Participants: Dick Nunez, Martha Weber, Susan Santos
Series Code: BAS
Program Code: BAS000035
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Stay tune for Body and Spirit. 00:17 Today's topic is going to be fitness for women. 00:48 Hello I'm Dick Nunez, Wellness Director 00:50 of the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 Today's topic is going to be women's fitness. 00:57 Women today have been given this sales pitch 01:00 they are all supposed to have a Barbie doll figure. 01:02 And women go to extreme measures to try and become fit. 01:05 Lot's of diets, some even become anorexic and bulimic 01:08 and actually started to destroy themselves. 01:11 Unfortunately since they diet so often, 01:13 I see women often times 01:14 partaking of things they shouldn't need. 01:16 Eating lots of refined foods, quick foods, 01:19 weight watchers type foods 01:21 or just going for the microwave 01:23 and putting whatever they can in there. 01:25 Not giving their bodies really 01:26 what they need to be fit and healthy. 01:28 Also we see the fact 01:29 that they don't understand the exercise 01:32 and how to exercise properly. 01:34 And so they find themselves in a vicious cycle. 01:36 What do they supposed to do? 01:38 How are they gonna turn themselves 01:40 in to the type of body they want to have. 01:42 So, today we're gonna focus in on that. 01:44 And try to talk a little bit 01:45 about how women should be eating 01:47 and how they should be taking care of themselves. 01:48 The Bible does tell us, that all the we do, 01:51 all the we eat, all the we drink 01:52 shall be done to the glory of God. 01:54 When women decided to take in beverages like pop, 01:57 to whose glory they are taking it in, 01:58 has no nutritional value 02:00 and the reality is it starts harming their health. 02:02 So we are gonna focus that, 02:04 on that today on Body and Spirit. 02:05 So I think we are ready, let's get started. 02:08 And helping me out today will be Martha and Susan. 02:14 Okay, put it up on chair there, thank you. 02:19 Okay we always wanted to start by loosening up a little bit. 02:22 So Susan, let's bring you up over here. 02:25 We're just gonna swing the arms around a little bit 02:27 and just starts to loosen up. 02:33 Okay, now let's go the other way. 02:40 Remember, stretching is a means of getting flexible, 02:44 but isn't necessarily warming up. 02:47 So when we warm up 02:48 we just want to get the blood circulating, 02:50 get the joints moving and let the body know 02:52 that it's getting ready to do something. 02:56 Okay relax, okay. Are you ready? 03:01 Why don't you come a little closer together 03:03 and I want you to get down in push up position. 03:06 We're gonna start with some push ups. 03:08 And we're gonna do in the female form 03:10 or you gonna be have your knees on the ground. 03:12 Now go ahead and lower yourself down 03:15 and push up, good. 03:17 It's important to have the shoulders, 03:19 excuse me the hands just wider, 03:20 little wider and shoulder with, you are doing just fine. 03:23 Okay keep going. 03:25 The elbows go after the side, 03:27 as we focus on the chest. 03:28 Okay keep going and another one, good. 03:34 just keep wrapping it off now. 03:40 Excellent, often times women don't think 03:43 they can do push ups and in reality they can. 03:46 Seen women do one hand push ups 03:48 without any problem at all. We won't do that today though. 03:50 Okay, keep going. 03:54 Let's see if you can do five more. 04:02 Okay and go down part away and just hold it there 04:05 and try to hold it for 10 seconds, 04:06 one, two, three, four, five, 04:10 six, seven, eight, nine, and ten. 04:14 Excellent, good. 04:18 Start to feel that just a little bit. Yes. 04:20 Okay, now we're gonna stretch arm, 04:22 now we're gonna reach back. 04:25 And let the chest stretch. 04:29 Okay, and reach across. 04:32 This time we're gonna stretch the back. 04:35 Okay, and reach back again. 04:38 Feel that stretch. 04:41 And when you come forward, 04:42 you wanna wrap around and stretch the back. 04:48 Okay, good. 04:49 Now we're gonna train the back, 04:51 the upper back area. 04:53 That's the area that women often times neglect 04:55 and they start to get this forward head tilt 04:57 and they start to loose their posture. 