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
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before beginning
any exercise program.
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Women have specific needs
when it comes to exercise,
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but some of those
needs might surprise you.
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Stay tune to
find out more about it
00:00:18.96\00:00:20.62
next on Body
and Spirit Aerobics.
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Hello, I'm Dick Nunez,
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Wellness Director
of the Black Hills
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Health and Education Centre.
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Welcome to Body
and Spirit Aerobics.
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During my career
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I worked with women
in all shapes and sizes
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and there are some
things that are very consistent
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as far as what their needs are.
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Most of all women
are looking to firm up,
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tone up, and so forth.
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But lot of times
people don't even know
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what the term
toning really means.
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So we're gonna talk more about
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that and the needs
of women's exercise
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as we get into our program.
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Helping me out today
will be Brittany and Corrie.
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Brittany is my daughter
and Corrie is her classmate.
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They're at Union College
where they're in the IRR program
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which again stands for
International Rescue and Relief.
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They got it down, good.
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And so Corrie is a
senior, Brittany is a junior
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and so they both
qualify for our topic here,
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because they're both female.
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So we're gonna
get into our workout
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and we're gonna
start by loosening up
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and we're gonna bring
the arms up and around.
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Keep them relatively straight
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and we're just
loosening up our body now.
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We're gonna do just a
little bit of upper body work
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before we get into the
main part of our exercise.
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The aerobic aspect of it
and now we're gonna come up
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and around the
other way. Nice and relax.
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You just let
those arms swing around.
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Enjoy this part
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because it'll get
little tougher after this.
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Okay and let's
go ahead and relax.
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Now, we're
gonna do some pushups.
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We're gonna do them
in a modified position.
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So both of you get
in pushup position.
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Don't start until I tell you.
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Pushups are great exercise.
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One of the things that
women start to get nervous about
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when it comes to
exercise as they think
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if they do anything like pushups
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that they're
gonna turn into man,
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they're gonna get
large and bulky and so on
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and really it's quite
difficult, because I know both,
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Brittany and Corrie,
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lift weights on a
regular basis, right, right.
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Brittany may be not
as regular, she wants it.
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But Corrie, is it,
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is it something you'll
have to worry about all the time
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about getting
really big and bulky
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while you're doing
this. Uh, no, not yet.
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Not yet, okay and
you workup pretty hard.
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How much can you
bench press by the way?
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Regularly 115, max
is I don't know 140--
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140-150 somewhat
in that category.
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Brittany you're probably
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somewhere around
125-130 somewhere there.
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So both these girls can
bench press quite a little bit
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and they are not
huge or bulky, okay.
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So let's go and do some pushups.
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Okay going-- go down and up
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and the main thing
about this is you want to keep
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your back straight even
though you are on your knees.
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You don't want your
hips going away in the air,
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in fact, do something properly
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Corrie put your rear
end way up in the air.
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That's not what
you want to do there.
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That's what lot of people do
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but that's not
what we want to do.
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Okay, go ahead and
flatten yourself back down.
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Okay, Brittany,
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now what I want you
to do doing it wrong,
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I want you to collapse
your hips too far down.
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Okay, a lot of
people do it like that,
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and that's also wrong.
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So go and get your body
back straight again, okay.
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And pushup.
Nice and easy, is it?
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Sure. Yeah, you're doing okay.
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We got lots more in your doe,
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Come on, keep going,
keep going, keep going,
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I'll talk you push down, up.
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Keep going up with that pace.
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Now you have to do
this against the wall,
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that's all right.
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If you need to stop and
rest at home, that's okay.
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I'm starting to see their arms
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starting to shake
just a little bit.
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But, I think we got a few
more let's go and do five more.
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There is one and two
and three, four and five.
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Now go far way
down, and hold that.
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One, two, three, four,
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five, six, seven,
eight, nine... pushup.
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Good, come on up.
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Okay, this is an
excellent exercise
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for the chest and the
arms and the shoulders
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and just a good over exercise
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of people trying to
ignore and often times
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I tell people to do
pushups and they go,
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"I haven't done
pushups in years",.
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But it's one that we
really need to keep working on,
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because it's a great exercise.
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Okay, let's
stretch those muscles out.
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Let's put the
hands behind the head,
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push your elbows
back as far as you can,
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so you're squeezing
your shoulder blades together
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and now you're
gonna give yourself a hug.
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Hold your shoulder blades apart.
