Participants: Rick Nunez, Dick Nunez, Andrew Hard
Series Code: BASA
Program Code: BASA000016
|
00:01 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 Are you strength toning your muscles, 00:16 do even know what it is. Stay tuned 00:18 and find out next on Body and Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:56 Oh! If I only had a dollar for every time 00:58 someone came up to me in the middle of my career 01:00 and said I'd like to have just tone my muscles. 01:03 I could have retired a long time ago 01:05 and when I give lectures I often times ask people. 01:07 What is muscle tone, they look at me with 01:10 very blank stares. They think they know what it is, 01:13 but they're too afraid to say what 01:15 they think it is. So, let's give you a quick 01:17 definition of what it truly is, if somebody 01:20 is muscular and you come by back behind 01:22 and when you grab them on the arm, 01:24 they say hey you're flexing. You don't know, 01:26 now I'm flexing there is a difference. 01:28 Muscle tone means that you're muscles 01:30 are always in a semi state of contraction. 01:32 Somebody can be very lean; they have not much 01:35 body fat, if they don't have any muscle tone. 01:37 Their muscles will appear to be very loose 01:39 and floppy. But somebody's muscle toned 01:42 you're always gonna have a certain amount 01:44 of tension to them and when you have that 01:45 tension you're going to be burning more calories, 01:48 your metabolism is going to be higher. 01:50 But the only way to get muscle toned, 01:52 is by doing some exercise. Basically people are trying 01:55 to shy away from what they consider bulk, 01:57 which is a whole another topic. 01:59 Because when you say, well what's bulk again, 02:01 they don't really know, they avoid it. 02:04 I don't want bulk, I want toned. 02:06 So, we're assuming that they're thinking toned 02:08 is just taking the muscles and making them firmer 02:11 and more fit. Well, that's what we're gonna try 02:13 and do today. I believe we're ready to get started, 02:15 helping me out today will be Andrew Hard 02:17 and my son Rick, in any good exercise program 02:21 needs to start with a warm up. 02:22 So, let's get our shoulders and arms loosened up 02:26 a little bit as we start into our toning workout, 02:32 and up and around, and up and around, 02:36 and up and around, let's do ten more, 02:41 try and get a nice big breathe as you come 02:43 in blow as get down. In, out, in and out, 02:49 in and out, six more 1, 2, 3, 4, 5, and 6. 03:06 Alright, any good toning workout is gonna 03:08 include not just aerobics but also some anaerobics 03:12 and so we're gonna start with anaerobic part. 03:14 We can get that down in a big hurry, 03:16 so fellows hit the deck. Now, we're gonna doing 03:20 some pushups, but pushups can be done 03:22 in modified ways. You can do them against the wall, 03:25 so you can just lean into it and push back. 03:28 You can do them off your knees, 03:29 which are called ladies pushups but there is 03:33 a lot of men who can hardly do ladies pushups. 03:36 And there is a lot of ladies, 03:38 who can do easily men's pushups. 03:40 I've seen lot of the fitness competitors 03:42 doing one arm pushups, ladies doing one arm 03:44 pushups with great, great ease. 03:46 So there really is no such thing as a man's pushups 03:50 or woman's pushups, there are pushups off 03:52 the knees or what its called 03:54 the regular military pushups. 03:55 But for our guys they don't need do them 03:57 off their knees, they can do regular military style 03:59 pushups and you can do them off my count, 04:02 ready and down, up, down, up, down, up, down, 04:09 up, down, up, down, up, together down. 04:16 Hopefully, down, up, down, up, down, up, 04:22 down, up, down, up, down, for ten more 04:28 down 1, down 2, down 3, down 4, down 5, 04:37 down 6, down 7, down 8, down 9, down 10 good. 04:49 Any time you work a major muscles area like 04:51 the chest and the arms. We're gonna try 04:54 and do the antagonist or the opposite muscles 04:56 as well. So, we're gonna do some upper back work, 04:59 get your feet apart, sleeve with your left leg. 05:02 Put your right leg out or right hand out 05:04 as if you're going to grab the hold of a saw. 05:07 Grab that right wrist with your left hand 05:09 and then pull back and draw way out 05:12 and pull and draw out. Pull and draw out, 05:18 we can do twenty of those, 05:21 there is 5, 6, 7, 8, 9, 10, ten more, 1, and 2, 05:37 and 3, 4, 5, 6, 7, 8, two more 9, and 10. 