Participants: Dick Nunez, Brittany Nunez, Becky Garber
Series Code: BASA
Program Code: BASA000019
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Today promises to be an interesting workout, 00:16 we're going to do one specifically for women. 00:18 Find out what that means, 00:19 next one Body & Spirit Aerobics. 00:49 Hello, I am Dick Nunez, Wellness Director at the Black 00:51 Hills Health and Education Center. 00:53 Welcome to Body and Spirit Aerobics. 00:55 Today we're going to be talking about exercise 00:57 and women, women have specific needs when 00:59 it comes to training. And often times they're 01:01 a lot of misconceptions we need to get past, 01:03 for example women think that if they start 01:05 working out, they're gonna get large muscles like 01:08 a man would. And I try and reassurance them 01:10 and say look it's hard enough for men to look 01:11 like men, don't worry about it. 01:13 Besides what we find with women, 01:14 instead of getting larger muscles, it real is more of an 01:17 neuromuscular pattern that starts to develop, 01:20 which makes them stronger without putting a lot 01:22 of muscular size in there, also there are conditions 01:25 of Hypertrophy which is when the muscles 01:27 actually get larger versus Hyperplasia where you 01:29 get more muscles fibers in a given diameter. 01:32 So, women tend to have more of the Hyperplasia, 01:34 it's very difficult for a woman to get big bulky 01:36 muscles, unless they're on some type of steroids, 01:39 I doubt that very many of the people at home 01:41 want to do that. In fact I would strongly encourage 01:43 you never even think about it. 01:45 But some women have gone to that extreme, 01:47 so I think we're ready to get started helping me out 01:49 today will be Becky Garber and my daughter Britney. 01:52 Any good workout needs to start with a 01:54 warm-up and so we're gonna do just that. 01:56 We're gonna reach up and rotate and reach, 01:59 and rotate and reach and reach and reach 02:03 and reach and reach and reach, good keep it up 02:11 and reach, reach, reach ten more each way. 02:16 There is one and 2 and 3 and 4 and 5 and 6 02:32 and 7 and 8 and 9 and 10, good. Now, I'm an equal 02:42 opportunity trainer, so what we're going to do is put 02:45 your on the floor and we're gonna do some 02:47 pushups to started off it. Often times women think, 02:49 well I can't do pushups. Well, I don't think that way. 02:53 Yes, you can do pushups, in fact I've seen 02:54 women do one arm pushups and no problem. 02:56 I'm only going to do the one arm ones today 02:58 however. Okay, good, we won't do them today 03:00 and if you need to you can do them against the wall 03:03 or you can do them off your knees. 03:06 And for our sake Brittany, why don't you just do regular 03:08 ones, Becky, why don't you go ahead and do them 03:10 off your knees, that way we can see the difference, 03:12 okay. On my count ready down and up, 03:16 down and up, down and up, down and up, down and up, 03:24 down and up, down, up, down, up, down, up, down, 03:33 up, down, up, down, up, down, up, down, 03:41 five more, down, there is one, down there is 2, 03:46 down there is 3, down and 4, down and 5, 03:52 good job. Okay, up on your feet, alright any time 03:56 we do the muscles we wanna do the opposite, 03:58 so we're gonna do the upper back area. 04:00 Put your left foot out in front of you, 04:02 reach your right arm out, grab your right wrist 04:05 with your left hand and pull back and reach out 04:10 and pull and reach. Pull and reach, pull and reach, 04:17 pull and reach, pull and reach, pull, 04:20 good keep going. Good, just like sawing a wood, 04:28 without a chain saw and pull and pull. 04:35 Ten more 1 and 2 and 3, 4, 5, 6, 7, 8, 9, and 10, 04:53 switch it around, reach out with your left hand, 04:57 grab it with your right hand and pull and reach, pull 05:01 and reach, pull and reach, pull, reach, pull, reach, 05:09 pull and reach, pull, reach, good and 6, 05:16 7, 8, 9, 10, ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 05:39 alright let's warm-up for some cardio, 05:41 hands on hips, put your foot out, go put your toe up, 05:45 press down, up and down, up and down, up, 05:50 good keep it up, reason why we do this one is to 05:54 warm-up the front of shins. 