Participants: Dick Nunez (Host), Brittany Nunez, Corrie Sample
Series Code: BASA
Program Code: BASA000061
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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 00:10 before beginning any exercise program. 00:14 Women have specific needs when it comes to exercise, 00:16 but some of those needs might surprise you. 00:18 Stay tune to find out more about it 00:20 next on Body and Spirit Aerobics. 00:48 Hello, I'm Dick Nunez, 00:50 Wellness Director of the Black Hills 00:51 Health and Education Centre. 00:53 Welcome to Body and Spirit Aerobics. 00:54 During my career 00:56 I worked with women in all shapes and sizes 00:58 and there are some things that are very consistent 01:00 as far as what their needs are. 01:03 Most of all women are looking to firm up, 01:05 tone up, and so forth. 01:06 But lot of times people don't even know 01:08 what the term toning really means. 01:09 So we're gonna talk more about 01:11 that and the needs of women's exercise 01:12 as we get into our program. 01:14 Helping me out today will be Brittany and Corrie. 01:17 Brittany is my daughter and Corrie is her classmate. 01:20 They're at Union College where they're in the IRR program 01:23 which again stands for International Rescue and Relief. 01:27 They got it down, good. 01:28 And so Corrie is a senior, Brittany is a junior 01:31 and so they both qualify for our topic here, 01:34 because they're both female. 01:36 So we're gonna get into our workout 01:38 and we're gonna start by loosening up 01:40 and we're gonna bring the arms up and around. 01:42 Keep them relatively straight 01:44 and we're just loosening up our body now. 01:46 We're gonna do just a little bit of upper body work 01:48 before we get into the main part of our exercise. 01:53 The aerobic aspect of it and now we're gonna come up 01:57 and around the other way. Nice and relax. 02:00 You just let those arms swing around. 02:04 Enjoy this part 02:05 because it'll get little tougher after this. 02:12 Okay and let's go ahead and relax. 02:14 Now, we're gonna do some pushups. 02:17 We're gonna do them in a modified position. 02:19 So both of you get in pushup position. 02:21 Don't start until I tell you. 02:24 Pushups are great exercise. 02:25 One of the things that women start to get nervous about 02:28 when it comes to exercise as they think 02:31 if they do anything like pushups 02:33 that they're gonna turn into man, 02:34 they're gonna get large and bulky and so on 02:37 and really it's quite difficult, because I know both, 02:40 Brittany and Corrie, 02:41 lift weights on a regular basis, right, right. 02:44 Brittany may be not as regular, she wants it. 02:47 But Corrie, is it, 02:48 is it something you'll have to worry about all the time 02:50 about getting really big and bulky 02:52 while you're doing this. Uh, no, not yet. 02:55 Not yet, okay and you workup pretty hard. 02:57 How much can you bench press by the way? 02:59 Regularly 115, max is I don't know 140-- 03:05 140-150 somewhat in that category. 03:08 Brittany you're probably 03:09 somewhere around 125-130 somewhere there. 03:11 So both these girls can bench press quite a little bit 03:13 and they are not huge or bulky, okay. 03:15 So let's go and do some pushups. 03:17 Okay going-- go down and up 03:20 and the main thing about this is you want to keep 03:22 your back straight even though you are on your knees. 03:25 You don't want your hips going away in the air, 03:27 in fact, do something properly 03:29 Corrie put your rear end way up in the air. 03:31 That's not what you want to do there. 03:33 That's what lot of people do 03:34 but that's not what we want to do. 03:35 Okay, go ahead and flatten yourself back down. 03:38 Okay, Brittany, 03:39 now what I want you to do doing it wrong, 03:41 I want you to collapse your hips too far down. 03:43 Okay, a lot of people do it like that, 03:46 and that's also wrong. 03:47 So go and get your body back straight again, okay. 03:51 And pushup. Nice and easy, is it? 03:56 Sure. Yeah, you're doing okay. 03:58 We got lots more in your doe, 04:01 Come on, keep going, keep going, keep going, 04:04 I'll talk you push down, up. 04:07 Keep going up with that pace. 04:09 Now you have to do this against the wall, 04:10 that's all right. 