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There are 16
different muscles attached
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each side of
your shoulder blade.
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So that's a lot of
muscles back there.
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So it's important
to keep them toned,
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keep them thick,
and keep them flexible.
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And push way
back, stress the chest,
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bring the
shoulder blades together
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and now pull
apart, pull it way out.
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Okay, you two can
wrap around little better,
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I can't, I
can't quite reset yet.
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Okay, let's go and relax.
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Okay, we're gonna do
some upper back work now.
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This is also very important area
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because women often times
start to loose their posture.
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In fact women in
general tend to have bad posture
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that the forward head to toe
and they start collapsing down
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and so it's very important
to work on the posture.
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So we're gonna do
little bit about that,
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that what we're working out.
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So I want you put
your left leg out,
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put your right arm
out, grab at the wrist,
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hold back, and reach
out like you're sawing wood
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and use the other
hand for resistance.
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Okay, keep going.
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I want you do 20 of
them, make yourself work.
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Okay, you're working?
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Okay, way out, way out.
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Let's bend over
just a little bit more,
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so you really getting into it.
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How many we're on Brittany? Ten.
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Ten, 'cause you're slow.
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Come on, keep the chain saw out.
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Where we're at now? Fifteen.
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Okay, this is 18, 19, 20.
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I'd better do it
myself this time.
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Right leg out,
left arm out, okay,
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pull it back and reach
and pull its two, pull...
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three, pull... four, pull...
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five, give yourself
resistance, six and seven,
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eight, nine, ten,
concentrate on your back
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as you're doing it, 13,
14, 15, five more times pull
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and pull and pull
two more, pull and pull.
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Good all right and
to stretch these muscles
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we're gonna put one arm up
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over head bend at the elbow grab
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with the other hand and
pull, so you feel stretching
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along the side
right in through there.
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We're gonna hold each
stretch for about 10 seconds
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make sure you keep
breathing while you do it.
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Relax and enjoy it
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and now switch
to the other side,
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and pull until
you feel it stretch,
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but not to the point
where you put yourself
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into a lot of pain.
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All right, good.
Now we're gonna do
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is we're gonna put
our arms after the side.
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I'll step forward
little bit so I don't hit you.
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We're gonna do circles.
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This is very
important for you ladies.
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You work on the upper body area,
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drop that shoulder area
that'll help your posture.
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When you think about
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good posture just
trying to stand up
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straighter doesn't cut it,
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is after while you
relax and collapse down again,
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but if you develop the muscles
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they'll automatically
start to hold you upright.
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Also when we
stimulate the muscles around
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the central
nervous system in the spine
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that also does a
lot to help encourage
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our body to hold on to calcium.
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All right, let's
go back the other way,
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small circles as
we put those shoulders
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through some work.
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Now at home you might
need to drop your arms
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because they
start to feel very heavy
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and you feel the
burning in the shoulders
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and lactic acid build up.
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Okay, keep those arms
really straight palms down.
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Yes, it's easier
to turn your palms up
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but we're not gonna do that.
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Girls go back
to the front again.
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Starting to feel
that yet, Corrie.
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Brittany
starting feeling yet, yes.
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Okay, let's go
back the other way.
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Okay, hold it. What
about me, nobody asked
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if I was starting to feel it.
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You're doing all the
talking. Can you feel it?
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I do now.
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Okay, we're gonna hold
up for 30 more seconds.
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My arms are heavy than yours.
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Keep it up there.
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You've more
muscles to hold them up.
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That's true. Okay, let's go
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to 15 more
seconds, keep holding.
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What're you doing over there?
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Okay, five,
four, three, two, one.
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Okay now bring your
hands in front of you here,
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we're gonna roll
them up and back down,
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up and down, up and down.
00:10:31.77\00:10:35.58
This is working on
the trapezius area,
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which is also
focusing on the upper back
00:10:40.52\00:10:42.49
and the more we
strengthen that upper back area,
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the better that
posture is gonna be.
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Okay, now let's go on
to the shrugs, shrug up,
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shrug up, and
up, and up, and up,
00:10:57.62\00:11:04.81
and up, and up, and up,
00:11:04.84\00:11:10.16
and up, up and up,
00:11:10.19\00:11:14.67
two more times and good.
00:11:14.70\00:11:17.13
Okay, now we're
gonna work on the area
00:11:17.16\00:11:18.92
that women worry
about quite frequently,
00:11:18.95\00:11:21.05
that where I call the
grandma way bye-bye back
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after they stop
waving its still going.
