Participants: Dick Nunez (Host), Jane Baker, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000140
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 to improve your health. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 I wish I had a dollar every time 00:16 somebody has said to me, 00:17 I don't wanna bulk up, I just wanna tone. 00:19 Throughout years they don't even know what toning is, 00:21 but we're gonna find out 00:22 what it is next on Body & Spirit. 00:50 Hello, I'm Dick Nunez Wellness Director of 00:52 the Black Hills Health and Education Center. 00:53 Welcome to Body & Spirit. 00:57 Exercise has taken on lots of forms over the years 01:00 and one of the things that people talk about 01:02 lot is toning exercises, 01:04 but we really don't know what toning is? 01:06 Well, it's really quite simple; muscle tone is 01:09 when your muscles are always in a 01:10 semi state of contraction. 01:12 That doesn't mean your muscles are in spasm, 01:14 it just means that you workout enough 01:16 that your muscles are always tight or 01:18 have some type of tension to them. 01:19 And when you have that type of tension, 01:21 you're gonna have a higher metabolism 01:23 because your muscles are always working, 01:25 but knowing where to have a tone muscle 01:26 is to work it. Now, when you think about bulk, 01:29 what is bulk? Well, bulk is muscle plus fat I guess. 01:32 Hard to say, but bulk is really an erroneous term 01:35 and toning gets tossed around 01:37 very, very easily without people really knowing 01:40 what they are talking about. 01:41 So, we're gonna talk more about it as we get 01:43 into our workout. 01:44 Believe we are ready to get started; 01:45 helping me out today will be Janie Baker, 01:48 who is a physical education teacher 01:49 from Inverness, Florida and Jonathan Hopkins, 01:52 who is a fitness trainer from the 01:53 Black Hills Health and Education Center. 01:56 Okay, folks let's go ahead and warm up 01:58 and let's get a good workout going. 02:00 And let's see, if we can tone some muscles. 02:03 Okay, and up and around, and up and around, 02:08 and up and around. And let's go about five more. 02:16 And then we're gonna go the other direction, 02:20 last one. Let's go up around to front. 02:29 Okay, and let's get five more of them and 2, 02:33 and 3, and 4, and 5, good. 02:38 Squeeze your hands together. 02:41 We're gonna push out in front of us. 02:43 We're gonna draw back, push out, and back 02:48 and push out, and back, push out, 02:52 and back and out, and back and out, and back, 02:59 there is 7, and 8, and 9, 03:05 keep it tight the whole time, 03:07 10 and 11, and 12, and 13, 14. Five more, 03:20 there is one, keep squeezing 03:22 and 2, and 3, and 4, 5. 03:30 Now, let's push up, way up and down, 03:33 and up and down. We're gonna do 20 of these. 03:37 There is 3, and 4, way up and 5, 03:44 and way up and 6, and up and 7, up and 8, 03:52 keep squeezing the hands together 9, 03:55 squeeze hard and 10. Ten more, 03:59 there is 1 and up, and 2 and up, and 3 and up, 04:07 and 4 and up, and 5 up, and 6 and up, and 7 up, 04:17 and 8, two more, up, 9, up and 10, good. 04:24 Put your hands behind your back, lean back, 04:27 we're gonna stretch our chest, 04:29 pull it, hold it steady. 04:32 Get some nice breathes. Five more seconds, 04:36 4, 3, 2, 1. Bring the arms across, 04:41 give our self a hug. Pull your shoulder blades 04:43 apart as you doing it. 04:45 We will wrap our self up there Janie. 04:47 Okay, pull five more seconds, 04:52 4, 3, 2, 1, good. 04:58 Alright, what we're gonna do 04:59 is gonna take our right arm up like this. 05:01 Place it with the other hand underneath 05:03 and we're gonna push down and bring it back up 05:06 and push down, and bring it up, okay. 05:09 And we want 30 on each side. 05:12 So, Janie keep counting, 05:15 we're gonna start it over zero. Six. 05:18 Okay, what we find with muscle 05:22 tone if you don't exercise, 05:24 even if you lose lot of wait 05:26 your muscles will feel very lose 05:28 and sloppy and if you touch them, 05:30 they just gonna flap around, 05:31 but if you take somebody who is toning 05:34 and you touch them in the arm, 05:35 grab behind they say oh, you are flexing or no, 05:37 no I'm flexing, there is a difference, 05:39 but muscle tone, tone muscles 05:41 will always tend to have a little bit of tension 05:43 in them and again that's gonna burn calories 05:45 because working muscles are always looking for, 05:48 for nutrients to burn up. 05:49 How many of we have done there? 