The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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I wish I had a dollar every time
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somebody has said to me,
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I don't wanna bulk
up, I just wanna tone.
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Throughout years they
don't even know what toning is,
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but we're gonna find out
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what it is next
on Body & Spirit.
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Hello, I'm Dick
Nunez Wellness Director of
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the Black Hills
Health and Education Center.
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Welcome to Body & Spirit.
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Exercise has taken on
lots of forms over the years
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and one of the things
that people talk about
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lot is toning exercises,
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but we really don't
know what toning is?
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Well, it's really
quite simple; muscle tone is
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when your
muscles are always in a
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semi state of contraction.
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That doesn't mean
your muscles are in spasm,
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it just means
that you workout enough
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that your muscles
are always tight or
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have some type
of tension to them.
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And when you have
that type of tension,
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you're gonna have
a higher metabolism
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because your
muscles are always working,
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but knowing where
to have a tone muscle
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is to work it. Now,
when you think about bulk,
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what is bulk? Well, bulk
is muscle plus fat I guess.
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Hard to say, but bulk
is really an erroneous term
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and toning gets tossed around
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very, very easily
without people really knowing
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what they are talking about.
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So, we're gonna talk
more about it as we get
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into our workout.
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Believe we are
ready to get started;
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helping me out
today will be Janie Baker,
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who is a
physical education teacher
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from Inverness,
Florida and Jonathan Hopkins,
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who is a
fitness trainer from the
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Black Hills Health
and Education Center.
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Okay, folks let's
go ahead and warm up
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and let's get a
good workout going.
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And let's see, if we
can tone some muscles.
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Okay, and up and
around, and up and around,
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and up and around. And
let's go about five more.
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And then we're gonna
go the other direction,
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last one. Let's go
up around to front.
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Okay, and let's get
five more of them and 2,
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and 3, and 4, and 5, good.
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Squeeze your hands together.
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We're gonna push
out in front of us.
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We're gonna draw
back, push out, and back
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and push out,
and back, push out,
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and back and out, and
back and out, and back,
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there is 7, and 8, and 9,
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keep it tight the whole time,
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10 and 11, and 12,
and 13, 14. Five more,
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there is one, keep squeezing
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and 2, and 3, and 4, 5.
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Now, let's push
up, way up and down,
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and up and down.
We're gonna do 20 of these.
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There is 3, and 4, way up and 5,
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and way up and 6,
and up and 7, up and 8,
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keep squeezing
the hands together 9,
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squeeze hard and 10. Ten more,
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there is 1 and up, and
2 and up, and 3 and up,
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and 4 and up, and 5
up, and 6 and up, and 7 up,
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and 8, two more,
up, 9, up and 10, good.
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Put your hands
behind your back, lean back,
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we're gonna stretch our chest,
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pull it, hold it steady.
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Get some nice
breathes. Five more seconds,
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4, 3, 2, 1.
Bring the arms across,
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give our self a hug.
Pull your shoulder blades
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apart as you doing it.
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We will wrap our
self up there Janie.
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Okay, pull five more seconds,
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4, 3, 2, 1, good.
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Alright, what we're gonna do
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is gonna take our
right arm up like this.
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Place it with the
other hand underneath
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and we're gonna push
down and bring it back up
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and push down,
and bring it up, okay.
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And we want 30 on each side.
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So, Janie keep counting,
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we're gonna start
it over zero. Six.
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Okay, what we find with muscle
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tone if you don't exercise,
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even if you lose lot of wait
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your muscles will feel very lose
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and sloppy and
if you touch them,
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they just gonna flap around,
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but if you take
somebody who is toning
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and you touch them in the arm,
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grab behind they say
oh, you are flexing or no,
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no I'm flexing,
there is a difference,
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but muscle tone, tone muscles
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will always tend to
have a little bit of tension
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in them and again
that's gonna burn calories
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because working
muscles are always looking for,
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for nutrients to burn up.
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How many of we have done there?
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Nineteen. Yeah, I'm
quite a bad at that Janie,
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as always you're looking good.
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How are you doing Jonathan?
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Hanging in
there just like usual,
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okay. And pull good.
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You want to be
concentrating on your back
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while you are doing this.
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The upper back is
working the scapular muscles,
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so we should be feeling
it down in through here,
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as you are pulling
down it's simulating
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the pull over type
movement as we give ourselves
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the resistance.
Where we are at now?
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Twenty seven. Okay, 27, good.
