Body and Spirit

Fat Metabolism

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Brittany Nunez, Christy Sodering

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Series Code: BAS

Program Code: BAS000097


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 physician
00:10 before beginning any exercise program.
00:15 Population in United States is getting fatter than ever,
00:18 but there is hope for that, we can get in a good exercise
00:20 program to help reverse that.
00:22 Stay tuned and find out how on Body and Spirit.
00:54 Hello, I am Dick Nunez exercise physiologist
00:57 and principal of Medical Meadows and Mountain
00:58 Leadership Academy in West Virginia.
01:00 Welcome to Body and Spirit.
01:03 Today we are going to be doing something
01:04 that we need to do more of as a population
01:06 and that's burn body fat. The programs here on
01:09 Body and Spirit by in large are designed
01:11 to do anaerobic exercise which is training all the
01:13 muscles, but even still that will be effective
01:16 in helping burn body fat because the reality is
01:18 when you do anaerobic exercise
01:19 your body is actually is metabolizing fat
01:22 while you rest in, another words the body is preparing
01:24 for the next on slot of exercise you're doing.
01:26 and the physical demand by doing anaerobic exercise
01:30 will actually keep you burning fat
01:31 for another five to six hours
01:33 after you're done. When you do aerobic exercise
01:35 your actually metabolizing fat while you're doing that
01:38 and you burn fat at a higher rate for about
01:41 another hour. Also when you do the anaerobic exercise
01:44 you start releasing fat burning enzymes
01:46 which makes you more effective of burning fat
01:48 when you do train aerobically.
01:50 So, we are going to do a little bit of both today
01:52 we are going to start out with some
01:53 cardiovascular exercise and then we'll go into
01:55 some anaerobic as well. I believe we are ready
01:57 to get started. Helping me out today is my daughter
01:59 Brittany and Christy. Brittany is a student
02:03 at Mountain State Elementary school,
02:05 Christy is a student at Medical Meadows and
02:08 we are going to start with the cardiovascular aspect,
02:10 we're gonna start by stepping, stepping, oh! Boy.
02:15 Marching to Zion, here we go,
02:18 when we start doing some of the cardiovascular
02:20 we need to start gradually get the body warmed up
02:23 and then we can start picking it up
02:25 as we go. So we are going to get a little bit of
02:28 movement here and stepping is an easy way of going.
02:32 If you have a rebounder and want to do it on that,
02:35 that would be fine as well, although some of the
02:37 exercises we will do will be difficult to stay
02:40 on a rebound or you might bouncing all over the place,
02:42 in place that you don't want to bounce.
02:45 Okay, keep going.
02:46 You must be careful whenever you're bouncing.
02:47 That's right. Good, we are going to keep stepping
02:53 for about 30 more seconds, then we will go into
02:56 a transition, what does that mean do you wonder?
03:01 It means I'm going to stop and tie your pony tail
03:03 or your pig tails in a knot. Okay.
03:13 15 more seconds, good, keep stepping, marching to
03:20 that Golden City. That's right. Alright, we are going to do
03:27 an old PE's favorite, we're gonna
03:29 do some jumping jacks, ready, go, good,
04:09 Okay, step. Oh! I just realized,
04:11 I'm not going to be able to say a lot,
04:12 when I do those. Perhaps you need your breath. Yes.
04:19 Well, I sound pretty stupid trying to talk
04:20 when I'm bouncing up and down right left, right left
04:26 Okay, let's jog in place. We
04:52 are going to try and keep this up for one more minute
04:56 remember aerobic exercise, simply rhythmic activity
05:00 of a major muscle group, in this case our legs,
05:08 so we have to kept it going,
05:12 this will definitely warm us up.
05:36 And down to 20. Okay step, better keep moving.
06:01 We are just going to just slow it down
06:03 for a moment and we are going to go four more seconds
06:18 like this and down to 30.
06:36 and 20, 10, okay out in front.
07:07 I don't know why things start creaking when I do this
07:26 and 30 more seconds there.
07:56 Okay good, step side to side.
08:04 Starting to get warm yet Christy
08:07 Yeah. Brittany? It's starting to get hot. Okay.
08:14 We are giving the carpet a pretty good work out too.
08:18 It's good for the carpet actually,
08:20 has to push over the platform
08:21 when I jump up and down. Good, gonna keep this up
08:34 for 20 more seconds and 10, now ready to go
08:49 again Christy, now here we go anyway to the back
08:57 this time. Good. Oho! It's starting to work again.
09:14 Better move to a different spot.
09:24 Again what we're doing here today is some aerobic exercise
09:27 to start our workout, we're getting nice and warmed up.
09:47 10 more seconds, okay step not too much longer
10:26 Christy. Okay, 30 more seconds of this.
10:44 can you feel the fat starting to
10:45 burn yet Christy? Yeah. Brittany you don't
10:47 have anything to worry about, we won't even ask you.
10:49 That's what I was thinking. Besides I wouldn't be sure
10:54 if it was burning or not, I don't now what it feels
10:56 like. Okay jump, you don't have to go high on knees.
11:08 But just keep the moment going.
11:27 30 seconds, 10 more, 5, 4, 3, 2, 1, side to side.
11:59 Step up a little bit girls, good, and we'll be about
12:15 40 more seconds of this one.
12:21 legs starting to burn a little bit Christy. Yeah.
12:27 30 more seconds and down to 10.
12:55 Ready, here we go and 30 seconds.
13:36 and 20, 10, and step. Doing the cool down phase
