Participants: Dick Nunez (Host), Amy Anderson and Brittany Nunez
Series Code: BAS
Program Code: BAS000157
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Exercise is important for both genders of all ages. 00:17 One of the groups that doesn't do it maybe as much 00:19 as they should is teenage girls. We're gonna talk 00:22 more about that next on Body & Spirit. 00:51 Hello, I am Dick Nunez Wellness Director of the 00:53 Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. 00:57 During my career, I trained lot of athletes and some 01:00 of the most impressive ones have been young female 01:02 athletes. I remember a girl, who is 5 foot 7, beautiful 01:05 blond hair girl, who want to slam dunk a basketball. 01:09 And I thought Wow! You're way too short and you 01:11 are the wrong gender, but yeah we worked with her 01:13 and got her squatting a lot and by the time, she was a 01:15 senior in college she could actually jump up and 01:18 grab the rim on a 10 foot basket. And she was quite 01:21 spectacle for many people to see and was in all 01:23 American at St. Martin's College in Lacey, 01:25 Washington. One of the fellows on the men's team 01:29 said to her said, hey girl how come you jump so 01:32 high? And she said, would you ever see the movie 01:34 White Men Can't Jump. And they said well of 01:36 course we have. She says, well didn't saying 01:37 anything about women. You know, girls can do a lot 01:40 more then we think possible, if they just get out 01:42 there and try. And so we're gonna do just that right 01:45 now. Helping me out will be my daughter Britney 01:48 and Amy, who is a close friend of hers. And both of 01:51 them are going to Tamarack Springs Academy in 01:54 Polebridge, Montana. And since girls often times are 01:57 more concerned with their lower body then their 01:59 upper body, we will go ahead and start with lower 02:02 body, alright. That sounds good? Sounds good. 02:05 That's the way it's gonna be, alright. So we're gonna 02:07 start out by stepping out to the side and we're gonna 02:11 lunge back and forth this back and back to the left 02:16 and to the right, and to the left, and to the right. 02:20 This is working the abductor area as well as a 02:24 quadriceps and let's loosening ourselves for some 02:26 more intensive leg exercises. That both our 02:31 girls up high wondering what are going to be? 02:36 Sounds like squats. Oh! Sounds like it might be. 02:40 Might be other things as well. Okay, we're gonna do 02:45 five more times each way. There is 1 and 2, and 3, 02:53 two more times and last one and good, alright. 03:00 Now, we can do some regular lunges, we're gonna 03:04 put the hands on the hip, step out there with your 03:06 right leg, go way down, and back up, now left leg, 03:11 there you go and back up and keep going. When you 03:15 do your lunges make sure your knee does not go 03:17 past your foot. Keep it right over that Amy you're 03:20 going far, just a little too farther, there you go, 03:23 that's better step way out there and that will 03:25 help you as well, way out there and go straight 03:28 down. Keep the knee over the foot for just pass it 03:35 then you can start having some pain in the knee. 03:37 We're gonna try and do 20 on each side Britney. 03:40 Okay. We did about six, eight, eight, Oh! You're 03:45 counter is quicker then mine. You're a smart guy. 03:49 That's true, I was that's why I asked you. Otherwise 03:52 you would have gone with my count instead, but I'll 03:55 give you the benefit of doubt, this is a great 03:57 exercise for the gluteus maximus, which is your 04:01 derriere. And also works to quadriceps and 04:03 hamstrings. It is a tough exercise for the knees. 04:07 So, if you do have knee problems, you might not 04:09 wanna go down quite as far as these ladies are, but if 04:12 you, if you don't have problems this is an excellent 04:15 exercise. You could also use weights while you're 04:18 doing this either holding dumbbells at your side or 04:21 you can put a barbell behind your neck if you want 04:23 too. I usually prefer having people just hold 04:26 dumbbells at their sides. And you could do lunges, 04:30 lot's of different ways, you can lunge outside, you 04:32 can lunge down hills. You can do all sorts of great 04:35 things and make them really, really difficult. Where 04:38 we are at Britney? That was it. You sure. Yeah. 04:41 Okay, alright now you're gonna cross your arms 04:43 across