05:50 Nineteen. Yeah, I'm quite a bad at that Janie, 05:53 as always you're looking good. 05:54 How are you doing Jonathan? 05:56 Hanging in there just like usual, 05:57 okay. And pull good. 06:00 You want to be concentrating on your back 06:02 while you are doing this. 06:03 The upper back is working the scapular muscles, 06:05 so we should be feeling it down in through here, 06:07 as you are pulling down it's simulating 06:09 the pull over type movement as we give ourselves 06:11 the resistance. Where we are at now? 06:13 Twenty seven. Okay, 27, good. 06:15 Twenty eight. Twenty eight and two more. 06:17 Twenty nine. Excellent, okay, switch it around. 06:23 Alright, it's always important 06:24 to train both sides 06:25 and we're adding the resistance here 06:27 so we have to focus in on giving it 06:29 a good effort on each repetition. 06:32 And as we do that, we're encouraging 06:33 our muscles to work. 06:36 And it's interesting when people don't exercise, 06:39 we will guess that was in muscles 06:40 it starts going away. 06:42 In fact, by the age of 75, 2/3rd of all women 06:46 and 1/3rd of all man can no longer pick up 10 pounds? 06:48 And that's really sad because 06:50 just when we need it most, 06:51 we don't exercise because 06:52 only 10 percent of all the people, 06:54 65 and older have a regular exercise program. 06:57 So, more people should be working out 06:59 because if we don't exercise it starts going away. 07:02 Where we at now? Eighteen. 07:06 What is it now? This is twenty. 07:09 Twenty okay. And lot of people use excuses 07:12 why work hard all day long. 07:14 And I don't need to exercise, 07:16 but we're gonna talk about more in just a minute here. 07:19 Since, we get finish with this particular exercise. 07:22 Twenty six. And we're at 27, 07:26 28, 29, and 30. Now, let's bring the arm up 07:32 overhead, we're gonna stretch out 07:35 and stretch the same area, 07:36 we're just working and hold that, 07:39 just get yourself to a comfortable position 07:41 and then hold your stretch, 07:43 then get a couple nice breathes to help you relax 07:45 and that will help your stretch. 07:50 And hold it for five more seconds, 07:52 4, 3, 2, 1. Now, switch come to the other side 07:58 and pull and hold. 08:05 And we are down to our last five more seconds, 08:07 4, 3, 2, 1, very good. Alright, 08:14 we're gonna do modified exercise again 08:16 we're gonna get hold of our wrist. 08:17 We're gonna pull our arm up and pull it back down, 08:21 pull it up and back down, up and down. 08:25 I want you to do 30 on each side on that one. 08:28 Now, back to what I was talking about earlier, 08:31 try and roll it up more Janie like an up by row, 08:33 right up in here, there you go that's better, 08:35 if somebody is doing construction 08:39 and they're, let say they are brick layer. 08:41 And they are 20 years old, 08:42 and they are working hard all day long. 08:45 And while they doing that only takes 50 percent 08:47 of their strength to do 08:48 their work at any given time. 08:50 Well, 20 years rolls on and now they are 40. 08:53 It now take 70 percent of their strength to do it 08:56 once only it took 50 percent of their strength to do. 08:58 So, even though they can still do the same work, 09:00 it's now getting harder. 09:02 And then 20 more years passes on. 09:04 And now they are 60. What number we are? 09:07 Twenty four. Okay, we get to our 30 09:11 and then I'll finish this, this analogy here. 09:14 Okay, good, focus on what you're doing. 09:20 Look happy, enjoy it. Okay, alright switch sides. 