The following program
is designed to demonstrate
00:00:02.61\00:00:04.10
simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
00:00:06.29\00:00:10.17
before beginning
any exercise program.
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Today promises to be
an interesting workout,
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we're going to do one
specifically for women.
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Find out what that means,
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next one Body & Spirit Aerobics.
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Hello, I am Dick Nunez,
Wellness Director at the Black
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Hills Health and
Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today we're going to
be talking about exercise
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and women, women
have specific needs when
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it comes to training.
And often times they're
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a lot of misconceptions
we need to get past,
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for example women
think that if they start
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working out, they're
gonna get large muscles like
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a man would. And I
try and reassurance them
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and say look it's
hard enough for men to look
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like men, don't worry about it.
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Besides what we find with women,
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instead of getting larger
muscles, it real is more of an
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neuromuscular pattern
that starts to develop,
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which makes them
stronger without putting a lot
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of muscular size in
there, also there are conditions
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of Hypertrophy
which is when the muscles
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actually get larger
versus Hyperplasia where you
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get more muscles
fibers in a given diameter.
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So, women tend to have
more of the Hyperplasia,
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it's very difficult for
a woman to get big bulky
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muscles, unless they're
on some type of steroids,
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I doubt that very
many of the people at home
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want to do that. In fact
I would strongly encourage
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you never even think about it.
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But some women have
gone to that extreme,
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so I think we're ready to
get started helping me out
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today will be Becky
Garber and my daughter Britney.
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Any good workout
needs to start with a
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warm-up and so
we're gonna do just that.
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We're gonna reach up
and rotate and reach,
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and rotate and
reach and reach and reach
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and reach and reach
and reach, good keep it up
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and reach, reach,
reach ten more each way.
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There is one and 2
and 3 and 4 and 5 and 6
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and 7 and 8 and 9 and
10, good. Now, I'm an equal
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opportunity trainer, so
what we're going to do is put
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your on the floor
and we're gonna do some
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pushups to started off
it. Often times women think,
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well I can't do pushups.
Well, I don't think that way.
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Yes, you can do
pushups, in fact I've seen
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women do one arm
pushups and no problem.
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I'm only going to do
the one arm ones today
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however. Okay, good,
we won't do them today
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and if you need to you
can do them against the wall
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or you can do
them off your knees.
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And for our sake Brittany,
why don't you just do regular
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ones, Becky, why don't
you go ahead and do them
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off your knees, that way
we can see the difference,
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okay. On my count
ready down and up,
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down and up, down and
up, down and up, down and up,
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down and up, down, up,
down, up, down, up, down,
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up, down, up,
down, up, down, up, down,
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five more, down, there
is one, down there is 2,
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down there is 3,
down and 4, down and 5,
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good job. Okay, up on
your feet, alright any time
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we do the muscles we
wanna do the opposite,
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so we're gonna do
the upper back area.
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Put your left foot
out in front of you,
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reach your right arm
out, grab your right wrist
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with your left hand
and pull back and reach out
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and pull and reach. Pull
and reach, pull and reach,
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pull and reach,
pull and reach, pull,
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good keep going. Good,
just like sawing a wood,
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without a chain
saw and pull and pull.
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Ten more 1 and 2 and 3,
4, 5, 6, 7, 8, 9, and 10,
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switch it around, reach
out with your left hand,
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grab it with your right
hand and pull and reach, pull
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and reach, pull and
reach, pull, reach, pull, reach,
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pull and reach,
pull, reach, good and 6,
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7, 8, 9, 10, ten more 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10,
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alright let's
warm-up for some cardio,
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hands on hips, put your
foot out, go put your toe up,
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press down, up and
down, up and down, up,
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good keep it up, reason
why we do this one is to
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warm-up the front of shins.
