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
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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
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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.
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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.
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Okay and pull, hold it steady.
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Get some nice good breathe,
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so you can relax little more.
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And pull it and fivemore seconds
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4, 3, 2, 1. Okay,
let's do some bicep work,
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put the palm up,
put your hand on top
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and let's curl up, push down.
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We're gonna go
for 30 there Janie.
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And up, concentrate on flexing
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the bicep as you do it.
00:11:14.90\00:11:16.00
Each time you're
flexing the bicep,
00:11:16.60\00:11:18.81
the muscle you're working.
00:11:18.81\00:11:19.94
Feel the muscle you're working.
00:11:19.94\00:11:21.94
Squeeze it up,
down, squeeze it up,
00:11:21.94\00:11:24.71
down, make yourself
work, and up and down,
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and up and down.
00:11:29.92\00:11:31.62
This movement can
either be very simple;
00:11:31.62\00:11:34.19
if you just go through
the motions or you can find
00:11:34.19\00:11:37.29
that can be very difficult,
00:11:37.29\00:11:38.43
if you really
put something to it.
00:11:38.43\00:11:40.20
You should feel
that muscle contracting
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each time it comes up.
00:11:42.43\00:11:43.53
Bring it up, bring
it up, bring it up.
00:11:44.03\00:11:49.07
What number we're on, Janie. 23.
00:11:49.60\00:11:51.34
How many? 24.
00:11:51.34\00:11:52.61
Okay, you are
counting by threes.
00:11:52.61\00:11:55.21
26. Okay, and
two more squeeze up,
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squeeze up. Oh! I
like that feeling,
00:12:01.48\00:12:03.65
alright other side. Okay, up
00:12:03.65\00:12:05.92
and you feel that tone
coming into the muscles.
00:12:06.42\00:12:08.96
People think that they
just do little tiny weights
00:12:13.80\00:12:16.03
and hardly make themselves work
00:12:16.56\00:12:18.53
that they are gonna
tone themselves up that way
00:12:19.07\00:12:20.90
and that's not gonna happen.
00:12:20.90\00:12:22.00
In order to tone your muscles,
00:12:22.00\00:12:23.64
you have to work them.
00:12:23.64\00:12:25.21
You know, one time
I weighed 292 pounds
00:12:26.07\00:12:29.11
that's back in the days,
00:12:29.11\00:12:30.48
when I was bench pressing 500.
00:12:30.48\00:12:31.85
And though while
I was losing weight,
00:12:33.08\00:12:34.58
I was training hard all
the time to bring myself
00:12:34.58\00:12:38.12
down to my current body weight.
00:12:38.12\00:12:39.39
And although I lost 50 pounds,
00:12:40.39\00:12:42.29
I was lifting
hard the whole time
00:12:42.79\00:12:44.73
and so by toning muscles,
00:12:45.56\00:12:47.00
when they think
about shrinking down
00:12:47.00\00:12:48.40
you still need to
train, where we at?
00:12:48.90\00:12:50.57
27. Okay, and two more, good.
00:12:50.90\00:12:57.31
Alright shake them out.
Okay, now we're gonna do
00:12:57.31\00:12:59.84
some triceps, we stand here,
00:12:59.84\00:13:02.71
now block the hand,
get out just little bit,
00:13:02.71\00:13:05.21
push out and down, push
out and away from yourself.
00:13:05.21\00:13:08.85
Concentrate on your triceps now.
00:13:12.12\00:13:13.76
We're doing 30,
focusing on the back of the arm.
00:13:14.36\00:13:17.89
Now if you feel like,
you are relatively lean,
00:13:20.83\00:13:22.73
but your back arms are
still soft and floppy around,
00:13:23.20\00:13:26.70
floppy, just put
some muscle back there.
00:13:26.70\00:13:29.04
You know,
definitely from that area.
00:13:29.54\00:13:31.11
Seventeen. Okay,
now we're gonna 18.
00:13:33.81\00:13:36.21
Feel the
contraction each time, 19, 20.
00:13:36.75\00:13:41.42
1, and 2, and 3,
and 4, and 5, 6, 7,
00:13:42.62\00:13:53.83
and 8, and 9, one more time,
00:13:54.83\00:13:58.40
good. Switch
sides, press out, and 2,
00:13:59.00\00:14:03.84
3, and 4, 5, 6, good,
extend, extend, extend.
