Body and Spirit

Body Toning

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Jane Baker, Jonathon Hopkins

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Series Code: BAS

Program Code: BAS000140


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:06 to improve your health.
00:09 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 I wish I had a dollar every time
00:16 somebody has said to me,
00:17 I don't wanna bulk up, I just wanna tone.
00:19 Throughout years they don't even know what toning is,
00:21 but we're gonna find out
00:22 what it is next on Body & Spirit.
00:50 Hello, I'm Dick Nunez Wellness Director of
00:52 the Black Hills Health and Education Center.
00:53 Welcome to Body & Spirit.
00:57 Exercise has taken on lots of forms over the years
01:00 and one of the things that people talk about
01:02 lot is toning exercises,
01:04 but we really don't know what toning is?
01:06 Well, it's really quite simple; muscle tone is
01:09 when your muscles are always in a
01:10 semi state of contraction.
01:12 That doesn't mean your muscles are in spasm,
01:14 it just means that you workout enough
01:16 that your muscles are always tight or
01:18 have some type of tension to them.
01:19 And when you have that type of tension,
01:21 you're gonna have a higher metabolism
01:23 because your muscles are always working,
01:25 but knowing where to have a tone muscle
01:26 is to work it. Now, when you think about bulk,
01:29 what is bulk? Well, bulk is muscle plus fat I guess.
01:32 Hard to say, but bulk is really an erroneous term
01:35 and toning gets tossed around
01:37 very, very easily without people really knowing
01:40 what they are talking about.
01:41 So, we're gonna talk more about it as we get
01:43 into our workout.
01:44 Believe we are ready to get started;
01:45 helping me out today will be Janie Baker,
01:48 who is a physical education teacher
01:49 from Inverness, Florida and Jonathan Hopkins,
01:52 who is a fitness trainer from the
01:53 Black Hills Health and Education Center.
01:56 Okay, folks let's go ahead and warm up
01:58 and let's get a good workout going.
02:00 And let's see, if we can tone some muscles.
02:03 Okay, and up and around, and up and around,
02:08 and up and around. And let's go about five more.
02:16 And then we're gonna go the other direction,
02:20 last one. Let's go up around to front.
02:29 Okay, and let's get five more of them and 2,
02:33 and 3, and 4, and 5, good.
02:38 Squeeze your hands together.
02:41 We're gonna push out in front of us.
02:43 We're gonna draw back, push out, and back
02:48 and push out, and back, push out,
02:52 and back and out, and back and out, and back,
02:59 there is 7, and 8, and 9,
03:05 keep it tight the whole time,
03:07 10 and 11, and 12, and 13, 14. Five more,
03:20 there is one, keep squeezing
03:22 and 2, and 3, and 4, 5.
03:30 Now, let's push up, way up and down,
03:33 and up and down. We're gonna do 20 of these.
03:37 There is 3, and 4, way up and 5,
03:44 and way up and 6, and up and 7, up and 8,
03:52 keep squeezing the hands together 9,
03:55 squeeze hard and 10. Ten more,
03:59 there is 1 and up, and 2 and up, and 3 and up,
04:07 and 4 and up, and 5 up, and 6 and up, and 7 up,
04:17 and 8, two more, up, 9, up and 10, good.
04:24 Put your hands behind your back, lean back,
04:27 we're gonna stretch our chest,
04:29 pull it, hold it steady.
04:32 Get some nice breathes. Five more seconds,
04:36 4, 3, 2, 1. Bring the arms across,
04:41 give our self a hug. Pull your shoulder blades
04:43 apart as you doing it.
04:45 We will wrap our self up there Janie.
04:47 Okay, pull five more seconds,
04:52 4, 3, 2, 1, good.
04:58 Alright, what we're gonna do
04:59 is gonna take our right arm up like this.
05:01 Place it with the other hand underneath
05:03 and we're gonna push down and bring it back up
05:06 and push down, and bring it up, okay.
05:09 And we want 30 on each side.
05:12 So, Janie keep counting,
05:15 we're gonna start it over zero. Six.
