The following
program is designed
00:00:02.15\00:00:03.51
to demonstrate
simple workouts that you
00:00:03.54\00:00:05.22
can use to improve your health.
00:00:05.25\00:00:06.82
Be sure to
consult your physician
00:00:08.78\00:00:10.11
before beginning
any exercise program.
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Today's program is
designed specifically
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for women. That doesn't mean
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men can get great
benefit from it as well.
00:00:17.61\00:00:19.67
Stay tuned next for
Body and Spirit Aerobics.
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Hello, I'm Dick Nunez,
Wellness Director of the
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Black Hills, Health
and Education Center.
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Welcome to Body & Spirit
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Aerobics. Today, we are gonna be
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talking about
exercise for the ladies.
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In fact, we are
finding more and more women
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are getting involved
in athletic clubs and just
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working out in
general. In fact at our wellness
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program, the people we
have most often are the women.
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Often times, just their
husbands that are coming
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kicking and screaming,
although they enjoy it once
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they get there.
So we wanna take a
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little bit of time
for the ladies. I believe
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we are ready to get
started, helping me out today
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is Becky Garber and
my daughter Brittany.
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So, we're gonna
start by loosening up,
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bring our arms up, pull
it back and reach it across.
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And back and
across. And back and across.
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And back and
across. Good, keep it up.
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Back and across.
And back and across.
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Good, 10 more, here is
1, and 2 and 3 and 4, 5,
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6, 7, 8 two more 9
and 10. Good, squeeze your
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hands together and
bring it up and down.
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And up and down, and up,
down, up and down, and up
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and down, and up and
down, and up and down and up
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and down, five
more. Up, down, up down.
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3, and 4, and 5, good.
Now let's take a step out,
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put your right hand out, grab
a hold of it with your left.
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Pull back, reach out, pull
back, reach way out, way out.
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Good, inhale, breathe
out, inhale and breathe out.
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That's 5, 6, 7, 8, 9.
10 more, 1, 2, 3, 4, 5,
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6, 7, 8, 9, and 10.
Good, switch it around,
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grab the wrist and pull,
and pull, 3, 4, 5, 6, 7, 8, 9,
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10 more, and 1, 2, 3, 4,
5, 6, 7, 8, 9, 10. Alright
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let's get, we'll loosen up
for our aerobics, put your foot
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out, up on the, good,
put the toe way up, and up
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4, 5, way up and
up, 8, 9, 10 more.
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1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Switch it over, okay and
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up, up, we're trying to do
this exercise to avoid shin
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splints, a very painful
condition when the anterior
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tibial starts to pull away
from the bone, this will help
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you avoid that. That was
10, 10 more, 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10 good.
Now we got the left foot
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back, let's press up on
the toe and down, up, and up
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and up, and up, and up, up,
up, up, 10 more, 1, 2, 3, 4,
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5, 6, 7, 8, 9, 10,
let's switch it over and up
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2, 3, 4, 5, 6, 7, 8, 9,
10. 10 more 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10. Alright,
let's start our aerobics
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with some side steps, just
take it nice and easy as we
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get loosened up. We did
just a little bit of upper body
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exercise to start off
the program, for the chest
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and upper back
area. Those are areas that
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women need to
try and keep strong.
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Often times, we see
ladies starting to get the
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forward head tilt with
their heads forward too
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far at 45 degree angle. We
would like to work with them
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and try and get them upright.
And at this computer age
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of today and sitting
at laptops and keyboards
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we encourage our shoulders
to constantly be roll forwarded
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instead of back like we
should be, that creates a
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lot of stress. Okay, lets
widen our stride, this will
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work insides of the
thighs as well as the out,
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we step out, this is
an excellent exercise.
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For anybody that's involved
in sports such as tennis,
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racquetball, squash
or basketball. Okay,
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let's shorten it up
again. And now, let's try and
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to pull little bit of pace
to it. Wanna to start into our
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workout gradually,
keep the heart going,
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get the blood pumping
and get the fats turning
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through the bloodstream.
Looking for working muscles.
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We're gonna try and
give them plenty to find.
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Way out now, big
step, big step, and
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shorten it back, left,
right, left, right, left, right
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left, right, left,
right, left, right, left, right,
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left, right, left,
right left, right, left, right
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left, right, left,
right left, right, left, right
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left, right, left,
right left, right, left, right
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left, right, big steps.
Somebody had two left feet
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there. They really be in
trouble on that exercise.
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Big steps, big
steps. Shorten it back down.
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Good, we'll keep a
nice quick pace for the next
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30 seconds starting now.
There's 20 and 10, 3, 2, 1.
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Step it out, basics
of most aerobics programs
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you will see are
stepping and side steps.