00:11:23.96\00:11:26.35
So we're gonna
work on that area now
00:11:26.38\00:11:28.19
which is
actually just fat hanging
00:11:28.22\00:11:30.27
from the triceps and no ladies!
00:11:30.30\00:11:32.16
you cannot firm that
up because fat is fat,
00:11:32.19\00:11:35.66
it does not cross a joint.
00:11:35.69\00:11:37.31
So fat is just kind
of a flop around there
00:11:37.34\00:11:39.94
and so what you got to do
is you got to loose the fat
00:11:39.97\00:11:42.10
and then build the muscles.
00:11:42.13\00:11:43.50
So you can't tone your arm up
00:11:43.53\00:11:44.90
but you're not
gonna take the fat
00:11:44.93\00:11:46.92
and the grandma way bye-bye
fat and make it a hard muscle
00:11:46.95\00:11:50.26
because it doesn't work
that way just like a man
00:11:50.29\00:11:52.25
who has lots of fat on his belly
00:11:52.28\00:11:54.22
isn't going to
turn that into a muscle.
00:11:54.25\00:11:56.57
Well I may think, I am
gonna take all this muscle
00:11:56.60\00:11:58.58
and put it up here.
00:11:58.61\00:11:59.98
Well, that makes for a
kind of a weird picture.
00:12:00.01\00:12:01.92
So that's not what
you do when you loose fat,
00:12:01.95\00:12:04.80
you burn the fat,
build the muscles.
00:12:04.83\00:12:06.47
So all we're going to do
is want to turn to the side
00:12:06.50\00:12:09.39
and we're gonna
bring our elbow up
00:12:09.42\00:12:11.61
and we're gonna kick it back,
flexing the tricep as we go.
00:12:11.64\00:12:15.16
This is called the kick back
00:12:15.19\00:12:17.05
and if you put it
dumbbell on your hand,
00:12:17.08\00:12:19.24
it gives you the more benefit,
00:12:19.27\00:12:21.16
because it gives
you more resistance.
00:12:21.19\00:12:23.04
Right now what we're
doing is just focusing on
00:12:23.07\00:12:25.24
flexing the muscles
extend it all the way out,
00:12:25.27\00:12:27.92
all the way
out, all the way out,
00:12:27.95\00:12:30.37
and then you can
even turn your wrist
00:12:30.40\00:12:31.80
a little bit at the end
00:12:31.83\00:12:33.20
to give in a
little more contraction.
00:12:33.23\00:12:34.64
Turn the hand and
turn and turn and turn,
00:12:36.27\00:12:42.06
three more times,
one and two and three.
00:12:42.09\00:12:47.69
Good, okay, let's
turn the other way.
00:12:47.72\00:12:49.67
Okay, arm up again,
kick out and kick out
00:12:49.70\00:12:54.56
and push and push, the elbow up,
00:12:54.59\00:12:59.15
elbow up, your elbow just acts
00:12:59.18\00:13:04.03
like a hinge there as
you extend the arm out.
00:13:04.06\00:13:07.59
Flex the tricep
each time you go up,
00:13:07.62\00:13:09.47
focus on what's you doing.
00:13:09.50\00:13:10.87
And flex, and flex, and flex,
00:13:12.59\00:13:17.03
and five more,
00:13:20.18\00:13:21.55
three and four and five.
00:13:24.67\00:13:28.01
Okay, we're gonna
start our aerobic workout
00:13:28.04\00:13:30.31
by doing some side lunging.
00:13:30.34\00:13:32.45
We're gonna
step out to the side,
00:13:32.48\00:13:34.25
back to the centre and then out.
00:13:34.28\00:13:36.78
Okay, keep going like that.
00:13:36.81\00:13:38.48
I might get out of your way.
00:13:38.51\00:13:39.88
Try and keep your chest
up. Looking straight ahead.
00:13:41.81\00:13:45.23
Okay, let's put
the hands on the hips,
00:13:47.30\00:13:49.59
makes it look
nicer, that's better.
00:13:49.62\00:13:52.78
This is gonna be working
in the inside of the thighs.
