Baltimore County, MD Aging Fitness, 7 Jan 2021

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From YouTube: Strength Training with Karen Kansler.

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Hi, everyone. in partnership with baltimore county department of aging,.

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Welcome to strength training., I'm senior fitness specialist, karen kansler, and, along with me today, I have cathy, who's going to be doing some of the chair, modifications, and mary who's going to be doing some of the standing modifications.

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What you will need today, of course,, is your water, taking drinks anytime, very important to stay hydrated.

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You'll need whatever weights, you're comfortable, with.

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water, bottles,, perhaps,, soup cans from the pantry,, or maybe you don't want to use any weights at all, and just follow a long. The exercises with us today.

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I want to talk about posture.. It's very important that your posture maintains upright with a nice long, spine,.

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No slouching, like that., I want you to zip up this whole abdomen. Right. Here, engage that core, almost as if you took a blow to the belly,.

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Embracing yourself, like that., keep that, for these whole 30 minutes..

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I want your shoulders up back and down in their sockets.

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No scrunching up like that. lots of space between the shoulders and the ears.

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If you practice strength, training on a regular basis,.

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At least once a week, hopefully,, two times a week, and ideally, three times a week, scientific research is finding that it has tremendous health benefits,.

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Such as,, when you're increasing your muscle, mass, you're, making your bones stronger, it revs up your metabolism..

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Those muscle cells are burning more calories than the fat cells, are,.

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Even while you're sleeping., it fights the aging process,, giving you more vitality and energy.

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It helps with your balance and coordination that is extremely important in preventing falls.

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It slows down some diseases, such as diabetes and osteoporosis,.

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And the most important thing that I think matters is,.

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It keeps you opening these packages, opening jars, carrying bundles,, taking the stairs,.

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Getting up out of a chair, going about your day, more freely, grooming, yourself, and dressing yourself,, which are vitally important in keeping your independence.

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With that,, let's get marching. time to warm up. big breath.

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Let's widen and reach across the top.

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Is the belly in?

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that core engaged?

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I'm going to remind you this whole time, so you won't forget.

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Across the chest., let's go four to the top.

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Four across the chest.

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One more time, up, top.

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Across the chest.

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Let's lift those knees, up.

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We'll do eight of these.

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Two more,, then we'll drop the knees and go hamstring, curls.

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Point the knees, down, hamstring, curls.

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Eight of these, then we'll break that down to four and four.

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Two more. knees are up for four, three,.

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Two, drop the knees.

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hamstring, curls. knees.

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Let's open the hips.

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opposite hand touches the shin,, the ankle,, the foot,, whatever you can reach today., listen to your body. Always,, never do anything that causes any pain.

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two more here,. Then we go to the back.

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opposite hand to the back. Foot.

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If you can't reach back there,, if you can't reach the foot,, you will, if you keep doing this,, just keep reaching. two more.

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We're going to go to four front and four back.

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Front. back. one more time,.

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Front, I really like to get these hips opened.

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now,. Let's wake up the spine.

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I'm going to turn to the side, but you can stay facing forward., I'm going to tap the knees, reach up on the toes. four more times.

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up, tap, reach,, tap,, reach, tap.

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One more. tap and reach.

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now, come back down here., let's round the spine and flatten the spine.

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Round, flatten. two,, three, four. finish it out.

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Come up nice and slow. torso twist,, arms, legs and high.; two up here. hips facing knee.

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Is that belly in?.

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Nice little bend in the knees always.

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Let's widen the legs and finish our warm-up with some windmills.

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We're bending from the hip flexors with a nice flat back.

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Arms are straight out, and touch..

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You may touch your knees,, your shins,, your toes,, whatever works today.

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make sure that neck is neutral,.

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Looking down at the floor,, not up at me.

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We've got eight more.

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seven. feel the inner thigh waking up,.

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6, 5, 4,, 3,, 2, and 1.

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Let's take the hands above the knees, drop the butt, roll that spine up one vertebrae at a time.

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shoulders. Next to the last, and head last. grab your weights.

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Bicep curls are next.

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you're, going to hold right, here. you're, going to work these weights like a piston, up and down for eight., keep those elbows closer to the side., we're not doing this. we're not swinging like that.

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we're keeping the elbows right, here, down and up.

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one more like this.