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Although, we won't get
quite as fancy as some of those.
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We are gonna put a
little arm movement in.
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In just a moment once
we get our step sequence
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down
comfortably. 20 more seconds,
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and get started with it,
we are now about five minutes
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into our aerobic training.
The blood is starting to flow,
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fats are being released,
we are gonna be a lot better
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for it. Okay put your arms out.
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Let's do some
circles as we step.
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This is working
the shoulder region,
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working the muscles
that rotate the shoulders.
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Stretching lot of the muscles
around the scapular area.
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There are 16 on each
side, so it's a very complex
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network of muscles,
30 more seconds there.
00:11:16.94\00:11:23.56
Put the palms down,
for those at home, if
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you need to drop your
arms for a minute, that's fine.
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Take them back up as soon
as you can. Okay, hold it,
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with the steps
going, 45 more seconds.
00:11:54.25\00:12:08.26
And 35, and 30, and 20.
Down to our last 10, 5, 4,
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3, 2, 1 good.
Keep stepping it up,
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swing your arms.
The shoulder regions
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are a very
important one for women.
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It's an area that
doesn't get a lot of attention.
00:13:07.07\00:13:10.64
When you grab your shoulder,
you shouldn't be able to
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just grab the humerus,
which is your upper arm bone,
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you should be able to
get some muscle there.
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How are you feeling is
bone and what that tells you is
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that joints probably
take a lot of stress.
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It's okay to have
some muscle on there.
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Nice thing about women,
is when they're working out.
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You tend not to
get the large muscles
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like a man does. A
lot of their development
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becomes more in
the neurotransmission
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to the muscles so
they get stronger, more
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effective, but really that
larger. I know time and time
00:13:46.52\00:13:50.47
again when women come
to our wellness program
00:13:50.50\00:13:52.96
now at the Black Hills.
We have them lift weights
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and their arms shrink during
the time that they're there.
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They were always
surprised and they were thinking
00:14:01.91\00:14:03.92
Wow! I am training my arms
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and they're getting
smaller, how is that happening.
00:14:06.96\00:14:09.50
Well, that is
they're losing the body fat.
00:14:10.33\00:14:12.20
And the fats coming
off from everywhere,
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including their arms. 30
more seconds at this pace.
00:14:15.24\00:14:24.53
How are we
doing, doing okay? Yeah.
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You're doing alright? Yeah.
00:14:33.52\00:14:34.61
Okay, everybody is doing
fine, I am doing okay too.
00:14:34.92\00:14:37.94
Okay, let's pick up
the pace with a minute of
00:14:50.77\00:14:52.62
jump roping, ready, go.
And if leaving the ground is
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difficult, you
could just stay here,
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keep your feet on the ground
00:15:02.72\00:15:03.69
and just rope it down the
toes and get the circulative
00:15:03.71\00:15:06.33
circle of the arm
motion going, keep doing that.
00:15:06.36\00:15:09.32
The more muscle
you bring into play,
00:15:09.51\00:15:10.70
more calories you
are going to be burning.
00:15:11.25\00:15:12.32
Good, keep going. 30
seconds, and down to 20,
00:15:13.45\00:15:32.72
and 10, 9, 8, 7,
6, 5, 4, 3, 2, 1.
00:15:42.04\00:15:51.83
Side step, jump roping
is a little more intensive.
00:15:52.18\00:15:56.92
Good exercise though,
we're now 10 minutes into our
00:15:58.41\00:16:03.19
aerobics time. Take big steps,
00:16:03.22\00:16:13.16
shortening it backup,
left, right, left, right,
00:16:26.74\00:16:30.83
left, right, left,
right, left, right, left, right,
00:16:30.86\00:16:36.93
left, right, left,
right, left, right, left, right,
00:16:36.96\00:16:43.01
left, right, left,
right, left, right, left, right,
00:16:43.04\00:16:48.24
left, right, left,
right, left, right, left, right.
00:16:48.27\00:16:53.59
Big step, big step,
good. Way out, time to backup
00:16:53.62\00:17:11.09
and big steps. 25 seconds.
00:17:23.86\00:17:29.54
20, and 10, 9, 8,
7, 6, 5, 4, 3, 2 , 1.
00:17:32.60\00:17:50.77
Squat position,
okay down and up.
00:17:50.80\00:17:55.20
Fine, sit back into your
squat. So, your knees stay over
00:17:55.75\00:17:58.50
you feet the whole
time. Keep the chest up
00:17:58.53\00:18:00.74
as much as possible. We
will be bending forward just
00:18:00.77\00:18:03.65
a little bit the waist, over
the counter balance yourself
00:18:03.68\00:18:06.92
big heave with the
back, we wanna keep it flat.