00:13:54.62\00:13:57.28
One of things that
women really like to focus on
00:13:57.31\00:13:59.40
when they do their
workout is lower body,
00:13:59.43\00:14:02.55
so we're gonna put emphasis
on the inner and outer thigh
00:14:02.58\00:14:07.13
and also the gluteus maximus
00:14:07.16\00:14:09.13
which is the thing you sit on,
00:14:09.16\00:14:11.27
because that's also an
area women like to work on,
00:14:11.30\00:14:14.36
but again also we can
do is tone the muscles.
00:14:14.39\00:14:16.29
The fat is got to be
lost with proper eating habits
00:14:16.32\00:14:19.87
and by regular exercise
00:14:19.90\00:14:22.30
and the resistance
exercise works very good
00:14:22.33\00:14:25.83
and helping you burn body fat
because the stronger you are,
00:14:25.86\00:14:29.94
the better you are burning fat.
00:14:29.97\00:14:32.10
Think of it this
way. If you drive around
00:14:32.13\00:14:34.26
in a Chevrolet
Suburban verses a Honda Accord.
00:14:34.29\00:14:38.35
the Suburban's gonna
give you more gas mileage
00:14:38.38\00:14:41.05
but yet you're not gonna try
00:14:41.08\00:14:42.45
and toe your boat
with your Honda Accord
00:14:42.48\00:14:43.85
or you should you
won't get very far with it...
00:14:43.88\00:14:46.63
Okay, we're
doing all right, yeah.
00:14:46.66\00:14:50.01
Let's try go down
just a little deeper.
00:14:50.04\00:14:53.57
Are you feeling anything
inside of your thighs, yes.
00:14:53.60\00:14:57.44
Okay, starting to
warm you up a little bit.
00:14:57.47\00:15:03.17
Yes. Definitely.
00:15:03.20\00:15:04.57
Definitely or we warmed
up during the arm work, okay.
00:15:04.60\00:15:08.92
Now if you need to
stop at home, that's fine.
00:15:12.06\00:15:14.92
If you can't lunge down
as far as these ladies are,
00:15:14.95\00:15:17.76
that's fine too.
Take it at your own pace.
00:15:17.79\00:15:20.79
We're not gonna do a lot
of bouncing around today.
00:15:20.82\00:15:22.76
We're gonna just be keeping it
00:15:22.79\00:15:24.22
pretty much close to ground here
00:15:24.25\00:15:26.69
which is quite fine with Corrie.
00:15:26.72\00:15:28.29
Okay, let's go
five more each way.
00:15:30.73\00:15:33.22
This is number one and way out
00:15:33.25\00:15:35.98
and here is number two and two,
00:15:37.34\00:15:40.80
three and three,
00:15:42.14\00:15:46.82
four, four, one
more time five and five.
00:15:46.85\00:15:53.62
Okay, let's do step in
place. One of the things
00:15:53.65\00:15:56.82
I find happening all the
time at our wellness program
00:15:56.85\00:15:59.52
is when women come in
and they start working
00:15:59.55\00:16:02.21
with the weights
they find themselves
00:16:02.24\00:16:04.39
losing inches out of
their arms all the time.
00:16:04.42\00:16:07.44
It's not unusual to
see a women losing an inch
00:16:07.47\00:16:09.97
to inch and half of their arms
00:16:10.00\00:16:11.37
just during a
three-week time period
00:16:11.40\00:16:13.12
and they are surprised
00:16:13.15\00:16:14.52
because they
were lifting weights
00:16:14.55\00:16:15.92
while they do it and so again
00:16:15.95\00:16:17.32
we're not
stimulating the fat to grow,
00:16:17.35\00:16:19.86
we're first
stimulating the muscles
00:16:19.89\00:16:21.26
but in women it's much
harder for them to develop
00:16:21.29\00:16:23.81
large muscles than men,
because of the hormone levels.
00:16:23.84\00:16:27.13
Men have more testosterone
00:16:27.16\00:16:28.58
which makes us a little bit
nuts so every once in a while
00:16:28.61\00:16:31.67
and makes us very aggressive
00:16:31.70\00:16:33.07
and but also
helps to build muscle.
00:16:33.10\00:16:34.94
And that's what
the athletics get into
00:16:34.97\00:16:37.30
when they're
trying to what I would say
00:16:37.33\00:16:39.52
cheat themselves as
they get into the steroids
00:16:39.55\00:16:42.42
which gives them
more testosterone
00:16:42.45\00:16:44.08
and they build up in more.
00:16:44.11\00:16:45.48
And of course
women are taking it too.