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Twenty eight.
Twenty eight and two more.
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Twenty nine. Excellent,
okay, switch it around.
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Alright, it's always important
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to train both sides
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and we're adding
the resistance here
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so we have to
focus in on giving it
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a good effort
on each repetition.
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And as we do
that, we're encouraging
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our muscles to work.
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And it's interesting
when people don't exercise,
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we will guess
that was in muscles
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it starts going away.
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In fact, by the age
of 75, 2/3rd of all women
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and 1/3rd of all man can
no longer pick up 10 pounds?
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And that's really sad because
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just when we need it most,
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we don't exercise because
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only 10 percent
of all the people,
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65 and older have a
regular exercise program.
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So, more people
should be working out
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because if we don't
exercise it starts going away.
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Where we at now? Eighteen.
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What is it now? This is twenty.
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Twenty okay. And lot
of people use excuses
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why work hard all day long.
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And I don't need to exercise,
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but we're gonna talk about
more in just a minute here.
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Since, we get finish
with this particular exercise.
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Twenty six. And we're at 27,
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28, 29, and 30. Now,
let's bring the arm up
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overhead, we're
gonna stretch out
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and stretch the same area,
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we're just
working and hold that,
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just get yourself to
a comfortable position
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and then hold your stretch,
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then get a couple nice
breathes to help you relax
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and that will help your stretch.
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And hold it for
five more seconds,
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4, 3, 2, 1. Now,
switch come to the other side
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and pull and hold.
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And we are down to our
last five more seconds,
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4, 3, 2, 1, very good. Alright,
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we're gonna do
modified exercise again
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we're gonna get
hold of our wrist.
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We're gonna pull our arm
up and pull it back down,
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pull it up and
back down, up and down.
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I want you to do 30
on each side on that one.
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Now, back to what I
was talking about earlier,
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try and roll it up more
Janie like an up by row,
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right up in here,
there you go that's better,
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if somebody is
doing construction
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and they're, let say
they are brick layer.
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And they are 20 years old,
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and they are
working hard all day long.
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And while they doing
that only takes 50 percent
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of their strength to do
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their work at any given time.
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Well, 20 years rolls
on and now they are 40.
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It now take 70 percent
of their strength to do it
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once only it took 50
percent of their strength to do.
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So, even though they
can still do the same work,
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it's now getting harder.
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And then 20
more years passes on.
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And now they are
60. What number we are?
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Twenty four.
Okay, we get to our 30
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and then I'll finish
this, this analogy here.
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Okay, good, focus
on what you're doing.
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Look happy, enjoy it.
Okay, alright switch sides.
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Okay, and roll up,
up way roll it good
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and pull down.
Make sure you pull down
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as you come down,
make it work both ways.
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We don't wanna just
go through the motion,
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we want to get some
good exercise out of this.
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Okay, good. So by
the time somebody is 60,
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it now takes 90 percent
of their strength to do,
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which once only took 50 percent
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of their strength to do.
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Now, what is
happened is it over the course
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of the 40 years they
never stimulated the strength
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past 50 percent
o what they can do
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and so what happens that
strength keeps going away.
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It just like if we
took 10 pound dumbbells
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and if it's extremely easy to do
00:09:57.15\00:09:58.90
and you do only 10 repetitions,
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but one day that 10
repetitions of 10 pounds
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are gonna be hard, is
that all you've ever worked
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and so that's the
important thing about exercise
00:10:07.30\00:10:09.44
and muscle tone,
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you have got to
keep doing something,
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if you're gonna
keep that tone Janie.
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Yes. Okay, how
many have we done now?
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Seven, eight.
Twenty eight, okay.
00:10:16.15\00:10:19.76
Okay, good let
stretch the shoulder on there.
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Pull it across,
okay you should be
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feeling it stretched
right in through here.
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Feel it there. Okay, good,
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good. How about you Janie?
Oh! Yeah, I feel it. Okay,
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good five more seconds there,
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4, 3, 2, 1 and switch over.
00:10:40.60\00:10:45.36
Okay and pull, hold it steady.
00:10:46.13\00:10:48.80
Get some nice good breathe,
00:10:49.57\00:10:50.76
so you can relax little more.
00:10:50.79\00:10:51.95
And pull it and fivemore seconds
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4, 3, 2, 1. Okay,
let's do some bicep work,
00:10:58.76\00:11:04.74
put the palm up,
put your hand on top
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and let's curl up, push down.
