The following program
is designed to demonstrate
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simple workouts that you
can use 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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Are you strength
toning your muscles,
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do even know
what it is. Stay tuned
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and find out next on
Body and Spirit Aerobics.
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Hello, I am Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Oh! If I only had a
dollar for every time
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someone came up to me
in the middle of my career
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and said I'd like to
have just tone my muscles.
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I could have
retired a long time ago
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and when I give lectures
I often times ask people.
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What is muscle
tone, they look at me with
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very blank stares. They
think they know what it is,
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but they're too
afraid to say what
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they think it is. So,
let's give you a quick
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definition of what
it truly is, if somebody
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is muscular and
you come by back behind
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and when you
grab them on the arm,
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they say hey you're
flexing. You don't know,
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now I'm flexing
there is a difference.
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Muscle tone means
that you're muscles
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are always in a semi
state of contraction.
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Somebody can be very
lean; they have not much
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body fat, if they
don't have any muscle tone.
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Their muscles will
appear to be very loose
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and floppy. But
somebody's muscle toned
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you're always gonna
have a certain amount
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of tension to them
and when you have that
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tension you're going to
be burning more calories,
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your metabolism is
going to be higher.
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But the only way
to get muscle toned,
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is by doing some exercise.
Basically people are trying
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to shy away from
what they consider bulk,
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which is a whole another topic.
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Because when you say,
well what's bulk again,
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they don't really
know, they avoid it.
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I don't want bulk, I want toned.
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So, we're assuming
that they're thinking toned
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is just taking the
muscles and making them firmer
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and more fit. Well,
that's what we're gonna try
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and do today. I believe
we're ready to get started,
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helping me out
today will be Andrew Hard
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and my son Rick, in
any good exercise program
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needs to start with a warm up.
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So, let's get our
shoulders and arms loosened up
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a little bit as we
start into our toning workout,
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and up and
around, and up and around,
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and up and
around, let's do ten more,
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try and get a nice
big breathe as you come
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in blow as get
down. In, out, in and out,
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in and out, six more
1, 2, 3, 4, 5, and 6.
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Alright, any good
toning workout is gonna
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include not just aerobics
but also some anaerobics
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and so we're gonna
start with anaerobic part.
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We can get that
down in a big hurry,
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so fellows hit the
deck. Now, we're gonna doing
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some pushups, but
pushups can be done
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in modified ways. You
can do them against the wall,
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so you can just lean
into it and push back.
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You can do them off your knees,
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which are called
ladies pushups but there is
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a lot of men who can
hardly do ladies pushups.
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And there is a lot of ladies,
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who can do easily men's pushups.
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I've seen lot of
the fitness competitors
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doing one arm
pushups, ladies doing one arm
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pushups with great, great ease.
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So there really is no
such thing as a man's pushups
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or woman's pushups,
there are pushups off
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the knees or what its called
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the regular military pushups.
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But for our guys
they don't need do them
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off their knees, they
can do regular military style
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pushups and you can
do them off my count,
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ready and down, up,
down, up, down, up, down,
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up, down, up,
down, up, together down.
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Hopefully, down,
up, down, up, down, up,
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down, up, down,
up, down, for ten more
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down 1, down 2,
down 3, down 4, down 5,
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down 6, down 7, down
8, down 9, down 10 good.
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Any time you work a
major muscles area like
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the chest and the
arms. We're gonna try
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and do the antagonist
or the opposite muscles
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as well. So, we're
gonna do some upper back work,
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get your feet apart,
sleeve with your left leg.
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Put your right leg
out or right hand out
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as if you're going to
grab the hold of a saw.
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Grab that right
wrist with your left hand
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and then pull
back and draw way out
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and pull and draw
out. Pull and draw out,
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we can do twenty of those,
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there is 5, 6, 7, 8,
9, 10, ten more, 1, and 2,
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and 3, 4, 5, 6, 7,
8, two more 9, and 10.
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Reverse it, right
legs leading put out
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the left arm, grab it with your
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right hand. Pull and
reach, pull and reach,
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pull and reach, pull
and reach, pull and reach,
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good and there is 7
8, 9, 10, 11, 12, 13, 14,
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Five more, 1, 2, 3, 4,
5, good, shake them out.
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Alright, just put a
foot out in front of you,
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we're gonna lift
the toe up and down,
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up and down, up and
down, up and down, up
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ten more 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10,
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switch over, toe up
and down, up and down, up
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and 4, and 5, ten more,
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1, 2, 3, 4, 5, 6, 7, 8,
9, 10, alright lets warm
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the legs up. Little side
steps, step out and over,
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out, out, out, out, out, good.
