Participants: Dick Nunez, Becky Garber, Brittany Nunez
Series Code: BASA
Program Code: BASA000030
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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. |
Revised 2014-12-17