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Now, this time,, I want you to come and turn the wrist out.

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We're going to rotate our cuffs here.

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That muscle gets a lot of injuries as we get older and often needs repair.

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This keeps it strong.

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Are you breathing?

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in case I didn't mention,, it's very important to breathe.

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Two more. widen the legs,.

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Were going into a squat. once again, I'll turn., a squat alignment is very important..

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This is not a squat. see my knees over the feet.. A squat is weight in the heels, shifting the hips back,, keeping that torso up like that.. That is a squat.. So let's go ahead and get our squat going.

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up. the weight on the heels, squeeze all the pelvic floor muscles as you come up.

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Let's stay down. weights, up.

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little punches,, 3,, 4, 5.

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Weight in the heels. keep the butt back., seven, and eight.

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Finish it out., come up.

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widen the toes out into a plie, now.

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nice and tall then shift down.

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knees follow over the toes., we're going to put the weights right, here. we're going to first come up and down.

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get those inner thigh muscles used to this, and we're going to go ahead and extend, and bring it back..

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Really nice squeeze as those elbows bend back.

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Two more. very nice.

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Bring the legs in., I'm going to turn.

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Our feet are hip width, distance, apart,, we're going to bend over.

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These are called bent over seesaw rows..

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We are going to bend over 45 degrees.

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nice flat, back,, not round,, nice and flat.

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weights are right. Here. we're going to seesaw rowing back..

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Don't forget that squeeze as you get back there.

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Last set coming up.

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Very nice. deadlifts are next.

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These are one of my favorite things that you can do.

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you're, going to go ahead and bend over forward.

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Just rounding that, back and bending over, as far as you can go.

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Feel that lovely stretch in the back of the body.

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Bring it up. when your torso becomes erect, you're, going to go ahead and lift your hands up like this.

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you'll, see mary is not lifting up as far.

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whatever you need. Today.

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A nice little pull at the top.

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Here's number four. keeping that core engaged.

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It's like pulling the weeds in a garden.

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Last one, very nice.

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Moving on down the body, working, the hips, getting a little balance and coordination here., once you take one foot, back, I'll turn, sideways,.

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One foot back, and you to tilt that pelvis up.

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Right here, so, you feel a lovely stretch in that hip flexor.

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we're going to do lateral long arm raises so here we go.

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Straight out to the side, no higher than shoulder level.

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are you breathing?.

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Remember to breathe on the exertions so as you lift to exhale, inhale.

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We've got two more, and we're going to switch legs.

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Let's take the back to the front, the front to the back tilt that hip up.

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this time,, it's front arm: raises.

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nice tall, spine, inhale,, exhale,, inhale,,.

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Exhale. you got it.

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Now you get to work your balance and coordination.

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we're going to alternate our feet and we're going to alternate side in front lunges.

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Let's get the feet: working first,, just alternating lunges, back.,.

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We're going to do front first, here we go.

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Front, side, front, side, no higher.

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Than shoulder level,, here's four.

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Moving on,, we have a squat,.

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We have a combination exercise.. I love combination, exercises.

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There's a squat,, a bicep curl,, an overhead press,, and then we have a nice reach up on our toes.

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It goes like this,. Remember your squat alignment.

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you're, going to squat, weight in the heels,. Butt goes back.

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You're going to come, up, bicep, curl, overhead press., don't come down, yet., lift up all those heels come back, down, lower the arms,, let's go. squat, up, lift, reach. bellies are in.

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Four, four more.

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Are you breathing?, I hope so.? How are you doing, girls?.

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Good, feeling great. good. last two here, make them your best. squat hips go back,.

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Here we go up and lift and reach.

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Very nice and bring it down.

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all right. now,. I have an entire new set of combination, exercises that I love.

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I'm going to turn sideways, I'm going to get into a lunge position..

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My back heel is down..

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What are I'm going to do here is get a nice long, spine,.

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I'm going to just lean forward with that torso from the hips flexor 45 degrees,.

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And I'm going to go a set of eight rows, here we go.

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Don't forget that squeeze right back here,.

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You can rest that other weight on the front leg.

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Let's take that back leg in just a little bit,.

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Shift away to the back, lift the front toe. now, we're going to 45 degree, bend forward,, bend that elbow, tricep kickbacks.

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Now, notice here,, I'm not going like this,.