05:18 Okay, what we find with muscle
05:22 tone if you don't exercise,
05:24 even if you lose lot of wait
05:26 your muscles will feel very lose
05:28 and sloppy and if you touch them,
05:30 they just gonna flap around,
05:31 but if you take somebody who is toning
05:34 and you touch them in the arm,
05:35 grab behind they say oh, you are flexing or no,
05:37 no I'm flexing, there is a difference,
05:39 but muscle tone, tone muscles
05:41 will always tend to have a little bit of tension
05:43 in them and again that's gonna burn calories
05:45 because working muscles are always looking for,
05:48 for nutrients to burn up.
05:49 How many of we have done there?
05:50 Nineteen. Yeah, I'm quite a bad at that Janie,
05:53 as always you're looking good.
05:54 How are you doing Jonathan?
05:56 Hanging in there just like usual,
05:57 okay. And pull good.
06:00 You want to be concentrating on your back
06:02 while you are doing this.
06:03 The upper back is working the scapular muscles,
06:05 so we should be feeling it down in through here,
06:07 as you are pulling down it's simulating
06:09 the pull over type movement as we give ourselves
06:11 the resistance. Where we are at now?
06:13 Twenty seven. Okay, 27, good.
06:15 Twenty eight. Twenty eight and two more.
06:17 Twenty nine. Excellent, okay, switch it around.
06:23 Alright, it's always important
06:24 to train both sides
06:25 and we're adding the resistance here
06:27 so we have to focus in on giving it
06:29 a good effort on each repetition.
06:32 And as we do that, we're encouraging
06:33 our muscles to work.
06:36 And it's interesting when people don't exercise,
06:39 we will guess that was in muscles
06:40 it starts going away.
06:42 In fact, by the age of 75, 2/3rd of all women
06:46 and 1/3rd of all man can no longer pick up 10 pounds?
06:48 And that's really sad because
06:50 just when we need it most,
06:51 we don't exercise because
06:52 only 10 percent of all the people,
06:54 65 and older have a regular exercise program.
06:57 So, more people should be working out
06:59 because if we don't exercise it starts going away.
07:02 Where we at now? Eighteen.
07:06 What is it now? This is twenty.
07:09 Twenty okay. And lot of people use excuses
07:12 why work hard all day long.
07:14 And I don't need to exercise,
07:16 but we're gonna talk about more in just a minute here.
07:19 Since, we get finish with this particular exercise.
07:22 Twenty six. And we're at 27,
07:26 28, 29, and 30. Now, let's bring the arm up
07:32 overhead, we're gonna stretch out
07:35 and stretch the same area,
07:36 we're just working and hold that,
07:39 just get yourself to a comfortable position
07:41 and then hold your stretch,
07:43 then get a couple nice breathes to help you relax
07:45 and that will help your stretch.
07:50 And hold it for five more seconds,
07:52 4, 3, 2, 1. Now, switch come to the other side
07:58 and pull and hold.
08:05 And we are down to our last five more seconds,
08:07 4, 3, 2, 1, very good. Alright,
08:14 we're gonna do modified exercise again
08:16 we're gonna get hold of our wrist.
08:17 We're gonna pull our arm up and pull it back down,
08:21 pull it up and back down, up and down.
08:25 I want you to do 30 on each side on that one.
08:28 Now, back to what I was talking about earlier,
08:31 try and roll it up more Janie like an up by row,
08:33 right up in here, there you go that's better,
08:35 if somebody is doing construction
08:39 and they're, let say they are brick layer.
08:41 And they are 20 years old,
08:42 and they are working hard all day long.
08:45 And while they doing that only takes 50 percent
08:47 of their strength to do
08:48 their work at any given time.
08:50 Well, 20 years rolls on and now they are 40.
08:53 It now take 70 percent of their strength to do it
08:56 once only it took 50 percent of their strength to do.
08:58 So, even though they can still do the same work,
09:00 it's now getting harder.
09:02 And then 20 more years passes on.
09:04 And now they are 60. What number we are?
09:07 Twenty four. Okay, we get to our 30
09:11 and then I'll finish this, this analogy here.
09:14 Okay, good, focus on what you're doing.
09:20 Look happy, enjoy it. Okay, alright switch sides.
09:24 Okay, and roll up, up way roll it good
09:27 and pull down. Make sure you pull down
09:29 as you come down, make it work both ways.
09:31 We don't wanna just go through the motion,
09:33 we want to get some good exercise out of this.