00:11:08.04\00:11:10.15
We're gonna go
for 30 there Janie.
00:11:10.18\00:11:12.10
And up, concentrate on flexing
00:11:12.59\00:11:15.27
the bicep as you do it.
00:11:15.30\00:11:16.43
Each time you're
flexing the bicep,
00:11:17.02\00:11:19.19
the muscle you're working.
00:11:19.22\00:11:20.31
Feel the muscle you're working.
00:11:20.34\00:11:22.32
Squeeze it up,
down, squeeze it up,
00:11:22.35\00:11:25.10
down, make yourself
work, and up and down,
00:11:25.55\00:11:29.91
and up and down.
00:11:30.34\00:11:32.00
This movement can
either be very simple;
00:11:32.03\00:11:34.56
if you just go through
the motions or you can find
00:11:34.59\00:11:37.66
that can be very difficult,
00:11:37.69\00:11:38.77
if you really
put something to it.
00:11:38.80\00:11:40.58
You should feel
that muscle contracting
00:11:41.08\00:11:42.83
each time it comes up.
00:11:42.86\00:11:43.95
Bring it up, bring
it up, bring it up.
00:11:44.44\00:11:49.47
What number we're on, Janie. 23.
00:11:50.00\00:11:51.73
How many? 24.
00:11:51.76\00:11:52.99
Okay, you are
counting by threes.
00:11:53.02\00:11:55.60
26. Okay, and
two more squeeze up,
00:11:55.63\00:12:01.43
squeeze up. Oh! I
like that feeling,
00:12:01.88\00:12:04.02
alright other side. Okay, up
00:12:04.05\00:12:06.30
and you feel that tone
coming into the muscles.
00:12:06.80\00:12:09.34
People think that they
just do little tiny weights
00:12:14.18\00:12:16.46
and hardly make themselves work
00:12:16.97\00:12:18.95
that they are gonna
tone themselves up that way
00:12:19.47\00:12:21.27
and that's not gonna happen.
00:12:21.30\00:12:22.40
In order to tone your muscles,
00:12:22.43\00:12:24.02
you have to work them.
00:12:24.05\00:12:25.63
You know, one time
I weighed 292 pounds
00:12:26.51\00:12:29.47
that's back in the days,
00:12:29.50\00:12:30.86
when I was bench pressing 500.
00:12:30.89\00:12:32.24
And though while
I was losing weight,
00:12:33.48\00:12:34.94
I was training hard all
the time to bring myself
00:12:34.97\00:12:38.49
down to my current body weight.
00:12:38.52\00:12:39.78
And although I lost 50 pounds,
00:12:40.77\00:12:42.67
I was lifting
hard the whole time
00:12:43.17\00:12:45.10
and so by toning muscles,
00:12:45.96\00:12:47.34
when they think
about shrinking down
00:12:47.37\00:12:48.83
you still need to
train, where we at?
00:12:49.30\00:12:50.99
27. Okay, and two more, good.
00:12:51.30\00:12:57.68
Alright shake them out.
Okay, now we're gonna do
00:12:57.71\00:13:00.30
some triceps, we stand here,
00:13:00.33\00:13:03.10
now block the hand,
get out just little bit,
00:13:03.13\00:13:05.57
push out and down, push
out and away from yourself.
00:13:05.60\00:13:09.26
Concentrate on your triceps now.
00:13:12.50\00:13:14.14
We're doing 30,
focusing on the back of the arm.
00:13:14.75\00:13:18.29
Now if you feel like,
you are relatively lean,
00:13:21.22\00:13:23.16
but your back arms are
still soft and floppy around,
00:13:23.60\00:13:27.10
floppy, just put
some muscle back there.
00:13:27.13\00:13:29.45
You know,
definitely from that area.
00:13:29.94\00:13:31.50
Seventeen. Okay,
now we're gonna 18.
00:13:34.21\00:13:36.61
Feel the
contraction each time, 19, 20.
00:13:37.16\00:13:41.81
1, and 2, and 3,
and 4, and 5, 6, 7,
00:13:43.01\00:13:54.21
and 8, and 9, one more time,
00:13:55.23\00:13:58.80
good. Switch
sides, press out, and 2,
00:13:59.41\00:14:04.25
3, and 4, 5, 6, good,
extend, extend, extend.