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That elbow stays back, and I'm straightening and bending as that elbow stays, back.

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four,, five,.

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Six, seven, and eight.

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Bringing it in down the back to the lunge of the legs,.

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Scoot that back foot back a bit.

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heel is down, we're going to combine those two, a row in the front and back this way, here we go.

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Love these combination, exercises, shoulders, are relaxed.

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Don't forget about that space between the shoulder and the ear.

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Are you breathing? two more.

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All right, we're not finished yet.

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Let's finish off with a lunge position with eight tricep kickbacks,: here we go.

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One, two, three,, four, five.

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Keep that space between your shoulders and the ear.

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Seven and eight. excellent job. we're almost ready for a break and a nice stretch.

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Other side,, let's set up your lunge.

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Nice tall spine, bending over, back foot is flat resting now, the arm that just worked on the hand.

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Here we go, one, two,, don't forget that squeeze right, here.

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Four, five, belly in.

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Bring that back foot in,.

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Shift the weight, lift the front toe, tricep kickback. one,, two, three,.

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Four, five, six,, seven, and eight. back to the lunge combination of the two,. Here we go.

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Row, kickback, row, squeeze,.

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Kickback, row, squeeze, kickback,.

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Row, squeeze, four to go.

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Last one, and just when your arm is tired,.

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We're going to finish off with eight tricep kickbacks.

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tall spine, leaning over one, two, three.

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Relax that shoulder five,, six,, seven and eight.

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Bring it in, put the weights, down, grab your drink and, let's stretch., how are we doing ladies? doing great.

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All right,: let's take this right. Around. this hand, underneath, pull it in,, get a nice stretch in that shoulder.

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Relax, the shoulder,: how are you feeling?.

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Doing okay, this is so good for you..

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Please try to do this at least twice a week, with a day skipping in between.. You don't want to work the same muscles two days in a row.

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bend and take it back, cores engaged.

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Open wide before we go the other arm., let's really take those arm, back, let the shoulder blades touch. Almost the other arm comes across,.

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This underneath and pull it in.

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Nice breathing, deep breathing right now.

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Now, we're going to go ahead and grab one weight, move it into the core and lower body. Now again.

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We're going to do what I call front knee drive.

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We're going to put the foot in the front, arm, overhead, watch the modifications right here. If you need to,.

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And we're going to just drive the knee up, put it back: down.

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one,, two,, three, four,.

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Five, six, seven, eight.

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Oh, eight is enough.: let's go to the other side.

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Again, sometimes my counting goes off. here we go.

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One, two, three keep that core engaged to have much better balance.

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Five, I think, six, seven, and eight.

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Now, we're going to go to the back, and we're going to do a knee drive twist.

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we're going to come. Put this off on the side a little bit and we're going to bring.

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That back toe up and we're going to go across the knee.

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Oh,, there's modifications. mary, just bring our foot up.

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kathy will do it in the chair,. Here we go.

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One, two, three, four,.

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Five, six,, seven, and eight.

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You see the teacher, wibble wobble a little bit. when you wibble wobble, like that, you're, really cultivating balance.. So it's okay to do that. other leg,. Let's go off to the side, a bit. here we go.

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Come in, pulling that weight, way past that hip. If you can, engaging these obliques,, which are the sides of the waistline.

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We need those to keep turning and driving;.

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Six, seven, and eight.

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All right., we are finished with our waist for today.

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Let's go ahead and put those down, grab. Another drink.

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We are going to turn our chairs around and do a a set of leg. Lifts.

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We're going to really be engaging the core here, which is so important.

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All of your movement comes from the core., so maintaining a strong core is vitally important., we're going to lift front, back to the center, out to the side, back to the center, and straight back.

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when its straight back,. I want you to lean with that. Heel..

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Your foot is flexed, not pointed but flexed,, and the leg is straight. So we're not bending..

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Here we go; front, side, back.

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Notice some modifications; kath is touching and mary is not going as high.

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Here's three, just about to complete, nice tall torso.

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Not leaning protects our lower back.

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six,, two more,.

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Seven,- and here is eight.

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Very nice. give them a little shake before we move to the other side.

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Keep your chair right where they are.

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all right,. We ready?

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front,, side, back,, keep that leg! Straight, foot flexed.

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Side, back, front, side,.