09:35 Okay, good. So by the time somebody is 60,
09:39 it now takes 90 percent of their strength to do,
09:41 which once only took 50 percent
09:43 of their strength to do.
09:44 Now, what is happened is it over the course
09:46 of the 40 years they never stimulated the strength
09:50 past 50 percent o what they can do
09:52 and so what happens that strength keeps going away.
09:54 It just like if we took 10 pound dumbbells
09:57 and if it's extremely easy to do
09:58 and you do only 10 repetitions,
10:01 but one day that 10 repetitions of 10 pounds
10:04 are gonna be hard, is that all you've ever worked
10:07 and so that's the important thing about exercise
10:09 and muscle tone,
10:10 you have got to keep doing something,
10:12 if you're gonna keep that tone Janie.
10:13 Yes. Okay, how many have we done now?
10:16 Seven, eight. Twenty eight, okay.
10:22 Okay, good let stretch the shoulder on there.
10:24 Pull it across, okay you should be
10:28 feeling it stretched right in through here.
10:30 Feel it there. Okay, good,
10:35 good. How about you Janie? Oh! Yeah, I feel it. Okay,
10:37 good five more seconds there,
10:40 4, 3, 2, 1 and switch over.
10:46 Okay and pull, hold it steady.
10:49 Get some nice good breathe,
10:50 so you can relax little more.
10:52 And pull it and fivemore seconds
10:58 4, 3, 2, 1. Okay, let's do some bicep work,
11:04 put the palm up, put your hand on top
11:08 and let's curl up, push down.
11:10 We're gonna go for 30 there Janie.
11:12 And up, concentrate on flexing
11:15 the bicep as you do it.
11:17 Each time you're flexing the bicep,
11:19 the muscle you're working.
11:20 Feel the muscle you're working.
11:22 Squeeze it up, down, squeeze it up,
11:25 down, make yourself work, and up and down,
11:30 and up and down.
11:32 This movement can either be very simple;
11:34 if you just go through the motions or you can find
11:37 that can be very difficult,
11:38 if you really put something to it.
11:41 You should feel that muscle contracting
11:42 each time it comes up.
11:44 Bring it up, bring it up, bring it up.
11:50 What number we're on, Janie. 23.
11:51 How many? 24.
11:53 Okay, you are counting by threes.
11:55 26. Okay, and two more squeeze up,
12:01 squeeze up. Oh! I like that feeling,
12:04 alright other side. Okay, up
12:06 and you feel that tone coming into the muscles.
12:14 People think that they just do little tiny weights
12:16 and hardly make themselves work
12:19 that they are gonna tone themselves up that way
12:21 and that's not gonna happen.
12:22 In order to tone your muscles,
12:24 you have to work them.
12:26 You know, one time I weighed 292 pounds
12:29 that's back in the days,
12:30 when I was bench pressing 500.
12:33 And though while I was losing weight,
12:34 I was training hard all the time to bring myself
12:38 down to my current body weight.
12:40 And although I lost 50 pounds,
12:43 I was lifting hard the whole time
12:45 and so by toning muscles,
12:47 when they think about shrinking down
12:49 you still need to train, where we at?
12:51 27. Okay, and two more, good.
12:57 Alright shake them out. Okay, now we're gonna do
13:00 some triceps, we stand here,
13:03 now block the hand, get out just little bit,
13:05 push out and down, push out and away from yourself.
13:12 Concentrate on your triceps now.
13:14 We're doing 30, focusing on the back of the arm.
13:21 Now if you feel like, you are relatively lean,
13:23 but your back arms are still soft and floppy around,
13:27 floppy, just put some muscle back there.
13:29 You know, definitely from that area.
13:34 Seventeen. Okay, now we're gonna 18.
13:37 Feel the contraction each time, 19, 20.
13:43 1, and 2, and 3, and 4, and 5, 6, 7,
13:55 and 8, and 9, one more time,
13:59 good. Switch sides, press out, and 2,
14:05 3, and 4, 5, 6, good, extend, extend, extend.
14:16 There is ten, 11, and 12, and 13, 14, 15,
14:26 good, 16, keep the elbow on one spot,
14:31 extend the arm, make yourself work both ways.
