Participants: Dick Nunez (Host), Megan Frasier and Cindy Hanson
Series Code: BASA
Program Code: BASA000052
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician before 00:10 beginning any exercise program. 00:13 Women often times are hesitant to do strength 00:17 training but they really shouldn't be because 00:19 strength is very valuable for them. Will talk about 00:22 why next on Body and Spirit Aerobics. 00:53 Hello, I am Dick Nunez, Wellness Director at 00:55 Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:59 During my career I have trained a lot of women 01:01 and I have seen them accomplish a lot of 01:04 things. Unfortunately too often in our society, 01:07 women think they shouldn't work on weight 01:08 because they think that, well they are gonna look 01:11 like men. Well, I try and tell them it's hard enough 01:13 from them to look like men. So, don't worry 01:15 about it. Women have the wrong hormones to really 01:17 get bogged up, but if they get in a good exercise 01:20 program, they will find themselves firming up 01:22 and being a lot stronger. While the women 01:24 complain about the, what I call 'Grandma Wave 01:27 bye, bye fat'. And that's the fat on the triceps and 01:29 after they finish waving it keeps going. Well, 01:32 that's not gonna go away unless you do some drastic 01:35 changes of your lifestyle. So, we're gonna talk 01:37 more about women strength training, but 01:39 already get our program going, helping me out 01:41 today will be Cindy and Megan. A couple fine 01:46 strong female specimens that will get good 01:49 workout here. So, we're gonna start by warming 01:51 up with some arm circles. And then we will get into 01:55 our training routine. We are doing here is just 02:01 loosening up, should be nice and relax, just laying 02:04 the arms flow. Trying to get the blood circulating. 02:07 Now, we're gonna go back around the other 02:10 way. Are you girls already gets strong? 02:15 Yes, don't have a choice. You don't have a choice 02:18 while you do, but, okay just go about five more. 02:29 Alright, let's go ahead and get down on the ground. 02:32 We're gonna do some modified pushups. This 02:35 works you upper back and also your abdomen. 02:37 Okay, start up, now come on down through, keep 02:41 the arm straight. Okay, back up, back down, way 02:45 up and hold it. Let's get together, okay down. 02:48 Keep the arm straight, back up and down and up 02:54 and down and up and down and up and down and up 03:04 and down and up and down, up and down, and 03:13 up. We're doing great and down and up and down 03:19 and up and down. Five more times, there is the 03:25 first one, and up and there is two, and up, three, 03:32 and up, four and up there is five. Good, alright 03:40 going down your knees and just rest for a moment. 03:42 How that feel? Good. Good, you alright 03:46 Cindy? Okay, next we're gonna do pushups and yes 03:50 indeed women can do pushups. And there is no 03:53 such thing in my book as women's pushups. Now, 03:56 there is a modified pushup when we do our 03:59 knees, but women can do regular pushups and some, 04:03 there some men who need to use their 04:05 knees or go to the wall and do pushups 04:07 against the wall until they get strong enough 04:09 that they can get on the floor and do 04:11 regular pushups, but both these ladies are 04:14 well capable of doing regular pushups and I 04:16 have given them enough rest now. So, 04:18 they should be all get in position and get 04:20 them done. Alright, get up and we're 04:23 gonna do 10 of them. Ready, down, up one, 04:26 down, up two, down, up three, down, up 04:31 four, down, up five, down, up six, down, 04:38 up seven, down, up eight, down, up nine, 04:44 down, up ten. Now, go to your knees, let's 04:48 do the modified once now, strength your 04:49 bodies out more. Okay, down, up one, 04:54 straightened out your body more Megan. 04:55 Down, up two, down, up three, down, up 05:01 four, down little deeper, up, down, up, 05:06 down, up, down, up, down, up again up, 05:16 down, up, down, up. Five more, up, down, 05:21 two down, three, down four, down and 05:28 hold. 1, 2, 3, 4, 5, get your back up 6, 7, 8, 05:37 9, 10, good. Now, at the very end there, 05:41 we're starting to get a little of sag in 05:43 the back. Okay go and come on up. How that feel? 05:48 Good. Okay. That's good. 05:50 Alright, good, glad you enjoyed it, okay. 05:53 Want to do some more? No, no I'm going. 