Body and Spirit Aerobics


Three Angels Broadcasting Network

Program transcript

Participants: Fred Garber, Dick Nunez, Matthew Hard


Series Code: BASA

Program Code: BASA000029

00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve
00:06 your health. Be sure to consult your
00:10 physician before beginning any exercise program.
00:15 Metabolize fat aerobic exercise is crucial.
00:18 Stay tune and find out more facts next on
00:22 Body and Spirit aerobics.
00:52 Hello, I am Dick Nunez, Wellness Director of the
00:54 Black Hills Health and Education Center.
00:56 Welcome to Body and Spirit Aerobics. We'll talk a little
00:59 bit about fat today. In fact, actually fat is something
01:02 that's very misunderstood. Fats are classification
01:05 nutrients. They include lipids
01:07 phospholipids, non-phospho related lipids
01:09 and waxes and they are essential for normal health.
01:12 You need them for cell your membranes and integrity.
01:15 All cells have a double phospholipid lining,
01:17 neurotransmission lead fats. You need fats for hormones
01:22 regulation. If you lose too much body fat
01:24 they will effect your hormones.
01:25 So fats are essential, but too much body fat
01:29 is not desirable thing, but fats are designed to be
01:32 metabolize for normal processes,
01:34 if we called the body to do so.
01:36 We are going to talk about that little more as we begin
01:40 to our program today. I believe you are ready
01:41 to get started. Helping me out today
01:43 will be Fred Garber and Mathew Hart
01:47 and let's start by warming up, and let's do some arms
01:50 circles and just want to loosen up the body
01:56 loosen up your shoulder you might feel little
01:59 prop and grinding at first and as you get little more
02:02 to fit, little more use to it then
02:04 forgot about subside. Okay, let's go back around
02:08 the other way with that poppy and grinding hurts
02:11 and we want to have that checked out
02:15 don't go through that pain
02:17 you may have heard the large no pain no gain
02:20 without all depends and what type of pain it is?
02:25 Okay, let's press your hands together infront
02:26 and let's press up slowly and back down slowly
02:31 and up slowly, and back down slowly
02:35 and up and down, and up and down ten more
02:44 1, and 2, and 3, 4, 5, and 6, 7, 8, 9, one more time
03:10 10. Now we are going to do as we going to reach out
03:13 going to pull back and reach way out
03:17 pull back chest up hold your shoulders
03:20 forward as you reach out good and out inhale as you
03:26 pull exhale as you go out inhale, exhale
03:31 pull and reach, pull and reach
03:37 pull and reach, pull and reach
03:44 pull and reach, ten more there is 1, 2 ,3,
03:54 4, 5, 6, 7, 8, 9, and 10, good, lets stopping
04:13 warming up for more some Aerobics
04:14 let's put our foot out put the toe up
04:18 press up down, up down we can enter it to be ellis
04:23 trying for been any shin splints if you wear to get
04:27 the lower area warmed up and let's go ten more
04:38 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch it over
04:52 and up, up 3, 4, 5, 6, 7, 8, 9, 10 more, 1. 2, 3,
05:10 4, 5, 6, 7, 8, 9, 10, step back press up
05:20 on the toe and down up and down, up and up
05:27 and up, and up, and up there is 8, 9, 10 more
05:37 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch it over
05:53 and push up and up and 3, 4, 5, 6, 7, 8, 9, 10, more
06:08 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good.
06:24 Here we have go started up by some side steps
06:25 and trying to get the system going
06:29 where we get up right now will be bearing pretty much
06:37 straight glucose, which is sugar, blood sugar
06:41 and as we get the system going we are getting
06:43 some fat burning. This is just down to
06:49 warm as up. Okay let's go landing some stepping
07:12 40 more seconds down to 30 and 20, and 10, 9, 8, 7,
07:46 6, 5, 4, 3, 2, 1, back in our side steps
07:54 big steps as you doing this process
08:11 a body start to pick up that were doing
08:14 rhythmic activity that deoxygenated blood
08:17 is being cancelled clot for to come to the legs
08:21 what's going to happen within the body
08:23 the body is not going to want to
08:25 use up all the glucose where the glycogen which is
08:29 stored glucose, it stored in the liver,
08:32 and the muscles who wants to conserve that
08:36 is our brain needs glucose at all times
08:38 so what's going to do let's going to start
08:41 telling the fat cells to give up the grease
08:45 so fatty acid are start being released
08:47 to the blood stream and the form of triglycerides
08:52 and then becoming in to be converted
08:54 to burning. So as you metabolize your fat
09:01 remember one gram of fat yields 9 calories,
09:05 which is a measurement of heat are one gram
09:08 of carbohydrates and protein only yields four
09:12 so that has over twice or much energy for change