00:16:45.51\00:16:46.98
Women are getting
into body building
00:16:47.01\00:16:48.38
and competitive sports,
00:16:48.41\00:16:49.78
living guilty of
abusing steroids as well
00:16:49.81\00:16:51.76
because they get
more male hormones
00:16:51.79\00:16:53.52
and they start take up
more masculine characteristics.
00:16:53.55\00:16:55.98
Just as with men, if
you start loading them up
00:16:56.01\00:16:58.58
with female hormones
00:16:58.61\00:16:59.98
well they'll get
little estrogen too,
00:17:00.01\00:17:01.80
but lot of times
00:17:01.83\00:17:03.20
I use that for men
like with heart disease
00:17:03.23\00:17:05.26
and so forth
because estrogen does help
00:17:05.29\00:17:07.76
protect women from
heart disease really are.
00:17:07.79\00:17:10.36
Okay, now we're got to do is,
00:17:10.39\00:17:11.76
we're going to some
lunging so hands on hips again,
00:17:11.79\00:17:14.28
we're gonna
lunged out to the front.
00:17:14.31\00:17:15.68
Go left leg first, lunge out
00:17:15.71\00:17:17.21
left leg and
back, now right leg.
00:17:17.24\00:17:21.30
Lunges are great
exercise for the legs
00:17:21.33\00:17:25.42
and the gluteus maximus.
00:17:25.45\00:17:26.82
The thing you want to make sure
00:17:28.29\00:17:29.66
you do when you lunge out
00:17:29.69\00:17:31.06
is keep your
knee over your foot.
00:17:31.09\00:17:33.17
You don't want your
knee going pass your foot,
00:17:33.20\00:17:35.35
because if you do that will
00:17:35.38\00:17:37.20
create a lot of
strain on your knee.
00:17:37.23\00:17:39.51
Now if you can't go
this deep, that's all right.
00:17:41.11\00:17:43.98
Brittany do some short ones
00:17:44.01\00:17:45.48
and that's all you
could do it first that's fine.
00:17:47.05\00:17:50.18
So many people who got involved
00:17:50.21\00:17:52.17
with Body and
Spirit exercise programs
00:17:52.20\00:17:54.46
found themselves
using a modified version
00:17:54.49\00:17:56.76
and then getting, so
they can do the full ones.
00:17:56.79\00:17:59.19
Okay, let's go
and lengthen it out
00:17:59.22\00:18:04.10
and so we get people
when they first start
00:18:04.13\00:18:06.23
they can't even do a lunge,
but as they keep doing them,
00:18:06.26\00:18:09.29
they find themselves getting
to the place where they can.
00:18:09.32\00:18:11.72
Where we find people
00:18:11.75\00:18:13.12
when they come to
our wellness program,
00:18:13.15\00:18:14.52
we start stretching they
find they can't even hold
00:18:14.55\00:18:16.97
of their ankle to do a
basic quadriceps stretch,
00:18:17.00\00:18:19.29
but in the short period of
time they're able to do so.
00:18:19.32\00:18:22.16
So the body
improves very efficiently
00:18:22.19\00:18:25.13
as we get into regular exercise.
00:18:25.16\00:18:27.21
So these lunges are
great for the glutes
00:18:27.24\00:18:30.09
and for the
thighs, the hamstrings.
00:18:30.12\00:18:32.56
So it's gonna help
be a great leg shaper.
00:18:32.59\00:18:35.66
So you've good shaped legs,
that's really important, right.
00:18:35.69\00:18:38.66
Okay, keep it up. Are
we starting to feel easier?
00:18:38.69\00:18:44.00
Yes. Yeah. Okay, now we're going
00:18:44.03\00:18:46.95
do a modified
version of the lunge now.
00:18:46.98\00:18:49.67
Go and stop for a second.
00:18:49.70\00:18:51.07
Go on with your left leg
again and stay on the same leg,
00:18:51.10\00:18:54.49
go down and back
up, back down and up,
00:18:54.52\00:18:59.13
and down and
up, and down and up,
00:18:59.16\00:19:03.00
and down now switch legs.
00:19:03.03\00:19:05.65
Okay and down
and up, down and up,
00:19:05.68\00:19:10.52
down, up, down, up
okay, back switch again,
00:19:10.55\00:19:17.23
okay down and up, down and up,
can you feel that little more.
00:19:17.26\00:19:24.29
Wonderful, that's what we
want, okay back switch again.