04:12 If you need to stop and rest at home, that's okay. 04:14 I'm starting to see their arms 04:16 starting to shake just a little bit. 04:17 But, I think we got a few more let's go and do five more. 04:21 There is one and two and three, four and five. 04:30 Now go far way down, and hold that. 04:33 One, two, three, four, 04:37 five, six, seven, eight, nine... pushup. 04:42 Good, come on up. 04:44 Okay, this is an excellent exercise 04:46 for the chest and the arms and the shoulders 04:49 and just a good over exercise 04:52 of people trying to ignore and often times 04:55 I tell people to do pushups and they go, 04:56 "I haven't done pushups in years",. 04:58 But it's one that we really need to keep working on, 05:00 because it's a great exercise. 05:02 Okay, let's stretch those muscles out. 05:04 Let's put the hands behind the head, 05:06 push your elbows back as far as you can, 05:08 so you're squeezing your shoulder blades together 05:11 and now you're gonna give yourself a hug. 05:14 Hold your shoulder blades apart. 05:16 There are 16 different muscles attached 05:18 each side of your shoulder blade. 05:20 So that's a lot of muscles back there. 05:23 So it's important to keep them toned, 05:25 keep them thick, and keep them flexible. 05:29 And push way back, stress the chest, 05:32 bring the shoulder blades together 05:35 and now pull apart, pull it way out. 05:40 Okay, you two can wrap around little better, 05:43 I can't, I can't quite reset yet. 05:48 Okay, let's go and relax. 05:50 Okay, we're gonna do some upper back work now. 05:53 This is also very important area 05:54 because women often times start to loose their posture. 05:58 In fact women in general tend to have bad posture 06:01 that the forward head to toe and they start collapsing down 06:04 and so it's very important to work on the posture. 06:08 So we're gonna do little bit about that, 06:09 that what we're working out. 06:11 So I want you put your left leg out, 06:13 put your right arm out, grab at the wrist, 06:15 hold back, and reach out like you're sawing wood 06:20 and use the other hand for resistance. 06:23 Okay, keep going. 06:25 I want you do 20 of them, make yourself work. 06:29 Okay, you're working? 06:33 Okay, way out, way out. 06:36 Let's bend over just a little bit more, 06:39 so you really getting into it. 06:42 How many we're on Brittany? Ten. 06:45 Ten, 'cause you're slow. 06:47 Come on, keep the chain saw out. 06:53 Where we're at now? Fifteen. 06:58 Okay, this is 18, 19, 20. 07:02 I'd better do it myself this time. 07:04 Right leg out, left arm out, okay, 07:07 pull it back and reach and pull its two, pull... 07:13 three, pull... four, pull... 07:17 five, give yourself resistance, six and seven, 07:22 eight, nine, ten, concentrate on your back 07:29 as you're doing it, 13, 14, 15, five more times pull 07:37 and pull and pull two more, pull and pull. 07:43 Good all right and to stretch these muscles 07:46 we're gonna put one arm up 07:47 over head bend at the elbow grab 07:49 with the other hand and pull, so you feel stretching 07:52 along the side right in through there. 07:57 We're gonna hold each stretch for about 10 seconds 07:58 make sure you keep breathing while you do it. 08:01 Relax and enjoy it 08:03 and now switch to the other side, 08:09 and pull until you feel it stretch, 08:12 but not to the point where you put yourself 08:14 into a lot of pain. 08:18 All right, good. Now we're gonna do 08:20 is we're gonna put our arms after the side. 08:23 I'll step forward little bit so I don't hit you. 08:26 We're gonna do circles. 08:28 This is very important for you ladies. 08:31 You work on the upper body area, 08:34 drop that shoulder area that'll help your posture. 08:37 When you think about 08:39 good posture just trying to stand up 08:41 straighter doesn't cut it, 08:44 is after while you relax and collapse down again, 08:48 but if you develop the muscles 08:50 they'll automatically start to hold you upright. 08:52 Also when we stimulate the muscles around 08:55 the central nervous system in the spine 08:59 that also does a lot to help encourage 09:02 our body to hold on to calcium. 