Participants: Dick Nunez, Rick Nunez, Brittany Nunez
Series Code: BASA
Program Code: BASA000001
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00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:13 Any good exercise program should include aerobics. 00:16 Find out, how you can do it, safely and affectively 00:18 and comfortably of your own home. 00:20 Next on Body & Spirit Aerobics. 00:53 Hello, I am Dick Nunez Wellness Director of the 00:55 Black Hills Health and Education Center. 00:57 Welcome to Body and Spirit Aerobics. 01:00 People today are battling the battle of bulge 01:02 all the time. Obesity plagues our society. 01:05 One of the best ways to get rid of that is through 01:07 good regular aerobic exercise. 01:09 This program is designed to help you to lose unwanted 01:13 inches and enjoy in the comfortably in your own home 01:16 a good exercise program. I believe we're ready to get 01:18 started; helping me out today will be two people 01:21 I know very well because they're also my children. 01:24 Rick and Britney, any good program needs to start with 01:27 a warm up. So, that's what we're go, so gently 01:29 let's just start moving the arms up and bringing them 01:32 around, make sure you're taking a nice big breathe of 01:37 air as you do it and exhale, and up again, and inhale 01:47 and around exhale. Let's go over back the other way, 01:52 up and around and down. Up and around, and down. 01:58 Inhale, breathe out, inhale around, breathe out. 02:05 One more time, up and around, good. 02:09 Let's put your hands behind your back. 02:12 What we're gonna do now, as we're gonna contract our 02:14 abdomen. So, we're gonna flex our abdomen like so. 02:18 We're gonna bend over the waist, we're gonna come up. 02:23 Keep your abdominal contracted, now lay back. 02:26 Contact, bend over, up and back. Contact, bend over, 02:35 up and back. Contact, over, up and back. 02:43 Contact, over, up and lay back. Contact, over, 02:50 up and back. Contact, over, up and back. Contact, over, 03:00 up and back. Three more, contact, over, up and back. 03:07 Contact, over, up and back. Contact, over, up and back. 03:16 Alright, we want to get our calf area warmed up. 03:18 So, let's just put one foot back, press it heel to the 03:21 ground. We're gonna go up on the toe and down. 03:27 Up and down, up and down, up and down, up and down, 03:37 up and down. Five more, there is 1, 2, 3, 4, and 5. 03:49 Alright, let's switch around. Other side, 03:53 press up on the toe, and down, up and down, up, down, 03:59 up, down, up, down, up, down. Okay, let's do five 04:08 more, there is 1, and 2, and 3, and 4, and 5. 04:19 Now, I want you to put one foot out, lift to your toe 04:22 up as high as you can. Press the foot down, 04:25 up and down, up and down, up and down, up, down. 04:33 Five more, there is 1, and 2, 3, 4, and 5. 04:43 Switch around, okay up on the, put the toe up 04:49 then down, up and down, up and down, up, down. 04:56 Five more, 1, 2, 3, 4, and 5. Alright, let's step out 05:07 the side. Okay, we're gonna come down, 05:11 and we're gonna lean over the other side and back 05:16 and back, over and over, okay. Keep it up, okay, 05:30 we're gonna bounce twice each way, down, and down. 05:34 Now, switch over, down, and down, down, and down. 05:41 Switch down, and down, down, and down, good, down 05:50 and down. Switch good back over, one more each way. 06:01 There is 1 and 2, good. Now, we're gonna stepped out 06:07 to this side and back. Now, at the other way and back, 06:12 stepped out, and back, stepped out and back, 06:17 stepped out and back, stepped out, back, 06:24 stepped out, back, stepped out, good, out 06:31 and stepped out and out and out. Let's do five more 06:42 each way. There is 1 and 2, 3, 4 and 5. Okay, gently 07:06 we're gonna stepping up and down timely do aerobic 07:11 exercise. We're looking having rhythmic activity 07:14 of a major muscle group. We're trying keeping the 07:17 exercise is simple as possible. So, that use it 07:21 you at home, can have no problem following along. 07:31 Okay, keep it up and we're gonna keep stepping. 07:38 The knees up high as you do it. And for those who view 07:43 at home, if you need to stop, while you're doing 07:46 this, that's okay. You want to trying keep moving also 07:52 you can do this at a modified phase, 07:54 but you don't have pick your feet up quite so high. 08:01 Okay, keep it up. Okay, let's get some arm 08:07 swing in there now, as we do it. 08:19 Keep going, bring those arms up, bring them up, 08:25 the movement going, the more muscles we get moving. 