09:24 Okay, and roll up, up way roll it good 09:27 and pull down. Make sure you pull down 09:29 as you come down, make it work both ways. 09:31 We don't wanna just go through the motion, 09:33 we want to get some good exercise out of this. 09:35 Okay, good. So by the time somebody is 60, 09:39 it now takes 90 percent of their strength to do, 09:41 which once only took 50 percent 09:43 of their strength to do. 09:44 Now, what is happened is it over the course 09:46 of the 40 years they never stimulated the strength 09:50 past 50 percent o what they can do 09:52 and so what happens that strength keeps going away. 09:54 It just like if we took 10 pound dumbbells 09:57 and if it's extremely easy to do 09:58 and you do only 10 repetitions, 10:01 but one day that 10 repetitions of 10 pounds 10:04 are gonna be hard, is that all you've ever worked 10:07 and so that's the important thing about exercise 10:09 and muscle tone, 10:10 you have got to keep doing something, 10:12 if you're gonna keep that tone Janie. 10:13 Yes. Okay, how many have we done now? 10:16 Seven, eight. Twenty eight, okay. 10:22 Okay, good let stretch the shoulder on there. 10:24 Pull it across, okay you should be 10:28 feeling it stretched right in through here. 10:30 Feel it there. Okay, good, 10:35 good. How about you Janie? Oh! Yeah, I feel it. Okay, 10:37 good five more seconds there, 10:40 4, 3, 2, 1 and switch over. 10:46 Okay and pull, hold it steady. 10:49 Get some nice good breathe, 10:50 so you can relax little more. 10:52 And pull it and fivemore seconds 10:58 4, 3, 2, 1. Okay, let's do some bicep work, 11:04 put the palm up, put your hand on top 11:08 and let's curl up, push down. 11:10 We're gonna go for 30 there Janie. 11:12 And up, concentrate on flexing 11:15 the bicep as you do it. 11:17 Each time you're flexing the bicep, 11:19 the muscle you're working. 11:20 Feel the muscle you're working. 11:22 Squeeze it up, down, squeeze it up, 11:25 down, make yourself work, and up and down, 11:30 and up and down. 11:32 This movement can either be very simple; 11:34 if you just go through the motions or you can find 11:37 that can be very difficult, 11:38 if you really put something to it. 11:41 You should feel that muscle contracting 11:42 each time it comes up. 11:44 Bring it up, bring it up, bring it up. 11:50 What number we're on, Janie. 23. 11:51 How many? 24. 11:53 Okay, you are counting by threes. 11:55 26. Okay, and two more squeeze up, 12:01 squeeze up. Oh! I like that feeling, 12:04 alright other side. Okay, up 12:06 and you feel that tone coming into the muscles. 12:14 People think that they just do little tiny weights 12:16 and hardly make themselves work 12:19 that they are gonna tone themselves up that way 12:21 and that's not gonna happen. 12:22 In order to tone your muscles, 12:24 you have to work them. 12:26 You know, one time I weighed 292 pounds 12:29 that's back in the days, 12:30 when I was bench pressing 500. 12:33 And though while I was losing weight, 12:34 I was training hard all the time to bring myself 12:38 down to my current body weight. 12:40 And although I lost 50 pounds, 12:43 I was lifting hard the whole time 12:45 and so by toning muscles, 12:47 when they think about shrinking down 12:49 you still need to train, where we at? 12:51 27. Okay, and two more, good. 12:57 Alright shake them out. Okay, now we're gonna do 13:00 some triceps, we stand here, 13:03 now block the hand, get out just little bit, 13:05 push out and down, push out and away from yourself. 13:12 Concentrate on your triceps now. 13:14 We're doing 30, focusing on the back of the arm. 13:21 Now if you feel like, you are relatively lean, 13:23 but your back arms are still soft and floppy around, 13:27 floppy, just put some muscle back there. 13:29 You know, definitely from that area. 13:34 Seventeen. Okay, now we're gonna 18. 13:37 Feel the contraction each time, 19, 20. 13:43 1, and 2, and 3, and 4, and 5, 6, 7, 13:55 and 8, and 9, one more time, 13:59 good. Switch sides, press out, and 2, 14:05 3, and 4, 5, 6, good, extend, extend, extend. 14:16 There is ten, 11, and 12, and 13, 14, 15, 14:26 good, 16, keep the elbow on one spot, 14:31 extend the arm, make yourself work both ways. 14:37 Number we're now? 22, 23. 14:40 Now, you're really working their Janie. 