14:37 Number we're now? 22, 23.
14:40 Now, you're really working their Janie.
14:45 We're supposed to, aren't we? Yeah,
14:50 good, yes that is the idea. Okay, shake them out.
14:54 Okay, let's do little neck work.
14:56 We're gonna tip our head to the side.
14:58 Now, go to the other direction and tip and back,
15:03 and tip onto the right, left and right,
15:08 and left and right, and left and right.
15:14 Try and keep the shoulders square
15:15 and just lose the neck and over,
15:20 okay. And over, good, okay.
15:27 Now, let's go up and down, and up and down,
15:33 and up and down, and up and down,
15:39 and up and down, and up and down.
15:44 Ten more there is 1, and 2, and 3,
15:53 and 4, and 5, and 6, 7, and 8,
16:02 two more times 9, and 10. Okay,
16:09 we're gonna do some side lunges
16:11 and while you're do this is similar
16:13 your regular lunges we're gonna step out to the side,
16:15 push back then come out the other side,
16:18 okay. Now, we're gonna have to stay a little bit,
16:20 so Jonathan I want you step up
16:21 front little bit more.
16:22 Okay, step off the side and lunge down,
16:26 okay. Now, go the other way.
16:28 Okay, we're gonna come right back to the center.
16:30 We're gonna come right back to the center
16:31 and then step out. Good,
16:34 then bring it back then step out the other way,
16:36 there you go. That's what I want, okay.
16:39 How many to do? Yeah,
16:40 you are gonna be on two. Okay go
16:41 and step out to the right, good and step.
16:45 Good, good, and step, and do 20 each side.
16:58 Good, we're looking good, keep your chest up.
17:01 This might take a little bit of work
17:03 for a nation wise at first
17:06 and you should feel the stretch inside
17:07 of your thigh as well as work in the quadricep,
17:10 keep your head up, keep your chest up.
17:14 And keep breathing, very important,
17:18 that get lots of fresh air as you going through.
17:21 That's why it's so good to go out for walks
17:23 because you get that fresh air coming in
17:26 and also I should mention that
17:27 lot of times people say, well I don't,
17:29 the only exercise I do is walking.
17:31 Well, I got news for you, it's not enough.
17:34 Walking is great exercise,
17:36 but it's for whole different aspect of
17:37 training is for your cardiovascular training,
17:40 which is very, very important
17:41 and it's a big part of exercise
17:43 and we stress that time to time
17:45 again here on Body & Spirit.
17:46 In fact, we have a segment
17:48 of Body & Spirit called Body & Spirit Aerobics.
17:49 So, we definitely believe in aerobics.
17:52 And aerobics training and walking
17:53 is extremely important, but it's not enough,
17:56 it's not gonna stimulate your muscles that much.
17:58 It goes back to the same concept of just
18:01 curling 10 pound dumbbells,
18:02 if that's all you do that's all
18:04 you are gonna able to do.
18:05 Okay, I'm glad you're not blocking my view,
18:07 Janie, okay. I'll try.
18:11 Okay, now let's do regular lunges.
18:13 Now, our legs are warmed up.
18:15 Okay, start with the left side.
18:16 We're gonna do 20 each way that time.
18:23 So, walking is great exercise,
18:25 however, if you got to do something to stimulate
18:28 your muscles otherwise
18:29 that's all you will be able to do is walk
18:31 and even jogging even though it might
18:33 be a little more severe,
18:34 it still not gonna be enough to keep the legs
18:36 fully in tone because you're not getting the legs
18:39 working to a full range of motion. Certainly,
18:41 if you're walking up and down hills that will help
18:43 because you will bring
18:44 little more resistance to it,
18:45 but really what we want to have done
18:47 is take the muscles through a full range of motion
18:49 and now we will maximize your benefits
18:52 and help to keep you toned. Good,
18:55 we're looking good. 12. Okay,
18:56 let's slow it down just little bit.
18:58 We look like, I'm talking about walking
19:00 and hiking and all that kind of stuff.
19:01 And Jonathan is getting excited,
19:02 I'm afraid he is gonna walk after set here.
19:05 So, let's slow it down little bit.
19:09 16. Okay, it's 16, this is. Seventeen.
