Participants: Dick Nunez (Host), Jane Baker, Brittany Nunez
Series Code: BAS
Program Code: BAS000138
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 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 00:17 and we should address those practically. 00:19 Stay tune and find out what you can do 00:22 next on Body and Spirit. 00:49 Hello. I'm Dick Nunez, Wellness Director of 00:51 the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit. 00:55 Everybody has different needs 00:57 when it comes to exercise 00:58 and women have their own 00:59 if they need to have taking care 01:01 of when they get into exercising. 01:02 They are not looking to get real bulky, 01:04 they wanna just firm their muscles up, 01:06 feel toned, and avoid some of the pitfalls 01:09 that tend to come to us later on, 01:10 like they wanna avoid having osteoporosis 01:13 and make sure they have good posture 01:14 for the rest of their life. So we are gonna address 01:16 some of those issues as we get 01:17 into our exercise program. 01:19 I think we are ready to begin helping me 01:21 out today will be my daughter Britney Nunez 01:23 from Black Hills Health and Education Centre 01:25 and Janie Baker, a physical education 01:27 teacher from Inverness, Florida. 01:30 Okay, we are gonna loosen up 01:32 first by just doing some arm circles up and around, 01:36 and up and around, and up and around, 01:39 and up and around, and up and around, and five more 01:44 and there is two and three and four and five 01:50 now we are gonna go the other way up and around, 01:54 and up and around, and up and around, 01:57 and up and up five more times 02:00 there is one and two and three and four and five. 02:07 Now we are gonna warm the lower body up by stepping 02:09 out to the side and lunging to the side, 02:12 back the other way, and back, and back good, 02:18 back and forth nice and gentle, 02:21 stretch the inside of the thigh as you are doing it. 02:23 Now we also warm up the quadricep as we push off 02:26 each direction 02:28 and we are gonna do ten more each way, 02:31 there is one, and two, and three, and four, and five, 02:43 six, and seven, and eight, two more, 02:50 nine, last one and ten good. 02:54 We are gonna start with some lunges 02:57 and we want to do these carefully. 03:00 You do not want your knee to come past your foot 03:03 and you wanna gauge the depth that you are going 03:05 because if you are not very good at these 03:07 you might not wanna go very deep at first. 03:08 We are gonna start with the left side, 03:10 put your hands on your hips, 03:11 step out with your left leg, down and up and switch, 03:16 and if you can't go that far 03:18 then just do a modified version, 03:19 but stay with the concept of 03:21 keeping the knee over the foot, 03:23 keep your chest up 03:26 and make sure you breathe in and out. 03:31 Okay, we are gonna do 20 on each side, 03:35 that's five right, that's actually six, six okay, 03:38 this is number seven alright, have fun. 03:41 I'm gonna watch make sure you do it right, good. 03:50 There is a couple of years between Janie and Britney, 03:53 but what we are doing is good for women of all ages, 03:59 as we get older we don't wanna lose 04:00 the ability to keep moving. 04:02 We wanna stay strong and be able to do 04:04 what you wanna do. Remember the words 04:06 of Jacqueline when asked if he 04:07 is added years to his life, 04:09 he just said I don't know but I've added life 04:11 to my years and that's the thing we wanna do, 04:13 we wanna add life to our years; however, 04:15 long we are gonna live 04:16 we want to enjoy life to the fullest. 04:17 How many we are now? 04:19 Janie did you count. Oh! No, I thought you were. 04:23 I think 20, this is 20. 04:26 Let's do three more each side. Okay. 04:29 I always have to make sure, 04:30 yeah that were closer to 17, and last one good, 04:37 alright. Now cross your arms across your chest 04:40 and what I want you to do is get your feet out wide, 04:43 we are gonna do wider then we usually do 04:45 because what we are trying to do here 04:46 is we wanna focus on the inside of the thigh 04:48 because that's an area, 04:49 where ladies like to keep strong 04:51 and keep firm and so you are gonna do the same 04:53 principle in squatting that we usually do by keeping 04:56 the knees over the feet, 04:57 but you're gonna have your feet turnout little bit 04:59 and squat down and come up and squat down 05:03 and you should feel that 05:04 stretching on the inside of your thigh. 