00:19:24.32\00:19:28.66
Okay, you're
staying on the same leg
00:19:28.69\00:19:30.38
which keeps little more
intensive right on that area.
00:19:30.41\00:19:32.84
Give yourself a
variety, okay switch.
00:19:34.98\00:19:36.58
Are you lazy and tired yet?
00:19:39.93\00:19:41.79
Yeah. Okay, Brittany. Yes.
00:19:41.82\00:19:44.10
Okay, I have mercy
on you just a minute,
00:19:44.13\00:19:47.70
okay switch again.
00:19:47.73\00:19:49.10
Now this is also acting is being
part of our aerobic workout
00:19:53.48\00:19:56.62
as we keep
rhythmically working the legs.
00:19:56.65\00:19:58.50
Okay, now switch
00:19:58.53\00:19:59.90
and even though we're
going one leg at a time,
00:20:01.52\00:20:03.69
the other leg is still
having to do some work as well
00:20:03.72\00:20:06.40
as it continues
balancing and stabilizing.
00:20:06.43\00:20:10.86
Okay and switch one more time
00:20:10.89\00:20:13.87
and it looks like
they are having fun.
00:20:13.90\00:20:15.90
Smiling and
laughing and carrying on.
00:20:15.93\00:20:21.71
Okay, now let's just
go ahead do a side step.
00:20:21.74\00:20:24.90
Corrie, your left
first, okay now right,
00:20:24.93\00:20:27.64
and left and right and left,
00:20:27.67\00:20:30.86
okay I'm
getting out of your way.
00:20:30.89\00:20:32.74
It's a little tight
space for all three of us,
00:20:32.77\00:20:34.41
especially with me
right there in the middle.
00:20:34.44\00:20:36.52
One thing I do very well
is take up a lot of space.
00:20:36.55\00:20:38.74
Okay, speed it up
just a little bit,
00:20:41.11\00:20:43.12
there you go. Keep
it right at that pace.
00:20:43.15\00:20:44.88
Like the side lunges,
this is gonna be working
00:20:46.42\00:20:48.51
the outer thigh and
inner thigh as a step.
00:20:48.54\00:20:52.72
Okay, let's make
your steps larger,
00:20:52.75\00:20:55.14
way out, way out, way
out, very good, very good,
00:20:55.17\00:20:59.60
way out, step, step, step.
00:20:59.63\00:21:02.89
Great, big step,
way out, way out.
00:21:05.58\00:21:09.01
Now can you feel
on your outer thigh
00:21:11.22\00:21:12.90
when you push off.
00:21:12.93\00:21:15.10
Brittany. Yes.
00:21:15.13\00:21:17.31
Big step, big step,
big step. There you go.
00:21:17.34\00:21:21.83
I've changed my
tone a little bit.
00:21:24.18\00:21:25.67
Step, step, not too fast.
00:21:27.21\00:21:30.62
We're looking
good, looking good.
00:21:34.93\00:21:36.50
Oh yes, we are.
00:21:38.22\00:21:39.59
Yes we are, that's
right. All the time.
00:21:39.62\00:21:41.41
Okay, we're gonna go about
00:21:43.35\00:21:44.72
20 more seconds
with this exercise
00:21:44.75\00:21:47.17
and then we're
gonna go into a few squats
00:21:47.20\00:21:49.62
and then will be stepping it out
00:21:49.65\00:21:51.02
and then we'll be
winding up our aerobic workup.
00:21:51.05\00:21:53.66
We get warm yet.
00:21:55.60\00:21:57.88
Okay, hands on the hips,
00:21:57.91\00:21:59.28
so let's makes
sure we look good.
00:21:59.31\00:22:00.68
That's better.
00:22:00.71\00:22:02.08
Oh, much better, much better,
00:22:02.11\00:22:03.92
put the camera
ready take a picture.
00:22:03.95\00:22:05.38
Okay, good, step
in place for a moment.
00:22:09.91\00:22:12.31
So I could get a
little glow going.
00:22:18.26\00:22:20.08
I got to remember
women don't sweat.
00:22:20.11\00:22:22.21
They glow, so we
got lots of glowing
00:22:22.24\00:22:24.42
going out right now.
00:22:24.45\00:22:25.82
Okay, next more motion
we're going to squat here
00:22:29.30\00:22:31.96
in just a few more seconds
00:22:31.99\00:22:34.31
and squats are one of
the best over all exercise
00:22:34.34\00:22:36.73
you can do for the
thighs and the buttocks.