09:14 would you have to get it get the system going
09:17 it start burnings, because it shown to back up
09:30 okay is going to our steps the arms moving
09:42 takes about five minutes or so
09:44 to keep the system going wants to get up there
09:47 let start changing the phase let two more
10:02 seconds here 45, 35, 25, and 20, 10 they will reduce
10:51 to enable the knee for your up
10:54 good should be getting it that face now
11:13 a body is getting warm getting into a rhythm
11:18 that's when the fatty acids are start coming in
11:21 up in times you need to start the aerobic exercise
11:24 just pushed few minutes can be the most trying
11:28 then went to get into it that finally becomes easier
11:31 body gets through that's warm up faced
11:35 and gets into the fat metabolism
11:43 then after we do this Aerobics our bodies
11:46 would be burning fats for higher level
11:49 for the next hour. So make ourselves more
11:53 metabolic active so found that after five minutes
11:59 of Aerobics is burning 95 percent carbohyderates
12:02 and five percent fat after one hour
12:06 it switches 95 percent fat 5 percent carbohyderates
12:10 that's all theorise of course does mean its going
12:13 to be actually happening in you because how fit you
12:15 are will depend and how well you are
12:19 metabolizing fat. But also have been found
12:27 if you had one hour in a day
12:28 three times for 20 minutes we actually be more effective
12:32 a burning fat then is weren't town for now
12:43 okay we got 10 more seconds okay good. Let's going to do
12:54 some key jumps back and forward
13:09 good job we have to go 45 more seconds
13:14 now 40, 35, and 30, good job guys this bouncing
13:30 is too hard for you at your home
13:31 but you still side steps and poured is to keep the
13:37 rhythmic activity the legs going
13:46 good, 7, 6, 5, 4, 3, 2, 1, step it out
13:58 also which you find when you metabolizing fat
14:00 is your actually burned or verse odd you put it on
14:04 so where you put on first that spices coming off
14:09 and that's first training for people
14:10 because they actually think they can spot
14:12 reduce which they can't bottom line is you cannot
14:17 contract to fat, you can't flex it no matter how hard
14:20 you try. So people think if you specifically point
14:24 and exercise to out fat area is going to make that
14:28 automatically shrivel down but doesn't happen
14:30 that way body loses systemically which means
14:33 all over body fat will becoming up
14:40 as you stay with your program get more and more
14:42 fit you've been much more effective of burning the fat
14:48 and there is see Michael's all the sudden
14:49 when you not really doing little different
14:51 just like when I firs came on you felt like
14:54 your doing different also one day you look in the
14:57 mirror and say wow I am getting fat, what happened
15:00 i am getting old, I must be it
15:03 we don't realize there is simply in activity
15:06 there was leading us to that condition.
15:25 30 more seconds here good, 15, 5, 4, 3, 2, 1, okay
15:54 let's key jumps again go and we'll do at the 50
16:03 mroe seconds when you another interval of these
16:05 all you do are Aerobic exercise often times
16:09 you like to tones and minerals
16:10 because you find it helps stimulate toward burn
16:13 up to stay you more fit burns more calories
16:20 good job, down to 30 seconds
16:33 now down to 20, 15, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
16:53 step it out one of the important aspects
17:03 burning body fat is making sure you have a
17:05 good breakfast often times peoples skip that meal
17:08 that's the worst meal you can skip the term breakfast
17:12 is bringing up of couple the breaking the fast
17:17 or least it should be hopefully you might getting
17:19 up in the middle at night and eating
17:23 your breaking the fast getting up and eat
17:24 something neat I found one time when i was speaking
17:29 rotary club luncheon time about the importance of
17:32 breakfast six weeks later I saw a man and he said
17:35 such you spoke I've lost 16 pounds in six weeks
17:39 I said wow how did you do that?
17:40 he said well, simply start having breakfast
17:41 or I used to skip breakfast have a lunch and a dinner
17:47 because now i skipped dinner and i have my dinner
17:50 at breakfast and saying the foods
17:52 save amount of calories but now I am burning it off
17:57 there is now he has given himself something he needs
17:59 I have been strongly advised people
18:02 well do exercise first thing in the morning
18:04 and have some type of glucose in our system
18:06 before they get going, because again the body
18:10 needs something to get the furnace going
18:15 and what you have that happening fat will be
18:16 metabolized so much more effectively
18:23 keep this up 30 more seconds, 20, 10, 9, 8, 7,