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Trying to get the leg
moving, get some blood
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pumping, in pairs as
we geet into our aerobic
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training here.
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Alright, let's
take bigger steps now,
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try and straight way out.
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Short steps again,
let's pick up the speed,
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good job.
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Big steps, pick up
the speed, good job guys,
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shorten it up. Pick up the pace,
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big steps, okay pick it
up. Thirty more seconds,
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shorten it up, twenty
seconds, fifteen and ten,
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9, 8, 7, 6, 5, 4, 3,
2, 1, squat position.
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Okay, start
squatting, push your hips back
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and up, down
and up, down and up,
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Keep it going, keep that rhythm.
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Squats are an excellent
exercise for over all leg
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development,
toning the gluteus maximus
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and the thighs. Try
and go down a little bit
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deeper Rick, a little
bit deeper there you go.
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Keep the chest and head
up, good, that's better,
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squats can be used as
an overall power move.
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We're doing is a
combination to keep our
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legs going in
an aerobic fashion.
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But also bring in
some resistance training,
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good, keep it up
fellows. Hey, we wanna squat for
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thirty more seconds,
good, its important when
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you squat, keep the
knees over your feet,
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push your hips back.
As you see Andrew doing
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just fine, just
like it's supposed to be
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good, good, good, keep going,
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got twenty seconds to
go. Keep your chest up Rick,
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keep your chest up,
push your hips down a
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little bit more,
there you go, good.
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Down to the last
five, now down and hold
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and you're gonna try and
hold that for one minute.
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This is a static
hold, that's gonna keep
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the legs going, it's
gonna keep the oxygen flowing
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to those areas,
although they are gonna start
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picking up a little
lactic acid while they do this.
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Keep hanging in there,
got forty seconds to go
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and now we're down
to thirty good, good.
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If you have to stop
at home and rest for
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a moment that's okay
and you get back into your
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squat again as soon as
you can twenty, fifteen.
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Try and keep the
chest up Rick, there you go
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and now we down to our
last five, 4, 3, 2, and 1.
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Step it out come
right into the steps,
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your arms swinging a little bit.
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Keep the arms
moving, pick the knees up,
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one more minute.
00:12:50.50\00:12:51.73
And so keep it going,
the legs are still tired
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from doing the
squats. We wanna keep that
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blood flowing, the
oxygen going through the legs,
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that's when the
fat starts to burn.
00:13:19.22\00:13:21.30
The more oxygen, the
more fat gets burned,
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stronger the
muscles are, the greater
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they are at handling oxygen,
00:13:29.21\00:13:30.35
so it's a win-win proposition,
00:13:31.10\00:13:32.74
back when I was in
college, our trainer had
00:13:35.80\00:13:37.83
a thing on the wall
that said pain, torture,
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hard work for happiness.
I don't know if I go with
00:13:41.10\00:13:47.04
that theory but
anyhow that's what he had.
00:13:47.07\00:13:49.94
Okay, now we're
gonna put our arms out,
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we're gonna make
same arms circles
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while we do this.
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Putting stress on
the deltoid muscles,
00:14:10.29\00:14:12.39
to your shoulder
muscles while we do this
00:14:12.42\00:14:14.41
and doing so we're gonna
enhance the calorie burn.
00:14:14.68\00:14:18.41
As you do exercise
fatty acids are going through
00:14:19.77\00:14:21.91
the body looking
for burning muscles
00:14:21.94\00:14:24.50
or working muscles.
We're gonna make sure
00:14:24.53\00:14:29.61
they find a lot,
now we're doing great.
00:14:29.64\00:14:37.82
Okay, we're
gonna do a hold here in
00:14:45.57\00:14:47.05
just a moment, one minute now.
00:14:47.08\00:14:53.27
Put the arms out
straight, palms down,
00:14:55.19\00:14:58.07
if you have to
drop them at home do so
00:15:01.58\00:15:03.26
and bring them right
back up as soon as you can,
00:15:03.46\00:15:05.48
only takes two seconds
for you to regain 50 percent
00:15:05.91\00:15:09.25
of your strength.
Down to thirty seconds,
00:15:09.28\00:15:22.20
keep the arms out
nice and straight,
00:15:22.62\00:15:24.71
palms down and down to twenty
00:15:25.55\00:15:33.21
and ten 9, 8, 7,
6, 5, 4, 3, 2, 1.