05:07 Okay and down and up and since women are usually 05:11 more interested in working their 05:13 lower body then their upper body, 05:15 which is just the opposite of the man. 05:17 We think we go ahead and start with lower body 05:19 today to put the maximum emphasis on that 05:21 and then we will do little upper body at the end. 05:26 Okay, we are gonna do 15 more, 05:31 one, and two, and three, and four, and five, 05:40 ten more one, and two, and three, and four, 05:49 and five, six, and seven, and eight, and nine, 05:58 one more time hold you are gonna hold 06:01 there for 15 seconds, you will stretch in there, 06:04 there is five and 11, 12, 13, 14, and 15 good. 06:15 Alright, let's lay down on your left sides 06:19 and we are gonna work the gluteus maximus area now. 06:23 Let's raise up and down, and up, 06:27 let's do 30 on each side, do them controlled, 06:30 so you feel the muscle contract. Gluteus maximus 06:33 is a very large strong muscle in the body 06:36 and should be well developed on both men 06:38 and women that's a good stabilization muscle 06:41 and it also helps man to keep their posture, 06:44 so they avoid lower back problems good. 06:52 Where we are at Janie? 18. Okay, 06:54 make sure you do it slow enough 06:56 that you feel the muscle contract 07:05 and where we are at 26, 27, 28, 29, 30. Okay, 07:11 bend the right knee bring it forward 07:14 and now you are gonna lift the left leg back up 07:16 and you are gonna work the abductor area come up 07:19 and down and up, it's important 07:21 to have balance of your legs. 07:22 We are gonna do 30 on this one as well, 07:25 good you wanna feel the inside of 07:29 your thigh to the work here. 07:30 You are feeling that Janie, yes. 07:32 What about you Britney, yes. Okay good. 07:34 How many we have done there? 13, 14, 15 good 07:39 and up keep the leg straight, 07:42 and up, and up, and up, 07:45 this one takes little concentration. 07:48 We are not getting quite as much range of motion as 07:50 we do with the abductors, but we are still getting 07:52 a contraction there. Where we are at now? 07:54 28, 29, and 30. Let's move on to your left side. 08:01 Right side. Right side excuse me you're right. 08:03 Okay, but we were doing our left side okay, 08:06 and up, and up, and up, little slower, 08:10 feel your gluteus maximus do the work 08:12 each time focus on the muscle, and up, 08:26 good, and up, and up, and up, and squeeze, 08:32 try and squeeze the glut on each repetition. 08:38 And remember even though we were working 08:39 the muscle area it doesn't mean it is magic 08:41 and burn fat off the area, 08:43 fat comes off on the reverse order it comes on, 08:45 so you might find yourself losing fat lots 08:47 of other areas before you lose 08:49 it off the spot you want. 08:50 Where we are at Janie? 30. Okay alright go and 08:52 bend your knee up. 08:54 Now raise back leg up and up, and up, good, 08:59 and up, and up, and up, and up, and up, 09:05 and up, and up, and up, good keep going and up, 09:11 keep the leg straight as you can, up, and up, 09:15 and up, 18, 19, 10 more, 1, 2, 3, 09:24 4, 5, 6, 7, 8, 9, 10. Now we are gonna watch 09:33 on your hands and knees, 09:34 and we are gonna work the hamstrings, 09:36 put your left leg back. Okay and I want you to flex 09:41 at the knee and you are gonna contract 09:43 the hamstrings, do 30 of those, 09:45 feel the hamstring work. 09:47 The hamstring is made of a three muscles, 09:49 the semimembranosus, semitendinosus, 09:52 and biceps femoris and as you do that 09:55 you should feel them flex just like you are flexing 09:57 an arm instead you are flexing the leg, 10:01 good. Where we are at Janie? 10:02 14. Okay and you should feel the gluteus maximus 10:05 start to burn a little bit as you do this as well 10:08 as this is having to stabilize 10:09 as you do the exercise. 