05:55 Okay, let's put the elbows back, stretch 05:59 the chest. Feel those muscles stretch to just 06:04 work, we able to fell in your chest at all, 06:05 okay, good. And, now let's bring it across. 06:12 Pull your shoulder blades apart. Okay, 06:17 that's alright. Okay, let's do some shoulder 06:23 work. Let's put the arms out straight. 06:26 We're gonna do some circles. This is one of 06:29 my favorite exercises for Body & Spirit. 06:32 Doesn't matter, who you are? How 06:35 strong you are? You still gonna take it's 06:38 toll. We're gonna bigger now. And now 06:43 smaller, shoulders have always been one of 06:46 my stronger areas, and it still gets to me, 06:48 every time I do this one. Okay, now let's 06:53 go back. Turn it back and larger now. And 07:01 smaller and bigger. And smaller, very 07:11 good. How you doing back it Megan? 07:15 I am surviving. Okay, back front 07:17 again. Starting to feel your shoulders yet. 07:22 Yes. Cindy? Yes. Okay, okay make 07:25 bigger circles. We're going to the front. 07:27 Big circles, big circles, big circles, 07:32 big circles, alright. Now, make them 07:35 small again, nice and small, really small, 07:38 and now really big, if at home, if you need 07:43 to put your arms down go ahead. 07:45 For our ladies, now they can keep going. Make 07:49 them small, and now stop and hold. 07:54 Keep straight. Do you love this part, 07:56 you said? No. Okay, we're gonna 07:58 hold it up for one minute. I did check 08:01 the clock, so I do know the time. Okay, 08:05 keep those palms down. Arms nice and 08:08 straight and enjoy it, while you can. 08:12 Because before too long it's all gonna be 08:14 a thing of the past and so it's gonna be a 08:16 distant memory. Keep those arms up, hands 08:21 point to the ground and shoulders 08:24 burning. Trying level off there Megan one 08:28 side is starting to droop on you. Left side, there 08:35 you go. Try to hold mine up and yours too. Yes. 08:42 And we're down to our last ten seconds. 08:46 Cindy, we're doing okay? Burning. 08:49 Burning, okay. And put your arms down. 08:55 Oh! That was good. Okay, let's shrug, up 08:59 and around, you breathing hard already 09:03 we haven't even started aerobic part. 09:09 Way up high, way up high, and up, and up, and up, 09:15 and up, and up, and up. Now, go to the other way. 09:23 Way up, way up, way up, and up and up 09:29 and up and up and up, way up high, up, 09:36 bring the shoulders up towards the ears, 09:38 and bring them around, bring them around, 09:41 bring them around, and around and relax. 09:45 Okay, good. Alright, we're gonna start our 09:49 leg training now. I want you to do some 09:51 real easy lunges at first. And we can go 09:54 little bit more difficult. So, you start 09:56 up by lunging out and back. Lunging out and 09:59 back, okay, keep going. And in just a 10:02 moment we're gonna change this to make it 10:04 little more difficult. I want up to get their 10:06 legs warmed up first. And this one also get 10:09 as warmed up into our aerobic training 10:10 phase. Or we wanna do just a little more 10:14 strength training. And we're focusing mainly 10:18 on the three major groups of the upper 10:20 body. More towards the chest, the 10:23 shoulders and the upper back. And now 10:25 we're gonna be focusing on the legs. 10:28 And then we will train aerobically, 10:30 but right now let's start to do 10:32 rhythmic activity of legs and legs 10:33 are starting to warm up. Okay, now we're 10:39 gonna go out with the right leg and stay on it 10:42 for five, down, go down. Remember 10:45 while I was urging for down, up, stay 10:49 there, down, up, down, up, down, up, 10:54 down, up, down, back. Now, the left 10:58 leg. Down for five, one and down two, 11:02 down three, down four, down five, step 11:08 back. Switch and down, and down, and 11:16 down, and down, one more time and down, 11:20 and back. Left side, go right down into it. 11:23 One, two, three, four, and five. Back, right 11:32 