00:15:42.53\00:15:51.49
hands on the hips, side to side.
00:15:51.52\00:15:54.17
Quickly, good
job, straight and out.
00:16:01.85\00:16:10.22
Okay, shorten it backup,
00:16:23.03\00:16:24.13
good quick, back and forth.
00:16:30.72\00:16:33.15
Okay, straight it out.
00:16:42.29\00:16:43.26
And shorten it up, pick it up.
00:16:56.42\00:17:01.93
Forty five
seconds, straight it out,
00:17:07.51\00:17:17.43
thirty seconds,
twenty five and twenty,
00:17:22.76\00:17:33.30
shorten it up, ten seconds.
00:17:34.62\00:17:43.37
Alright, find the jump rope go,
00:17:51.86\00:17:53.75
jumping rope is an
excellent exercise,
00:17:59.15\00:18:00.96
we don't have them
here. But we can still
00:18:00.99\00:18:02.97
get the arm motion
and the jumping motion
00:18:03.00\00:18:05.52
and the beauty of
jump roping like this
00:18:06.16\00:18:07.78
you never miss.
That's always so helpful,
00:18:07.81\00:18:10.69
you're not hitting
yourself in the head
00:18:10.72\00:18:12.11
or hurting yourself
on the back of the legs,
00:18:12.14\00:18:13.79
nice steady jump,
keep the arms turning,
00:18:14.40\00:18:17.57
thirty seconds, good,
good, good, keep it up,
00:18:21.65\00:18:30.67
twenty more
seconds, fifteen, ten,
00:18:32.56\00:18:43.24
9, 8, 7, 6, 5, 4, 3,
2, 1, okay step it out.
00:18:43.27\00:18:52.55
We're in the last
phases of our aerobic exercise
00:19:07.55\00:19:10.28
we're so hitting
with some intensity here.
00:19:10.66\00:19:12.92
Now, we're start
our cool down phase here
00:19:15.68\00:19:17.49
another minute or
so, keep the pace up for
00:19:17.67\00:19:27.05
twenty five more seconds.
00:19:27.08\00:19:28.37
Twenty, fifteen, and ten,
00:19:33.86\00:19:43.13
9, 8, 7, 6, 5, 4, 3,
2, 1, find your jump rope.
00:19:43.16\00:19:53.14
I would do it with
you by lost my jump rope;
00:19:58.91\00:20:00.80
you keep going, do it for me,
00:20:01.55\00:20:03.47
good job, good
job forty seconds,
00:20:10.76\00:20:13.44
in is inside
fellows, twenty five.
00:20:19.02\00:20:28.35
Now, we're down
to fifteen, good job,
00:20:35.82\00:20:39.31
good job, good job,
good job, keep it up,
00:20:39.34\00:20:41.39
9, 8, 7, 6, 5, 4, 3,
2, and 1. Step it out,
00:20:43.71\00:20:53.18
right, we're gonna go
fifty more seconds here
00:21:03.21\00:21:04.99
and then we'll
go to our slow down,
00:21:05.02\00:21:06.37
think of all that
fats you've burned today.
00:21:09.70\00:21:11.51
Pick the feet up,
down to twenty five seconds
00:21:18.40\00:21:28.76
and ten, 9, 8, 7,
6, 5, 4, 3, 2, and 1,
00:21:41.96\00:21:51.19
slow it down, oh
yeah, the best part,
00:21:52.13\00:21:55.94
cool down time, guys did great.
00:21:56.35\00:22:03.93
Looks like you're
a little bit warm,
00:22:06.25\00:22:07.40
okay thirty more
seconds to cool down,
00:22:21.67\00:22:23.74
lets slow it down
even more, alright casual
00:22:23.77\00:22:27.03
walk through the part now.
00:22:27.06\00:22:28.11
Cool down is an
essential part of working out.
00:22:32.62\00:22:34.99
Okay, very gently
now, let's just do some
00:22:45.66\00:22:48.16
side to side just to
finish the cool down,
00:22:48.19\00:22:50.76
oh! Yeah, hands on
the hips, good, good, good
00:22:51.32\00:22:57.08
And let's go for
forty five more seconds,
00:23:06.73\00:23:10.24
now make sure that
hard, it's a good chance
00:23:10.27\00:23:12.66
to cool down, let
the legs help pump that
00:23:12.69\00:23:18.34
venus blood flow
back up towards the heart.