08:29 The more calories we're gonna be burning, 08:36 okay and speed up just a little bit. 08:43 Good, lift the knees high, the arms going up. 08:58 Now, we're gonna switch the arms, keep stepping, 09:01 raise arms up outside and down, up and down, up, down, 09:10 good, keep up, up and down, up and down, up and down, 09:17 up, down, up, down, up, down, up, down. 09:27 Five more, up, down, up, down, up, down, up, down, 09:38 up, down, one more, up, down. Okay, we're just gonna 09:43 lightly bounce on the toes. 09:53 Okay, you get your jump rope with you, starts circling 09:55 your hand. Go and up and down, keep those ropes 10:06 turning, that's why it's important to warm up the 10:16 calf area, the chins you don't get chins, brings 10:19 while you're doing this. Okay, ten more seconds, 10:29 2, 3, 4, 5, 6, 7, 8, 9, 10, good. Okay, kick your leg 10:38 out, kick it out, kick it out, and out, out, 10:46 good, left and the right, left and right, left, right, 10:53 left, right, good, good. You should feel it stretch 11:01 little bit in the hamstring as you extend your leg out. 11:11 Let's go ten more each side, 1 and 2 and 3, 4, 5, 6, 7, 11:27 8, 9, 10. Good, stepped out, and back, stepped and back, 11:40 out and back, out and back, out, back, out, back, out, 11:53 back, out, back, one more, out, back. Switch over, out, 12:00 back, out, back, out, and back, out, and back, out, 12:11 back, out, back. Five more times, there is 1, and 2, 12:23 3, 4, 5. Now, we're gonna do in alternating fashion out, 12:31 back, and switch, out, back, out, back, out, back, out, 12:44 back, out, and back, out, and back, out, and back, 12:52 again those at home, if you need a stop and rest, 12:55 do so, good and do five more each way. 13:04 There is 1, and 2, 3, and 4, and 5. Good, okay, 13:26 step again, the legs being in the major move 13:33 or the body. There are one that are most aerobics. 13:38 So, in order for us to get a good cardiovascular 13:40 workout. We need to keep our legs going. 13:47 And just by basic stepping, we can get very good 13:50 exercise. Walking is excellent exercise. 13:53 Sometimes the whether was not allow us to get outside, 13:58 so by doing this simply at comfortably your home, 14:01 you can get a good workout, okay. Let's lift the arms. 14:06 Pick the knees up, as in high. Okay, we're gonna pick 14:16 it up a little bit. Good, pick it up, pick it up, 14:26 good. For thirty seconds, we're gonna keep it up. 14:32 There is 5 and 10 and good. There is 20, ten more 14:47 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 14:59 Okay, just nice and easy now and so it down little bit, 15:02 but keep moving, keep moving. It's important part 15:05 of this, keep moving. This will help you cool down 15:11 just a little bit. As you keep going again to the 15:15 phase of workout now that fatty acids are being 15:18 releasing to the bloodstream, 15:20 should be starting and burn some fat. 15:24 Also important to remember that the more fit you 15:27 become we become even better in burning fat. 15:31 So, someone they just beginning, they get a little 15:34 frustrated because it not burning fat as quickly as 15:36 they like too. Stay with it, and you find yourself 15:40 getting more-and-more efficient. 15:42 As a Famous Lecturer Covert Bailey, said, 15:44 you will become a better butter burner. 15:51 Okay, bring the arms back out; let's do some arm 15:54 circles while we do this. Keep stepping, 16:00 and we putting little upper body into it as well. 16:07 Keep it up, keep your arms up, keep it going. 16:17 Okay, let's go backwards now. Keep turning it turn. 16:26 Alright, let's playing to the front now. 16:28 Bring them across and then out, crossed and out, 16:34 crossed and out, crossed and out. Five more times, 16:41 there is 1 and 2 and 3 4, 5. Now, lets we're just gonna 16:50 hold the arms out. Get a little muscular stimulation, 16:57 while we're doing the aerobics. Put the arms out, 17:04 keep them straight, you need to put them down, 17:07 that's okay, but the sooner you can't for the might 17:09 back up again. We're gonna keep it going for 40 more 17:15 seconds. Hang it in there and should feel little bit 17:24 of burning sensation in the shoulders. 17:27 That's good, there is 25. And 20 get up, 15. 17:44 We feel really good, when you put your arms down. 17:47 Unfortunately your legs get to keep working. 17:51 Down to 5, 4, 3, 2, 1, keep stepping, 17:57 role the shoulders as you step. Good, 18:07 up and around, up and around, up and around, 18:13 up and around, up and around. Back to the front, 18:16 up and around, up and around, good. 18:21 Five more times, and a couple more. 18:30 Okay, hands on your hips, put to try bounce on foot 18:33 there. Each one leg and one leg rest. 18:45 Good, seven more seconds. Switch, for those at home, 18:59 keep down to one foot, just keep 19:01 bouncing on both feet together. 19:10 Keep going, five more seconds. 19:17 Okay, both feet together, put your jumper up going. 