leg, down, one, two, three, four, five, 11:42 Back, left leg, one, two, three, four, five. 11:53 Back, step out, down, one, two, three, four, 12:02 five. Back, left side, down, two, three, 12:10 four, five. One more round, right side 12:15 down, down, three, four, five. Left side, 12:24 down, two, three, four, five. Start 12:34 stepping, don't stop. Just go right into it. 12:36 Get those arms swinging. This is our 12:43 main exercise for aerobics because it 12:46 Galvolves rhythmic activities something 12:48 people could easily do, if you're sitting on 12:51 a chair and you can't get up. And do the 12:54 stepping, you can still step. While you're 12:56 sitting on the chair. There is no excuse not 12:59 to get some exercise. As long as you can 13:01 still move. Movement is exercise, little more 13:04 arm swing. There we go. I used to be a 13:11 track coach. So, I got to see those arms 13:12 swinging just right. That's better. Now, 13:19 you're looking good. Okay, pick the knees 13:26 up little higher, keep your speed the same 13:28 and pick the knees up. One of the stronger 13:33 woman I have ever had was actually a 15 13:36 -year-old girl starting working out with me 13:38 She got strong very quickly and she was 5 13:41 foot, 223 pounds. And by the time she was 13:44 16. She could bench press 215 pounds. 13:47 And I believe Cindy; you've seen a picture 13:49 of her right? And she wasn't all that big and 13:51 muscular. She just had a tremendous 13:53 mental discipline for lifting. And she 13:56 actually that one time was rated a number 13:58 seven in the world for women's female 13:59 bench press. Of course just as back in 14:01 the early 80s. And she was so strong that, the 14:04 football players would leave the exercise 14:06 room where show up. Could you get a soft 14:08 more boys struggling with a 135 pounds in 14:11 the bench press. And this little cute little 14:13 blond girl will come and say, can I warm 14:15 up? And they would go. Okay, let's get 14:17 down there. Like it was nothing and so 14:19 they were get very discourage, but the 14:22 realities, I have seen a lot of women get 14:23 extremely strong and in our Wellness 14:26 Program everybody lifts weights. And 14:29 what we find, when they do lift weights it 14:31 happens and the time, their arms get smaller 14:33 while they are going through the lifting 14:35 phase. Even though they feel like, well I 14:37 can do this, my arms are get bigger. Okay, 14:40 not pick it up. Oh! There we go, there we 14:43 go. Let's go for about 40 seconds just like 14:46 that. Pick in it up, way up, way up, way 14:48 up, way up. Doing alright Megan? 14:55 No. Alright, no problem. Cindy, okay alright? 14:59 Okay. Okay, and 20 more seconds, we're gonna 15:04 transition into some ski jumps on side to 15:14 side. Give us little bit of variety. And let 15:15 change over in ten seconds. Five, four, 15:20 three, two, one. Start up, back in forth, back 15:26 in forth little bit faster, let's not go 15:28 bunny hop, Back in forth, that's better. 15:30 Okay, not too fast. Let's put the 15:34 difference there. There we go, very 15:40 good. Good, good, good, good, good, 15:51 side-to-side, side-to- side, side-to-side, 15:54 there we go. Let side- to-side. Okay, 20 16:02 more seconds to that, and we will go back 16:04 into our stepping again, fine stay 16:06 together. Do that what create a little 16:11 challenge there. Good, good, good. 16:17 Okay, and transition back into stepping. 16:22 Little bit higher now. Okay, pick it up, let's 16:31 trying to breathe little harder, arm swing, 16:33 arm swing, arm swing, there we go, 16:35 that's better. Got a keep it all together 16:37 here, keep it all together. We got 16:45 about four and half minutes of intensive 16:47 aerobic exercise and then we will go it into 16:51 our cool arm phase. You're gonna make it Megan? 16:54 No. So, you're runner you said.No. Up already run. 16:58 A mile.Two. Two miles. How about you Cindy? 17:03 I allergic to running.Are you allergic to running? 17:06 Okay. Go walk. Okay. Fast. Walk fast, alight. 17:11 Okay, then let's do that then as walk little faster. 