00:18:07.69\00:18:10.74
You don't wanna
roll it like this.
00:18:11.42\00:18:12.70
You can do standing up
right squatting up and down.
00:18:13.25\00:18:15.22
People say, I'll keep
my back straight, well your
00:18:15.63\00:18:17.16
not, gonna hurt yourself.
00:18:17.19\00:18:18.80
By keeping, stick your hips
out, keep your back flat, you
00:18:19.14\00:18:23.17
can bend over just a little
bit, that's okay, it kinda
00:18:23.20\00:18:25.88
rounds your weight. It's
not gonna hurt your back,
00:18:25.91\00:18:28.62
you'll just be stabilizing
it, when you're doing your
00:18:28.65\00:18:30.78
squats, have your chest up
xiphoid process is up, that's
00:18:30.81\00:18:34.27
gonna hold the
abdominal muscles in.
00:18:34.30\00:18:35.91
Okay, how we're doing, it
looks as we're doing alright.
00:18:37.34\00:18:38.84
Let's go for 10
more seconds here.
00:18:41.41\00:18:43.78
Good job, good
job, okay step it out.
00:18:51.27\00:18:53.31
I know it's going
to disappoint you,
00:19:05.02\00:19:06.06
but we're coming
to the end of our
00:19:06.09\00:19:07.06
aerobics phase.
Got a few more to do,
00:19:07.07\00:19:12.16
but, I'm getting down there.
Kind of like saying goodbye
00:19:12.19\00:19:18.57
to an old friend,
20 more seconds here.
00:19:18.60\00:19:33.28
9, 8, 7, 6, 5, 4, 3, 2,
1. Back into the squats,
00:19:43.59\00:19:52.80
sit back, and up.
Squats are an excellent
00:19:54.03\00:19:57.03
exercise for ladies.
Because they're usually always
00:19:57.06\00:19:59.40
interested in
training the hips and thighs.
00:19:59.43\00:20:01.92
This is a great
workup for the buttock,
00:20:01.95\00:20:03.98
and the upper thigh area,
the quadriceps and hamstrings
00:20:04.63\00:20:07.68
it's a real
compound muscle movement.
00:20:07.71\00:20:09.73
Needs to be done correctly
though. Squats can be painful.
00:20:10.74\00:20:13.30
If you're jutting
your knees too far
00:20:13.54\00:20:14.74
forward over your
feet, it's not good.
00:20:14.77\00:20:16.70
You need to make sure they
stay in a proper alignment,
00:20:16.73\00:20:18.63
whether you're squatting
or lunging or whatever you do.
00:20:18.89\00:20:21.02
Make sure the chest is
up, xiphoid process is up
00:20:21.57\00:20:24.16
and you're keeping
your knees over your feet.
00:20:24.62\00:20:26.31
Our ladies are doing
great. Good and we are down
00:20:27.19\00:20:31.78
to our last 20. Good Job ladies.
00:20:32.30\00:20:35.46
Now 10, 9, 8, 7,
6, 5, 4, 3, 2, 1.
00:20:42.40\00:20:52.58
Just gentle stepping now.
Oh! nice walk through the park.
00:20:52.61\00:20:56.43
After doing some
squats. So, everybody should do,
00:20:57.19\00:21:00.64
do some squats and go
for a walk in the park.
00:21:00.67\00:21:02.50
So, we should it on Christmas
and New Year or whatever.
00:21:02.94\00:21:05.77
Do some squats
and go for a walk.
00:21:06.27\00:21:07.70
And we got about
30 seconds to go.
00:21:19.50\00:21:21.76
We're doing our cool
down. Allowing the leg muscles
00:21:23.97\00:21:27.10
to help the heart pull
through  the cool down phase.
00:21:27.13\00:21:29.82
So we don't put a
sudden stress upon it.
00:21:30.23\00:21:32.56
And we are down to 15. Now,
we're down to 5, 4, 3, 2, 1.
00:21:37.49\00:21:52.17
Okay ladies, I like you to
have you use me for a wall.
00:21:52.49\00:21:54.66
And then you're gonna
take your right leg and you're
00:21:56.27\00:21:58.07
gonna put it back out
straight. Okay, good and out
00:21:58.10\00:22:02.63
back down and out,
good. And down, and up
00:22:02.66\00:22:07.23
and down, and up, and down,
and up, down, up, down, up,
00:22:08.15\00:22:16.66
down, up, down, up,
down, up, down, 10 more.