09:06 All right, let's go back the other way, 09:09 small circles as we put those shoulders 09:13 through some work. 09:15 Now at home you might need to drop your arms 09:18 because they start to feel very heavy 09:20 and you feel the burning in the shoulders 09:22 and lactic acid build up. 09:26 Okay, keep those arms really straight palms down. 09:29 Yes, it's easier to turn your palms up 09:31 but we're not gonna do that. 09:32 Girls go back to the front again. 09:37 Starting to feel that yet, Corrie. 09:39 Brittany starting feeling yet, yes. 09:41 Okay, let's go back the other way. 09:47 Okay, hold it. What about me, nobody asked 09:50 if I was starting to feel it. 09:52 You're doing all the talking. Can you feel it? 09:54 I do now. 09:56 Okay, we're gonna hold up for 30 more seconds. 10:00 My arms are heavy than yours. 10:04 Keep it up there. 10:05 You've more muscles to hold them up. 10:07 That's true. Okay, let's go 10:10 to 15 more seconds, keep holding. 10:16 What're you doing over there? 10:21 Okay, five, four, three, two, one. 10:26 Okay now bring your hands in front of you here, 10:28 we're gonna roll them up and back down, 10:31 up and down, up and down. 10:35 This is working on the trapezius area, 10:40 which is also focusing on the upper back 10:44 and the more we strengthen that upper back area, 10:47 the better that posture is gonna be. 10:52 Okay, now let's go on to the shrugs, shrug up, 10:57 shrug up, and up, and up, and up, 11:04 and up, and up, and up, 11:10 and up, up and up, 11:14 two more times and good. 11:17 Okay, now we're gonna work on the area 11:18 that women worry about quite frequently, 11:21 that where I call the grandma way bye-bye back 11:23 after they stop waving its still going. 11:26 So we're gonna work on that area now 11:28 which is actually just fat hanging 11:30 from the triceps and no ladies! 11:32 you cannot firm that up because fat is fat, 11:35 it does not cross a joint. 11:37 So fat is just kind of a flop around there 11:39 and so what you got to do is you got to loose the fat 11:42 and then build the muscles. 11:43 So you can't tone your arm up 11:44 but you're not gonna take the fat 11:46 and the grandma way bye-bye fat and make it a hard muscle 11:50 because it doesn't work that way just like a man 11:52 who has lots of fat on his belly 11:54 isn't going to turn that into a muscle. 11:56 Well I may think, I am gonna take all this muscle 11:58 and put it up here. 12:00 Well, that makes for a kind of a weird picture. 12:01 So that's not what you do when you loose fat, 12:04 you burn the fat, build the muscles. 12:06 So all we're going to do is want to turn to the side 12:09 and we're gonna bring our elbow up 12:11 and we're gonna kick it back, flexing the tricep as we go. 12:15 This is called the kick back 12:17 and if you put it dumbbell on your hand, 12:19 it gives you the more benefit, 12:21 because it gives you more resistance. 12:23 Right now what we're doing is just focusing on 12:25 flexing the muscles extend it all the way out, 12:27 all the way out, all the way out, 12:30 and then you can even turn your wrist 12:31 a little bit at the end 12:33 to give in a little more contraction. 12:36 Turn the hand and turn and turn and turn, 12:42 three more times, one and two and three. 12:47 Good, okay, let's turn the other way. 12:49 Okay, arm up again, kick out and kick out 12:54 and push and push, the elbow up, 12:59 elbow up, your elbow just acts 13:04 like a hinge there as you extend the arm out. 13:07 Flex the tricep each time you go up, 13:09 focus on what's you doing. 13:12 And flex, and flex, and flex, 13:20 and five more, 13:24 three and four and five. 13:28 Okay, we're gonna start our aerobic workout 13:30 by doing some side lunging. 13:32 We're gonna step out to the side, 13:34 back to the centre and then out. 13:36 Okay, keep going like that. 13:38 I might get out of your way. 13:41 Try and keep your chest up. Looking straight ahead. 13:47 Okay, let's put the hands on the hips, 13:49 makes it look nicer, that's better. 13:54 This is gonna be working in the inside of the thighs. 13:57 One of things that women really like to focus on 13:59 when they do their workout is lower body, 14:02 so we're gonna put emphasis on the inner and outer thigh 14:07 and also the gluteus maximus 14:09 which is the thing you sit on, 14:11 because that's also an area women like to work on, 14:14 but again also we can do is tone the muscles. 