00:22:36.76\00:22:41.78
Okay, let's go and
get into a squat position
00:22:41.81\00:22:44.67
and down and up.
00:22:44.70\00:22:46.07
When you do your squats,
00:22:47.38\00:22:48.79
it's important to
keep your chest up.
00:22:48.82\00:22:51.28
Push your hips back as you
go back just like the lunges
00:22:51.31\00:22:54.42
you're focusing on keeping
your knees over your feet.
00:22:54.45\00:22:57.39
If your knees are
jetting up past your feet,
00:22:57.42\00:22:59.66
then you're doing it
wrong. Okay, Brittany,
00:22:59.69\00:23:01.30
we're gonna little
deep there, that's better.
00:23:01.33\00:23:04.30
We're just kind of
trying go down to our legs
00:23:04.33\00:23:06.12
are about parallel to the
ground or you can go deeper,
00:23:06.15\00:23:09.24
but I don't try,
00:23:09.27\00:23:10.64
feel a need for that right now
00:23:10.67\00:23:12.21
especially as we're just trying
00:23:12.24\00:23:13.61
to do our rhythmic activity
and for lot of you at home,
00:23:13.64\00:23:16.68
you may not go even this deep
00:23:16.71\00:23:18.34
you might find
yourself having to cut them
00:23:18.37\00:23:21.03
a little bit
shorter and that's okay.
00:23:21.06\00:23:24.01
You work up to where you're at
and then the stronger you get,
00:23:24.04\00:23:26.99
the more mobility you get
00:23:27.02\00:23:28.66
and that's the great thing
about exercise is progressive
00:23:28.69\00:23:31.37
and you'll find even
00:23:31.40\00:23:32.77
if you're 80 years
old or 90 years old,
00:23:32.80\00:23:35.42
I've seen many
women of that age category
00:23:35.45\00:23:38.79
getting much, much healthier.
00:23:38.82\00:23:40.19
In fact at the Boston
Hebrew Rehabilitative Centre,
00:23:40.22\00:23:42.50
they took average people
on the average of 87 and 96
00:23:42.53\00:23:46.00
and have them
exercise on a regular basis
00:23:46.03\00:23:48.94
and after two months
00:23:48.97\00:23:50.49
the average increase
in strength was three fold
00:23:50.52\00:23:52.75
which means some of them
were getting rid of their canes
00:23:52.78\00:23:56.41
and their walkers,
00:23:56.44\00:23:57.81
some were getting
rid of their wheel chairs
00:23:57.84\00:23:59.21
and some of them
were now able to leave
00:23:59.24\00:24:00.87
the nursing home not
because they can now escape,
00:24:00.90\00:24:03.14
it's because they are fit enough
00:24:03.17\00:24:04.83
that they could go
live on their own again.
00:24:04.86\00:24:08.85
All right, so muscle
never stops developing,
00:24:08.88\00:24:11.16
no matter how old you are
certainly the amount of strength
00:24:11.19\00:24:13.71
you're gonna gain is
going to be determined
00:24:13.74\00:24:16.35
by where you
are. A lot of times,
00:24:16.38\00:24:17.85
I get women in
their 70s coming to me
00:24:17.88\00:24:19.76
and say I don't
want to lift weights
00:24:19.79\00:24:21.29
because I don't want
to get too bucked up,
00:24:21.32\00:24:23.69
and I've to say excuse me
00:24:23.72\00:24:25.71
but your best
age are behind you.
00:24:25.74\00:24:28.31
So just try and do the
best you can while you can.
00:24:28.34\00:24:32.61
All right and of course the
science is saying constantly
00:24:32.64\00:24:35.13
that the number
one sign of ageing
00:24:35.16\00:24:37.17
is the people are getting weak.
00:24:37.20\00:24:38.57
Okay, let's just
go and step it out
00:24:38.60\00:24:40.56
and we'll wind down
our aerobic training.
00:24:40.59\00:24:42.82
Again with aerobics,
00:24:42.85\00:24:44.22
its important not
to just stop abruptly,
00:24:44.25\00:24:46.07
you want to cool it
down and makes your body,
00:24:46.10\00:24:50.27
your heart, your brain
everything much happier,
00:24:50.30\00:24:52.94
you're not putting
a big stress on it.
00:24:52.97\00:24:55.36
Okay, so our
legs are quite feeling
00:24:57.66\00:24:59.39
a little bit
tired, are they Corrie?