14:13 of our cardio now. We're gonna go for another minute
14:18 and 40 seconds here, just rhythmic stepping.
14:25 definitely warm now, Brittany. It's very warm now.
14:30 Like very hot, I hope the ones at home are enjoying
14:37 burning fat right now.
14:45 You holding up okay, Christy? Yeah, fine.
14:49 Everybody who follows through with this whole program
14:51 will probably burn a lot of fat.
14:55 Hopefully. One more minute, 45 seconds, and down to 25
15:36 and 20, 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
15:55 Okay, let's go and do some squats,
15:57 while the legs are warm.
16:07 Actually this will keep our pulse rate going,
16:11 keep our legs involved, the chest up,
16:25 push the hips back as you squat.
16:48 Let's go 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
17:04 okay, let's step lightly, just to keep blood circulating
17:08 after that one, by the time we're done with this part
17:22 we'll be doing about 17 minutes of
17:25 cardiovascular exercise, usually find about
17:27 12 minutes is effective to give you a cardiovascular
17:30 benefit, you can go longer, most experts recommend
17:34 20 to 30 minutes, but still in the amount of time
17:37 that we've done, you certainly will get a good benefit.
17:57 Alright, stretch the quadriceps down,
17:58 grab a hold of my shoulder,
17:59 grab a hold of a leg and pull, pull, that was
18:07 good. The best thing about aerobic workout
18:08 it feels really good when it's over. That is very true.
18:14 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
18:25 switch sides and 10 more seconds
18:37 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, leg out, bend the heel,
18:49 lean forward, it's a hamstring. And
18:57 10 seconds here, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10,
19:09 switch and 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9,
19:26 and 10, good. Alright, give me some push ups
19:30 off your knees, we'll do a modified push up.
19:36 Alright, let's go, 20 of them down and up, down and up,
19:42 good, there's 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14,
19:57 15, 16, 17, 18, 19, 20, good, on your feet.
20:07 Stretch back and across, pull your shoulders blades apart,
20:19 stretch back and bring it across, and pull.
20:30 Okay arms out, do some arm circles,
20:34 I'm gonna stand behind you, so I can keep an eye
20:36 on you, bigger and smaller, keep your arms straight
20:50 or reverse it over the rear, and bigger and smaller
21:02 and bigger and smaller and back to the front,
21:20 and back to the rear, and back to the front,
21:27 keep your arms up and straight and reverse it
21:35 good, straighten your arms out a little more Christy,
21:42 back to the front and we are about ready to hold.
21:55 Okay keep them out there straight
21:57 and try to hold for one minute
21:58 for those at home, if you need to drop your arms
22:00 that's okay, remember you get about 50 percent of you
22:02 strength back up with just two seconds.
22:04 So, if you need to drop down for a moment that's fine,
22:08 not you, I said those at home,
22:14 you're not at home, you're here.
22:17 Oh rats! And we're down to 30 seconds to go
22:30 again this will feel real good when you put it down,
22:32 some nice shoulder pump, and with 20 seconds,
22:40 good, 15, almost done 10, 9, 8, 7, 6, 5, 4,
22:53 3, 2, 1, up, good, grab a hold of your arm, pull
22:59 your shoulder cross, and hold that.
23:10 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, reverse it
23:27 and hold 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
23:37 Alright, bend over just a little bit,
23:39 reach out, pull your shoulder blades back, reach all the way
23:42 out pull back, reach out pull back, reach and pull
23:49 reach and pull, reach pull, bend over a little bit more
23:55 Christy, good. Now bend your knees slightly
24:00 and pull, reach out and pull reach out, pull reach out,
24:07 good, reach out, pull reach out,
24:10 keep going, pull and out pull and out, pull and out,
24:18 good, pull and out, pull and out, and out,
24:27 good 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good.
24:53 arm up over the head and pull, hold,
25:00 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10,
25:12 and pull and hold, 10 more seconds
25:19 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good.
25:31 Okay, put your hands behind your back,
25:33 do some abdominal crunches,
25:35 over, up and back, over, up and back,
25:40 good, over, up and back, good, and back,
25:53 and back, still 15 more there is 1, 2, 3, 4,
26:12 5, 6, 7, 8, 9, 10, five more 1, 2, 3, 4, and 5, good.
26:40 Now, we are going to turn, put a little twist of that,
26:41 we are going to do a double bounce here,
26:44 this side, good, now bouncing hard
26:50 just a light stretch and then re-emphasis of
26:51 the stretch, good, 10 more each way,
26:59 1, 2, 3, 4, 5, 6, 7, 8, and cut out this one ladies,
27:22 set, okay that's good. Thanks a lot.
27:28 Hope you burn body, enjoy burning body fat with us.
27:30 There's a little bit of change of our regular routine
27:31 but a good one to do, get in a regular
27:33 rhythmic activity will help you to strengthen your
27:36 heart and lungs and also able to help you
27:38 burn body fat. If you want to keep the
27:39 anaerobic training in there too,
27:41 you want to keep your muscles strong as well,
27:43 your structural muscles have got to keep you going.
27:45 But remember all exercise you do, you want to do it for
27:48 the right reason. Philippians 4:13 says,
27:50 I can do all things through Christ who strengthens me.
27:53 God bless you, we hope to see you next time.


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Revised 2014-12-17