00:14:05.42\00:14:16.32
There is ten, 11,
and 12, and 13, 14, 15,
00:14:16.90\00:14:26.68
good, 16, keep
the elbow on one spot,
00:14:26.71\00:14:29.65
extend the arm, make
yourself work both ways.
00:14:31.58\00:14:34.98
Number we're now? 22, 23.
00:14:37.18\00:14:40.14
Now, you're really
working their Janie.
00:14:40.17\00:14:41.44
We're supposed
to, aren't we? Yeah,
00:14:45.19\00:14:47.02
good, yes that is the
idea. Okay, shake them out.
00:14:50.32\00:14:53.62
Okay, let's do little neck work.
00:14:54.23\00:14:55.81
We're gonna tip
our head to the side.
00:14:56.62\00:14:58.06
Now, go to the other
direction and tip and back,
00:14:58.74\00:15:02.83
and tip onto the
right, left and right,
00:15:03.46\00:15:08.38
and left and
right, and left and right.
00:15:08.87\00:15:14.37
Try and keep
the shoulders square
00:15:14.40\00:15:15.93
and just lose the neck and over,
00:15:15.96\00:15:18.98
okay. And over, good, okay.
00:15:20.93\00:15:27.11
Now, let's go up and
down, and up and down,
00:15:27.14\00:15:32.98
and up and
down, and up and down,
00:15:33.56\00:15:38.68
and up and
down, and up and down.
00:15:39.36\00:15:44.30
Ten more there
is 1, and 2, and 3,
00:15:44.33\00:15:52.02
and 4, and 5, and 6, 7, and 8,
00:15:53.25\00:16:02.93
two more times 9, and 10. Okay,
00:16:02.96\00:16:08.80
we're gonna do some side lunges
00:16:09.36\00:16:10.85
and while you're
do this is similar
00:16:11.35\00:16:13.15
your regular lunges we're
gonna step out to the side,
00:16:13.18\00:16:15.29
push back then
come out the other side,
00:16:15.82\00:16:18.01
okay. Now, we're gonna
have to stay a little bit,
00:16:18.61\00:16:20.62
so Jonathan I want you step up
00:16:20.65\00:16:21.76
front little bit more.
00:16:21.79\00:16:22.76
Okay, step off the
side and lunge down,
00:16:22.77\00:16:26.24
okay. Now, go the other way.
00:16:26.86\00:16:28.20
Okay, we're gonna come
right back to the center.
00:16:28.66\00:16:30.52
We're gonna come
right back to the center
00:16:30.55\00:16:31.64
and then step out. Good,
00:16:31.67\00:16:34.61
then bring it back
then step out the other way,
00:16:34.64\00:16:36.90
there you go.
That's what I want, okay.
00:16:36.93\00:16:39.24
How many to do? Yeah,
00:16:39.44\00:16:40.50
you are gonna be on two. Okay go
00:16:40.53\00:16:41.58
and step out to the
right, good and step.
00:16:41.61\00:16:44.82
Good, good, and
step, and do 20 each side.
00:16:45.25\00:16:52.65
Good, we're looking
good, keep your chest up.
00:16:58.60\00:17:00.24
This might take a
little bit of work
00:17:01.81\00:17:03.21
for a nation wise at first
00:17:03.24\00:17:04.65
and you should
feel the stretch inside
00:17:06.17\00:17:07.76
of your thigh as well
as work in the quadricep,
00:17:07.79\00:17:10.43
keep your head up,
keep your chest up.
00:17:10.88\00:17:13.12
And keep
breathing, very important,
00:17:14.96\00:17:18.54
that get lots of fresh
air as you going through.
00:17:18.57\00:17:21.04
That's why it's so
good to go out for walks
00:17:21.07\00:17:22.61
because you get
that fresh air coming in
00:17:23.19\00:17:25.97
and also I should mention that
00:17:26.44\00:17:27.60
lot of times
people say, well I don't,
00:17:27.63\00:17:29.41
the only
exercise I do is walking.
00:17:29.44\00:17:30.98
Well, I got news for
you, it's not enough.
00:17:31.40\00:17:34.16
Walking is great exercise,
00:17:34.69\00:17:36.06
but it's for whole
different aspect of
00:17:36.35\00:17:37.91
training is for your
cardiovascular training,
00:17:37.94\00:17:40.52
which is very, very important
00:17:40.55\00:17:41.84
and it's a big part of exercise
00:17:41.87\00:17:43.87
and we stress that time to time
00:17:43.90\00:17:45.49
again here on Body & Spirit.