14:45 We're supposed to, aren't we? Yeah, 14:50 good, yes that is the idea. Okay, shake them out. 14:54 Okay, let's do little neck work. 14:56 We're gonna tip our head to the side. 14:58 Now, go to the other direction and tip and back, 15:03 and tip onto the right, left and right, 15:08 and left and right, and left and right. 15:14 Try and keep the shoulders square 15:15 and just lose the neck and over, 15:20 okay. And over, good, okay. 15:27 Now, let's go up and down, and up and down, 15:33 and up and down, and up and down, 15:39 and up and down, and up and down. 15:44 Ten more there is 1, and 2, and 3, 15:53 and 4, and 5, and 6, 7, and 8, 16:02 two more times 9, and 10. Okay, 16:09 we're gonna do some side lunges 16:11 and while you're do this is similar 16:13 your regular lunges we're gonna step out to the side, 16:15 push back then come out the other side, 16:18 okay. Now, we're gonna have to stay a little bit, 16:20 so Jonathan I want you step up 16:21 front little bit more. 16:22 Okay, step off the side and lunge down, 16:26 okay. Now, go the other way. 16:28 Okay, we're gonna come right back to the center. 16:30 We're gonna come right back to the center 16:31 and then step out. Good, 16:34 then bring it back then step out the other way, 16:36 there you go. That's what I want, okay. 16:39 How many to do? Yeah, 16:40 you are gonna be on two. Okay go 16:41 and step out to the right, good and step. 16:45 Good, good, and step, and do 20 each side. 16:58 Good, we're looking good, keep your chest up. 17:01 This might take a little bit of work 17:03 for a nation wise at first 17:06 and you should feel the stretch inside 17:07 of your thigh as well as work in the quadricep, 17:10 keep your head up, keep your chest up. 17:14 And keep breathing, very important, 17:18 that get lots of fresh air as you going through. 17:21 That's why it's so good to go out for walks 17:23 because you get that fresh air coming in 17:26 and also I should mention that 17:27 lot of times people say, well I don't, 17:29 the only exercise I do is walking. 17:31 Well, I got news for you, it's not enough. 17:34 Walking is great exercise, 17:36 but it's for whole different aspect of 17:37 training is for your cardiovascular training, 17:40 which is very, very important 17:41 and it's a big part of exercise 17:43 and we stress that time to time 17:45 again here on Body & Spirit. 17:46 In fact, we have a segment 17:48 of Body & Spirit called Body & Spirit Aerobics. 17:49 So, we definitely believe in aerobics. 17:52 And aerobics training and walking 17:53 is extremely important, but it's not enough, 17:56 it's not gonna stimulate your muscles that much. 17:58 It goes back to the same concept of just 18:01 curling 10 pound dumbbells, 18:02 if that's all you do that's all 18:04 you are gonna able to do. 18:05 Okay, I'm glad you're not blocking my view, 18:07 Janie, okay. I'll try. 18:11 Okay, now let's do regular lunges. 18:13 Now, our legs are warmed up. 18:15 Okay, start with the left side. 18:16 We're gonna do 20 each way that time. 18:23 So, walking is great exercise, 18:25 however, if you got to do something to stimulate 18:28 your muscles otherwise 18:29 that's all you will be able to do is walk 18:31 and even jogging even though it might 18:33 be a little more severe, 18:34 it still not gonna be enough to keep the legs 18:36 fully in tone because you're not getting the legs 18:39 working to a full range of motion. Certainly, 18:41 if you're walking up and down hills that will help 18:43 because you will bring 18:44 little more resistance to it, 18:45 but really what we want to have done 18:47 is take the muscles through a full range of motion 18:49 and now we will maximize your benefits 18:52 and help to keep you toned. Good, 18:55 we're looking good. 12. Okay, 18:56 let's slow it down just little bit. 18:58 We look like, I'm talking about walking 19:00 and hiking and all that kind of stuff. 19:01 And Jonathan is getting excited, 19:02 I'm afraid he is gonna walk after set here. 19:05 So, let's slow it down little bit. 19:09 16. Okay, it's 16, this is. Seventeen. 19:15 This is seventeen, Oh! Forgive me Janie, 19:16 I don't wanna miss one there. 