00:14:05.01\00:14:15.92
There is ten, 11,
and 12, and 13, 14, 15,
00:14:16.52\00:14:26.33
good, 16, keep
the elbow on one spot,
00:14:26.33\00:14:29.23
extend the arm, make
yourself work both ways.
00:14:31.17\00:14:34.57
Number we're now? 22, 23.
00:14:36.77\00:14:39.77
Now, you're really
working their Janie.
00:14:39.77\00:14:41.04
We're supposed
to, aren't we? Yeah,
00:14:44.78\00:14:46.61
good, yes that is the
idea. Okay, shake them out.
00:14:49.92\00:14:53.22
Okay, let's do little neck work.
00:14:53.82\00:14:55.42
We're gonna tip
our head to the side.
00:14:56.22\00:14:57.66
Now, go to the other
direction and tip and back,
00:14:58.36\00:15:02.40
and tip onto the
right, left and right,
00:15:03.03\00:15:07.97
and left and
right, and left and right.
00:15:08.47\00:15:14.01
Try and keep
the shoulders square
00:15:14.01\00:15:15.54
and just lose the neck and over,
00:15:15.54\00:15:18.58
okay. And over, good, okay.
00:15:20.52\00:15:26.76
Now, let's go up and
down, and up and down,
00:15:26.76\00:15:32.59
and up and
down, and up and down,
00:15:33.16\00:15:38.27
and up and
down, and up and down.
00:15:38.93\00:15:43.91
Ten more there
is 1, and 2, and 3,
00:15:43.91\00:15:51.61
and 4, and 5, and 6, 7, and 8,
00:15:52.85\00:16:02.56
two more times 9, and 10. Okay,
00:16:02.56\00:16:08.40
we're gonna do some side lunges
00:16:08.93\00:16:10.43
and while you're
do this is similar
00:16:10.93\00:16:12.77
your regular lunges we're
gonna step out to the side,
00:16:12.77\00:16:14.87
push back then
come out the other side,
00:16:15.40\00:16:17.61
okay. Now, we're gonna
have to stay a little bit,
00:16:18.21\00:16:20.24
so Jonathan I want you step up
00:16:20.24\00:16:21.38
front little bit more.
00:16:21.38\00:16:22.38
Okay, step off the
side and lunge down,
00:16:22.38\00:16:25.85
okay. Now, go the other way.
00:16:26.45\00:16:27.82
Okay, we're gonna come
right back to the center.
00:16:28.25\00:16:30.15
We're gonna come
right back to the center
00:16:30.15\00:16:31.29
and then step out. Good,
00:16:31.29\00:16:34.26
then bring it back
then step out the other way,
00:16:34.26\00:16:36.52
there you go.
That's what I want, okay.
00:16:36.52\00:16:38.86
How many to do? Yeah,
00:16:39.06\00:16:40.13
you are gonna be on two. Okay go
00:16:40.13\00:16:41.20
and step out to the
right, good and step.
00:16:41.20\00:16:44.40
Good, good, and
step, and do 20 each side.
00:16:44.83\00:16:52.24
Good, we're looking
good, keep your chest up.
00:16:58.21\00:16:59.78
This might take a
little bit of work
00:17:01.42\00:17:02.85
for a nation wise at first
00:17:02.85\00:17:04.25
and you should
feel the stretch inside
00:17:05.79\00:17:07.39
of your thigh as well
as work in the quadricep,
00:17:07.39\00:17:10.03
keep your head up,
keep your chest up.
00:17:10.49\00:17:12.73
And keep
breathing, very important,
00:17:14.56\00:17:18.17
that get lots of fresh
air as you going through.
00:17:18.17\00:17:20.67
That's why it's so
good to go out for walks
00:17:20.67\00:17:22.20
because you get
that fresh air coming in
00:17:22.77\00:17:25.57
and also I should mention that
00:17:26.04\00:17:27.21
lot of times
people say, well I don't,
00:17:27.21\00:17:29.04
the only
exercise I do is walking.
00:17:29.04\00:17:30.58
Well, I got news for
you, it's not enough.
00:17:31.01\00:17:33.75
Walking is great exercise,
00:17:34.28\00:17:35.65
but it's for whole
different aspect of
00:17:35.95\00:17:37.55
training is for your
cardiovascular training,
00:17:37.55\00:17:40.16
which is very, very important
00:17:40.16\00:17:41.49
and it's a big part of exercise
00:17:41.49\00:17:43.53
and we stress that time to time
00:17:43.53\00:17:45.13
again here on Body & Spirit.