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So, you don't won't
get injured, ten more 1,
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and 2, and 3, and 4,
5, 6, 7, 8, 9, and 10,
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switch over alright, toe
up and down, up and down,
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up and up, and up,
and up, and up, and up,
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up, there is 10, ten
more 1, 2, 3, 4, 5, 6, 7, 8,
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9, and 10. Put your
foot back, press your heel
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to the ground
and push up and down,
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up and up and up
and up and up, 7, 8, 9,
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ten more 1, 2, 3, 4, 5,
6, 7, 8, 9, and let switch
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okay press, and
press, and press, and press.
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Up, up, up, and up, 9,
ten more 1, 2, 3, 4, 5, 6, 7,
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8, 9, and 10.
Alright, we're gonna start with
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little lunge,
we're gonna step out,
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we're gonna go back
and together, out and back,
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together, out and
back, together, out and back,
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together, out and
back, together, out and back,
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together, out and
back, together, out and back,
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together, out and
back, together, out and back,
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together, out and
back, together, out and back,
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together, out and back,
together, good keep it up.
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Ten more each side,
there is 1, 2, 3, and 4, 5,
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keep it up, 6, 7 and
here is number 9 and last one,
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okay good. Okay, step
it out and we go for one
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more minute, we'll
put a little variation
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in and we down to
45, 40. Often times when
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women get into
exercise, they're afraid to
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push themselves a
little bit, don't worry about
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it just find something
that's comfortable for you.
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It's okay to push
yourself, but you wanna be
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comfortable in that effort,
it shouldn't be a strain,
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you should be
comfortable, but you should know
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you're doing something.
Your body will respond
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in positive ways,
I've seen women gain 20
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pounds and loss two dress sizes,
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simple because of the
fact that the pound of fat
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is greater than two
and half times the size
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the pound of muscle.
Okay, we're ready for
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a little variation, put
the arms out, do some circles,
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keep our steps
going, and good keep it up.
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Let's go to the rear
now, let's reverse it and
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back to the front. Come
on ladies we're having fun,
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smile and back, 15
seconds okay get ready
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and hold it but keep stepping.
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Arms are out
straight, palms are down,
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we wanna have nice
strong shoulders that's
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important, to
both men and women.
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See so often women loss
their pastures especially
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in their upper
back and neck area.
00:12:10.44\00:12:11.85
We're gonna try and work
that just a little bit here
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and this is a great way of
starting it. Hold it up there,
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30 more seconds, down
to 20, now we down to ten,
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3, 2, and 1. Alright,
step out to this side, step,
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step, step, step, step,
step, step, left, right, left,
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right, left, right,
left, right, left, right, left,
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right, left, right,
good going. Big steps now,
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way out and back, back,
good, way out, stretched it out,
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so work on
stretching inside of the thigh,
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also work in the
outside, big steps, big steps.
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Okay shorten and back
up again, we go for another
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minute here, now big
steps again way out, out,
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out, out, out, out,
way out, keep it up.
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Step, step, step,
step, good, shorten it back
00:14:09.45\00:14:15.16
up again, 30 seconds to
go. Big steps go, big, big,
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big steps, big, step,
step, step, step. Way out,
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step, step, step,
step, step, step, step, step,
00:14:39.40\00:14:46.67
step, step, good. Okay,
step it out, okay lose step,
00:14:47.61\00:14:53.44
we're gonna roll our
shoulders up and back.
00:14:55.17\00:14:58.14
Now, let's go to the
front, up and around,
00:15:09.30\00:15:11.93
up and around, up and
around, okay now straight
00:15:13.24\00:15:18.36
up and down, keep
stepping, up and up good
00:15:18.39\00:15:28.57
and up and up and up
and up and up and up and
00:15:30.50\00:15:42.88
up and up and up,
up, up, up, and up.
00:15:42.91\00:15:52.91
Hands in front of you
now, up to the chin and down,
00:15:53.11\00:15:56.49
up and down, up
and down, up and down,
00:15:57.12\00:16:01.97
up and down, up and
down, good keep it up,
00:16:02.68\00:16:07.52
good and up, down, up,
down, up, down, up, down,
00:16:08.33\00:16:18.79
up, down, up, down, up,
down, again this is working
00:16:19.50\00:16:25.41
that upper back
area, up around the neck.