04:58 And as they grow older 05:00 that forward head tilt leads to more problems 05:02 in their upper thoracic area. 05:04 You ever seen a lady who gets this 05:05 rounded affect on their upper, 05:08 right underneath their neck is called dowager's hump. 05:10 We don't want that, do we? 05:11 So we like to do whatever we can to avoid it. 05:14 And one of the things to do is to make sure 05:15 the muscles in between your scapula, 05:17 those two triangular shape bones in your back 05:22 also known as the shoulder blades. 05:24 All those muscles are inline around that. 05:26 We want to make those strong. 05:27 So, what we're gonna do 05:28 is we're gonna bend over, reach out, 05:31 we're gonna grab our wrist, okay. 05:34 Once you have your, take your hand like 05:36 you're gonna shake somebody's hand, okay. 05:38 We're gonna pull back and then you will reach back out. 05:42 Now we are supplying the resistance here. 05:45 So we pull back and pull back out. 05:51 Okay, we want to tuck it right back 05:53 in to right straight back. 05:56 Want to make the movement just as simple as possible. 05:58 It's kind of we're starting a lawn mover. 06:02 Okay, keep going. 06:07 And you dictate how hard you work, 06:10 fight it and pull it out. 06:13 And the whole time you're doing you think about squeezing 06:17 the shoulder blade back. 06:21 Okay let's do five more. 06:28 And two more. 06:31 Good, okay. 06:32 Now we're gonna switch. 06:34 Grab your hand and pull. 06:43 Okay, going, keep going. 06:44 We're gonna try to do 20 of them, 06:46 bend your knees just slightly. 06:48 Okay, you wanna feel it back in here, 06:50 good, excellent, okay. 06:55 How you're doing here? Good. 06:59 Okay. 07:02 You're looking like champs already, good. 07:07 Okay let's try and do five more. 07:17 Excellent, good. 07:19 Other thing I find women do often times 07:21 is they baby themselves though their workout. 07:23 We're not gonna do that today. 07:25 We're gonna make sure we get a good workout in, okay. 07:29 Let's put the arms out. 07:31 Now we're gonna draw a little tiny circles. 07:33 We wanna keep the arms straight. 07:35 And now we are gonna do is we're gonna make those 07:37 circles little bigger. 07:41 Now we're gonna make those circles small. 07:45 And now big again. 07:50 And now small. 07:54 Okay, now we're gonna go backwards. 07:57 And as you go backwards, 07:58 you want to think about those shoulder blades again. 08:01 Trying to work the muscles in between there. 08:05 Now let's make it bigger. 08:08 Okay, let's keep it going, 08:10 make it small again. 08:14 There are 16 muscles on each side, 08:17 attach in to the shoulder blades on each side. 08:19 So we have incredible complex network of muscles back there. 08:23 Okay, bigger still. 08:30 Okay, tighten it up. 08:33 Okay, and go back to front again. 08:36 In fact, when you study anatomy, physiology 08:38 just becomes really evident 08:39 that there is a divine creator in there. 08:41 You look at the average body 08:42 has 50 to 60,000 miles of blood vessels in it. 08:46 And that's incredible, and then you 08:47 take all the strands of DNA, 08:49 you can go to the sun and back five times, 08:51 that's 93 million miles away one way trip, 08:54 all that in a average human body. 08:59 Okay now tighten it up again. 09:02 Keep those arms up. 09:03 My arms are up here nice and high, 09:05 what's happening to you? My arms are heavier than yours. 09:08 Okay. 09:09 Okay may we better just hold it here, 09:11 okay, nice and level, oh, good. 09:14 Nice and level. We're gonna hold it for thirty seconds. 09:17 What do you think? We can make it. 09:19 Maybe. 09:22 Want to be confident, yes, we're gonna make it. 09:24 Yeah, let's go for a minute. 09:26 No we don't do that, ten seconds. 09:29 Keep hanging in there. 09:33 And there is twenty. 09:35 one, two, keep them up, three, four, 09:39 it's gonna feel good when you put them down 09:40 six, seven, eight, nine, down. 09:45 Oh, you felt that. Yes. 09:47 Okay. Now let's draw the arms up like this. 09:52 Okay, we're gonna go up and down, 09:53 this will help stretch it out a little bit 09:55 and also it tries to bring into affect 09:57 the Trapezius muscles which are these muscles right here. 10:01 They come off each side of the neck, 10:03 Trapezius is a long muscle starts up in your skull 10:06 and goes all the way down to T12, 10:07 so it goes way down your back. 10:09 Okay. Let's keep the elbows up. 10:12 Push down. Good. 10:23 Okay. Let's try and do ten more. 10:27 This is another excellent exercise 10:29 to keep our posture good. 10:35 Anybody tell you to sit up straight 10:37 and have a good posture. 10:39 And then we always have to think about it. 10:40 Well, when you exercise on a regular basis 10:42 you don't need to think about it. It just happens. 