05:56 So, you don't won't get injured, ten more 1, 06:05 and 2, and 3, and 4, 5, 6, 7, 8, 9, and 10, 06:18 switch over alright, toe up and down, up and down, 06:23 up and up, and up, and up, and up, and up, 06:34 up, there is 10, ten more 1, 2, 3, 4, 5, 6, 7, 8, 06:50 9, and 10. Put your foot back, press your heel 06:54 to the ground and push up and down, 06:57 up and up and up and up and up, 7, 8, 9, 07:10 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and let switch 07:26 okay press, and press, and press, and press. 07:33 Up, up, up, and up, 9, ten more 1, 2, 3, 4, 5, 6, 7, 07:52 8, 9, and 10. Alright, we're gonna start with 07:56 little lunge, we're gonna step out, 08:01 we're gonna go back and together, out and back, 08:06 together, out and back, together, out and back, 08:13 together, out and back, together, out and back, 08:20 together, out and back, together, out and back, 08:26 together, out and back, together, out and back, 08:33 together, out and back, together, out and back, 08:39 together, out and back, together, good keep it up. 08:47 Ten more each side, there is 1, 2, 3, and 4, 5, 09:14 keep it up, 6, 7 and here is number 9 and last one, 09:39 okay good. Okay, step it out and we go for one 09:54 more minute, we'll put a little variation 09:56 in and we down to 45, 40. Often times when 10:18 women get into exercise, they're afraid to 10:21 push themselves a little bit, don't worry about 10:23 it just find something that's comfortable for you. 10:26 It's okay to push yourself, but you wanna be 10:29 comfortable in that effort, it shouldn't be a strain, 10:32 you should be comfortable, but you should know 10:34 you're doing something. Your body will respond 10:37 in positive ways, I've seen women gain 20 10:40 pounds and loss two dress sizes, 10:41 simple because of the fact that the pound of fat 10:44 is greater than two and half times the size 10:46 the pound of muscle. Okay, we're ready for 10:50 a little variation, put the arms out, do some circles, 10:56 keep our steps going, and good keep it up. 11:08 Let's go to the rear now, let's reverse it and 11:19 back to the front. Come on ladies we're having fun, 11:33 smile and back, 15 seconds okay get ready 11:51 and hold it but keep stepping. 11:56 Arms are out straight, palms are down, 12:02 we wanna have nice strong shoulders that's 12:04 important, to both men and women. 12:07 See so often women loss their pastures especially 12:10 in their upper back and neck area. 12:12 We're gonna try and work that just a little bit here 12:14 and this is a great way of starting it. Hold it up there, 12:21 30 more seconds, down to 20, now we down to ten, 12:49 3, 2, and 1. Alright, step out to this side, step, 12:55 step, step, step, step, step, step, left, right, left, 13:05 right, left, right, left, right, left, right, left, 13:13 right, left, right, good going. Big steps now, 13:22 way out and back, back, good, way out, stretched it out, 13:30 so work on stretching inside of the thigh, 13:33 also work in the outside, big steps, big steps. 13:46 Okay shorten and back up again, we go for another 13:54 minute here, now big steps again way out, out, 14:01 out, out, out, out, way out, keep it up. 14:09 Step, step, step, step, good, shorten it back 14:15 up again, 30 seconds to go. Big steps go, big, big, 14:32 big steps, big, step, step, step, step. Way out, 14:39 step, step, step, step, step, step, step, step, 14:47 step, step, good. Okay, step it out, okay lose step, 14:55 we're gonna roll our shoulders up and back. 15:09 Now, let's go to the front, up and around, 15:13 up and around, up and around, okay now straight 15:18 up and down, keep stepping, up and up good 15:30 and up and up and up and up and up and up and 15:42 up and up and up, up, up, up, and up. 15:53 Hands in front of you now, up to the chin and down, 15:57 up and down, up and down, up and down, 16:02 up and down, up and down, good keep it up, 16:08 good and up, down, up, down, up, down, up, down, 16:19 up, down, up, down, up, down, again this is working 16:26 that upper back area, up around the neck. 16:29 So many women I see have 45 degree head tilts, 16:34 it's not good posture we need to be standing up 16:35 straight. Working the muscles in the upper back 16:39 will help that, good keep it going, keep going. 