00:17:45.13\00:17:46.29
In fact, we have a segment
00:17:46.29\00:17:47.86
of Body & Spirit
called Body & Spirit Aerobics.
00:17:47.86\00:17:49.56
So, we definitely
believe in aerobics.
00:17:49.56\00:17:51.43
And aerobics
training and walking
00:17:51.87\00:17:53.07
is extremely
important, but it's not enough,
00:17:53.07\00:17:56.47
it's not gonna stimulate
your muscles that much.
00:17:56.47\00:17:58.44
It goes back to the
same concept of just
00:17:58.44\00:18:00.78
curling 10 pound dumbbells,
00:18:00.78\00:18:02.04
if that's all you do that's all
00:18:02.04\00:18:03.98
you are gonna able to do.
00:18:03.98\00:18:04.95
Okay, I'm glad
you're not blocking my view,
00:18:05.28\00:18:07.12
Janie, okay. I'll try.
00:18:07.12\00:18:10.45
Okay, now let's
do regular lunges.
00:18:11.02\00:18:13.12
Now, our legs are warmed up.
00:18:13.56\00:18:14.82
Okay, start with the left side.
00:18:14.82\00:18:15.96
We're gonna do 20
each way that time.
00:18:16.42\00:18:18.43
So, walking is great exercise,
00:18:23.06\00:18:25.00
however, if you got to
do something to stimulate
00:18:25.57\00:18:28.07
your muscles otherwise
00:18:28.07\00:18:29.54
that's all you will
be able to do is walk
00:18:29.54\00:18:31.34
and even jogging
even though it might
00:18:31.34\00:18:32.91
be a little more severe,
00:18:32.91\00:18:33.91
it still not gonna be
enough to keep the legs
00:18:34.31\00:18:36.48
fully in tone because
you're not getting the legs
00:18:36.48\00:18:39.08
working to a full
range of motion. Certainly,
00:18:39.08\00:18:41.02
if you're walking up and
down hills that will help
00:18:41.02\00:18:43.39
because you will bring
00:18:43.39\00:18:44.35
little more resistance to it,
00:18:44.35\00:18:45.35
but really what
we want to have done
00:18:45.35\00:18:47.12
is take the muscles
through a full range of motion
00:18:47.12\00:18:49.32
and now we will
maximize your benefits
00:18:49.32\00:18:51.36
and help to
keep you toned. Good,
00:18:51.66\00:18:54.30
we're looking good. 12. Okay,
00:18:54.96\00:18:56.40
let's slow it
down just little bit.
00:18:56.40\00:18:57.60
We look like, I'm
talking about walking
00:18:58.07\00:18:59.87
and hiking and all
that kind of stuff.
00:18:59.87\00:19:01.30
And Jonathan is getting excited,
00:19:01.30\00:19:02.34
I'm afraid he is
gonna walk after set here.
00:19:02.34\00:19:04.44
So, let's slow
it down little bit.
00:19:04.94\00:19:06.54
16. Okay, it's 16,
this is. Seventeen.
00:19:09.51\00:19:14.68
This is seventeen,
Oh! Forgive me Janie,
00:19:14.68\00:19:16.12
I don't wanna miss one there.
00:19:16.12\00:19:17.12
Eighteen. Number 18, and 19,
00:19:17.12\00:19:22.96
one more time 20, good. Alright,
00:19:22.96\00:19:28.23
do you feel your
legs doing all that?
00:19:28.46\00:19:30.03
Oh! Yeah. Okay, so
probably we got to do
00:19:30.03\00:19:32.50
those stretching then.
Well, before we do that
00:19:32.50\00:19:35.57
I would like to do
some hamstring work
00:19:35.57\00:19:37.01
and the way I want you to do it
00:19:37.01\00:19:38.07
is you are gonna
use me as a brace
00:19:38.07\00:19:39.61
and now what you're gonna do is
00:19:39.61\00:19:40.58
you're gonna do
just take one leg back
00:19:40.58\00:19:41.98
and you're gonna
flex up your hamstring on
00:19:41.98\00:19:44.71
each side like you
are just flexing an arm
00:19:44.71\00:19:46.41
what you are doing with your,
00:19:46.41\00:19:47.42
your hamstring set.
Thirty on each side,
00:19:47.42\00:19:49.78
control it, not too fast.
00:19:49.78\00:19:52.52
Janie they are up
and down pretty quick.