19:15 This is seventeen, Oh! Forgive me Janie,
19:16 I don't wanna miss one there.
19:17 Eighteen. Number 18, and 19,
19:23 one more time 20, good. Alright,
19:28 do you feel your legs doing all that?
19:30 Oh! Yeah. Okay, so probably we got to do
19:32 those stretching then. Well, before we do that
19:35 I would like to do some hamstring work
19:37 and the way I want you to do it
19:38 is you are gonna use me as a brace
19:40 and now what you're gonna do is
19:41 you're gonna do just take one leg back
19:42 and you're gonna flex up your hamstring on
19:45 each side like you are just flexing an arm
19:46 what you are doing with your,
19:47 your hamstring set. Thirty on each side,
19:50 control it, not too fast.
19:53 Janie they are up and down pretty quick.
19:54 You got those shoulder legs Janie
19:55 they are up and down pretty quick.
19:57 So, do it little slower, slower,
19:59 feel your muscle contract,
20:01 feel it contract, you should feel in your hamstring
20:04 as you do it. Flex, flex little slower,
20:07 come up little slower, there we go,
20:09 that's better, flex, and flex, and flex.
20:14 How many is that? Fifteen.
20:15 Okay, we are feeling them in the hamstring,
20:18 okay. Able to feel in your hamstring Janie.
20:21 Okay, flex and flex and flex, okay.
20:27 Control them over is little slower, little slower,
20:30 good, flex and feel it.
20:32 Feel the muscles work, feel the muscles work,
20:36 okay 26, 27, 28, 29, 30. Okay, good, switch sides.
20:48 Good, keep it control, flex each time,
20:52 flex each time, you wanna be feeling
20:54 each muscle you work
20:56 and so this case should feeling the hamstrings,
20:58 which is the back of the legs,
20:59 very important. The overall
21:03 stability of your leg.
21:04 Your hamstrings are made up of three muscles,
21:07 semitendinosus, semimembranosus
21:09 and biceps femoris. So, we wanna keep them
21:12 all working, right Janie? Umm! Umm!
21:14 Okay, remember all those from anatomy class.
21:16 Yes. Okay good. 22. 23, 24, 25, 26,
21:24 27, 28, 29, 30. Good, okay,
21:30 while you right here let's go
21:32 and stretch your quadriceps.
21:35 Okay, now for most people
21:41 they need to balance themselves.
21:43 Jonathan however doesn't.
21:45 He has been doing this for
21:47 quite a while now everyday,
21:48 I don't know how long.
21:50 I just wanna try and push him one time.
21:53 He starts to lose his balance.
21:55 He is a very balanced person able to hold
21:57 himself up without too much problem.
22:00 Okay, Janie is doing it more traditionally.
22:02 Let's switch sides.
22:06 Hey, Jonathan I wanna ask you a question
22:07 at the Wellness Center, we've people there for
22:10 three weeks and obviously they probably try
22:12 and imitate you by balancing at one foot,
22:15 are they able to do that? At first they are not,
22:18 but eventually by the time they leave they
22:19 are able to catch on and do it too.
22:21 That's good, it's good to have goals.
22:23 You bet. Okay, let's go and relax.
22:27 We're gonna step out
22:28 and stretch your hamstring now.
22:34 Exercise takes on three components - strength,
22:38 aerobic conditioning, and flexibility.
22:42 So, we wanna work on those aspects.
22:44 We encourage everybody to get into regular
22:46 aerobic program here. Okay,
22:48 switch sides whether you want to walk
22:51 or swim or cycle whatever you want to do?
22:54 Aerobic exercise is a rhythmic activity
22:57 and a major muscle group and should not be
22:59 confuse with what we do here,
23:01 which is anaerobic exercise design
23:04 to stimulate muscle and that's
23:06 stimulating the muscle is what's gonna
23:07 give you muscle tone. Okay, good relax.
23:12 Alright, we're gonna do some calf work.
23:15 Step back, and we're gonna put one foot back
23:19 and heel down. And now we're gonna push up
23:21 onto the toe and back down.
23:23 We're gonna do 30 on each side
23:25 and by the 30th repetition we should start feeling
23:28 some effect back in the calf area.
23:34 Push up, push up, push up.