05:52 Reverse it, right legs leading put out 05:55 the left arm, grab it with your 05:57 right hand. Pull and reach, pull and reach, 06:02 pull and reach, pull and reach, pull and reach, 06:08 good and there is 7 8, 9, 10, 11, 12, 13, 14, 06:25 Five more, 1, 2, 3, 4, 5, good, shake them out. 06:37 Alright, just put a foot out in front of you, 06:41 we're gonna lift the toe up and down, 06:44 up and down, up and down, up and down, up 06:50 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 07:08 switch over, toe up and down, up and down, up 07:16 and 4, and 5, ten more, 07:19 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, alright lets warm 07:36 the legs up. Little side steps, step out and over, 07:39 out, out, out, out, out, good. 07:48 Trying to get the leg moving, get some blood 07:51 pumping, in pairs as we geet into our aerobic 07:55 training here. 08:04 Alright, let's take bigger steps now, 08:09 try and straight way out. 08:20 Short steps again, let's pick up the speed, 08:30 good job. 08:38 Big steps, pick up the speed, good job guys, 08:55 shorten it up. Pick up the pace, 09:11 big steps, okay pick it up. Thirty more seconds, 09:31 shorten it up, twenty seconds, fifteen and ten, 09:43 9, 8, 7, 6, 5, 4, 3, 2, 1, squat position. 09:52 Okay, start squatting, push your hips back 09:54 and up, down and up, down and up, 09:59 Keep it going, keep that rhythm. 10:03 Squats are an excellent exercise for over all leg 10:07 development, toning the gluteus maximus 10:10 and the thighs. Try and go down a little bit 10:12 deeper Rick, a little bit deeper there you go. 10:15 Keep the chest and head up, good, that's better, 10:23 squats can be used as an overall power move. 10:25 We're doing is a combination to keep our 10:29 legs going in an aerobic fashion. 10:31 But also bring in some resistance training, 10:35 good, keep it up fellows. Hey, we wanna squat for 10:44 thirty more seconds, good, its important when 10:51 you squat, keep the knees over your feet, 10:54 push your hips back. As you see Andrew doing 10:58 just fine, just like it's supposed to be 11:01 good, good, good, keep going, 11:03 got twenty seconds to go. Keep your chest up Rick, 11:10 keep your chest up, push your hips down a 11:12 little bit more, there you go, good. 11:16 Down to the last five, now down and hold 11:23 and you're gonna try and hold that for one minute. 11:26 This is a static hold, that's gonna keep 11:29 the legs going, it's gonna keep the oxygen flowing 11:33 to those areas, although they are gonna start 11:35 picking up a little lactic acid while they do this. 11:40 Keep hanging in there, got forty seconds to go 11:49 and now we're down to thirty good, good. 11:54 If you have to stop at home and rest for 11:56 a moment that's okay and you get back into your 11:58 squat again as soon as you can twenty, fifteen. 12:12 Try and keep the chest up Rick, there you go 12:16 and now we down to our last five, 4, 3, 2, and 1. 12:21 Step it out come right into the steps, 12:27 your arms swinging a little bit. 12:37 Keep the arms moving, pick the knees up, 12:50 one more minute. 13:07 And so keep it going, the legs are still tired 13:10 from doing the squats. We wanna keep that 13:16 blood flowing, the oxygen going through the legs, 13:19 that's when the fat starts to burn. 13:21 The more oxygen, the more fat gets burned, 13:26 stronger the muscles are, the greater 13:29 they are at handling oxygen, 13:31 so it's a win-win proposition, 13:35 back when I was in college, our trainer had 13:37 a thing on the wall that said pain, torture, 13:41 hard work for happiness. I don't know if I go with 13:47 that theory but anyhow that's what he had. 13:52 Okay, now we're gonna put our arms out, 13:54 we're gonna make same arms circles 13:56 while we do this. 14:10 Putting stress on the deltoid muscles, 14:12 to your shoulder muscles while we do this 14:14 and doing so we're gonna enhance the calorie burn. 14:19 As you do exercise fatty acids are going through 14:21 the body looking for burning muscles 14:24 or working muscles. We're gonna make sure 14:29 they find a lot, now we're doing great. 14:45 Okay, we're gonna do a hold here in 14:47 just a moment, one minute now. 14:55 Put the arms out straight, palms down, 15:01 if you have to drop them at home do so 15:03 and bring them right back up as soon as you can, 15:05 only takes two seconds for you to regain 50 percent 15:09 of your strength. Down to thirty seconds, 15:22 keep the arms out nice and straight, 15:25 palms down and down to twenty 15:42 and ten 9, 8, 7, 6, 5, 4, 3, 2, 1. 15:51 hands on the hips, side to side. 16:01 Quickly, good job, straight and out. 16:23 Okay, shorten it backup, 16:30 good quick, back and forth. 16:42 Okay, straight it out. 16:56 And shorten it up, pick it up. 17:07 Forty five seconds, straight it out, 17:22 thirty seconds, twenty five and twenty, 17:34 shorten it up, ten seconds. 