19:26 Good, you're looking good, keep it up. 19:33 We're gonna keep jumping for 20 more seconds, 19:39 okay, pick it up. And we're coming down for last 10, 19:48 9, 8, 7, 6, 5, 4, 3, 2, 1, okay. Let's starts slowing 19:58 down little bit. Step out to the side and out 20:03 and step out and out, and out, good, keep it up. 20:13 And at to the right, and left, and right, and left, 20:19 and right, and left, and right, and left, good. 20:28 Five more each way, there is 1, and 2, and 3, and 4, 20:45 and 5. Put your leg back, curl the leg up and down, 20:51 up and down, up, down, up, down, up, down, up, down, 21:00 up, down, up, down. We do five more, 1, 2, 3, 4, 21:13 and five. Other leg, up and up and up and up, up 21:24 and up, there is seven, 8, 9, 10. Five more, 11, 12, 21:35 13, 14, 15, good job. Okay, let's stretch the calf's 21:41 out to do in that work, we need to stretch out, 21:45 press it heal to the ground. And we're gonna hold that, 21:52 hold it. For ten more seconds 1, 2, 3, 4, 5, 6, 22:02 7, 8, 9, 10. Switch around, press it heal to the ground 22:08 and hold. It's very important, when you're doing 22:15 aerobics, not to just stop all the sudden. 22:19 You want to keep moving, keep doing some exercise. 22:22 Five more seconds, good. 22:27 Okay, just shake the legs out, good. 22:35 Should be a little blood flowing in there. 22:43 Okay, on your backs on the mat. 22:49 I would like you to put your right leg straight, 22:51 bring your left knee, go and put it on the ground, 22:53 bring your left knee up towards your chest. 22:55 Just scroll and let your leg way down straight 22:58 and get hold of your knee and pull back toward your 23:01 chest, and just stretching the hamstring area now. 23:08 And we're gonna hold that for ten more seconds. 23:16 Keep holding, alright. Switch over the other leg; 23:23 pull it up toward your chest. Stretching is a nice 23:27 way to cool down, it's important to maintain good 23:30 flexibility of all muscles. People always ask me, 23:35 when the best time to stretch. I will tell them 23:37 after exercise. So many have it, 23:41 mistaken for warming up, stretching is not warming 23:42 up. Stretching is merely stretching. 23:45 Warming up is doing some activity, there is gonna 23:47 mere, what you're going to be doing with more 23:49 intensity. Okay, let's lay on your right side, 23:53 get a hold of your left ankle and stretch the 23:57 quadriceps. You see, Rick is doing the basic stretch 24:06 and if we get short of Britney, you will see that 24:08 she is very flexible. For those, you at home that 24:15 might be a dangerous to try. So, the old aged, don't 24:18 try this at home would be very well advice to you. 24:20 Okay, turn around the other side. 24:24 Okay, the main key is here you wanna stretch the 24:27 quadriceps area. You should feel it in there. 24:35 We try to hold it stretch for about 10 to 20 seconds. 24:40 And let's go for about five more. Alright, and relax. 24:47 Now, lay down with your knees bent, feet on the 24:51 ground, hands behind your neck. We're gonna do some 24:54 abdominals. Come up, hold and then down slowly, 25:00 all the way back. Come up, hold and down slowly, 25:06 lay back, okay up, hold it, and down slow. 25:13 Now, up, hold, down slow, up and hold and down slow, 25:24 up, hold it, and down slow, up and hold, down slow, 25:34 up and hold, down slow. Five more times, up, hold, 25:41 down slow. All the way back, and up, contracting hold 25:47 and down, and up, contracting hold and down. 25:53 Two more times, up, hold it, hold it, now down. 26:01 Up, contract, hold, hold and down. 26:08 Okay, up on your feet. Alright, let's cool down 26:13 by just doing some nice, nice twisting of the trunk 26:17 and back the other way. And turn, and turn, 26:25 and turn, three more times each way. 26:31 There is 1 and 2 and 3. 26:40 Alright, well done, thanks a lot. 26:45 Aerobics exercise is a key to any program. 26:49 In our society today, obesity is an epidemic 26:51 proportions. People always looking for magic ways to 26:54 lose body fat, taking pills, do whatever they need 26:57 to do. Even though and so far as having their stomach 26:59 stable, but there is a natural way that God has 27:02 provided for us to get healthy. He encourages just 27:05 us to glorify him with our bodies. When we feel out 27:08 of shape, when we feel overweight? We don't have as 27:10 much energy as we should. Let's have to serve God with 27:13 all our heart and our mind and our soul. 27:15 So, getting a good aerobic exercise will get you 27:19 burning body fat and feeling better. 27:21 And we do, it will be releasing endorphins 27:23 into your body and give you feeling a well being even 27:26 like, forth type of experience. 27:29 As just a morphing type substance are stimulate 27:31 by the brain. So, getting a good aerobics program 27:33 and you will find yourself burning fat. 27:35 In fact, after one hour aerobic exercise, 27:37 you're actually burning 95 percent fat. 27:39 When you're doing exercise, remember to always do it 27:42 for the right reason. Many people do exercise for a 27:45 corruptible crown. We do it for incorruptible one. 27:48 Remember you do the glory of God; I can do all 27:51 things to Christ, who strengthens me. 27:53 God bless you, and we will see you next time. |
Revised 2014-12-17