16:53 Okay, let's go back side to side again, now big steps, 17:15 little big steps way out, short steps. 17:27 We're gonna do five more seconds, big steps 17:44 and small steps, good keep going. 17:53 Okay, now we're gonna bring our leg up, right, 17:55 left, right, left, right, left, right left, right, left, 18:03 right left, keep it up, right, left, right, left, right, 18:10 left right, left, right, left, right, left, right, left, 18:19 good left, right, left, right, left, right, 18:24 you should feel that in your quadriceps 18:26 as you bring your leg up. 15 more seconds, 5, 4, 18:50 3, 2, 1, okay start stepping, we're gonna start 18:56 slowing it down, we're gonna go 45 more seconds 19:07 in this pace, then we will slow it down some more, 19:12 down to 40 and 30. Now, down to 20, 19:42 and down to the final ten 9, 8, 7, 6, 5, 4, 3, 2, 1, 19:50 slow it down oh! Nice and easy now, 19:56 this is the good part, taking it easy. 20:08 45 more seconds, you're doing well ladies and down 20:26 to the last 25 and 20 and down to ten, 9, 8, 20:45 7, 6, 5, 4, 3, 2, okay on your hands and knees. 20:55 Put your left leg out straight, 20:58 okay now flex your leg, good and out 20 times 2, 21:03 and 3, out 4, out 5, out 6, out 7, out 8, out 9 21:16 and 10, 11, 12, 13, 14, 15, 16, 17, 18, 21:30 two more 19, 20. Switch legs, right leg is out flex 21:35 it and out, up 2, up 3, up 4, up 5, up 6, up 7, 21:46 up 8, up 9, 10, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 22:04 9, 10, put it back down, put left leg out again, 22:08 now swing it out to your side, 22:09 to your left side and back and swing out, 22:13 keep it leveled, 2, 3, 4, 5, 6, 7, there you go, 22:23 8, 9, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:41 Switch sides, right leg out and out, and out and 22:47 3, 4, 5, 6, 7, 8, 9, 10, ten more, 1, 2, 3, 4, 23:04 5, 6, 7, 8, 9, 10. Okay, left leg out straight again, 23:13 okay now we just gone if it straight up, 23:16 up and down, up, good, 3, 4, 5, 6, 7, 8, 9, 23:28 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, switch over, and up, 23:45 and up, and up, up, there is 5, 6, 7, 8, 9, 10, 23:55 ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 24:07 lay on your left side, okay raise your right 24:13 leg, up, and down, up, down, up, down, up, 24:20 and up, and up, up, up, up. There is 10, 24:27 ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, switch side, 24:45 and up, and up, and up, and up, and up, up, 24:53 up, and up, there is 9, ten more, 1, 2, 3, 4, 25:02 5, 6, 7, 8, 9, 10, reach back and grab your ankle 25:10 and stretch your quadriceps, okay and 25:15 hold that, hold for ten more seconds, 1, 2, 3, 4, 5, 25:26 6, 7, 8, 9, 10, roll over other side and get 25:32 the other ankle and hold. Ten more second, 25:43 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, lay on your back, 25:55 pull your left knee up toward your chest, 25:57 get a hold of the knee and pull it up toward 25:58 your chest, stretching the back of the leg 26:01 and pull and hold steady for ten seconds, 26:07 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch and pull and hold, 26:26 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, up 26:37 on your feet. Okay, let's just cool down for some 26:42 trunk twists and turn tight your abdomen 26:46 as you do it. And turn, and turn, five more each way, 27:00 there is 1, and 2, and 3, and 4, and 5. 27:12 Alright ladies, thanks a lot, we're all done. 27:16 Even though, this was called especially for women, 27:18 it would be a great workout for men as well. 27:20 The thing you ladies wanna remember is work 27:22 on your upper back area, work around the neck area, 27:24 so it'll help keep your neck up, keep your shoulders 27:26 back and keep you in good posture, 27:28 you'll feel so much better. But also remember 27:30 that true beauty comes from within, 27:32 not from without. We're to glorify God with our bodies, 27:35 but not for a corruptible crown, 27:37 we want an incorruptible one that can never 27:39 be take away. And that's with our characters, 27:42 so remember, train to the glory of God and claim 27:44 the promise of Philippians 4:13, I can do all things 27:47 through Christ, who strengthens me, 27:49 God bless you, keep exercising, 27:51 we'll see you next time. |
Revised 2014-12-17