Body and Spirit Aerobics

Exercises For Ladies

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Becky Garber, Brittany Nunez

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Series Code: BASA

Program Code: BASA000030


00:02 The following program is designed
00:03 to demonstrate simple workouts that you
00:05 can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Today's program is designed specifically
00:16 for women. That doesn't mean
00:17 men can get great benefit from it as well.
00:19 Stay tuned next for Body and Spirit Aerobics.
00:49 Hello, I'm Dick Nunez, Wellness Director of the
00:52 Black Hills, Health and Education Center.
00:53 Welcome to Body & Spirit
00:55 Aerobics. Today, we are gonna be
00:56 talking about exercise for the ladies.
00:58 In fact, we are finding more and more women
01:00 are getting involved in athletic clubs and just
01:02 working out in general. In fact at our wellness
01:04 program, the people we have most often are the women.
01:07 Often times, just their husbands that are coming
01:09 kicking and screaming, although they enjoy it once
01:11 they get there. So we wanna take a
01:13 little bit of time for the ladies. I believe
01:15 we are ready to get started, helping me out today
01:17 is Becky Garber and my daughter Brittany.
01:20 So, we're gonna start by loosening up,
01:22 bring our arms up, pull it back and reach it across.
01:26 And back and across. And back and across.
01:32 And back and across. Good, keep it up.
01:37 Back and across. And back and across.
01:42 Good, 10 more, here is 1, and 2 and 3 and 4, 5,
01:55 6, 7, 8 two more 9 and 10. Good, squeeze your
02:04 hands together and bring it up and down.
02:09 And up and down, and up, down, up and down, and up
02:18 and down, and up and down, and up and down and up
02:27 and down, five more. Up, down, up down.
02:34 3, and 4, and 5, good. Now let's take a step out,
02:44 put your right hand out, grab a hold of it with your left.
02:47 Pull back, reach out, pull back, reach way out, way out.
02:55 Good, inhale, breathe out, inhale and breathe out.
03:00 That's 5, 6, 7, 8, 9. 10 more, 1, 2, 3, 4, 5,
03:22 6, 7, 8, 9, and 10. Good, switch it around,
03:32 grab the wrist and pull, and pull, 3, 4, 5, 6, 7, 8, 9,
03:49 10 more, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Alright
04:06 let's get, we'll loosen up for our aerobics, put your foot
04:11 out, up on the, good, put the toe way up, and up
04:16 4, 5, way up and up, 8, 9, 10 more.
04:26 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch it over, okay and
04:42 up, up, we're trying to do this exercise to avoid shin
04:47 splints, a very painful condition when the anterior
04:51 tibial starts to pull away from the bone, this will help
04:54 you avoid that. That was 10, 10 more, 1, 2, 3, 4, 5, 6,
05:05 7, 8, 9, 10 good. Now we got the left foot
05:11 back, let's press up on the toe and down, up, and up
05:17 and up, and up, and up, up, up, up, 10 more, 1, 2, 3, 4,
05:33 5, 6, 7, 8, 9, 10, let's switch it over and up
05:45 2, 3, 4, 5, 6, 7, 8, 9, 10. 10 more 1, 2, 3, 4, 5, 6,
06:06 7, 8, 9, 10. Alright, let's start our aerobics
06:11 with some side steps, just take it nice and easy as we
06:16 get loosened up. We did just a little bit of upper body
06:26 exercise to start off the program, for the chest
06:29 and upper back area. Those are areas that
06:32 women need to try and keep strong.
06:36 Often times, we see ladies starting to get the
06:38 forward head tilt with their heads forward too
06:40 far at 45 degree angle. We would like to work with them
06:43 and try and get them upright. And at this computer age
06:47 of today and sitting at laptops and keyboards
06:51 we encourage our shoulders to constantly be roll forwarded
06:55 instead of back like we should be, that creates a
06:57 lot of stress. Okay, lets widen our stride, this will
07:04 work insides of the thighs as well as the out,
07:07 we step out, this is an excellent exercise.
07:11 For anybody that's involved in sports such as tennis,
07:16 racquetball, squash or basketball. Okay,
07:26 let's shorten it up again. And now, let's try and
07:29 to pull little bit of pace to it. Wanna to start into our
07:37 workout gradually, keep the heart going,
07:41 get the blood pumping and get the fats turning
07:44 through the bloodstream. Looking for working muscles.
07:48 We're gonna try and give them plenty to find.
07:53 Way out now, big step, big step, and
08:08 shorten it back, left, right, left, right, left, right
08:14 left, right, left, right, left, right, left, right,
08:21 left, right, left, right left, right, left, right
08:27 left, right, left, right left, right, left, right
08:32 left, right, left, right left, right, left, right
08:38 left, right, big steps. Somebody had two left feet
08:45 there. They really be in trouble on that exercise.