14:16 The fat is got to be lost with proper eating habits 14:19 and by regular exercise 14:22 and the resistance exercise works very good 14:25 and helping you burn body fat because the stronger you are, 14:29 the better you are burning fat. 14:32 Think of it this way. If you drive around 14:34 in a Chevrolet Suburban verses a Honda Accord. 14:38 the Suburban's gonna give you more gas mileage 14:41 but yet you're not gonna try 14:42 and toe your boat with your Honda Accord 14:43 or you should you won't get very far with it... 14:46 Okay, we're doing all right, yeah. 14:50 Let's try go down just a little deeper. 14:53 Are you feeling anything inside of your thighs, yes. 14:57 Okay, starting to warm you up a little bit. 15:03 Yes. Definitely. 15:04 Definitely or we warmed up during the arm work, okay. 15:12 Now if you need to stop at home, that's fine. 15:14 If you can't lunge down as far as these ladies are, 15:17 that's fine too. Take it at your own pace. 15:20 We're not gonna do a lot of bouncing around today. 15:22 We're gonna just be keeping it 15:24 pretty much close to ground here 15:26 which is quite fine with Corrie. 15:30 Okay, let's go five more each way. 15:33 This is number one and way out 15:37 and here is number two and two, 15:42 three and three, 15:46 four, four, one more time five and five. 15:53 Okay, let's do step in place. One of the things 15:56 I find happening all the time at our wellness program 15:59 is when women come in and they start working 16:02 with the weights they find themselves 16:04 losing inches out of their arms all the time. 16:07 It's not unusual to see a women losing an inch 16:10 to inch and half of their arms 16:11 just during a three-week time period 16:13 and they are surprised 16:14 because they were lifting weights 16:15 while they do it and so again 16:17 we're not stimulating the fat to grow, 16:19 we're first stimulating the muscles 16:21 but in women it's much harder for them to develop 16:23 large muscles than men, because of the hormone levels. 16:27 Men have more testosterone 16:28 which makes us a little bit nuts so every once in a while 16:31 and makes us very aggressive 16:33 and but also helps to build muscle. 16:34 And that's what the athletics get into 16:37 when they're trying to what I would say 16:39 cheat themselves as they get into the steroids 16:42 which gives them more testosterone 16:44 and they build up in more. 16:45 And of course women are taking it too. 16:47 Women are getting into body building 16:48 and competitive sports, 16:49 living guilty of abusing steroids as well 16:51 because they get more male hormones 16:53 and they start take up more masculine characteristics. 16:56 Just as with men, if you start loading them up 16:58 with female hormones 17:00 well they'll get little estrogen too, 17:01 but lot of times 17:03 I use that for men like with heart disease 17:05 and so forth because estrogen does help 17:07 protect women from heart disease really are. 17:10 Okay, now we're got to do is, 17:11 we're going to some lunging so hands on hips again, 17:14 we're gonna lunged out to the front. 17:15 Go left leg first, lunge out 17:17 left leg and back, now right leg. 17:21 Lunges are great exercise for the legs 17:25 and the gluteus maximus. 17:28 The thing you want to make sure 17:29 you do when you lunge out 17:31 is keep your knee over your foot. 17:33 You don't want your knee going pass your foot, 17:35 because if you do that will 17:37 create a lot of strain on your knee. 17:41 Now if you can't go this deep, that's all right. 17:44 Brittany do some short ones 17:47 and that's all you could do it first that's fine. 17:50 So many people who got involved 17:52 with Body and Spirit exercise programs 17:54 found themselves using a modified version 17:56 and then getting, so they can do the full ones. 17:59 Okay, let's go and lengthen it out 18:04 and so we get people when they first start 18:06 they can't even do a lunge, but as they keep doing them, 18:09 they find themselves getting to the place where they can. 18:11 Where we find people 18:13 when they come to our wellness program, 18:14 we start stretching they find they can't even hold 18:17 of their ankle to do a basic quadriceps stretch, 18:19 but in the short period of time they're able to do so. 18:22 So the body improves very efficiently 18:25 as we get into regular exercise. 