Participants: Dick Nunez, Brittany Nunez, Christy Sodering
Series Code: BAS
Program Code: BAS000097
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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. |
Revised 2014-12-17