00:17:45.52\00:17:46.65
In fact, we have a segment
00:17:46.68\00:17:48.22
of Body & Spirit
called Body & Spirit Aerobics.
00:17:48.25\00:17:49.96
So, we definitely
believe in aerobics.
00:17:49.99\00:17:51.86
And aerobics
training and walking
00:17:52.29\00:17:53.46
is extremely
important, but it's not enough,
00:17:53.49\00:17:56.85
it's not gonna stimulate
your muscles that much.
00:17:56.88\00:17:58.83
It goes back to the
same concept of just
00:17:58.86\00:18:01.16
curling 10 pound dumbbells,
00:18:01.19\00:18:02.43
if that's all you do that's all
00:18:02.46\00:18:04.36
you are gonna able to do.
00:18:04.39\00:18:05.36
Okay, I'm glad
you're not blocking my view,
00:18:05.67\00:18:07.49
Janie, okay. I'll try.
00:18:07.52\00:18:10.85
Okay, now let's
do regular lunges.
00:18:11.41\00:18:13.50
Now, our legs are warmed up.
00:18:13.94\00:18:15.20
Okay, start with the left side.
00:18:15.23\00:18:16.34
We're gonna do 20
each way that time.
00:18:16.81\00:18:18.82
So, walking is great exercise,
00:18:23.48\00:18:25.41
however, if you got to
do something to stimulate
00:18:25.99\00:18:28.45
your muscles otherwise
00:18:28.48\00:18:29.93
that's all you will
be able to do is walk
00:18:29.96\00:18:31.71
and even jogging
even though it might
00:18:31.74\00:18:33.30
be a little more severe,
00:18:33.33\00:18:34.30
it still not gonna be
enough to keep the legs
00:18:34.71\00:18:36.84
fully in tone because
you're not getting the legs
00:18:36.87\00:18:39.46
working to a full
range of motion. Certainly,
00:18:39.49\00:18:41.37
if you're walking up and
down hills that will help
00:18:41.40\00:18:43.74
because you will bring
00:18:43.77\00:18:44.74
little more resistance to it,
00:18:44.75\00:18:45.72
but really what
we want to have done
00:18:45.75\00:18:47.48
is take the muscles
through a full range of motion
00:18:47.51\00:18:49.67
and now we will
maximize your benefits
00:18:49.70\00:18:51.74
and help to
keep you toned. Good,
00:18:52.06\00:18:54.71
we're looking good. 12. Okay,
00:18:55.42\00:18:56.77
let's slow it
down just little bit.
00:18:56.80\00:18:58.03
We look like, I'm
talking about walking
00:18:58.48\00:19:00.32
and hiking and all
that kind of stuff.
00:19:00.35\00:19:01.70
And Jonathan is getting excited,
00:19:01.73\00:19:02.72
I'm afraid he is
gonna walk after set here.
00:19:02.75\00:19:04.84
So, let's slow
it down little bit.
00:19:05.35\00:19:06.94
16. Okay, it's 16,
this is. Seventeen.
00:19:09.92\00:19:15.04
This is seventeen,
Oh! Forgive me Janie,
00:19:15.07\00:19:16.50
I don't wanna miss one there.
00:19:16.53\00:19:17.50
Eighteen. Number 18, and 19,
00:19:17.51\00:19:23.33
one more time 20, good. Alright,
00:19:23.36\00:19:28.66
do you feel your
legs doing all that?
00:19:28.89\00:19:30.42
Oh! Yeah. Okay, so
probably we got to do
00:19:30.45\00:19:32.89
those stretching then.
Well, before we do that
00:19:32.92\00:19:35.95
I would like to do
some hamstring work
00:19:35.98\00:19:37.37
and the way I want you to do it
00:19:37.40\00:19:38.46
is you are gonna
use me as a brace
00:19:38.49\00:19:39.97
and now what you're gonna do is
00:19:40.00\00:19:40.97
you're gonna do
just take one leg back
00:19:40.98\00:19:42.36
and you're gonna
flex up your hamstring on
00:19:42.39\00:19:45.07
each side like you
are just flexing an arm
00:19:45.10\00:19:46.79
what you are doing with your,
00:19:46.82\00:19:47.79
your hamstring set.
Thirty on each side,
00:19:47.80\00:19:50.14
control it, not too fast.
00:19:50.17\00:19:52.93
Janie they are up
and down pretty quick.