00:19:53.02\00:19:53.99
You got those
shoulder legs Janie
00:19:53.99\00:19:54.96
they are up and
down pretty quick.
00:19:54.96\00:19:56.16
So, do it little slower, slower,
00:19:56.69\00:19:59.36
feel your muscle contract,
00:19:59.36\00:20:00.80
feel it contract, you
should feel in your hamstring
00:20:00.80\00:20:03.70
as you do it.
Flex, flex little slower,
00:20:03.70\00:20:07.34
come up little
slower, there we go,
00:20:07.34\00:20:09.57
that's better,
flex, and flex, and flex.
00:20:09.57\00:20:14.08
How many is that? Fifteen.
00:20:14.08\00:20:15.54
Okay, we are feeling
them in the hamstring,
00:20:15.54\00:20:18.21
okay. Able to feel
in your hamstring Janie.
00:20:18.21\00:20:20.58
Okay, flex and
flex and flex, okay.
00:20:20.98\00:20:26.92
Control them over is
little slower, little slower,
00:20:27.29\00:20:29.82
good, flex and feel it.
00:20:30.33\00:20:32.23
Feel the muscles
work, feel the muscles work,
00:20:32.59\00:20:35.30
okay 26, 27, 28, 29, 30.
Okay, good, switch sides.
00:20:35.83\00:20:44.61
Good, keep it
control, flex each time,
00:20:48.24\00:20:52.05
flex each time,
you wanna be feeling
00:20:52.55\00:20:54.25
each muscle you work
00:20:54.25\00:20:55.28
and so this case
should feeling the hamstrings,
00:20:55.72\00:20:57.62
which is the back of the legs,
00:20:57.62\00:20:58.82
very important. The overall
00:20:59.29\00:21:02.69
stability of your leg.
00:21:02.69\00:21:03.83
Your hamstrings are
made up of three muscles,
00:21:04.33\00:21:06.23
semitendinosus, semimembranosus
00:21:06.93\00:21:09.10
and biceps femoris.
So, we wanna keep them
00:21:09.46\00:21:12.53
all working,
right Janie? Umm! Umm!
00:21:12.53\00:21:14.20
Okay, remember all
those from anatomy class.
00:21:14.20\00:21:16.00
Yes. Okay good.
22. 23, 24, 25, 26,
00:21:16.00\00:21:24.08
27, 28, 29, 30. Good, okay,
00:21:24.55\00:21:30.52
while you right here let's go
00:21:30.52\00:21:32.09
and stretch your quadriceps.
00:21:32.09\00:21:33.82
Okay, now for most people
00:21:35.59\00:21:41.06
they need to balance themselves.
00:21:41.06\00:21:42.43
Jonathan however doesn't.
00:21:42.90\00:21:45.23
He has been doing this for
00:21:45.23\00:21:46.80
quite a while now everyday,
00:21:46.80\00:21:48.20
I don't know how long.
00:21:48.20\00:21:49.17
I just wanna try
and push him one time.
00:21:49.80\00:21:51.21
He starts to lose his balance.
00:21:52.71\00:21:54.48
He is a very
balanced person able to hold
00:21:55.31\00:21:57.55
himself up
without too much problem.
00:21:57.55\00:21:59.05
Okay, Janie is doing
it more traditionally.
00:21:59.61\00:22:02.35
Let's switch sides.
00:22:02.35\00:22:03.45
Hey, Jonathan I
wanna ask you a question
00:22:05.82\00:22:07.56
at the Wellness
Center, we've people there for
00:22:07.56\00:22:09.86
three weeks and
obviously they probably try
00:22:09.86\00:22:12.53
and imitate you by
balancing at one foot,
00:22:12.53\00:22:15.53
are they able to do
that? At first they are not,
00:22:15.53\00:22:17.70
but eventually by
the time they leave they
00:22:17.70\00:22:19.33
are able to
catch on and do it too.
00:22:19.33\00:22:20.54
That's good, it's
good to have goals.
00:22:21.07\00:22:23.30
You bet. Okay,
let's go and relax.
00:22:23.54\00:22:26.71
We're gonna step out
00:22:26.71\00:22:28.08
and stretch your hamstring now.
00:22:28.08\00:22:29.08
Exercise takes on
three components - strength,
00:22:34.52\00:22:37.55
aerobic
conditioning, and flexibility.
00:22:38.35\00:22:41.22
So, we wanna
work on those aspects.