17:14 Oh! Yeah, somebody get up. Okay, let's go into 17:24 some side steps, ready to the left. Right, left, 17:29 right, left, right, left, right, left, hands on 17:35 the hips, right, left, right, left, right, left, 17:41 right, left, right, left, right, left, let's stay 17:46 together, right, left, right, left, right, left, 17:51 right, left, right, left, bend the legs, left, 17:57 right, left, right, left, right. Bend the knees, 18:01 bend the knees, there we go. Makes a little 18:05 bit tougher. Okay. Okay, next to the lot 18:09 tougher. There we go, looking good. Side 18:14 back in forth. And left and right, left, right, 18:25 bend the knees, right, left, right, left, right, 18:30 left, right, left, right, left, right, left, right, 18:37 left, right, 15 more seconds and back to 18:41 stepping. And down to five and four, three, 18:52 two, one, step. Very good ladies, nice 18:58 trisection, alright. Doing great, okay, 19:03 swing those arms. Could you warmed out, Megan? 19:09 Yep. How about you? Umm! Umm! How about you? 19:14 I'm doing okay, thank you. I get bad times 19:25 in. So, then why don't you do in it all? Well, 19:26 because I'm trying to instruct at the same 19:27 time. Makes a little bit difficult. So, for 19:37 you ladies, don't be afraid to getting their 19:39 pump some weights because well we fine 19:41 of course this as people getting older, 19:43 they are losing strength. In fact, when 19:46 a person gets older by the time they're 75, 19:50 two thirds of all women can no longer 19:52 for ten pounds over their head. And that's 19:55 really sad because what is that mean 19:56 practically. That means they can no 19:58 longer, carry their own groceries, they 20:00 can pick up her grandchild. And what 20:02 it really means, is when they fall on the 20:04 floor, they can't get back up. And even to 20:07 their mentally sound often times they end 20:09 up a nursing homes, why? Not because our 20:11 mentally unable to continue on. They're 20:14 physically too weak to keep going. And so 20:17 when we have come, women coming to our 20:18 program. I know, one of staff, who is in her 20:21 70's could all need curl, five pound 20:24 dumbbell, I tear her that. We start there 20:26 about 2 pick and cheerios, but she is 20:29 gone stronger to the point were she can 20:30 now take 20 pound dumbbells and do 20 20:34 curls with it. And she is in her 70's, but the 20:36 beauty of it, she also was osteoporotic and 20:39 in the past year so, her bone density has gone 20:42 up four percent. Now, that's pretty 20:44 incredible for women in her 70's to act 20:46 should be adding bone density to her 20:47 bone mature, that's, that's exciting. Okay, 20:51 okay, pick it up, pick it up, pick it up, pick 20:52 it up, not for this talking stuff. Okay, 21:03 ski jumps side-to- side, go. We almost 21:06 done. I wonder you like to be, have a ponytail 21:19 that flip around my pat when you jump 21:20 back in forth. I guess, I will never know 21:22 really. I missed my chance. Actually I did 21:30 have shoulder length hair one time, but not 21:31 quite that all. Move it faster, left, right, left, 21:42 right, left, right, left, right, left, right, 40 21:45 more seconds, good. Now, at the end of 21:49 this, we're gonna get back into our steps. 21:51 And we're gonna be going into the cool 21:53 down phase. So, that's sound good, Cindy? 21:56 Yes. Alright, you ready to cool down, Megan? 21:59 Yes. Okay. 20 seconds so, come 22:05 on. Sprint through the finish line, let's go. 22:08 We having a good workout. And we're 22:18 down to our last five, four, three, two, one, 22:23 step, step, step. Don't stop, step. Slowly 22:30 now, slowly. We're cooling down, what 22:33 we doing now is allowing our legs. 22:35 Well, that's not, go that slow. We're 22:40 letting our legs, help our heart to continue 22:42 circulating blood up to it. It helps to Venus 22:46 blood flow, back up to the heart, if you 22:48 just stop up abruptly, you're creating a 22:51 stress on the heart. So, that's why it is not a 22:53 good idea, if you're playing basketball or 22:55 rocket ball or something like that, 22:57 just to stop all the sudden and say okay, 22:59 I'm done. You better off to keep walking, 23:01 keep moving to allow your body to have a 23:03 chance to cool down. Because people can 23:09 have a cardiac of episode, they if they 23:12 just workout harden and then stop up 23:13 abruptly. In order to be tragedy. It could be 23:17 avoided. Okay, nice deep breathe. Into the 23:23 nose, out to the mouth. Breathe deep, 23:26 are you alright? I'm good. Okay, when I said, 23:35 relax I didn't mean dummy relax. 