your chest and now we're gonna squats, we're 04:46 gonna 30 of them. We're gonna keep the chest up 04:48 again you're gonna keep your knees over your feet. 04:51 Push your hips back as you just squat down, go 04:53 ahead and go. Squat down, and up, and down, very 04:57 good. We're trying to get down, so the legs are about 05:00 parallel, the upper thighs parallel to the floor, you 05:03 stick in the gluteus maximus out. And we sure to get 05:07 a good training affect especially after doing some 05:10 lunges first. We should feel those legs work. 05:15 After 30 of these, little bit slower ladies, little bit 05:18 slower, little bit deeper, Amy. Keep the chest up, 05:22 squat down, very good, that's the way. The tendency 05:27 often times we do squats is to bend over too much at 05:31 the waist. You should be able to keep your chest up, 05:33 you should be able to look wide out in front of you. 05:35 Somebody has come and run in actually, you should 05:36 be able to see him coming. How many is that? 21. 05:42 Twenty one, okay just nine more Amy. Keep 05:44 smiling you're having a good time. Okay, these are 05:48 fun, squats are fun, little slower. Don't get too much 05:52 in hurry, you wanna enjoy each moment. Okay, 05:56 chest up little more, we are starting to bend over 05:57 little too much. Keep the chest up, chest up, where 06:04 we at? That was 30. Get down and hold, 30 seconds, 06:09 okay, let's get back up little more, up, up, up, up, 06:12 now go down too far come back up little bit. 06:14 There you go, okay, go and come on up Amy. 06:18 Amy sit kind of the proverbial wall, that's 06:22 okay, chest up little more, alright five more seconds 06:27 3, 2, 1, that's good. One of things I want you to 06:32 know at home, it's very important sometimes even 06:35 when we're doing the show here I may give a goal 06:37 that might be little too hard to accomplish from 06:39 time to time even for some of our participants and 06:42 so I stopped Amy because she was starting to lose 06:44 her form, having to go down too deep, and that's 06:46 fine. Britney has been doing this for little bit longer. 06:49 So, but both girls did great, their form look good, 06:52 should have a good leg workout there, okay. 06:55 Now, I want you to get on your hands and knees. 06:59 And you gonna put your left leg out straight. Okay, 07:02 you're gonna go down and touch, keep the leg 07:05 straight, touch the floor with your toe. And go back 07:08 up, way up high and back down, and up and down, 07:12 and up and down, and up and down, and up and 07:18 down, and up, three more and 1, and 2, and hold 07:26 it there, now go down just a little bit and back up, 07:30 bend down a little bit, and up, down little bit and up, 07:34 down little bit and up, down a bit and up, hold it 07:37 there. Now, flex your hamstring, flex it down and 07:43 reach out, and flex down and out, and do that ten 07:47 times, there is 3, and 4, and 5, 6, and 7, and 8, 08:00 and 9, and 10, very good, alright. Other leg, put the 08:05 leg out straight, okay up touch, now go straight up. 08:10 Now, go and touch, back up, there you go, and up, 08:15 and up, and up, and up, and up, and up, two more, 08:25 hold it up there, up high way down and back up, 08:29 part way down and up, part way down and 3, 08:33 part way down and 4, part way down and 5, and up 08:38 6, and up 7, and up 8, two more and up 9, and up, 08:45 hold it there, and now flex the hamstring and out, 08:49 and in and out, and in and out, in and out, and in and 08:57 out, and in and out, and in three more times, there is 09:02 8, keep the leg up and 9, one more time, very good, 09:07 lay down on your left side. Alright, you're gonna be 09:14 raising your right leg up, straight up, and back 09:17 down, and up and down. We're gonna keep it slow, 09:22 back down, and up and down, very good, up and 09:27 down, good, way up, and up, and up, good, good. 09:36 We're gonna do 20 of them, there is 10, 11, keep the 09:40 leg straight, keep the leg straight, 13, and 14, 09:45 very good 15, 16, 17, three more times 18, 19, 09:55 and 20. Now, when you're in same position, go and 09:58 stretch your quadriceps muscle, reach back, grab a 10:01 hold of your ankle, and pull if you can't get that 10:06 part then just get a hold of your pant leg. And even 10:09 though this program is called training for teenage 10:12 girls the reality is this is a good workout for 10:14 everybody even for a man, who has been doing a lot 10:17 of exercise, all this hip work and leg work would be 10:21 very beneficial because that tends to be areas of men 10:24 lack in because they are too busy working on their 10:26 upper body. Alright, let's turn over the other way. 10:32 Okay, same sequence again, let's raise the leg up and 10:36 back down, and up, and up, very good, keep going. 