18:27 So these lunges are great for the glutes 18:30 and for the thighs, the hamstrings. 18:32 So it's gonna help be a great leg shaper. 18:35 So you've good shaped legs, that's really important, right. 18:38 Okay, keep it up. Are we starting to feel easier? 18:44 Yes. Yeah. Okay, now we're going 18:46 do a modified version of the lunge now. 18:49 Go and stop for a second. 18:51 Go on with your left leg again and stay on the same leg, 18:54 go down and back up, back down and up, 18:59 and down and up, and down and up, 19:03 and down now switch legs. 19:05 Okay and down and up, down and up, 19:10 down, up, down, up okay, back switch again, 19:17 okay down and up, down and up, can you feel that little more. 19:24 Wonderful, that's what we want, okay back switch again. 19:28 Okay, you're staying on the same leg 19:30 which keeps little more intensive right on that area. 19:34 Give yourself a variety, okay switch. 19:39 Are you lazy and tired yet? 19:41 Yeah. Okay, Brittany. Yes. 19:44 Okay, I have mercy on you just a minute, 19:47 okay switch again. 19:53 Now this is also acting is being part of our aerobic workout 19:56 as we keep rhythmically working the legs. 19:58 Okay, now switch 20:01 and even though we're going one leg at a time, 20:03 the other leg is still having to do some work as well 20:06 as it continues balancing and stabilizing. 20:10 Okay and switch one more time 20:13 and it looks like they are having fun. 20:15 Smiling and laughing and carrying on. 20:21 Okay, now let's just go ahead do a side step. 20:24 Corrie, your left first, okay now right, 20:27 and left and right and left, 20:30 okay I'm getting out of your way. 20:32 It's a little tight space for all three of us, 20:34 especially with me right there in the middle. 20:36 One thing I do very well is take up a lot of space. 20:41 Okay, speed it up just a little bit, 20:43 there you go. Keep it right at that pace. 20:46 Like the side lunges, this is gonna be working 20:48 the outer thigh and inner thigh as a step. 20:52 Okay, let's make your steps larger, 20:55 way out, way out, way out, very good, very good, 20:59 way out, step, step, step. 21:05 Great, big step, way out, way out. 21:11 Now can you feel on your outer thigh 21:12 when you push off. 21:15 Brittany. Yes. 21:17 Big step, big step, big step. There you go. 21:24 I've changed my tone a little bit. 21:27 Step, step, not too fast. 21:34 We're looking good, looking good. 21:38 Oh yes, we are. 21:39 Yes we are, that's right. All the time. 21:43 Okay, we're gonna go about 21:44 20 more seconds with this exercise 21:47 and then we're gonna go into a few squats 21:49 and then will be stepping it out 21:51 and then we'll be winding up our aerobic workup. 21:55 We get warm yet. 21:57 Okay, hands on the hips, 21:59 so let's makes sure we look good. 22:00 That's better. 22:02 Oh, much better, much better, 22:03 put the camera ready take a picture. 22:09 Okay, good, step in place for a moment. 22:18 So I could get a little glow going. 22:20 I got to remember women don't sweat. 22:22 They glow, so we got lots of glowing 22:24 going out right now. 22:29 Okay, next more motion we're going to squat here 22:31 in just a few more seconds 22:34 and squats are one of the best over all exercise 22:36 you can do for the thighs and the buttocks. 22:41 Okay, let's go and get into a squat position 22:44 and down and up. 22:47 When you do your squats, 22:48 it's important to keep your chest up. 22:51 Push your hips back as you go back just like the lunges 22:54 you're focusing on keeping your knees over your feet. 22:57 If your knees are jetting up past your feet, 22:59 then you're doing it wrong. Okay, Brittany, 23:01 we're gonna little deep there, that's better. 23:04 We're just kind of trying go down to our legs 23:06 are about parallel to the ground or you can go deeper, 23:09 but I don't try, 23:10 feel a need for that right now 23:12 especially as we're just trying 23:13 to do our rhythmic activity and for lot of you at home, 23:16 you may not go even this deep 23:18 you might find yourself having to cut them 23:21 a little bit shorter and that's okay. 23:24 You work up to where you're at and then the stronger you get, 23:27 the more mobility you get 23:28 and that's the great thing about exercise is progressive 23:31 and you'll find even 23:32 if you're 80 years old or 90 years old, 23:35 I've seen many women of that age category 23:38 getting much, much healthier. 