17:51 Alright, find the jump rope go, 17:59 jumping rope is an excellent exercise, 18:00 we don't have them here. But we can still 18:03 get the arm motion and the jumping motion 18:06 and the beauty of jump roping like this 18:07 you never miss. That's always so helpful, 18:10 you're not hitting yourself in the head 18:12 or hurting yourself on the back of the legs, 18:14 nice steady jump, keep the arms turning, 18:21 thirty seconds, good, good, good, keep it up, 18:32 twenty more seconds, fifteen, ten, 18:43 9, 8, 7, 6, 5, 4, 3, 2, 1, okay step it out. 19:07 We're in the last phases of our aerobic exercise 19:10 we're so hitting with some intensity here. 19:15 Now, we're start our cool down phase here 19:17 another minute or so, keep the pace up for 19:27 twenty five more seconds. 19:33 Twenty, fifteen, and ten, 19:43 9, 8, 7, 6, 5, 4, 3, 2, 1, find your jump rope. 19:58 I would do it with you by lost my jump rope; 20:01 you keep going, do it for me, 20:10 good job, good job forty seconds, 20:19 in is inside fellows, twenty five. 20:35 Now, we're down to fifteen, good job, 20:39 good job, good job, good job, keep it up, 20:43 9, 8, 7, 6, 5, 4, 3, 2, and 1. Step it out, 21:03 right, we're gonna go fifty more seconds here 21:05 and then we'll go to our slow down, 21:09 think of all that fats you've burned today. 21:18 Pick the feet up, down to twenty five seconds 21:41 and ten, 9, 8, 7, 6, 5, 4, 3, 2, and 1, 21:52 slow it down, oh yeah, the best part, 21:56 cool down time, guys did great. 22:06 Looks like you're a little bit warm, 22:21 okay thirty more seconds to cool down, 22:23 lets slow it down even more, alright casual 22:27 walk through the part now. 22:32 Cool down is an essential part of working out. 22:45 Okay, very gently now, let's just do some 22:48 side to side just to finish the cool down, 22:51 oh! Yeah, hands on the hips, good, good, good 23:06 And let's go for forty five more seconds, 23:10 now make sure that hard, it's a good chance 23:12 to cool down, let the legs help pump that 23:18 venus blood flow back up towards the heart. 23:22 Down to thirty seconds, 23:35 now we're down to our last fifteen and ten, 23:43 9, 8, 7, 6, 5, 4, 3, 2, and 1, alright you guys 23:54 can lay on your backs now and rest. 23:57 But only for a moment, no sleeping, 24:00 hands behind the neck, crunch up, 24:03 ready I'm gonna count, up, down, up, down, 24:07 up, down, up, down, up, down, up, down, up, down, 24:15 up, down, up, down, up, down, up, down, up, 24:23 down, up, down, up, down, up, down, up, down, up, 24:31 down, up, down, up, down, up, down, up, down, 24:38 feet off the ground, cross with the ankles. 24:40 And up, down, up, down, up, down, up, down, 24:47 up, down, up, down, up, down, up, down, up, 24:53 down, up, down, up, down, up, down, up, down, 25:01 up, down, up, down, up, down, up, down, up, 25:07 down, up, down, up, down, up, down, up, down. 25:14 Legs straight up, okay and go, up, down, up 2, 25:20 up 3, up 4, up 5, up 6, up 7, up 8, up 9, 25:30 up 10, up 11, up 12, up 13, up 14, up 15, 25:39 up 16, up 17, up 18, up 19, up 20. 25:47 Alright guys, up on your feet, you did well. 25:54 Okay, lets just do some easy cool down now, 25:59 let little stretching out, press the foot back, 26:03 press heel to the ground and stretch 26:09 and hold that for ten more seconds, 26:13 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch and 26:25 hold, hold, hold, hold, ten more seconds, 26:32 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Alright, 26:43 rotate, and turn, and turn, and turn, and turn, 26:53 and turn, and turn, and turn, and turn, and turn, 27:02 and turn, and turn, one more each way, 27:06 turn, and turn. 27:09 Alright, fellows we're all done, thanks a lot. 27:13 There is no secret to muscle toning 27:15 other than consistent exercise and a little bit 27:18 of hard work, if everybody could get 27:20 toned without really doing anything 27:22 everybody would be that way. 27:23 But you just can't take a pill or read a book, 27:26 you have to get out there. 27:27 Remember somebody complaining I joined 27:29 a to health club a year ago and I haven't lost 27:31 any weight at all. Maybe I have to go once in a while, 27:34 yes you do. But also, the things is so important, 27:37 restrain to the glory of God, we don't wanna 27:40 just work for a corruptible crowd, 27:42 but one that's incorruptible. 27:43 Remember, Philippians 4:13 says: 27:45 I can do all things through Christ 27:47 who strengthens me. God bless you, 27:49 keep working out, I hope to see you next time. |
Revised 2014-12-17