00:24:59.42\00:25:00.79
Just a little, okay.
00:25:00.82\00:25:02.19
Brittany, your
legs feeling all right.
00:25:02.22\00:25:03.59
A little bit tired.
00:25:03.62\00:25:04.99
Okay, you've done really well.
00:25:05.02\00:25:08.05
We're gonna step this
out for 45 more seconds
00:25:08.08\00:25:11.87
and then we're just
do a little bit ab work
00:25:11.90\00:25:14.22
and we'll call the workout.
00:25:14.25\00:25:16.69
You both have done
really well. Looks good, okay.
00:25:16.72\00:25:21.73
Nice and slow just
kind of a relax now.
00:25:21.76\00:25:23.95
Huh, this is the
best part of the workout,
00:25:23.98\00:25:26.85
the cooling down phase.
00:25:26.88\00:25:28.25
Your endorphins are
pumping, mood has been altered.
00:25:28.28\00:25:32.12
You're now feeling great.
00:25:32.15\00:25:33.83
Often times you find it
you're feeling in a really
00:25:33.86\00:25:36.07
poor mood getting a good workout
00:25:36.10\00:25:38.58
can help change all
that, right. Oh, yes.
00:25:38.61\00:25:40.93
Okay, cheers me up.
00:25:40.96\00:25:42.95
All right, we're down
to our last 10 seconds
00:25:44.78\00:25:47.16
and five, four, three,
two, one hands going to back.
00:25:50.69\00:25:57.71
Okay, I want you to
contract your abdomen here,
00:25:57.74\00:26:00.57
bend over, come
up, then lean back,
00:26:00.60\00:26:04.00
contract, over, up and
back, okay keep that going.
00:26:04.03\00:26:09.17
The best way of
doing this is to blow out,
00:26:09.20\00:26:12.21
as you come forward
00:26:12.24\00:26:13.61
that put your
abdominal contractive position,
00:26:13.64\00:26:16.69
blow out, over, up, and back.
00:26:16.72\00:26:19.93
As you inhale
while you come forward
00:26:19.96\00:26:21.89
then you're expanding
the abdomen encouraging
00:26:21.92\00:26:23.85
it to become larger,
we don't want that, do we?
00:26:23.88\00:26:27.39
Okay, so when you
see men at fitness clubs,
00:26:27.42\00:26:30.13
they're putting on
all sorts of weights
00:26:30.16\00:26:31.92
and they go,
groaning and groaning
00:26:31.95\00:26:34.28
to try bring
their abdomen down more,
00:26:34.31\00:26:36.85
what they really do
is making it larger.
00:26:36.88\00:26:38.53
Okay, you more
blow out, over, up,
00:26:40.44\00:26:44.52
and back, blow out, over, up,
00:26:44.55\00:26:48.54
and back, blow
out, over, up, and back,
00:26:48.57\00:26:54.32
blow out, over, up, and back.
00:26:54.35\00:26:57.72
Good, okay let's just
there's few couple of turns
00:26:57.75\00:26:59.88
and turn, and turn, and turn,
00:27:01.11\00:27:08.50
one more time turn and turn,
00:27:08.53\00:27:12.97
all right, good, thanks ladies.
00:27:13.00\00:27:15.20
Whether you're 12 or 92,
00:27:18.33\00:27:21.93
we need exercise
because that keeps us
00:27:21.96\00:27:23.81
going in the right
direction for you young ladies
00:27:23.84\00:27:26.29
that will help you
to avoid the pitfalls
00:27:26.32\00:27:28.96
that takes place later in life
especially with the bone density
00:27:28.99\00:27:32.25
and back to the
more you exercise
00:27:32.28\00:27:34.23
you younger women it'll
help you later on down the line.
00:27:34.26\00:27:38.04
And also it'll help
you to stay fit and strong,
00:27:38.07\00:27:40.55
but remember do it
for the right reason.
00:27:40.58\00:27:42.40
We always claim the
promise of Philippians 4:13,
00:27:42.43\00:27:45.18
I can do all
things through Christ
00:27:45.21\00:27:46.71
which strengthens me.
00:27:46.74\00:27:48.11
To all through the glory of
God and great things to happen.
00:27:48.14\00:27:50.23
Thanks for joining us.
00:27:50.26\00:27:51.63
We'll see you next time
on Body and Spirit Aerobics.
00:27:51.66\00:27:53.65