19:17 Eighteen. Number 18, and 19, 19:23 one more time 20, good. Alright, 19:28 do you feel your legs doing all that? 19:30 Oh! Yeah. Okay, so probably we got to do 19:32 those stretching then. Well, before we do that 19:35 I would like to do some hamstring work 19:37 and the way I want you to do it 19:38 is you are gonna use me as a brace 19:40 and now what you're gonna do is 19:41 you're gonna do just take one leg back 19:42 and you're gonna flex up your hamstring on 19:45 each side like you are just flexing an arm 19:46 what you are doing with your, 19:47 your hamstring set. Thirty on each side, 19:50 control it, not too fast. 19:53 Janie they are up and down pretty quick. 19:54 You got those shoulder legs Janie 19:55 they are up and down pretty quick. 19:57 So, do it little slower, slower, 19:59 feel your muscle contract, 20:01 feel it contract, you should feel in your hamstring 20:04 as you do it. Flex, flex little slower, 20:07 come up little slower, there we go, 20:09 that's better, flex, and flex, and flex. 20:14 How many is that? Fifteen. 20:15 Okay, we are feeling them in the hamstring, 20:18 okay. Able to feel in your hamstring Janie. 20:21 Okay, flex and flex and flex, okay. 20:27 Control them over is little slower, little slower, 20:30 good, flex and feel it. 20:32 Feel the muscles work, feel the muscles work, 20:36 okay 26, 27, 28, 29, 30. Okay, good, switch sides. 20:48 Good, keep it control, flex each time, 20:52 flex each time, you wanna be feeling 20:54 each muscle you work 20:56 and so this case should feeling the hamstrings, 20:58 which is the back of the legs, 20:59 very important. The overall 21:03 stability of your leg. 21:04 Your hamstrings are made up of three muscles, 21:07 semitendinosus, semimembranosus 21:09 and biceps femoris. So, we wanna keep them 21:12 all working, right Janie? Umm! Umm! 21:14 Okay, remember all those from anatomy class. 21:16 Yes. Okay good. 22. 23, 24, 25, 26, 21:24 27, 28, 29, 30. Good, okay, 21:30 while you right here let's go 21:32 and stretch your quadriceps. 21:35 Okay, now for most people 21:41 they need to balance themselves. 21:43 Jonathan however doesn't. 21:45 He has been doing this for 21:47 quite a while now everyday, 21:48 I don't know how long. 21:50 I just wanna try and push him one time. 21:53 He starts to lose his balance. 21:55 He is a very balanced person able to hold 21:57 himself up without too much problem. 22:00 Okay, Janie is doing it more traditionally. 22:02 Let's switch sides. 22:06 Hey, Jonathan I wanna ask you a question 22:07 at the Wellness Center, we've people there for 22:10 three weeks and obviously they probably try 22:12 and imitate you by balancing at one foot, 22:15 are they able to do that? At first they are not, 22:18 but eventually by the time they leave they 22:19 are able to catch on and do it too. 22:21 That's good, it's good to have goals. 22:23 You bet. Okay, let's go and relax. 22:27 We're gonna step out 22:28 and stretch your hamstring now. 22:34 Exercise takes on three components - strength, 22:38 aerobic conditioning, and flexibility. 22:42 So, we wanna work on those aspects. 22:44 We encourage everybody to get into regular 22:46 aerobic program here. Okay, 22:48 switch sides whether you want to walk 22:51 or swim or cycle whatever you want to do? 22:54 Aerobic exercise is a rhythmic activity 22:57 and a major muscle group and should not be 22:59 confuse with what we do here, 23:01 which is anaerobic exercise design 23:04 to stimulate muscle and that's 23:06 stimulating the muscle is what's gonna 23:07 give you muscle tone. Okay, good relax. 23:12 Alright, we're gonna do some calf work. 23:15 Step back, and we're gonna put one foot back 23:19 and heel down. And now we're gonna push up 23:21 onto the toe and back down. 23:23 We're gonna do 30 on each side 23:25 and by the 30th repetition we should start feeling 23:28 some effect back in the calf area. 23:34 Push up, push up, push up. 23:38 I remember story of a Wall Street broker, 23:43 who made a millions of dollars 23:44 and got tired of the rat race of Wall Street, 23:47 so he moved to Montana and start his own ranch. 23:51 What number we are on there Janie? 