00:22:41.82\00:22:43.79
We encourage
everybody to get into regular
00:22:44.33\00:22:46.29
aerobic program here. Okay,
00:22:46.29\00:22:48.56
switch sides
whether you want to walk
00:22:48.56\00:22:50.53
or swim or cycle
whatever you want to do?
00:22:51.00\00:22:54.24
Aerobic exercise
is a rhythmic activity
00:22:54.24\00:22:56.71
and a major muscle
group and should not be
00:22:57.11\00:22:59.31
confuse with what we do here,
00:22:59.31\00:23:00.84
which is
anaerobic exercise design
00:23:01.28\00:23:03.98
to stimulate muscle and that's
00:23:03.98\00:23:05.61
stimulating the
muscle is what's gonna
00:23:05.61\00:23:07.55
give you muscle
tone. Okay, good relax.
00:23:07.55\00:23:11.99
Alright, we're
gonna do some calf work.
00:23:12.45\00:23:14.46
Step back, and we're
gonna put one foot back
00:23:14.96\00:23:19.16
and heel down. And
now we're gonna push up
00:23:19.16\00:23:20.73
onto the toe and back down.
00:23:20.73\00:23:22.63
We're gonna do 30 on each side
00:23:23.10\00:23:24.47
and by the 30th repetition
we should start feeling
00:23:25.03\00:23:27.74
some effect back
in the calf area.
00:23:27.74\00:23:30.44
Push up, push up, push up.
00:23:33.74\00:23:37.85
I remember story of
a Wall Street broker,
00:23:38.35\00:23:42.82
who made a millions of dollars
00:23:42.82\00:23:44.52
and got tired of the
rat race of Wall Street,
00:23:44.52\00:23:47.19
so he moved to Montana
and start his own ranch.
00:23:47.39\00:23:50.76
What number we
are on there Janie?
00:23:51.36\00:23:52.86
Twenty. Okay, and
while he was in Montana,
00:23:52.86\00:23:56.20
he was working
hard all day long.
00:23:56.20\00:23:58.07
Back when he was in Wall Street
00:23:58.67\00:24:00.34
he worked out
everyday for an hour,
00:24:00.34\00:24:02.50
but he did not,
did not work all day
00:24:02.50\00:24:05.67
physical labor like
he did on, on the ranch.
00:24:05.67\00:24:07.54
Where we are at
now? Thirty. Okay,
00:24:07.91\00:24:09.74
let's hold the back
there and stretch for a moment
00:24:09.74\00:24:12.21
before we switch over.
00:24:12.21\00:24:13.18
And, so while he
was working on the farm
00:24:14.25\00:24:16.38
he found himself
trying to gain weight.
00:24:16.82\00:24:18.35
In fact, when people
came out to visit him
00:24:18.35\00:24:19.89
from Wall Street
they are amazed to
00:24:19.89\00:24:21.46
find their friend
had now gotten that.
00:24:21.46\00:24:24.13
And they asked
him, what happened?
00:24:24.63\00:24:26.03
He said, I don't know.
00:24:26.03\00:24:27.03
Let's switch sides now.
Just push up on the toe.
00:24:27.03\00:24:30.07
He said, I don't know,
I was working hard all day
00:24:30.60\00:24:32.97
and I don't know
why I have gotten fat.
00:24:32.97\00:24:34.87
Well, the reality is, he
wasn't exercising anymore,
00:24:34.87\00:24:37.34
taking his body to full fatigue.
00:24:37.34\00:24:39.14
He was working all day,
00:24:39.14\00:24:40.21
but it wasn't
quite the same thing.
00:24:40.21\00:24:41.98
And so he found
himself gaining weight.
00:24:42.44\00:24:44.35
In fact, out there
in the Black Hills,
00:24:44.35\00:24:46.01
where we are at, we've a
monument called crazy horse.
00:24:46.01\00:24:48.58
And it was developed
by a man name Korczak
00:24:48.92\00:24:53.09
and he was actually
worked on Mount Rushmore
00:24:53.52\00:24:56.19
for a while first,
but when he first started
00:24:56.19\00:24:58.26
the project at the age of 40
00:24:58.26\00:24:59.23
he was tremendously fit.
00:24:59.23\00:25:00.53
And had very good
washboard abdomen and,
00:25:03.63\00:25:04.63
and look great and by
the time he died 30 years
00:25:04.63\00:25:06.60
later he was a fat old man.