08:48 Big steps, big steps. Shorten it back down.
09:07 Good, we'll keep a nice quick pace for the next
09:19 30 seconds starting now. There's 20 and 10, 3, 2, 1.
09:52 Step it out, basics of most aerobics programs
10:04 you will see are stepping and side steps.
10:10 Although, we won't get quite as fancy as some of those.
10:14 We are gonna put a little arm movement in.
10:16 In just a moment once we get our step sequence
10:19 down comfortably. 20 more seconds,
10:34 and get started with it, we are now about five minutes
10:42 into our aerobic training. The blood is starting to flow,
10:48 fats are being released, we are gonna be a lot better
10:50 for it. Okay put your arms out.
10:54 Let's do some circles as we step.
11:06 This is working the shoulder region,
11:08 working the muscles that rotate the shoulders.
11:11 Stretching lot of the muscles around the scapular area.
11:14 There are 16 on each side, so it's a very complex
11:16 network of muscles, 30 more seconds there.
11:39 Put the palms down, for those at home, if
11:41 you need to drop your arms for a minute, that's fine.
11:44 Take them back up as soon as you can. Okay, hold it,
11:54 with the steps going, 45 more seconds.
12:17 And 35, and 30, and 20. Down to our last 10, 5, 4,
12:49 3, 2, 1 good. Keep stepping it up,
12:53 swing your arms. The shoulder regions
13:03 are a very important one for women.
13:07 It's an area that doesn't get a lot of attention.
13:11 When you grab your shoulder, you shouldn't be able to
13:13 just grab the humerus, which is your upper arm bone,
13:15 you should be able to get some muscle there.
13:19 How are you feeling is bone and what that tells you is
13:22 that joints probably take a lot of stress.
13:27 It's okay to have some muscle on there.
13:30 Nice thing about women, is when they're working out.
13:34 You tend not to get the large muscles
13:36 like a man does. A lot of their development
13:39 becomes more in the neurotransmission
13:43 to the muscles so they get stronger, more
13:46 effective, but really that larger. I know time and time
13:50 again when women come to our wellness program
13:52 now at the Black Hills. We have them lift weights
13:57 and their arms shrink during the time that they're there.
14:01 They were always surprised and they were thinking
14:03 Wow! I am training my arms
14:06 and they're getting smaller, how is that happening.
14:10 Well, that is they're losing the body fat.
14:13 And the fats coming off from everywhere,
14:15 including their arms. 30 more seconds at this pace.
14:31 How are we doing, doing okay? Yeah.
14:33 You're doing alright? Yeah.
14:34 Okay, everybody is doing fine, I am doing okay too.
14:50 Okay, let's pick up the pace with a minute of
14:52 jump roping, ready, go. And if leaving the ground is
14:59 difficult, you could just stay here,
15:02 keep your feet on the ground
15:03 and just rope it down the toes and get the circulative
15:06 circle of the arm motion going, keep doing that.
15:09 The more muscle you bring into play,
15:11 more calories you are going to be burning.
15:13 Good, keep going. 30 seconds, and down to 20,
15:42 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
15:52 Side step, jump roping is a little more intensive.
15:58 Good exercise though, we're now 10 minutes into our
16:03 aerobics time. Take big steps,
16:26 shortening it backup, left, right, left, right,
16:30 left, right, left, right, left, right, left, right,
16:36 left, right, left, right, left, right, left, right,
16:43 left, right, left, right, left, right, left, right,
16:48 left, right, left, right, left, right, left, right.
16:53 Big step, big step, good. Way out, time to backup
17:23 and big steps. 25 seconds.
17:32 20, and 10, 9, 8, 7, 6, 5, 4, 3, 2 , 1.
17:50 Squat position, okay down and up.
17:55 Fine, sit back into your squat. So, your knees stay over
17:58 you feet the whole time. Keep the chest up
18:00 as much as possible. We will be bending forward just
18:03 a little bit the waist, over the counter balance yourself
18:07 big heave with the back, we wanna keep it flat.
18:11 You don't wanna roll it like this.
18:13 You can do standing up right squatting up and down.
18:15 People say, I'll keep my back straight, well your
18:17 not, gonna hurt yourself.
18:19 By keeping, stick your hips out, keep your back flat, you
18:23 can bend over just a little bit, that's okay, it kinda
18:25 rounds your weight. It's not gonna hurt your back,
18:28 you'll just be stabilizing it, when you're doing your
18:30 squats, have your chest up xiphoid process is up, that's
18:34 gonna hold the abdominal muscles in.
18:37 Okay, how we're doing, it looks as we're doing alright.
18:41 Let's go for 10 more seconds here.
18:51 Good job, good job, okay step it out.
19:05 I know it's going to disappoint you,
