Strength Training For Women

Strength Training For Women 00:14 Have you heard that women are the weaker sex? 00:16 Well, we have something to do for that! 00:18 And so we'd like you to stay tuned for 00:19 Body & Spirit coming up next! 00:47 Hello I'm Dick Nunez, Wellness Director for 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body & Spirit! 00:53 Today we have a special program! 00:55 It's going to be called; 00:57 "Strength Training for Women". 00:58 Often times women think that their role 01:00 is to be weak! 01:01 They don't have to be weak! 01:03 They can actually be very strong. 01:04 I've seen women do incredible feats of strength. 01:06 There was a young gal I worked with 01:07 who was only 123 pounds, 5'2", 15 years old 01:11 and she could bench press 01:12 an unbelievable 215 pounds! 01:14 This kind of worked against her a little bit 01:16 because when some of the guys her age 01:18 would look to ask girls out, 01:20 they wouldn't ask her out. 01:21 She was very attractive. 01:22 I said, "why don't you ever ask her out?" 01:24 They said, "we don't ask out girls that 01:26 "are stronger than we are." 01:27 Well the reality is women can get 01:29 much stronger than they thought! 01:30 They are smaller naturally than men; 01:32 and have smaller bone structures 01:34 and less muscle tissue over all. 01:35 But women can respond just as well as men 01:36 when it comes to strength training! 01:39 We know the Bible teaches us 01:40 that we're supposed to take care of our bodies 01:42 and do all to the glory of God. 01:44 Everything we eat, everything we drink, 01:46 everything we do 01:47 should be done to the glory of God. 01:49 That includes taking care of our body so 01:50 there's no excuse for women just to let 01:52 themselves go simply because of the fact that 01:54 they don't think they can get stronger! 01:56 We don't want women to have problems with their 01:58 posture or have the osteoporosis, 01:59 or the things that are so associated 02:01 that can easily be prevented if they just get 02:04 on a regular exercise program! 02:06 So if we're ready, let's get started! 02:08 Helping me today will be Tammy and Susan. 02:14 We're gonna have a lot of fun today! 02:16 At least I am! 02:18 Okay, so we need to make sure we're good 02:20 and warmed up before we do any of this. 02:23 So let's do some arm circles 02:24 just to get ourselves... 02:27 Get some blood circulating 02:28 and get the body ready for what is to come. 02:30 Remember a warmed up muscle works so much 02:33 better than a cold muscle. 02:34 Stretching is not warming up. 02:35 The best way to warm up is simply 02:37 getting some motion going in the body. 02:40 Okay let's go back the other way. 02:49 and let's do about ten more of these! 02:52 There's 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:05 Good! 03:06 Are we ready? 03:08 Good, hit the deck! 03:11 Okay what we're gonna do is some push ups. 03:13 Push ups can be done a couple different ways. 03:15 They can be done in a military position 03:17 or it can be done on the knees. 03:19 I see both the gals have gone immediately 03:20 to their knees without even asking me 03:22 which position I wanted them to be in. 03:24 Also, we can do this against the wall so we'll 03:26 go ahead and let them do it from a knee position 03:29 and we can still get the desired effect. 03:31 Okay, let's go ahead and start going down and up! 03:33 It's important to keep the body straight. 03:35 When people do it off their knees often times 03:36 they want to put their hips way up in the air 03:39 and that's wrong. 03:40 We want a nice flat back still 03:42 like we have here. 03:44 People often say, "well how many should I do?" 03:46 I say, "well I don't know, until we're finished!" 03:52 We're doing good! 03:54 Keep it up! 03:55 Women are very capable of doing push ups. 03:56 I've seen women do one hand push ups 03:58 without any problem at all. 04:00 We're not going to do that today! 04:02 Come on! 04:03 It makes it harder when you're laughing! 04:05 Push! And push! 04:08 Good! 04:09 Another one! And push! 04:12 Good! 04:14 Keep going! Okay let's go three more. 04:20 There's 1, 04:22 Pop it right up! 2 04:24 -One more time. 04:26 That's the wrong answer! [laughing] 04:28 Okay let's go part way down 04:31 and hold for ten seconds. 04:33 1, 2, 3, 4, 5, 6, 7, 8, 9,