10:48 Okay, good. Relax. 10:51 Let's stretch your shoulders out now, 10:52 just bring your arm across, 10:54 grab your back behind the elbow. 10:57 There you go right in here. 10:59 There you go. 11:01 Okay. Keep holding it. 11:07 Okay. Let's switch the other side. 11:13 I think we don't have three arms, huh. 11:17 Okay. Back sometimes really sad 11:19 when we watch a lot of young people today, 11:21 and how badly they slouch. 11:23 Because it's gonna catch up with them 11:25 before it's too long. 11:27 Hold on for five more seconds. 11:31 Okay. Good. And relax. 11:35 All right. Now I want to stretch the upper back area. 11:39 We're gonna grab an elbow like this and pull back. 11:49 Okay. Now the other side. 11:53 Feel that stretch. 12:03 Five more seconds. 12:07 Okay. Good. 12:08 Now we're gonna do some biceps, 12:09 we're just gonna have the arms up 12:12 and we're gonna flex them down like this. 12:15 It's like we're in a body building contest. Okay. 12:18 Squeeze them down, reach out. Good. 12:23 and you dictate how hard you work here. 12:28 I found back when I was involved in bodybuilding years ago 12:31 after doing this for a long time. 12:32 It actually made you really tired. 12:34 So I found that we could just take the same exercise 12:36 as we did in bodybuilding in the posing 12:39 and really good workouts just by concentrate on reflection 12:43 as we do it, in fact, anytime I do this exercise 12:46 I always feel a lot in my biceps. 12:53 Okay. We'll see how you're doing, keep going, 12:56 keep the elbows up, you wanna bring the wrist. 12:59 There we go. 13:06 Okay, good. 13:07 Feel those biceps flex each time. 13:12 There you go. 13:15 Okay. Five more. 13:22 And Two more. 13:25 Good job. All right. 13:27 Now what we're going to do is we gonna work the tricep area, 13:29 and what we're gonna do that is 13:30 we're gonna just brace our wrist, 13:34 we're gonna push down and then bring it back up. Okay. 13:38 Now try and push all the way down straight 13:41 and make yourself work. 13:42 Give your self some good resistance 13:44 and then pull yourself back up. 13:47 Try and focus on the tricep going, keep going. 13:50 See how you're doing here, focus right in here. 13:54 Good. Oh, excellent. 13:56 Feeling it back there. Okay. 14:02 Things were quivering and jumping around back there. 14:05 That's good. You want those fiber's contracting, 14:09 Okay. Let's do five more. 14:16 Okay. And two more. 14:20 Excellent. Okay. 14:21 Let's switch over the other side now, 14:24 nice steady press all the way to the bottom, 14:33 want to turn the hand a little bit more 14:35 so it's like you're shaking somebody's hand, there you go. 14:41 And ten more. Work it hard. 14:44 Force your body to go through the motion, 14:47 give yourself some good resistance. 14:53 And three more. 14:59 Okay. One of the areas that women are always 15:02 wanted to focus on is their hips and thighs 15:05 and that region there. 15:06 So we're gonna do that now. Okay. 15:08 And the way we're gonna do that, 15:09 we're gonna do an exercise, it's very beneficial 15:12 but also little bit difficult that's squat. 15:15 Now everybody thinks they might not have squat down properly, 15:17 but the reality is they don't, 15:19 when I ask people to squat 15:21 their first motion usually is 15:23 they wanna push their knees forward, 15:24 and their toes come up. 15:26 And that's wrong we don't want to do that. 15:28 When we squat down you've ever heard 15:29 the old saying "Use your legs". 15:32 Well, in reality that's very important 15:34 'cause when you bend down to pick something up, 15:36 you want to use your legs in order to pick that up. 15:39 But you want to have your body squat down properly 15:42 If you jitter forward like this, 15:44 you're not going to get the benefit you want 15:46 like you would if you had a proper position. 15:48 So when we squat down the first thing we do 15:50 is we push our hips back. 15:53 And we push our hips back and when we sit back 15:56 and we don't want our knees to go over our feet at all. 15:58 And so we cross our arms across the chest, 16:01 now when we do our squat 16:02 normally we're gonna have a stand just a little wider 16:05 than shoulder width with the toe's turn out just slightly. 