00:22:16.69\00:22:24.28
1, and 2, and 3, and
4, and 5, and 6, and 7,
00:22:24.31\00:22:35.56
and 8, and 9 and
10. Okay change feet,
00:22:36.41\00:22:41.23
okay you can hold on
tight or however you wanna do
00:22:41.99\00:22:43.89
it. Okay, I promise I
won't fall over. And up and up
00:22:44.33\00:22:49.85
and up, and up, and
up, and up, keep it going.
00:22:50.86\00:22:57.89
Obviously for those
at home, and somebody is
00:22:58.52\00:23:00.76
willing just to stand
there in the middle of your
00:23:00.79\00:23:02.16
living room. You
probably wanna go
00:23:02.19\00:23:03.55
find a wall or chair or
something to hang on to.
00:23:03.58\00:23:05.73
And 15, 16, 17, 18, 19,
20. Now standing side to
00:23:11.09\00:23:20.92
me now, I want you to
raise your leg out to the sides.
00:23:20.95\00:23:23.29
So, Brittany you'll
be doing your left leg.
00:23:23.32\00:23:24.61
Becky your right,
okay out, okay and out.
00:23:24.64\00:23:28.46
Good, out, and
out, and out, and out,
00:23:29.08\00:23:35.36
and out. Good,
keep going 8, 9, 10.
00:23:35.99\00:23:42.81
10 more, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:23:42.84\00:23:56.98
What we are gonna do
now, switch it around.
00:23:57.63\00:23:59.80
Okay, okay, out, and
out, and out. Good, up, and up
00:24:01.78\00:24:10.25
and up, and up, and
up, up, up, up, and up.
00:24:11.29\00:24:19.99
8 more 1, 2, 3, 4, 5, 6, 7 ,8.
00:24:20.02\00:24:30.87
Good job. Alright. While
you got a hold of me, I want you
00:24:30.90\00:24:34.09
grab a hold of your ankle
and stretch your quadricep.
00:24:34.12\00:24:36.23
Okay, good. Hold
that for 10 more seconds
00:24:38.31\00:24:43.36
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Switch, okay and hold.
00:24:43.39\00:24:58.94
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Okay press the foot to
00:25:01.17\00:25:12.70
the ground and
hold, 10 more seconds.
00:25:12.73\00:25:20.23
1, 2, 3, 4, 5, 6, 7,
8, 9, 10. And switch,
00:25:20.63\00:25:30.39
press it down and
hold. And 1, 2, 3, 4, 5,
00:25:31.47\00:25:43.75
6 ,7 ,8 ,9, 10.
Put your foot out,
00:25:43.78\00:25:49.56
up on your heel, lean
forward, keep your chest up
00:25:50.31\00:25:53.12
then the back leg and then
forward into it and hold that,
00:25:53.71\00:25:57.92
10 more 1, 2, 3,
4, 5, 6, 7, 8 ,9, 10.
00:26:02.24\00:26:13.06
Switch it, foot out,
on a heel, lean forward
00:26:13.09\00:26:17.94
chest up, back
leg bent and hold.
00:26:17.97\00:26:22.62
1, 2, 3, 4, 5, 6, 7 ,8, 9,
10. Good, step out to the side.
00:26:24.71\00:26:35.87
Stretch inside of
the thigh. And hold that,
00:26:37.10\00:26:42.54
10 more seconds, and 1,
2, 3, 4, 5 ,6 ,7 ,8 ,9 ,10.
00:26:47.72\00:26:59.36
Switch over and hold.
10 seconds 1, 2, 3, 4,
00:26:59.39\00:27:10.77
5, 6, 7, 8, 9, 10.
Good job ladies, well done.
00:27:10.80\00:27:18.02
Women don't be afraid to
get into regular workouts.
00:27:21.25\00:27:23.39
It's what will keep
you healthy, feeling good,
00:27:23.87\00:27:26.17
help you
prevent osteoporosis and
00:27:26.47\00:27:27.84
lot of other
things. Remember true beauty
00:27:27.87\00:27:30.14
is not outward dormant,
00:27:30.17\00:27:31.48
it's what's on
the inside that really
00:27:31.51\00:27:32.90
gives us our
beauty. So, when you workout
00:27:32.93\00:27:35.29
do it for the glory of
God. We can claim all the Bible
00:27:35.49\00:27:38.32
promises that talk
about keeping, taking good
00:27:38.35\00:27:41.13
care of our body.
Because we are born
00:27:41.16\00:27:42.61
with the Christ.
We are not our own.
00:27:42.64\00:27:44.07
But, do it for the right reason.
00:27:44.44\00:27:45.64
First Thessalonians excuse me,
00:27:46.12\00:27:47.33
Philippians 4:13 says, I can
do all things through Christ,
00:27:48.29\00:27:51.16
who strengthens
me. See you next time.
00:27:51.24\00:27:53.00