23:39 Oh! That's right. Even my leg would know. 23:42 Okay, breathe, nice and deep. Get the 23:48 oxygenated blood go into your body, okay. 23:54 So, it down little more. We down to 23:55 our last 30 seconds. And then we will 23:59 stretch out. And then we will be all of done, 24:04 Megan. Okay, we down to our last 10 24:14 seconds. Nice and easy. You gals have 24:19 done great. Okay, I'm gonna have you use 24:25 me for a wall, put yours hand on my 24:28 shoulder, and going get a hold of your 24:30 ankle. Now, most people can't do this, 24:34 okay. So, in fact Cindy why don't you 24:39 just grab to hold your apparent leg? So, that 24:41 they can see what that would look like. So, 24:43 some people especially like when 24:45 they come to our Wellness Program. 24:46 You can put your hand on me, there is 24:48 not a problem, but a lot of people when 24:49 come out our Wellness Program, they can't 24:50 get all the way of their ankle and so they 24:53 need to feel good doing that. Like, 24:54 if they saw this, they go wow! How much 24:56 suppose to do that, okay. Alright switch. 24:59 I think you do this every now and then. 25:05 Yeah, I did. Okay, now could you 25:07 do that right when you're first started? 25:08 No. Okay. No. So, feel good. It does. 25:13 Okay, up tare me apart. Okay, go and 25:19 relax. Let's stretch the inside the thigh. Let 25:22 step out the side. And keep your this leg 25:26 bent. This is leg is straight, stretch it 25:29 inside. Alright, and now switch over the 25:37 other way. Left leg straight, right leg is 25:40 bent. Stretch the inside to left thigh. 25:42 Okay, good. Now, we're gonna step out 25:51 with our left leg. We're gonna up on 25:53 the heel. Back leg is bend, lean forward, 25:56 chest up, stretch the back, back of the 25:59 hamstring there. Very good, Cindy you look 26:07 like, you've done this one before every 26:10 morning, okay. Switch over and forward. Stretch you 26:23 know, just help us to finish that cool down 26:24 phase. Okay, relax. Okay, let's put the left 26:30 foot back. Press up down to the floor. The 26:35 right leg is bent, lean forward, chest is up. 26:39 Okay, and switch, press it heel to the 26:50 ground. And that should be good. 26:59 Alright, ladies, thanks a lot. 27:02 When women gets strong, they fell so 27:06 much better, they feel much more capable 27:09 and taking care themselves and doing 27:11 basic things for themselves and it just 27:13 make some feel good physically. I know, 27:15 when I trained women, they find 27:17 themselves getting so much stronger and 27:19 small at the same time. Back in my 27:21 athletic club days, I actually had a women 27:23 gain 20 pounds and two dress sizes. And 27:27 when really comes down to it. And that's 27:28 what it really matter is, is not so much, 27:30 how much you weigh, but how you look. 27:32 What dress size you in, what your 27:34 measurements that's the important thing 27:36 because muscle is gonna be much denser 27:39 than fat. And so you can take three pounds 27:43 of fat and that will equal the size or 27:46 weight as far as one pound of muscle. So, 27:48 fat is three time of size. Excuse me, I 27:51 said that wrong. One pound of fat is three 27:53 times of size over pound of muscle. And 27:55 so fat is gonna take up more space, muscle is 27:58 gonna be much more condense, but you 28:00 again, you want to do it for right reason. 28:02 You don't wanna trained for vanity 28:03 purposes. You want to make yourself look 28:05 good to glorify God. And that's the thing 28:07 this most important, and that's why we 28:09 always encourage people on Body & 28:10 Spirit to claim their promise, we do in 28:12 Philippines 4:13, which states, I can do 28:15 all of things to Christ, which strengthens me. 28:17 God bless you, we will look forward to 28:19 see you next time on Body & Spirit Aerobics. |
Revised 2014-12-17