10:11 Let's go just a little bit slower ladies, 10:14 little bit slower, feel that muscle contract, 10:16 squeeze it, and squeeze it, good, 10:20 try and keep your arms straight as you do it. 10:23 Where we are at now? 27. Okay that's 29 there, 10:26 one more, good. Alright, let's switch right leg out, 10:32 okay and start flexing control, good, 10:35 and flex, and flex, and flex, and flex, 10:41 and flex and 8 and 9 good and 10, 10:48 little bit slower, 12, 13, 14, 15, 16, 17, 18, 11:00 19, 20 and 1, and 2, and 3, and 4, and 5, 11:11 and 6, and 7, and 8, and 9, one more time good. 11:18 Alright, now while you are laying on 11:20 your sides go back on your left side. 11:22 I want you to stretch your quadricep 11:25 reach back and grab a hold of your ankle and pull. 11:30 You gonna hold that stretch for 15 seconds 11:33 and when you do this get to a point, 11:34 where you feel the stretch happening 11:36 and just hold it there don't try 11:38 and force your leg back to position 11:40 you don't want to be in. 11:45 Okay and let's roll over the other side 11:52 and stretch the quadricep. 11:59 While you are doing it take some good relaxing 12:02 breathes as you do that you find your muscle 12:04 releasing and make it little easier 12:06 to get the flexibility and it's very important 12:08 to keep your flexibility as we get older 12:10 tends to start going away and we don't want that. 12:14 Okay, lay down on your back, 12:17 I like you to pull your right knee up to you, 12:20 get your hands in behind your knee, 12:23 underneath there you go, 12:24 put your other leg straight, 12:26 these might be go underneath as 12:27 we don't wanna put damage to the knee 12:29 and so we find this a much safer way 12:31 of doing a stretch, 12:32 so let's hold it now for 10 more seconds 12:37 and down to 5, 4, 3, 2, 1 and switch. 12:45 Okay reach behind and pull and pull 12:51 good and 5 more seconds, 12:57 4, 3, 2, 1 okay I want you to roll over 13:03 on to your abdomen, we are gonna do some pushups 13:05 and start doing some upper body exercise. 13:08 I'm gonna go ahead and have 13:09 you do them off your knees. 13:10 Okay, I want you get your hands out wide 13:13 just to put little more emphasis on the chest 13:15 as we start the exercise and let's go ahead 13:17 and try and do 10 from that position. 13:18 Okay down and up, keep your back tight, 13:22 keep your abdominal tight, 13:24 there 3, and 4, and 5, and 6, 13:30 and 7, and 8, 9, and 10. 13:36 Bring your hands a little closer now. 13:38 Okay more traditional position. 13:40 Okay, let's go 10 more there, 13:41 1, and 2, and 3, and 4, keep the back tight, 5, 13:49 and 6, 7, 8, 2 more, 9, and 10, good. 13:57 Alright, let's come up on the feet, 13:59 let's go and stretch that area put your hands 14:01 behind your back and lean back, 14:03 hold your shoulders back 14:05 and feel stretch across your chest. 14:09 And now bring it across, 14:11 pull your shoulder blades apart. 14:21 Okay hands behind the back again, 14:24 push your chest out, and stretch, 14:27 and feel the stretch across there 14:31 okay and bring it across 14:34 pull the shoulder blades apart. 14:41 Okay Britney could you get our towels for us please. 14:47 We are gonna work the upper back area 14:49 and this is an area that women often neglect 14:52 and it's an important area because when we work 14:54 the upper back in fact Janie 14:55 if I can have you turn around for a moment 14:57 this whole area just move all way round. 15:00 This whole area around the scapula is a very 15:02 important area to work because we wanna try 15:04 and keep this upper thoracic area 15:07 having a good curvature because often 15:09 times as women get older, 15:10 let me have you turn profile now 15:11 their head starts to jet forward 15:13 and they start to get a 45 degree 15:16 bend to their neck instead of having a better 15:18 straight up and down effect, 15:19 so we wanna try and avoid that 15:21 and so one of the ways of doing that 15:23 in correcting posture naturally 15:25 is by working that upper back area, 15:27 working around the scapula, 15:28 where there are 16 different muscles 15:30 attaching on each side and very important muscles 15:33 levator scapulae coming from 15:35 the first four cervical vertebraes 15:36 to the upper aspect, 15:39 the superior angle of the scapula 15:41 and then we have the trapezius, 15:42 which goes from the occipital protuberance here 15:45 and fans out and comes down 15:46 to the T12 down in the back 15:48 and so very important muscle group to work 15:50 and along with the muscles of rotator cuff, 15:53 which are, we