23:53 Twenty. Okay, and while he was in Montana, 23:56 he was working hard all day long. 23:59 Back when he was in Wall Street 24:00 he worked out everyday for an hour, 24:02 but he did not, did not work all day 24:06 physical labor like he did on, on the ranch. 24:08 Where we are at now? Thirty. Okay, 24:10 let's hold the back there and stretch for a moment 24:12 before we switch over. 24:14 And, so while he was working on the farm 24:17 he found himself trying to gain weight. 24:18 In fact, when people came out to visit him 24:20 from Wall Street they are amazed to 24:21 find their friend had now gotten that. 24:25 And they asked him, what happened? 24:26 He said, I don't know. 24:27 Let's switch sides now. Just push up on the toe. 24:31 He said, I don't know, I was working hard all day 24:33 and I don't know why I have gotten fat. 24:35 Well, the reality is, he wasn't exercising anymore, 24:37 taking his body to full fatigue. 24:39 He was working all day, 24:40 but it wasn't quite the same thing. 24:42 And so he found himself gaining weight. 24:44 In fact, out there in the Black Hills, 24:46 where we are at, we've a monument called crazy horse. 24:49 And it was developed by a man name Korczak 24:53 and he was actually worked on Mount Rushmore 24:56 for a while first, but when he first started 24:58 the project at the age of 40 24:59 he was tremendously fit. 25:04 And had very good washboard abdomen and, 25:05 and look great and by the time he died 30 years 25:07 later he was a fat old man. 25:09 How many is that Janie? Twenty eight, 25:13 thirty. Okay, let's stretch. 25:15 And amazing thing was as he undergo up like, 25:17 I don't know Jonathan 700 somewhat flights 25:20 of steps to get up to their phase 25:22 and then come back down and turn the generate 25:23 on and off and then kept kicking out on me. 25:25 You think, how could this guy get fat 25:27 by doing all this work, 25:29 but yet he did he was having to split 25:31 wood to build his house. Okay, relax, 25:34 okay we're gonna do some abdominal work. 25:36 Contract your abdomen and then lean back, 25:40 contract and lean back and contract and lean back. 25:45 And let's keep going. And despite the fact, 25:48 the Korczak spend all these years working. 25:52 He still gained weight. Have you seen the video 25:55 of him before there. And so and I want to 25:59 imagine he looked fabulous when he first started 26:00 the project. Very fit, very good shape 26:02 and he has done a fantastic job 26:04 and his family is carried on 26:05 the tradition of crazy horse. 26:07 And that's not the issue, but the thing is 26:08 as he himself, even though he worked hard 26:10 all his life started getting overweight 26:14 and it wasn't just a physical labor 26:16 there was more too within that. 26:17 And getting regular exercise 26:19 and taking the body through full range of motion 26:21 and working out is gonna be a big 26:23 key to getting muscle tone. 26:24 Okay, let's do about five more, 26:26 1 and 2 and 3 and 4 and 5. Okay, 26:34 let's stretch to the side. 26:42 Okay, and now let's go to the other way. 26:50 And now for the three words you are waiting for. 26:52 We are finished. Thank you. Okay, 26:58 don't deceive yourself when you are exercising, 27:00 don't think, well I just want tone, 27:02 so I'm not gonna work very hard 27:04 that's not what tone is about. 27:05 In order to get muscles tone you have work them. 27:08 If you don't they just gonna start to atrophy 27:11 and you won't be getting what you are looking for. 27:14 Tone is something that we look at 27:16 and people often time think for losing weight, 27:18 the muscle is getting firmer that's tone. 27:20 If we gaining weight and adding muscle 27:23 then we called that bulk. 27:24 Well, you can gain and lose weight 27:28 and feel like you are toning and that's 27:30 what we are after. But do it for the right reason, 27:32 don't just do it to look nice. 27:34 Do it for the glory of God. 27:36 Philippians 4:13 says, I can do all things 27:39 through Christ, which strengthens me. 27:40 God bless you, we will look forward 27:42 to see you next time on Body & Spirit. |
Revised 2014-12-17