23:38 I remember story of a Wall Street broker,
23:43 who made a millions of dollars
23:44 and got tired of the rat race of Wall Street,
23:47 so he moved to Montana and start his own ranch.
23:51 What number we are on there Janie?
23:53 Twenty. Okay, and while he was in Montana,
23:56 he was working hard all day long.
23:59 Back when he was in Wall Street
24:00 he worked out everyday for an hour,
24:02 but he did not, did not work all day
24:06 physical labor like he did on, on the ranch.
24:08 Where we are at now? Thirty. Okay,
24:10 let's hold the back there and stretch for a moment
24:12 before we switch over.
24:14 And, so while he was working on the farm
24:17 he found himself trying to gain weight.
24:18 In fact, when people came out to visit him
24:20 from Wall Street they are amazed to
24:21 find their friend had now gotten that.
24:25 And they asked him, what happened?
24:26 He said, I don't know.
24:27 Let's switch sides now. Just push up on the toe.
24:31 He said, I don't know, I was working hard all day
24:33 and I don't know why I have gotten fat.
24:35 Well, the reality is, he wasn't exercising anymore,
24:37 taking his body to full fatigue.
24:39 He was working all day,
24:40 but it wasn't quite the same thing.
24:42 And so he found himself gaining weight.
24:44 In fact, out there in the Black Hills,
24:46 where we are at, we've a monument called crazy horse.
24:49 And it was developed by a man name Korczak
24:53 and he was actually worked on Mount Rushmore
24:56 for a while first, but when he first started
24:58 the project at the age of 40
24:59 he was tremendously fit.
25:04 And had very good washboard abdomen and,
25:05 and look great and by the time he died 30 years
25:07 later he was a fat old man.
25:09 How many is that Janie? Twenty eight,
25:13 thirty. Okay, let's stretch.
25:15 And amazing thing was as he undergo up like,
25:17 I don't know Jonathan 700 somewhat flights
25:20 of steps to get up to their phase
25:22 and then come back down and turn the generate
25:23 on and off and then kept kicking out on me.
25:25 You think, how could this guy get fat
25:27 by doing all this work,
25:29 but yet he did he was having to split
25:31 wood to build his house. Okay, relax,
25:34 okay we're gonna do some abdominal work.
25:36 Contract your abdomen and then lean back,
25:40 contract and lean back and contract and lean back.
25:45 And let's keep going. And despite the fact,
25:48 the Korczak spend all these years working.
25:52 He still gained weight. Have you seen the video
25:55 of him before there. And so and I want to
25:59 imagine he looked fabulous when he first started
26:00 the project. Very fit, very good shape
26:02 and he has done a fantastic job
26:04 and his family is carried on
26:05 the tradition of crazy horse.
26:07 And that's not the issue, but the thing is
26:08 as he himself, even though he worked hard
26:10 all his life started getting overweight
26:14 and it wasn't just a physical labor
26:16 there was more too within that.
26:17 And getting regular exercise
26:19 and taking the body through full range of motion
26:21 and working out is gonna be a big
26:23 key to getting muscle tone.
26:24 Okay, let's do about five more,
26:26 1 and 2 and 3 and 4 and 5. Okay,
26:34 let's stretch to the side.
26:42 Okay, and now let's go to the other way.
26:50 And now for the three words you are waiting for.
26:52 We are finished. Thank you. Okay,
26:58 don't deceive yourself when you are exercising,
27:00 don't think, well I just want tone,
27:02 so I'm not gonna work very hard
27:04 that's not what tone is about.
27:05 In order to get muscles tone you have work them.
27:08 If you don't they just gonna start to atrophy
27:11 and you won't be getting what you are looking for.
27:14 Tone is something that we look at
27:16 and people often time think for losing weight,
27:18 the muscle is getting firmer that's tone.
27:20 If we gaining weight and adding muscle
27:23 then we called that bulk.
27:24 Well, you can gain and lose weight
27:28 and feel like you are toning and that's
27:30 what we are after. But do it for the right reason,
27:32 don't just do it to look nice.
27:34 Do it for the glory of God.
27:36 Philippians 4:13 says, I can do all things
27:39 through Christ, which strengthens me.
27:40 God bless you, we will look forward
27:42 to see you next time on Body & Spirit.


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Revised 2014-12-17