16:09 But we're gonna go even wider still 16:11 because we're gonna do a series of squats, 16:13 this going to train your entire leg, 16:15 we're gonna the first set is gonna work the inner thigh, 16:19 Okay. So we're gonna start squatting down and back up. 16:24 Push your hips back and go down little deeper if you can. 16:30 This is an excellent exercise 16:32 also for toning the gluteus maximus area. 16:35 Nothing hits that area like doing some squats. 16:39 Maybe you want to step back even a little further. 16:42 Good. Push your hips back. Okay. 16:45 Let's get you both up, 16:46 I mean, up position, okay, now down, 16:48 try and get some more unison. 16:51 Okay, and down. 16:54 And down. Pushing the hips back. 16:59 We'll do five more like that. 17:05 Down little bit deeper. Good. 17:08 And now if you cant go this far down, that's okay. 17:11 Now bring the feet in a little bit closer. 17:15 Okay. You don't want to turn that quite that drastically, 17:17 get your feet apart a little bit more, 17:20 get your feet apart, just okay. 17:23 Okay. Now squat. 17:25 Again push the hips back. 17:27 Okay. Now push back. 17:30 Body down. 17:34 Good. 17:42 If we get strong enough we can become catchers 17:43 on a baseball team. How's that? 17:47 That sounds fun. Yeah. Yeah. 17:50 Five more. 17:59 and one more time. 18:01 Okay. Lets bring the feet in close now. 18:04 Okay. And squat down some more. 18:09 We'll do fifteen more like this, 18:11 push your hips back as you squat down, 18:14 hips back and chest up. 18:22 Now we're hearing a little more of the outside of the thighs, 18:24 we're bringing the legs in closer. 18:30 Trying to feel it yet? 18:34 We will. 18:40 Okay. Now we're gonna go down on hold. 18:43 We're gonna try and hold this for thirty seconds. 18:46 Remember I'm a lot older than both of you. 18:49 So if I can do it, you can do it, right? 18:54 Hang in there. 18:57 That's ten. 18:59 Or do I count slow? 19:05 And there's twenty, one, two, three, four, 19:11 five, six, seven, eight, nine, and ten. 19:17 Felt that, huh? Yeah. Okay. 19:21 Go ahead and lay down on your sides on the floor there 19:24 with your head up this way. 19:28 Okay. I want you to grab a hold of an ankle 19:31 and just pull your leg back. Like this. 19:37 There we go. 19:39 Okay. Go on lay down a little more. 19:42 Okay. Just wanna feel that stretch in the quadricep area. 19:49 Do you feel that? 19:51 And hold that for about five more seconds. 19:57 Okay. Shift over to the other side. 20:08 The more flexible you become, 20:10 sometimes you have to even come back 20:11 a little further there. Good. 20:17 Pretty important to keep those legs flexible. 20:23 Okay, let's go five more seconds. 20:29 Okay, relax. Lay on your back. 20:34 Now bring one leg up straight. 20:38 Okay, you want to work on stretching that back, 20:40 grab behind the leg 20:41 or you can grab up around your calf 20:43 and pull back. Good. 20:47 Now if you have to just grab behind the knee, that's okay. 20:50 Both these girls are pretty flexible, 20:51 so they are able to get a little further up. 20:55 Okay, and hold that for a nice steady pull. 20:57 The thing we always wanted to avoid 20:59 is we don't want to do any bouncing when we stretch, 21:01 because you can pull a muscle by doing that. 21:06 Five more seconds. 21:10 Okay, relax. 21:11 Get to the other side now. 21:17 And pull it way back. Good. 21:23 Nice steady stretch. 21:27 Five more seconds. 21:31 And relax. 21:33 Now another thing that people like to do a lot. 21:36 You look pretty comfortable there, 21:37 you want pillows and blankets, 21:38 what do you want here? 21:40 Okay we're gonna do some abdominal work now. 21:43 So I want you to bend your knees, 21:45 but your feet is still gonna be on the floor. 21:47 Now we're gonna put the hands behind the neck, 21:50 not the head, the neck. 21:51 The reason why we do the neck 21:52 is because if you put your hand behind the, 21:54 hands behind your head, 21:55 people sometimes pulling their head 21:56 they can hurt their vertebrae, 21:58 or if they just don't support it all. 22:00 Once again they can hurt their vertebrae in their neck 22:03 because they don't have any stability. 22:05 So if we put the hands behind the neck, 22:07 then we have a good base 22:08 and we're not gonna hurt ourselves. 22:09 When we do an abdominal crunch 22:11 the thing to remember is our abdominal muscle 22:13 has a four inch range of motion, 22:14 it goes from, the muscle goes from here 22:16 down to here and just goes like this. 22:18 Okay, so that's all we're trying to do 22:20 while you're laying down. 22:21 It's important whenever we do abdominal work 22:23 not to as we come forward. 