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Back, front, side, back.

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Halfway there after this one.

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front, side, slow, down,.

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Front, side, last two, front.

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Maybe you'll get to worry,, you don't have to hold on at all,, but always be safe.. Last one, side and back. great job.

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We get to move to the chair.

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No more weights,, so you can put them safely under your chair, .

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This feels good,, but we have a bit more to do.

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I want you to come safely to the edge of your chair.

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Nice tall torso. you're, going to cross your arms.. These are called the crossed arm, sit backs.

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you're, going to have a nice tall, spine, and you're going ahead and lean back, and get that right. Shoulder blade almost to the chair,.

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And come back up.

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get the left shoulder blade almost to the back of that chair and come back up.

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If you were not feeling this right here,, you need to move to the edge of the chair a little bit.

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cross, the arms, here we go; one, right side and the left side.

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If this is still too easy, get up on those toes., we've got six more after this,.

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I want you to come up nice and tall with that. Torso in-between reps, please.

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Right, here,, nice and tall.

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Two more,, maybe one more,, but we'll do two.

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Last one here, never hurts to get a bonus. One in.

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Excellent job. feel that all waking up here.

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Elbow to knee now, sitting on the only edge of your chair,. Actually you can come back a little bit.. I want your hands, fingertips gently up against your ears..

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Please don't be pulling on that. Neck.

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you'll be hurting tomorrow., nice tall, spine,, fingers on our ears and we're going ahead,.

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We're going to lift, lift that torso in between.

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Get that shoulder around there, really bring that shoulder around.

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Here's four, sit tall in between changing those knees, please.

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And is that belly in?.

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Last one, very nice.

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And to the chair,, let's inhale up.

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time for a lovely twist.

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go ahead and turn around..

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That right hand goes on the left, knee.

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The left-hand goes behind the chair, or maybe.

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Where the back of the chair meets the seat of the chair.

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Nice tall spine,, let's see two more breaths here..

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Your chin is parallel with the floor,.

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Your crown of head is parallel with the ceiling.

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Twists are so good for your internal organs., let's reach up, and inhale,.

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And exhale to the other side., you give your internal organs oxygen,, and it really helps with digesting your food..

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Twists are lovely.

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two more more breaths.

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One more exercise for the side of the waist.- let's sit nice and tall. backs- are off of the back of the chair.

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you're going to come over here, and come to the center, inhale, exhale to the side, and come back up to the center,. Really strengthening your back and waist here.

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We've got one more, each side.

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Now, we have sit, lifts,, love, these.

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You're going to put your hands underneath each sides of your sits bones or butt cheeks.

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You're going to go ahead and sit 90 degrees with your feet.

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you're, going to lean forward and push off, and sit back down.

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Make sure that chair is safely there.

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you're going to come up and sit back, down.

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I don't want any popping., so when you come up,, please don't just fall back like that,.

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Really ease yourself up and down.. Here we go.

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Exhale, as you lift, inhale as you sit. we've got four more, lift and down.

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These are great to build leg strength..

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If your legs are strong,, you have beautiful balance., that's essential to balancing and coordinating your body.

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Last one, and down.

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The grand finale is something that you do. Every day,.

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But it's something that you should do every day, even more., we're simply going to finish this exercise before we stretch,.

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With standing up and sitting down,, eight of them.

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Sit nice and tall, and you can either lift yourself off from here or cross your arms. If.

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You don't need them at all or even take and lift it off. The chair, like we do with our sit lifts..

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They were the prep exercise before this..

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Here we go, inhale, exhale on that exertion. As you stand, sit back down, make sure that chair is there safely.

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Up and inhale,, exhale, and inhale.

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Way to go, kath, you're joining us. inhale and exhale.

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You can do part of this routine sitting down.

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Choose,, but these are great legs strengtheners..

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I wouldn't recommend doing these before you sit down and watch your favorite show.

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We've got two more, and then a little bit of a stretch, and up, and down.

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Let's take that leg and straighten it. Up.

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bring the toes behind you,, lift up nice and tall, and bend forward.

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Switch legs, nice tall, torso,, bending forward,.

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Bring that toe back towards you,.

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And bring it back, in,.

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Big breath, and bring it down.

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I want to thank you so much for joining us.

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Thank you so much again, and please stay strong.