00:19:53.40\00:19:54.37
You got those
shoulder legs Janie
00:19:54.38\00:19:55.35
they are up and
down pretty quick.
00:19:55.36\00:19:56.54
So, do it little slower, slower,
00:19:57.09\00:19:59.60
feel your muscle contract,
00:19:59.76\00:20:01.14
feel it contract, you
should feel in your hamstring
00:20:01.17\00:20:04.08
as you do it.
Flex, flex little slower,
00:20:04.11\00:20:07.71
come up little
slower, there we go,
00:20:07.74\00:20:09.96
that's better,
flex, and flex, and flex.
00:20:09.99\00:20:14.45
How many is that? Fifteen.
00:20:14.48\00:20:15.93
Okay, we are feeling
them in the hamstring,
00:20:15.96\00:20:18.59
okay. Able to feel
in your hamstring Janie.
00:20:18.62\00:20:20.97
Okay, flex and
flex and flex, okay.
00:20:21.37\00:20:27.32
Control them over is
little slower, little slower,
00:20:27.69\00:20:30.20
good, flex and feel it.
00:20:30.71\00:20:32.61
Feel the muscles
work, feel the muscles work,
00:20:32.98\00:20:35.72
okay 26, 27, 28, 29, 30.
Okay, good, switch sides.
00:20:36.26\00:20:45.01
Good, keep it
control, flex each time,
00:20:48.64\00:20:52.45
flex each time,
you wanna be feeling
00:20:52.94\00:20:54.63
each muscle you work
00:20:54.66\00:20:55.69
and so this case
should feeling the hamstrings,
00:20:56.13\00:20:57.97
which is the back of the legs,
00:20:58.00\00:20:59.21
very important. The overall
00:20:59.68\00:21:03.06
stability of your leg.
00:21:03.09\00:21:04.21
Your hamstrings are
made up of three muscles,
00:21:04.70\00:21:06.63
semitendinosus, semimembranosus
00:21:07.36\00:21:09.51
and biceps femoris.
So, we wanna keep them
00:21:09.88\00:21:12.93
all working,
right Janie? Umm! Umm!
00:21:12.96\00:21:14.57
Okay, remember all
those from anatomy class.
00:21:14.60\00:21:16.37
Yes. Okay good.
22. 23, 24, 25, 26,
00:21:16.40\00:21:24.47
27, 28, 29, 30. Good, okay,
00:21:24.96\00:21:30.89
while you right here let's go
00:21:30.92\00:21:32.46
and stretch your quadriceps.
00:21:32.49\00:21:34.23
Okay, now for most people
00:21:35.99\00:21:41.46
they need to balance themselves.
00:21:41.49\00:21:42.84
Jonathan however doesn't.
00:21:43.33\00:21:45.61
He has been doing this for
00:21:45.64\00:21:47.18
quite a while now everyday,
00:21:47.21\00:21:48.58
I don't know how long.
00:21:48.61\00:21:49.58
I just wanna try
and push him one time.
00:21:50.21\00:21:51.62
He starts to lose his balance.
00:21:53.13\00:21:54.88
He is a very
balanced person able to hold
00:21:55.71\00:21:57.92
himself up
without too much problem.
00:21:57.95\00:21:59.44
Okay, Janie is doing
it more traditionally.
00:22:00.00\00:22:02.73
Let's switch sides.
00:22:02.76\00:22:03.84
Hey, Jonathan I
wanna ask you a question
00:22:06.22\00:22:07.91
at the Wellness
Center, we've people there for
00:22:07.94\00:22:10.22
three weeks and
obviously they probably try
00:22:10.25\00:22:12.89
and imitate you by
balancing at one foot,
00:22:12.92\00:22:15.92
are they able to do
that? At first they are not,
00:22:15.95\00:22:18.07
but eventually by
the time they leave they
00:22:18.10\00:22:19.72
are able to
catch on and do it too.
00:22:19.75\00:22:20.95
That's good, it's
good to have goals.
00:22:21.49\00:22:23.71
You bet. Okay,
let's go and relax.
00:22:23.96\00:22:27.07
We're gonna step out
00:22:27.10\00:22:28.46
and stretch your hamstring now.
00:22:28.49\00:22:29.48
Exercise takes on
three components - strength,
00:22:34.92\00:22:37.96
aerobic
conditioning, and flexibility.
00:22:38.75\00:22:41.63
So, we wanna
work on those aspects.