22:25 Because we don't want large abdominal wall, 22:27 so guess I think it do to you. 22:29 Okay, and so what we want to do is, 22:31 we want to encourage the muscles to be in. 22:33 so we're gonna blow out and crunch out. 22:36 And when you do the crunch, 22:37 you want your chin up like you want to try 22:39 and touch your chin to the ceiling. 22:40 If you can do that we'll give you a million dollars, okay. 22:43 Okay, crunch up. Good and back down. 22:47 Kind of just repetition after repetition, 22:50 let's try and do twenty of them. Okay, go ahead. 22:56 Okay, little faster, Susan. 23:00 Okay, come up just little further. 23:03 There you go. Good. 23:05 You're looking real good. keep it up. 23:12 Okay, let's do six more. 23:13 One, two, three, 23:18 four, five, six, 23:22 you're doing so good we can do some more. 23:23 Okay, bring the feet off the ground. 23:26 Keep your knees bent. 23:27 Now just cross your feet at the ankles, 23:29 okay, and do some more. 23:32 Good. 23:38 Excellent. 23:40 You put the neck and chin up high, 23:42 exhale, crunch through them pushing the lower back 23:45 to the carpet as you do it. 23:50 Trying to feel that yet, ten more. 23:55 Doesn't have to be complicated. 23:56 We can get a lot of affect on our exercise 23:59 if you just take it slow and gradual and, 24:02 and make sure we do the form proper. 24:09 Okay, that goes about enough now. 24:11 Legs straight up. 24:13 Okay, now we can do some more. 24:15 Is that straight? Here we go. Up. 24:23 This does has a little different affect to it. 24:26 If you want somebody to push down your legs to it, 24:29 you can make it even harder still. 24:30 We won't do that right now though. 24:40 Have you gone tired there? Okay, you go ahead and rest. 24:43 Okay, you do ten more. 24:46 Good, oh yeah, you are doing like a champ there. 24:52 And three more. 24:56 Excellent. 24:57 Okay, now turn over on your abdomen. 25:01 If I wanna stretch those muscles out. 25:02 Now keep your pelvis on the ground. 25:04 but push up under your hands, there you go. 25:07 So you feel a stretch in your abdominal wall there. 25:15 Okay, now let yourself back down. 25:17 Put your hands behind your back. 25:20 And you got to lift your chest up and back down. 25:25 Okay up and down, and some repetitions there. 25:33 That's a tough one for you there Martha. 25:35 Yes. Okay. 25:42 Now let's go eight more, 25:44 one, two, three, four, 25:49 five, six, seven, eight. 25:54 Good. Back on the feet. 25:59 Now we're just gonna do a nice trunk rotation, 26:02 turn and turn 26:08 and turn, again turn. 26:13 Let's do two more each way. 26:22 And good. 26:24 Okay, ladies, thank you, well done. 26:28 Okay, you go on back there now. 26:32 Whenever we do exercise, we always want to make sure, 26:34 we warm up with an exercise, and also do a cool down. 26:37 It's important to allow the body's muscles to help 26:40 the heart as it keeps going 26:41 to the pumping process after stimulating it. 26:44 What we've done is just a simple work out 26:46 that anybody can do. 26:47 It's beneficial for both men and women. 26:49 But I want women to realize that they can work 26:51 a lot harder than they think. 26:53 Often times they hold themselves back, 26:55 in fact, often times when I was in the Athletic Club industry, 26:58 I would show women a program 27:00 and I say do 50 pounds for 10 repetitions. 27:02 Six months later I come back and she said I'm getting bored 27:06 and I said what you're doing. 27:07 She goes, I'm still doing 50 pounds for 10, 27:09 because you didn't tell me to do anymore. 27:10 Now the men on the other hand were just the opposite, 27:13 I would give them something to do 27:14 and they think well if he told me to do 10 I'll do 20. 27:16 And they ended up burning 27:18 themselves out or hurting themselves. 27:19 Well, we want to take it gradually, 27:21 we want to have intelligence on our exercise program 27:23 and above all we want to make sure 27:25 we realize that by regular routine, 27:27 we're gonna get the affect and shape we want. 27:30 We don't need to go on crazy diets. 27:32 In fact, dieting only makes you loose wrong type of weight 27:35 makes your metabolism go down 27:36 and makes it that much harder 27:38 for you to really get in shape. 27:39 Regular consistency is the big key. 27:42 Get lots of water, eat properly 27:43 and train all for the glory of God. 27:45 You can do all things for Christ 27:46 who strengthens you. God bless, 27:48 we'll see you next time. |
Revised 2014-12-17