00:16:26.25\00:16:28.73
So many women I see
have 45 degree head tilts,
00:16:29.93\00:16:32.97
it's not good posture
we need to be standing up
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straight. Working the
muscles in the upper back
00:16:35.92\00:16:39.43
will help that, good
keep it going, keep going.
00:16:39.46\00:16:45.06
Okay, let's go back side
to side again, now big steps,
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little big steps
way out, short steps.
00:17:15.12\00:17:20.81
We're gonna do five
more seconds, big steps
00:17:27.95\00:17:32.09
and small
steps, good keep going.
00:17:44.51\00:17:52.29
Okay, now we're gonna
bring our leg up, right,
00:17:53.13\00:17:55.03
left, right, left, right,
left, right left, right, left,
00:17:55.73\00:18:02.63
right left, keep it up,
right, left, right, left, right,
00:18:03.42\00:18:09.96
left right, left, right,
left, right, left, right, left,
00:18:10.69\00:18:17.32
good left, right,
left, right, left, right,
00:18:19.05\00:18:24.36
you should feel
that in your quadriceps
00:18:24.39\00:18:26.42
as you bring your leg
up. 15 more seconds, 5, 4,
00:18:26.60\00:18:49.27
3, 2, 1, okay start
stepping, we're gonna start
00:18:50.24\00:18:56.85
slowing it down, we're
gonna go 45 more seconds
00:18:56.88\00:19:07.90
in this pace, then we
will slow it down some more,
00:19:07.93\00:19:10.43
down to 40 and
30. Now, down to 20,
00:19:12.98\00:19:33.43
and down to the final ten
9, 8, 7, 6, 5, 4, 3, 2, 1,
00:19:42.11\00:19:50.88
slow it down oh!
Nice and easy now,
00:19:50.91\00:19:54.19
this is the good
part, taking it easy.
00:19:56.01\00:19:58.50
45 more seconds, you're
doing well ladies and down
00:20:08.23\00:20:26.35
to the last 25 and 20
and down to ten, 9, 8,
00:20:26.38\00:20:44.92
7, 6, 5, 4, 3, 2, okay
on your hands and knees.
00:20:45.70\00:20:52.52
Put your left leg out straight,
00:20:55.36\00:20:56.40
okay now flex your leg,
good and out 20 times 2,
00:20:58.06\00:21:02.72
and 3, out 4, out 5,
out 6, out 7, out 8, out 9
00:21:03.77\00:21:15.28
and 10, 11, 12,
13, 14, 15, 16, 17, 18,
00:21:16.62\00:21:30.12
two more 19, 20. Switch
legs, right leg is out flex
00:21:30.15\00:21:35.82
it and out, up 2, up
3, up 4, up 5, up 6, up 7,
00:21:35.85\00:21:46.82
up 8, up 9, 10, ten
more, 1, 2, 3, 4, 5, 6, 7, 8,
00:21:46.85\00:22:02.92
9, 10, put it back
down, put left leg out again,
00:22:04.23\00:22:08.08
now swing it out to your side,
00:22:08.80\00:22:09.96
to your left side
and back and swing out,
00:22:09.99\00:22:12.75
keep it leveled, 2, 3,
4, 5, 6, 7, there you go,
00:22:13.69\00:22:22.79
8, 9, ten more, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:23.58\00:22:41.39
Switch sides, right leg
out and out, and out and
00:22:41.88\00:22:46.75
3, 4, 5, 6, 7, 8, 9,
10, ten more, 1, 2, 3, 4,
00:22:47.26\00:23:02.93
5, 6, 7, 8, 9, 10. Okay,
left leg out straight again,
00:23:04.25\00:23:12.86
okay now we just
gone if it straight up,
00:23:13.95\00:23:15.27
up and down, up,
good, 3, 4, 5, 6, 7, 8, 9,
00:23:16.03\00:23:27.51