10:42 We're gonna do 20 of those again 5, and 6, and 7, 10:48 and 8, good job, and up, and up, and 11 and 12, 10:56 eight more, 1, and 2, stay together, and up, and up, 11:04 and up, last three, and up, and up, and up. Now, get 11:11 a hold of your leg ankle and pull back and stretch 11:16 your quadriceps. How is that feeling ladies? Feels 11:22 good. Fun, yeah, okay. Can feel your legs? Yeah. 11:26 Okay, I felt in before. All parts of it. Well, maybe 11:31 not all, but. Okay, well hope you can find it last 11:34 little bit. Okay, now lay on your back and pull your 11:38 right knee up toward your chest, as when you stretch 11:40 the hamstring area. Exercise is part strength and part 11:48 flexibility and also endurance, all three aspects 11:52 more important. On the show here, we're working on 11:54 the strength and the flexibility aspect. Alright, 11:59 let's switch over, grab the other leg, pull up, 12:08 hold each stretch for about 10 to 15 seconds. 12:10 Make sure you breathe, so you can relax, okay bend 12:15 both knees, feet on the ground, hands behind the 12:19 neck, let's do some crunches. Okay and up 12:23 and hold, okay try and bring your neck or your 12:26 chin up little bit more Amy, there you go down, 12:28 now up and down, now try and do 30 of them, 12:40 there is 3, 4, bloat as you come you 5, and 6, and 7, 12:41 and 8, and 9, and 10. Twenty more, you're looking 12:47 good, crunch, and crunch, keep counting Britney for 12:51 me. There is 14. The abdominal muscle has a four 12:55 inch range of motion. So, we don't wanna come way 12:57 up on it because then we're gonna be working the 13:00 hip flexures and other muscles. So, now we just 13:02 really trying to isolate the abdominal muscles by 13:05 bringing the chin up and contracting the abdomen, 13:08 blowing out is par the equation because it helps 13:10 you to flatten your abdominal wall, while you 13:12 sit up. How many we at Britney? Twenty seven. 13:15 Okay, almost done, two more, alright. Now, while 13:23 we are in this position, we're gonna roll over onto 13:25 your abdomen and we're gonna do some pushups. 13:29 Pushups are an excellent exercise for all. I'm gonna 13:32 have Amy do the modified ones, where you can do 13:35 them off your knees. And Britney, I want you to do, 13:38 what we're gonna do is we're gonna do 20 pushups 13:41 and Amy I'm gonna have you do ten off your knees. 13:45 Britney I want you to do ten regular ones at first 13:47 and then Amy you go and stop and then Britney 13:49 you're gonna do ten more from the modified 13:51 position, okay. Are we ready, keep the body 13:55 straight, okay flatten down, flatten down, there 13:58 you go, and lower yourself down and pushup, 14:01 very good. Oh! Yeah, that looks good, there is 3 and 14:07 4, keep the back straight, you're looking good, 5 and 14:11 6, and 7, 8, 9, 10. Amy you just hold up there, 14:19 okay Britney go to the modified, you're doing 14:21 great Amy, and you can do ten more with her, 14:23 go, and down, and down, and down, and down, 14:32 and down, two more times, press and press, alright, 14:39 good go and come on up. When I was working in 14:44 the Athletic Club Industry, I had a 15-year-old girl, 14:47 who is only 5 foot, 223 pounds, bench press 215 14:51 pounds and she was so strong that when she would 14:56 come in the exercise room football players would 14:58 leave because she would warm up before they were 15:01 straining with, unfortunately she got peer 15:04 pressure getting in her way because some guys she 15:05 was dating was into rock and roll and fast cars and 15:09 so forth and all his friends do haze and marijuana 15:11 smoke, kept telling this beautiful young 15-year-old 15:14 girl, how weird and strange she was, she ended up 15:17 marrying this guy and became anorexic and lost 15:19 all her wonderful muscle she developed and got 15:21 down to 86 pounds. But looking at her, 15:23 you could not tell that she was big powerful and 15:26 strong. She was very petite, she look like cute 15:30 little blond girl, but yet she had this incredible 15:32 mental capacity for lifting big, big weight. So, girls 15:36 can accomplish a lot more then they think, they can 15:38 do pull-ups and pushups and all sorts of fun stuff. 