can get it into later. Okay. 15:55 Yeah. You get the idea, alright step out with 15:59 the left foot grab the towel with your right 16:02 and get a hold and pull and reach out and pull, 16:07 and pull, and I would like to do 20 of those, 16:10 keep it control, okay, but those muscles 16:15 of the rotator cuff are actually made 16:17 of the supraspinatus, infraspinatus, 16:19 subscapularis, and teres minor, 16:20 and so if you hear about rotator cuff area 16:23 then these muscles also attach around 16:25 the scapular area, the subscapularis is underneath 16:27 the scapula and that helps to give the body 16:30 the ability to make the rotation motion 16:33 and so this exercise is designed to work 16:35 that area along with, is it 20. 20. Okay 16:38 let's switch the other side 16:39 along with latissimus dorsi. 16:42 Okay and let's pull and latissimus dorsi 16:46 is a big muscle that's right down in here. 16:49 Okay and let's reach out, 16:56 the way out, good, 16:59 feel the work, a little bit slower, 17:01 little bit slower, we are gonna little faster. 17:04 Okay, where we at Janie, 16, 17, 18, and two more. 17:12 Okay now we are gonna take our towel, 17:15 we are gonna pull it apart, bring it to our chest, 17:18 we are gonna press it up and bring it down, 17:21 we are gonna press up and down, 17:24 and up and down, and up and down, 17:29 and up and down, and up and down, 17:33 and up and down, and up and down, 17:37 and up and down, and up good, 17:42 keep going, and up, and up, and up, 17:50 and up, and up, and up, good one more time and up. 18:00 Now let's bring it down 18:02 and let's go back up and come down, 18:05 and go up and down, and up and down, 18:12 and up and down, and up and down, 18:18 and up and down, and up and down, 18:23 and up and down, and up and down, 18:29 and up and down, and up. Let's go 10 more, 18:34 and one, and two, and three, and four, 18:43 and five, five more times, one, and two, 18:50 and three, and two more, and four, one more time 18:55 and up, good, feel your shoulders on that one. 18:58 Oh! Yes. Alright let's do those stretching, 19:00 I like you to stretch your upper back first, 19:02 so let's reach up and grab a hold the elbow 19:05 and hold the elbow and just feel the stretch 19:08 through the back side there, good, 19:10 should feel this area as we are going through it. 19:16 Okay, let's switch the other side 19:22 and nice exchange we are while we are doing it, 19:24 nice deep breath and blow out, 19:26 relax as you stretch, 19:29 think about pleasant things 19:31 like you are done with your last exercise. 19:35 Okay now let's bring the arm across 19:38 and stretch the shoulder area. 19:41 Okay and hold that, just take it to a natural point, 19:44 where it wants to stop. 19:50 Okay, let's switch the other side 19:58 and let's hold for 10 more seconds, 19:59 1, and 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 20:10 There is your towel back, okay. 20:14 We're gonna do some biceps, 20:16 let's drape it over to thumb side, 20:17 grab a hold of it and we're gonna curl up 20:19 and I want 30 on each side 20:22 and by using the towel 20:23 we can control how hard we work 20:26 we want to focus on the muscle we are working, 20:28 do it control enough. 20:30 You should feel what you're doing, 20:32 give yourself the resistance up 20:33 and pull back down, resistance up, pull down, 20:37 okay slow it down just a little bit, 20:39 do it little bit fast, there we go that's better, 20:43 keep it controlled. How many we are Janie? 20:46 17. Okay, 18, 19, 10 more to go Britney. 20:53 1, and 2, and 3, and 4, 5, 6, 7, 8, 9 21:06 one more time and 10 good. Switch over, 21:10 get a hold, curl up, and up, and up, up 21:18 there is 5 and 6, 7, 8, 9, 10 21:28 okay keep counting for me Janie. 21:30 Now for you ladies the bicep area 21:31 isn't important to work because the muscles 21:34 surrounding each joint or gives it the strength 21:36 and stability in this case as we strengthen 21:38 the bicep we are making our elbows more stable 21:42 and that's very beneficial for lot's of little things 21:44 we like to do in line. Where we are? 21:46 23. Okay, and 25, 26, 27, 28, 29, and one more 30. 