19:06 but we're coming to the end of our
19:07 aerobics phase. Got a few more to do,
19:12 but, I'm getting down there. Kind of like saying goodbye
19:18 to an old friend, 20 more seconds here.
19:43 9, 8, 7, 6, 5, 4, 3, 2, 1. Back into the squats,
19:54 sit back, and up. Squats are an excellent
19:57 exercise for ladies. Because they're usually always
19:59 interested in training the hips and thighs.
20:01 This is a great workup for the buttock,
20:04 and the upper thigh area, the quadriceps and hamstrings
20:07 it's a real compound muscle movement.
20:10 Needs to be done correctly though. Squats can be painful.
20:13 If you're jutting your knees too far
20:14 forward over your feet, it's not good.
20:16 You need to make sure they stay in a proper alignment,
20:18 whether you're squatting or lunging or whatever you do.
20:21 Make sure the chest is up, xiphoid process is up
20:24 and you're keeping your knees over your feet.
20:27 Our ladies are doing great. Good and we are down
20:32 to our last 20. Good Job ladies.
20:42 Now 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
20:52 Just gentle stepping now. Oh! nice walk through the park.
20:57 After doing some squats. So, everybody should do,
21:00 do some squats and go for a walk in the park.
21:02 So, we should it on Christmas and New Year or whatever.
21:06 Do some squats and go for a walk.
21:19 And we got about 30 seconds to go.
21:23 We're doing our cool down. Allowing the leg muscles
21:27 to help the heart pull through  the cool down phase.
21:30 So we don't put a sudden stress upon it.
21:37 And we are down to 15. Now, we're down to 5, 4, 3, 2, 1.
21:52 Okay ladies, I like you to have you use me for a wall.
21:56 And then you're gonna take your right leg and you're
21:58 gonna put it back out straight. Okay, good and out
22:02 back down and out, good. And down, and up
22:08 and down, and up, and down, and up, down, up, down, up,
22:16 down, up, down, up, down, up, down, 10 more.
22:24 1, and 2, and 3, and 4, and 5, and 6, and 7,
22:36 and 8, and 9 and 10. Okay change feet,
22:41 okay you can hold on tight or however you wanna do
22:44 it. Okay, I promise I won't fall over. And up and up
22:50 and up, and up, and up, and up, keep it going.
22:58 Obviously for those at home, and somebody is
23:00 willing just to stand there in the middle of your
23:02 living room. You probably wanna go
23:03 find a wall or chair or something to hang on to.
23:11 And 15, 16, 17, 18, 19, 20. Now standing side to
23:20 me now, I want you to raise your leg out to the sides.
23:23 So, Brittany you'll be doing your left leg.
23:24 Becky your right, okay out, okay and out.
23:29 Good, out, and out, and out, and out,
23:35 and out. Good, keep going 8, 9, 10.
23:42 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
23:57 What we are gonna do now, switch it around.
24:01 Okay, okay, out, and out, and out. Good, up, and up
24:11 and up, and up, and up, up, up, up, and up.
24:20 8 more 1, 2, 3, 4, 5, 6, 7 ,8.
24:30 Good job. Alright. While you got a hold of me, I want you
24:34 grab a hold of your ankle and stretch your quadricep.
24:38 Okay, good. Hold that for 10 more seconds
24:43 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch, okay and hold.
25:01 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay press the foot to
25:12 the ground and hold, 10 more seconds.
25:20 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And switch,
25:31 press it down and hold. And 1, 2, 3, 4, 5,
25:43 6 ,7 ,8 ,9, 10. Put your foot out,
25:50 up on your heel, lean forward, keep your chest up
25:53 then the back leg and then forward into it and hold that,
26:02 10 more 1, 2, 3, 4, 5, 6, 7, 8 ,9, 10.
26:13 Switch it, foot out, on a heel, lean forward
26:17 chest up, back leg bent and hold.
26:24 1, 2, 3, 4, 5, 6, 7 ,8, 9, 10. Good, step out to the side.
26:37 Stretch inside of the thigh. And hold that,
26:47 10 more seconds, and 1, 2, 3, 4, 5 ,6 ,7 ,8 ,9 ,10.
26:59 Switch over and hold. 10 seconds 1, 2, 3, 4,
27:10 5, 6, 7, 8, 9, 10. Good job ladies, well done.
27:21 Women don't be afraid to get into regular workouts.
27:23 It's what will keep you healthy, feeling good,
27:26 help you prevent osteoporosis and
27:27 lot of other things. Remember true beauty
27:30 is not outward dormant,
27:31 it's what's on the inside that really
27:32 gives us our beauty. So, when you workout
27:35 do it for the glory of God. We can claim all the Bible
27:38 promises that talk about keeping, taking good
27:41 care of our body. Because we are born
27:42 with the Christ. We are not our own.
27:44 But, do it for the right reason.
27:46 First Thessalonians excuse me,
27:48 Philippians 4:13 says, I can do all things through Christ,
27:51 who strengthens me. See you next time.


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Revised 2014-12-17