15:42 Okay, alright, let's do some back exercises now. 15:45 What we're gonna do is we're gonna step out with 15:49 the left foot, reach out with the right hand, grab 15:50 a hold of it, pull back and then reach out, and pull 15:54 back and reach out, we're gonna 20 of those, 15:57 there is 4, and 5, think about what you're doing, 16:03 contract, contract, keep counting Britney, there is 16:08 10. Girls often times deemphasize their upper 16:12 body and they should because the way muscles 16:16 develop in a girl is more about hyperplasia, 16:19 where you get more muscle fibers in the given 16:21 diameter as opposed to the hypertrophy that men 16:24 go through. So, what it means is women have 16:27 stronger muscles, but they're really not any 16:29 bigger. Now, 20, yes sir, that's right. Okay, 16:33 right foot out, left hand out, and pull, and pull, 16:40 and pull, and pull, there is 5, and 6, and 7, pull it 16:48 out 8, and 9, 10. Ten more times, draw back, 16:55 hold the shoulder blade back, reach out, pull, 16:59 reach, pull, reach, pull and reach, pull and reach, 17:04 how many more Britney. Three more, okay, 17:07 there is 1, and 2, and 3, good. Let's stretch out, 17:13 put the hands behind the head, push your elbows 17:16 back and now rap around yourself, give yourself a 17:23 big hug, alright. Now, put your right arm up, 17:31 grab it with the elbow with your left hand. Okay, 17:41 and let's go to the other side, grab and hold, 17:53 very good. Try and push some shoulder action. 17:56 We're gonna do some arm circles, always a good 17:59 time, let's do some small circles to the front and 18:06 now let's make them bigger and smaller, and now 18:16 let's reverse it, go to the rear and let's make them 18:22 bigger, and now smaller again and back to the front. 18:33 Now, make them bigger, and smaller, make them 18:43 bigger again, and back to small. Now, let's go 18:50 backwards, now forwards, now back, and make 18:56 them big and hold. We're gonna hold for one minute. 19:02 For those at home, if you need to put your arms 19:04 down, go ahead and do so. For our young ladies 19:09 back here we will see if they can do it and the 19:11 pressure is on for me because I got to hang in 19:13 there. I don't wanna look back. You can do it dad, 19:19 I believe in you. I should be able to, keep the arms 19:26 parallel to the ground, keep the palms down flat, 19:29 keep the arms straight and keep the smile on the 19:32 face. Alright, we have got all about 20, 20 seconds 19:41 to go now. Can you make it Amy. Oh! Yeah. Oh! 19:46 Ho, Oh! Ho. Maybe we should have gone for two 19:49 minutes. No, sir. Ten more seconds, 2, 3, 4, 5, 6, 7, 20:01 8, 9, and 10, oh, yeah, shrug the shoulders. 20:08 One of the things that's really important for a 20:10 teenage girls, is this is the time in your life, 20:13 where you are developing your bone matrix. 20:16 And the more exercise you do, the stronger your 20:19 bones are gonna be later on down the road and stay 20:22 away from pop and diet pop, which are major 20:26 contributors to osteoporosis. And you 20:29 have might not be thinking about it now in your 20:31 youth, but I guarantee you, all the old grandmothers 20:34 you see bend way over they were once young pretty 20:37 girls as well. Okay, let's go the other direction, 20:43 up to the front, and especially exercises that 20:46 stimulate along the spinal column and certainly this 20:50 would qualify because we're working the trapezius, 20:53 which definitely affects all aspects of the spinal 20:56 column from the upper cervical region down to 20:59 the lower thoracic. Just keep going and we just go 21:02 ten more times, up and around, up and around, 21:07 up and around, up and around, and five more, 21:12 1 and 2, and 3, and 4, and 5. Now, shrug straight 21:20 up and down, and up and down, and up and down, 21:27 very good, and up and down, up and down. 21:32 Ten more times, down, and up and down, up and 21:39 down, up and down, there is number 5, shrug way 21:44 up, 6, and 7, and 8, two more times, way up, and 21:52 last one up, good. Alright, stretch your shoulder now 21:58 bring your arm across, pull them behind, and feel 22:03 that shoulder stretch, good, okay. Now, let's do 22:08 the other side, the other direction, pull, alright and 22:18 relax. Come on back to the edge here, put your hand 22:22 on my shoulder, put the balls of your feet on the 22:26 edge of the platform. Now, push way up on your 22:28 toes, and back down, and up and down, and up and 22:34 down, and up and down, and up and down, and up 22:40 and down, and up and down, now hold it there. 