18:52 6, 5, 4, 3, 2, 1, one more set as key jump
18:54 back in for it one more interval for one minute
19:07 the job fellows this key jumping is little more
19:08 have intensive part of the training
19:11 you want to make sure you have good warmed up
19:12 one of you this if too hard just doing the side steps
19:19 while the fellows who is doing this key jumps
19:20 this will help you to keep the muscles going
19:23 keep the blood flowing, keep the fat burning
19:28 obviously its better it these guys are doing because
19:29 its more intensive its then be calling for a lot more
19:32 calories metabolically to be keep you a lot more active.
19:35 15 seconds, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
19:52 okay step it out, okay get the arms pumping
20:03 the knees going where on the tale of the Aerobics
20:09 almost rate to edge to British favorite time,
20:12 cool down time, but not yet 30 seconds, 19, 10, 9, 8,
20:46 7, 6, 5, 4, 3, 2, 1, okay slow it down now
20:55 slow it down, slow it down keep the arms swinging
21:11 really its want to use out own body
21:12 to help us go through that cool down phase
21:14 if you jsut start exercise abruptly it actually cause
21:17 a harder with me which means now in regualr heart beat
21:21 go on that is you telling them heart to electrical
21:26 stimulus is that keep beating at a fast rate
21:28 often you could shutting it down
21:31 So where you find it better get the process down
21:33 let the muscles in the leg help circulate the blood
21:37 to help cool you down. Okay we are slow down
21:47 in the other noture in just a moment.
21:49 Okay, now we are just going for a walk
21:55 fellows just going for a walk
21:59 good just going for a walk put your arms nice
22:00 and loose and swing freely all we going to the
22:11 cool down face and fats are still burning
22:13 body is still going, and redown our last 30 seconds
22:24 now down to 15, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
22:52 okay let the dek fellows on your back
22:54 laid up towards me, hands buying your neck
23:01 have the legs bend feet on the ground
23:02 okay let's crunch up and down and up and down,
23:07 up down, up down, up down up down, up down, up down
23:19 up down, up down, up down up down, up down, up down
23:29 up down, up down, up down up down, up down,
23:37 bring your feet up cross with the ankles okay go,
23:38 up down, up down, up down, up down, up down
23:49 up down, up down, up down up down, up down, up down
23:59 up down, up down, up down up down, up down, up down
24:08 up down, up and down, put your leg straight up, and
24:12 up and down, up down, up down, up down, up down,
24:20 and up and down, up down, and down and up and down,
24:29 up and down ten more 1, and up 2, and up 3,
24:35 up 4, up 5, up 6, up 7, up 8, up 9, up and 10,
24:46 okay up on your feet, okay let's put your foot
24:50 back pressure the heal to the ground
24:55 stretch your calf stretch, and hold for ten more,
25:02 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, step out the other way
25:16 just you hold down and hold 10 more seconds
25:23 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, up on the heal
25:32 being forward push your stuch
25:38 at the back way bent 10 more seconds
25:40 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and switch
25:53 and forward chest up and hold for 10 seconds
26:02 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay, use me as a support
26:13 get you hold your ankles and stretch your
26:14 quadricep and hold 10 more seconds
26:23 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch
26:38 and hold 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, okay
26:50 good job fellows well done. Nobody desires to have
26:56 excess body fat lying from their body
26:58 alway we want to look good and by getting into regular
27:01 exercise program we can stimulate that metabolic
27:04 action, but more than just exercise is what we put on
27:07 our mass as well. We want to make sure
27:10 out diet is full of good whole grains
27:12 fruits and vegetables, and we want obstain from
27:15 the things that we know higher in fat
27:16 especially the sugary type products
27:18 or refined foods or make your blood sugar spike
27:21 and encourage the insulin to actually put more
27:24 of that glucose into the fat cells.
27:26 We don't want that, but we want to look good
27:28 for the right reason, we want to look good,
27:30 because we want to glorify God with our body
27:32 not for corruptible crowd before incorruptible one.
27:35 So everything we do, we should be doing
27:37 to his glory and claim the promises from the Bible
27:40 as the promises have we follow
27:42 God's will, he will bless us, Philippians 4:13 says,
27:46 I can do all things to Christ
27:48 who strengthens me, God bless you,
27:50 keep exercising hope to see you next time.


Revised 2014-12-17