23:40 In fact at the Boston Hebrew Rehabilitative Centre, 23:42 they took average people on the average of 87 and 96 23:46 and have them exercise on a regular basis 23:48 and after two months 23:50 the average increase in strength was three fold 23:52 which means some of them were getting rid of their canes 23:56 and their walkers, 23:57 some were getting rid of their wheel chairs 23:59 and some of them were now able to leave 24:00 the nursing home not because they can now escape, 24:03 it's because they are fit enough 24:04 that they could go live on their own again. 24:08 All right, so muscle never stops developing, 24:11 no matter how old you are certainly the amount of strength 24:13 you're gonna gain is going to be determined 24:16 by where you are. A lot of times, 24:17 I get women in their 70s coming to me 24:19 and say I don't want to lift weights 24:21 because I don't want to get too bucked up, 24:23 and I've to say excuse me 24:25 but your best age are behind you. 24:28 So just try and do the best you can while you can. 24:32 All right and of course the science is saying constantly 24:35 that the number one sign of ageing 24:37 is the people are getting weak. 24:38 Okay, let's just go and step it out 24:40 and we'll wind down our aerobic training. 24:42 Again with aerobics, 24:44 its important not to just stop abruptly, 24:46 you want to cool it down and makes your body, 24:50 your heart, your brain everything much happier, 24:52 you're not putting a big stress on it. 24:57 Okay, so our legs are quite feeling 24:59 a little bit tired, are they Corrie? 25:00 Just a little, okay. 25:02 Brittany, your legs feeling all right. 25:03 A little bit tired. 25:05 Okay, you've done really well. 25:08 We're gonna step this out for 45 more seconds 25:11 and then we're just do a little bit ab work 25:14 and we'll call the workout. 25:16 You both have done really well. Looks good, okay. 25:21 Nice and slow just kind of a relax now. 25:23 Huh, this is the best part of the workout, 25:26 the cooling down phase. 25:28 Your endorphins are pumping, mood has been altered. 25:32 You're now feeling great. 25:33 Often times you find it you're feeling in a really 25:36 poor mood getting a good workout 25:38 can help change all that, right. Oh, yes. 25:40 Okay, cheers me up. 25:44 All right, we're down to our last 10 seconds 25:50 and five, four, three, two, one hands going to back. 25:57 Okay, I want you to contract your abdomen here, 26:00 bend over, come up, then lean back, 26:04 contract, over, up and back, okay keep that going. 26:09 The best way of doing this is to blow out, 26:12 as you come forward 26:13 that put your abdominal contractive position, 26:16 blow out, over, up, and back. 26:19 As you inhale while you come forward 26:21 then you're expanding the abdomen encouraging 26:23 it to become larger, we don't want that, do we? 26:27 Okay, so when you see men at fitness clubs, 26:30 they're putting on all sorts of weights 26:31 and they go, groaning and groaning 26:34 to try bring their abdomen down more, 26:36 what they really do is making it larger. 26:40 Okay, you more blow out, over, up, 26:44 and back, blow out, over, up, 26:48 and back, blow out, over, up, and back, 26:54 blow out, over, up, and back. 26:57 Good, okay let's just there's few couple of turns 27:01 and turn, and turn, and turn, 27:08 one more time turn and turn, 27:13 all right, good, thanks ladies. 27:18 Whether you're 12 or 92, 27:21 we need exercise because that keeps us 27:23 going in the right direction for you young ladies 27:26 that will help you to avoid the pitfalls 27:28 that takes place later in life especially with the bone density 27:32 and back to the more you exercise 27:34 you younger women it'll help you later on down the line. 27:38 And also it'll help you to stay fit and strong, 27:40 but remember do it for the right reason. 27:42 We always claim the promise of Philippians 4:13, 27:45 I can do all things through Christ 27:46 which strengthens me. 27:48 To all through the glory of God and great things to happen. 27:50 Thanks for joining us. 27:51 We'll see you next time on Body and Spirit Aerobics. |
Revised 2014-12-17