22:44 Now, we're gonna do ten fast ones down, up, down, 22:48 up, down, up, down, up, down, up, down, up, down, 22:53 up, down, up, down, up, down, hold it. Now, back 22:58 down and way up, down, way up, and down, 23:05 and way up, and down, way up, and down, way up, 23:10 hold it. Ten fast ones down and up, down, up, 23:15 down, up, down, up, down, up, down, up, down, up, 23:25 down, up, down, up, down, way up hold. Down 23:26 down, up, down, up, down, way up, hold, down slow 23:27 and up, down slow and up, down slow and up, 23:34 down slow and up, hold it, one more time, ten fast 23:40 ones. Down, up, down, up, down, 3, down, 4, down, 23:46 5, down, 6, down, 7, down, 8, down, 9, down 10. 23:53 Very good, alright, let's stretch the calf area, do 23:56 you feel those Amy. Yeah. Alright, step back, push 24:00 your heal to the ground and feel the stretch through 24:03 the calf area, the Achilles tendon, should feel little 24:06 bit at the back of the leg as well, make sure you're 24:10 breathe, Ah! Into the nose, out to the mouth. 24:17 This will help you for your mountain climbing there 24:20 in the Glacier National Park of the farther more 24:23 reaches on Montana. Okay and step back, 24:27 understand there is a mountain or two around 24:28 there. Just a few. Just a few, I think they are called 24:41 the Rockies, alright and stretch, okay, relax. 24:42 Alright, let's cool down by just doing little head 24:45 neck working, turn tip your head to the side, 24:49 now back the other way, and tip your head to the 24:52 side, now back to the right, now to the left, and to 24:59 the right, and to the left, and to the right, back to 25:06 left, back to the right, now turn the head, 25:12 and turn, and turn, and turn, and turn, and turn, 25:22 turn, one more time, turn, relax. Now, turn your 25:26 torso, and rotate, and turn, and turn, and turn, 25:41 and turn, we're gonna do two more times each way, 25:45 turn left, turn right, turn left, and turn right, 25:54 very good. Thank you, ladies, we're all done. 26:02 Few things keep in mind, first of all for your ladies, 26:06 very few women actually load it up with the lot of 26:09 male hormones. That would cause them to develop 26:11 what we classify as large bulky muscles. And the 26:15 women you see out there and the competitive 26:17 venous that are extremely muscular especially in the 26:20 world of body building so forth. Good chance for 26:23 lot of those ladies that have had some help by 26:25 either taking steroids or human growth hormone. 26:28 Its unfortunate is that much is out there nowadays, 26:31 but it is a reality. So, for you ladies, if you workout 26:35 hard, you would be amazed to what you find. I have 26:37 actually seen women gain 20 pounds and lose two 26:40 dress sizes by getting an intensive workout. Have to 26:44 keep in mind that one pound of fat is almost three 26:48 times a size of a pound of muscle. So, you can lose 26:51 fat and add some muscle weight and actually end up 26:55 smaller then you were when you started. It's a 26:57 best way to stay firm and fit. And keep yourself 27:00 looking good for a long period of time. And now 27:03 let gravity take over before it needs to, but 27:06 you are working out do it for the right reason, 27:09 even though we all wanna look good we wanna do it 27:11 to glorify God because that's what really important 27:14 realizing that we are very valuable his side, 27:17 we were purchased by his blood and we're to 27:19 glorify him. The scriptures tell us that, it says, 27:22 present yourself as a living sacrifice only in 27:25 acceptable to God, which is your reasonable service. 27:28 And what is something reasonable was something 27:31 we can attain. So, to present ourselves as a 27:34 living sacrifice is a reasonable thing for all of 27:37 us to do or we wanna do it always for the right 27:40 reason that is to glorify him. Remember Philippians 27:43 4:13 says, I can do all things through Christ which 27:46 strengthens me. God bless you thanks for joining 27:49 us, we'll look forward to see 27:50 you next time on Body & Spirit. |
Revised 2014-12-17