10. 1, 2, 3, 4, 5, 6, 7,
8, 9, switch over, and up,
00:23:28.81\00:23:44.10
and up, and up, up,
there is 5, 6, 7, 8, 9, 10,
00:23:45.22\00:23:55.57
ten more, 1, 2,
3, 4, 5, 6, 7, 8, 9,
00:23:55.98\00:24:06.96
lay on your left
side, okay raise your right
00:24:07.80\00:24:13.14
leg, up, and down,
up, down, up, down, up,
00:24:13.17\00:24:19.10
and up, and up, up,
up, up. There is 10,
00:24:20.23\00:24:27.15
ten more, 1, 2, 3, 4,
5, 6, 7, 8, 9, switch side,
00:24:27.63\00:24:39.90
and up, and up, and
up, and up, and up, up,
00:24:45.05\00:24:51.87
up, and up, there is
9, ten more, 1, 2, 3, 4,
00:24:53.02\00:25:01.83
5, 6, 7, 8, 9, 10,
reach back and grab your ankle
00:25:02.91\00:25:10.65
and stretch your
quadriceps, okay and
00:25:10.68\00:25:15.05
hold that, hold for ten
more seconds, 1, 2, 3, 4, 5,
00:25:15.08\00:25:26.25
6, 7, 8, 9, 10, roll
over other side and get
00:25:26.89\00:25:32.31
the other ankle and
hold. Ten more second,
00:25:32.34\00:25:43.06
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, lay on your back,
00:25:43.78\00:25:53.42
pull your left knee
up toward your chest,
00:25:55.04\00:25:56.45
get a hold of the
knee and pull it up toward
00:25:57.40\00:25:58.37
your chest,
stretching the back of the leg
00:25:58.38\00:26:00.19
and pull and hold
steady for ten seconds,
00:26:01.31\00:26:05.63
1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Switch and pull and hold,
00:26:07.97\00:26:23.03
ten more seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9, up
00:26:26.10\00:26:37.11
on your feet. Okay,
let's just cool down for some
00:26:37.14\00:26:42.41
trunk twists and
turn tight your abdomen
00:26:42.44\00:26:46.02
as you do it. And turn,
and turn, five more each way,
00:26:46.05\00:26:58.46
there is 1, and 2,
and 3, and 4, and 5.
00:27:00.08\00:27:12.59
Alright ladies,
thanks a lot, we're all done.
00:27:12.62\00:27:13.99
Even though, this was
called especially for women,
00:27:16.42\00:27:18.04
it would be a great
workout for men as well.
00:27:18.07\00:27:20.15
The thing you ladies
wanna remember is work
00:27:20.34\00:27:22.10
on your upper back area,
work around the neck area,
00:27:22.13\00:27:24.42
so it'll help keep your
neck up, keep your shoulders
00:27:24.45\00:27:26.64
back and keep
you in good posture,
00:27:26.67\00:27:28.14
you'll feel so much
better. But also remember
00:27:28.17\00:27:30.55
that true beauty
comes from within,
00:27:30.58\00:27:32.28
not from without. We're to
glorify God with our bodies,
00:27:32.80\00:27:35.23
but not for a corruptible crown,
00:27:35.26\00:27:36.86
we want an
incorruptible one that can never
00:27:37.55\00:27:39.18
be take away. And
that's with our characters,
00:27:39.21\00:27:41.72
so remember, train to
the glory of God and claim
00:27:42.23\00:27:44.21
the promise of Philippians
4:13, I can do all things
00:27:44.24\00:27:47.44
through Christ,
who strengthens me,
00:27:47.47\00:27:49.07
God bless you, keep exercising,
00:27:49.69\00:27:51.54
we'll see you next time.
00:27:51.57\00:27:52.97