00:25:06.60\00:25:08.27
How many is that
Janie? Twenty eight,
00:25:08.70\00:25:11.01
thirty. Okay, let's stretch.
00:25:13.34\00:25:15.04
And amazing thing was
as he undergo up like,
00:25:15.51\00:25:17.55
I don't know
Jonathan 700 somewhat flights
00:25:17.55\00:25:19.71
of steps to get
up to their phase
00:25:19.71\00:25:21.65
and then come back
down and turn the generate
00:25:21.65\00:25:23.52
on and off and then
kept kicking out on me.
00:25:23.52\00:25:25.45
You think, how
could this guy get fat
00:25:25.45\00:25:26.96
by doing all this work,
00:25:27.52\00:25:28.66
but yet he did he
was having to split
00:25:28.99\00:25:30.86
wood to build his
house. Okay, relax,
00:25:30.86\00:25:33.83
okay we're gonna do
some abdominal work.
00:25:33.83\00:25:35.43
Contract your
abdomen and then lean back,
00:25:35.83\00:25:39.13
contract and lean back
and contract and lean back.
00:25:39.60\00:25:44.94
And let's keep
going. And despite the fact,
00:25:44.94\00:25:48.11
the Korczak spend
all these years working.
00:25:48.11\00:25:51.28
He still gained
weight. Have you seen the video
00:25:52.25\00:25:54.65
of him before
there. And so and I want to
00:25:54.65\00:25:58.69
imagine he looked
fabulous when he first started
00:25:58.69\00:25:59.95
the project. Very
fit, very good shape
00:25:59.95\00:26:02.12
and he has done a fantastic job
00:26:02.46\00:26:04.09
and his family is carried on
00:26:04.09\00:26:05.06
the tradition of crazy horse.
00:26:05.06\00:26:06.36
And that's not the
issue, but the thing is
00:26:06.76\00:26:08.40
as he himself, even
though he worked hard
00:26:08.40\00:26:10.37
all his life
started getting overweight
00:26:10.37\00:26:13.27
and it wasn't
just a physical labor
00:26:13.60\00:26:15.87
there was more too within that.
00:26:15.87\00:26:17.24
And getting regular exercise
00:26:17.24\00:26:18.77
and taking the body
through full range of motion
00:26:18.77\00:26:20.94
and working out
is gonna be a big
00:26:20.94\00:26:22.64
key to getting muscle tone.
00:26:22.64\00:26:23.98
Okay, let's do about five more,
00:26:24.31\00:26:25.98
1 and 2 and 3 and 4 and 5. Okay,
00:26:25.98\00:26:34.19
let's stretch to the side.
00:26:34.19\00:26:35.92
Okay, and now let's
go to the other way.
00:26:42.36\00:26:44.30
And now for the three
words you are waiting for.
00:26:50.37\00:26:52.41
We are
finished. Thank you. Okay,
00:26:52.41\00:26:54.64
don't deceive yourself
when you are exercising,
00:26:58.01\00:26:59.95
don't think,
well I just want tone,
00:26:59.95\00:27:02.02
so I'm not gonna work very hard
00:27:02.02\00:27:03.82
that's not what tone is about.
00:27:03.82\00:27:05.12
In order to get muscles
tone you have work them.
00:27:05.52\00:27:08.42
If you don't they
just gonna start to atrophy
00:27:08.42\00:27:11.36
and you won't be getting
what you are looking for.
00:27:11.36\00:27:13.23
Tone is
something that we look at
00:27:13.70\00:27:15.73
and people often time
think for losing weight,
00:27:15.73\00:27:18.17
the muscle is
getting firmer that's tone.
00:27:18.17\00:27:20.17
If we gaining
weight and adding muscle
00:27:20.17\00:27:22.90
then we called that bulk.
00:27:22.90\00:27:24.14
Well, you can
gain and lose weight
00:27:24.37\00:27:27.48
and feel like you
are toning and that's
00:27:27.74\00:27:29.74
what we are after. But
do it for the right reason,
00:27:29.74\00:27:32.38
don't just do it to look nice.
00:27:32.38\00:27:33.98
Do it for the glory of God.
00:27:33.98\00:27:35.38
Philippians 4:13
says, I can do all things
00:27:35.72\00:27:38.62
through Christ,
which strengthens me.
00:27:38.62\00:27:40.42
God bless you,
we will look forward
00:27:40.42\00:27:42.42
to see you next
time on Body & Spirit.
00:27:42.42\00:27:44.39