00:23:18.37\00:23:20.69
Down to thirty seconds,
00:23:22.31\00:23:23.30
now we're down to
our last fifteen and ten,
00:23:35.28\00:23:43.30
9, 8, 7, 6, 5, 4, 3,
2, and 1, alright you guys
00:23:43.33\00:23:54.12
can lay on your
backs now and rest.
00:23:54.15\00:23:56.02
But only for a
moment, no sleeping,
00:23:57.31\00:24:00.11
hands behind
the neck, crunch up,
00:24:00.70\00:24:03.63
ready I'm gonna
count, up, down, up, down,
00:24:03.66\00:24:07.77
up, down, up, down, up,
down, up, down, up, down,
00:24:07.87\00:24:15.89
up, down, up, down,
up, down, up, down, up,
00:24:15.92\00:24:23.08
down, up, down, up,
down, up, down, up, down, up,
00:24:23.11\00:24:31.17
down, up, down, up,
down, up, down, up, down,
00:24:31.57\00:24:36.98
feet off the ground,
cross with the ankles.
00:24:38.43\00:24:40.31
And up, down, up,
down, up, down, up, down,
00:24:40.98\00:24:47.19
up, down, up, down,
up, down, up, down, up,
00:24:47.22\00:24:53.84
down, up, down, up,
down, up, down, up, down,
00:24:53.87\00:25:01.19
up, down, up, down,
up, down, up, down, up,
00:25:01.22\00:25:07.77
down, up, down, up,
down, up, down, up, down.
00:25:07.80\00:25:14.83
Legs straight up, okay
and go, up, down, up 2,
00:25:14.86\00:25:20.16
up 3, up 4, up 5,
up 6, up 7, up 8, up 9,
00:25:20.19\00:25:30.81
up 10, up 11, up
12, up 13, up 14, up 15,
00:25:30.84\00:25:39.84
up 16, up 17, up
18, up 19, up 20.
00:25:39.87\00:25:47.70
Alright guys, up on
your feet, you did well.
00:25:47.73\00:25:52.45
Okay, lets just do
some easy cool down now,
00:25:54.43\00:25:59.26
let little stretching
out, press the foot back,
00:25:59.29\00:26:01.54
press heel to the
ground and stretch
00:26:03.76\00:26:07.13
and hold that
for ten more seconds,
00:26:09.92\00:26:13.21
1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Switch and
00:26:13.24\00:26:25.42
hold, hold, hold,
hold, ten more seconds,
00:26:25.45\00:26:32.70
1, 2, 3, 4, 5, 6, 7,
8, 9, and 10. Alright,
00:26:32.73\00:26:42.99
rotate, and turn, and
turn, and turn, and turn,
00:26:43.51\00:26:53.07
and turn, and turn, and
turn, and turn, and turn,
00:26:53.86\00:27:01.97
and turn, and
turn, one more each way,
00:27:02.91\00:27:06.39
turn, and turn.
00:27:06.42\00:27:08.84
Alright, fellows we're
all done, thanks a lot.
00:27:09.28\00:27:11.38
There is no
secret to muscle toning
00:27:13.72\00:27:15.54
other than consistent
exercise and a little bit
00:27:15.57\00:27:18.09
of hard work, if
everybody could get
00:27:18.12\00:27:20.35
toned without
really doing anything
00:27:20.38\00:27:22.44
everybody would be that way.
00:27:22.47\00:27:23.61
But you just can't
take a pill or read a book,
00:27:23.64\00:27:26.07
you have to get out there.
00:27:26.10\00:27:27.31
Remember somebody
complaining I joined
00:27:27.34\00:27:29.05
a to health club a
year ago and I haven't lost
00:27:29.08\00:27:31.34
any weight at all. Maybe I
have to go once in a while,
00:27:31.37\00:27:33.98
yes you do. But also,
the things is so important,
00:27:34.31\00:27:37.71
restrain to the glory
of God, we don't wanna
00:27:37.74\00:27:40.57
just work for a
corruptible crowd,
00:27:40.60\00:27:42.13
but one that's incorruptible.
00:27:42.16\00:27:43.28
Remember, Philippians 4:13 says:
00:27:43.59\00:27:45.79
I can do all
things through Christ
00:27:45.82\00:27:47.63
who strengthens
me. God bless you,
00:27:47.66\00:27:49.74
keep working out, I
hope to see you next time.
00:27:49.77\00:27:52.05