00:22:42.22\00:22:44.17
We encourage
everybody to get into regular
00:22:44.71\00:22:46.65
aerobic program here. Okay,
00:22:46.68\00:22:48.95
switch sides
whether you want to walk
00:22:48.98\00:22:50.96
or swim or cycle
whatever you want to do?
00:22:51.42\00:22:54.61
Aerobic exercise
is a rhythmic activity
00:22:54.64\00:22:57.13
and a major muscle
group and should not be
00:22:57.50\00:22:59.70
confuse with what we do here,
00:22:59.73\00:23:01.26
which is
anaerobic exercise design
00:23:01.69\00:23:04.35
to stimulate muscle and that's
00:23:04.38\00:23:05.99
stimulating the
muscle is what's gonna
00:23:06.02\00:23:07.92
give you muscle
tone. Okay, good relax.
00:23:07.95\00:23:12.39
Alright, we're
gonna do some calf work.
00:23:12.85\00:23:14.84
Step back, and we're
gonna put one foot back
00:23:15.35\00:23:19.52
and heel down. And
now we're gonna push up
00:23:19.55\00:23:21.09
onto the toe and back down.
00:23:21.12\00:23:23.05
We're gonna do 30 on each side
00:23:23.53\00:23:24.87
and by the 30th repetition
we should start feeling
00:23:25.44\00:23:28.11
some effect back
in the calf area.
00:23:28.14\00:23:30.86
Push up, push up, push up.
00:23:34.16\00:23:38.25
I remember story of
a Wall Street broker,
00:23:38.75\00:23:43.18
who made a millions of dollars
00:23:43.21\00:23:44.90
and got tired of the
rat race of Wall Street,
00:23:44.93\00:23:47.59
so he moved to Montana
and start his own ranch.
00:23:47.77\00:23:51.15
What number we
are on there Janie?
00:23:51.74\00:23:53.23
Twenty. Okay, and
while he was in Montana,
00:23:53.26\00:23:56.60
he was working
hard all day long.
00:23:56.63\00:23:58.49
Back when he was in Wall Street
00:23:59.09\00:24:00.73
he worked out
everyday for an hour,
00:24:00.76\00:24:02.87
but he did not,
did not work all day
00:24:02.90\00:24:06.05
physical labor like
he did on, on the ranch.
00:24:06.08\00:24:07.95
Where we are at
now? Thirty. Okay,
00:24:08.31\00:24:10.13
let's hold the back
there and stretch for a moment
00:24:10.16\00:24:12.59
before we switch over.
00:24:12.62\00:24:13.59
And, so while he
was working on the farm
00:24:14.64\00:24:16.77
he found himself
trying to gain weight.
00:24:17.23\00:24:18.72
In fact, when people
came out to visit him
00:24:18.75\00:24:20.26
from Wall Street
they are amazed to
00:24:20.29\00:24:21.83
find their friend
had now gotten that.
00:24:21.86\00:24:24.51
And they asked
him, what happened?
00:24:25.01\00:24:26.40
He said, I don't know.
00:24:26.43\00:24:27.40
Let's switch sides now.
Just push up on the toe.
00:24:27.41\00:24:30.47
He said, I don't know,
I was working hard all day
00:24:31.00\00:24:33.35
and I don't know
why I have gotten fat.
00:24:33.38\00:24:35.24
Well, the reality is, he
wasn't exercising anymore,
00:24:35.27\00:24:37.71
taking his body to full fatigue.
00:24:37.74\00:24:39.53
He was working all day,
00:24:39.56\00:24:40.57
but it wasn't
quite the same thing.
00:24:40.60\00:24:42.37
And so he found
himself gaining weight.
00:24:42.86\00:24:44.72
In fact, out there
in the Black Hills,
00:24:44.75\00:24:46.37
where we are at, we've a
monument called crazy horse.
00:24:46.40\00:24:48.98
And it was developed
by a man name Korczak
00:24:49.31\00:24:53.47
and he was actually
worked on Mount Rushmore
00:24:53.91\00:24:56.55
for a while first,
but when he first started
00:24:56.58\00:24:58.62
the project at the age of 40
00:24:58.65\00:24:59.62
he was tremendously fit.
00:24:59.63\00:25:00.92
And had very good
washboard abdomen and,
00:25:04.05\00:25:05.02
and look great and by
the time he died 30 years
00:25:05.03\00:25:06.99
later he was a fat old man.