21:57 Alright, now we're gonna to do the triceps 21:58 that's an area that ladies like to work on 22:01 because they don't wanna get that 22:03 jiggling effect back there, 22:05 where we call the grandma way bye, bye fat 22:08 and so what we're gonna to do is 22:09 we're gonna push down and bring it back 22:11 and again we are gonna do 30 of these, 22:13 there is 3, and 4, and 5, and 6, 7, 22:22 keep counting Janie. Remember 22:24 no matter what we do, 22:26 we got to get rid of the body fat 22:28 because if the fat is still there, 22:30 still gonna not look the way you wanted to, 22:32 you can have really firm muscles 22:34 underneath the fat, but since fat is not cross us 22:38 a joint fat is not contract nor can you take fat 22:42 and convert it into muscle nor will more muscle 22:45 become fat that is a great misconception. 22:48 I don't know who started it, 22:49 but it's not accurate. 22:50 Okay, where we are? 27. 28, 29, and 30 okay. 22:58 Switch the other side, push down, and push, 23:03 and push, and push, and push, 6, and 7, 23:11 and 8, 9 and 10, good. 23:16 We are feeling now Britney. Yes. 23:18 Okay Janie feeling okay. 14, 23:22 Janie is trying to count too, 23:23 so I don't wanna ask you too make questions. 23:25 What number we are on by the way. 23:26 17. Okay control both ways, 23:29 both ways up and down, 1, and 2, and 3, 23:36 and 4, and 5, and 6, and 7, 8, two more 23:43 and 9, and 10 okay. We're gonna stretch 23:47 that should feel good now that should feel good now 23:53 at this point of the game doing all that arm work, 23:57 some nice breaths, relax, think about something 24:01 pleasant like we're almost done, 24:07 think in this way the leg workouts already behind us. 24:10 Oh! Excuse the part. 24:13 Okay, and now switch the other side, 24:20 okay and pull 24:29 and hold, 10 more seconds, 24:31 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 very good. 24:42 Alright, now we're gonna do some abdominal work 24:44 and we're gonna do it from a standing position 24:47 and we're gonna put our hands on our abdomen, 24:49 so we can feel what we are doing, 24:51 we're gonna contract our abs 24:53 and we're gonna bend over 24:55 and we're gonna come up and we're gonna lay back, 24:58 contract your abs, you should feel your abdominal 25:00 muscles contract and up and lay back, 25:05 contract and over and up and back, 25:11 contract and over and up and back, 25:16 contract and over and up and back, 25:21 contract over up and back, 25:26 contract over up and back, 25:31 contract over up and back, contract over up, 25:39 we're gonna to do 10 more, contract over up, 25:44 there is 1, contract over up and two, 25:49 contract over up three, up down through the over up 25:56 and four, contract over up five, five more 26:02 contract over up six, contract over up seven, 26:10 contract over up eight, contract over up nine, 26:18 and one more contact over up and ten, good. 26:23 Okay let's stretch 26:32 and stretch the other side. 26:39 Now just turn your trunk 26:45 and turn, good. 26:50 Okay ladies, we're all done. Thank you. 26:55 There are many exercise programs you can do 26:57 and this is just one sample of an exercise program 26:59 that will help you if you stay with it 27:02 and that's really the big key 27:04 for anybody not just woman, 27:05 but for anybody get on a workout program 27:08 and stay with it 27:09 that's when the results start to happen. 27:11 Sometimes we get inpatient because 27:13 the body fat isn't coming off there is 27:15 we want to come off of first. 27:17 We find the coming off areas, 27:18 we don't wanted to come off up. 27:20 Well, that's gonna happen from time 27:22 it depends on where you carry your fat deeper, 27:24 which is something that's genetically born into you 27:27 and it is again gonna be the first place 27:29 you are gonna put the fat on 27:30 last place you are gonna lose it. 27:31 Stay with it, scope yourself 27:33 there is some proper exercise, 27:35 but don't do it for vanity purposes. 27:36 Yes, we all want to look at our best, 27:38 but we wanna look our best for the glory of God 27:40 and we have to remember to keep his promises, 27:42 as we go through our workout program 27:44 and over here at Body and Spirit 27:46 we always claim Philippians 4:13, 27:48 which states I can do all things through Christ, 27:51 which strengthen me. God bless you. 27:53 We look forward to seeing you 27:54 next time on Body and Spirit. |
Revised 2014-12-17