00:25:07.02\00:25:08.68
How many is that
Janie? Twenty eight,
00:25:09.13\00:25:11.42
thirty. Okay, let's stretch.
00:25:13.75\00:25:15.45
And amazing thing was
as he undergo up like,
00:25:15.92\00:25:17.93
I don't know
Jonathan 700 somewhat flights
00:25:17.96\00:25:20.10
of steps to get
up to their phase
00:25:20.13\00:25:22.01
and then come back
down and turn the generate
00:25:22.04\00:25:23.87
on and off and then
kept kicking out on me.
00:25:23.90\00:25:25.81
You think, how
could this guy get fat
00:25:25.84\00:25:27.34
by doing all this work,
00:25:27.97\00:25:29.04
but yet he did he
was having to split
00:25:29.38\00:25:31.23
wood to build his
house. Okay, relax,
00:25:31.26\00:25:34.16
okay we're gonna do
some abdominal work.
00:25:34.21\00:25:35.84
Contract your
abdomen and then lean back,
00:25:36.26\00:25:39.56
contract and lean back
and contract and lean back.
00:25:40.03\00:25:45.33
And let's keep
going. And despite the fact,
00:25:45.36\00:25:48.48
the Korczak spend
all these years working.
00:25:48.51\00:25:51.69
He still gained
weight. Have you seen the video
00:25:52.64\00:25:55.01
of him before
there. And so and I want to
00:25:55.04\00:25:59.06
imagine he looked
fabulous when he first started
00:25:59.09\00:26:00.40
the project. Very
fit, very good shape
00:26:00.43\00:26:02.52
and he has done a fantastic job
00:26:02.86\00:26:04.44
and his family is carried on
00:26:04.47\00:26:05.44
the tradition of crazy horse.
00:26:05.45\00:26:06.76
And that's not the
issue, but the thing is
00:26:07.14\00:26:08.77
as he himself, even
though he worked hard
00:26:08.80\00:26:10.76
all his life
started getting overweight
00:26:10.79\00:26:13.67
and it wasn't
just a physical labor
00:26:14.00\00:26:16.26
there was more too within that.
00:26:16.29\00:26:17.63
And getting regular exercise
00:26:17.66\00:26:19.16
and taking the body
through full range of motion
00:26:19.19\00:26:21.31
and working out
is gonna be a big
00:26:21.34\00:26:23.02
key to getting muscle tone.
00:26:23.05\00:26:24.37
Okay, let's do about five more,
00:26:24.73\00:26:26.36
1 and 2 and 3 and 4 and 5. Okay,
00:26:26.39\00:26:34.55
let's stretch to the side.
00:26:34.58\00:26:36.30
Okay, and now let's
go to the other way.
00:26:42.77\00:26:44.71
And now for the three
words you are waiting for.
00:26:50.77\00:26:52.78
We are
finished. Thank you. Okay,
00:26:52.81\00:26:55.04
don't deceive yourself
when you are exercising,
00:26:58.40\00:27:00.40
don't think,
well I just want tone,
00:27:00.43\00:27:02.39
so I'm not gonna work very hard
00:27:02.42\00:27:04.19
that's not what tone is about.
00:27:04.22\00:27:05.51
In order to get muscles
tone you have work them.
00:27:05.91\00:27:08.79
If you don't they
just gonna start to atrophy
00:27:08.82\00:27:11.71
and you won't be getting
what you are looking for.
00:27:11.74\00:27:13.60
Tone is
something that we look at
00:27:14.09\00:27:16.11
and people often time
think for losing weight,
00:27:16.14\00:27:18.56
the muscle is
getting firmer that's tone.
00:27:18.59\00:27:20.56
If we gaining
weight and adding muscle
00:27:20.59\00:27:23.27
then we called that bulk.
00:27:23.30\00:27:24.54
Well, you can
gain and lose weight
00:27:24.78\00:27:27.87
and feel like you
are toning and that's
00:27:28.16\00:27:30.12
what we are after. But
do it for the right reason,
00:27:30.15\00:27:32.75
don't just do it to look nice.
00:27:32.78\00:27:34.36
Do it for the glory of God.
00:27:34.39\00:27:35.77
Philippians 4:13
says, I can do all things
00:27:36.12\00:27:38.99
through Christ,
which strengthens me.
00:27:39.02\00:27:40.78
God bless you,
we will look forward
00:27:40.81\00:27:42.78
to see you next
time on Body & Spirit.
00:27:42.81\00:27:44.79