Participants: Becky Garber, Dick Nunez, Fred Garber
Series Code: BASA
Program Code: BASA000024
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00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Training the abdominal wall is something 00:16 many people are interested in. 00:17 They have no idea where to start or what's gonna 00:19 happen once they do start. 00:21 Find out the details next on Body and Spirit Aerobics. 00:52 Hello, I'm Dick Nunez, Wellness Director of the Black 00:55 Hills Health and Education Center. 00:57 Welcome to Body and Spirit Aerobics. 00:59 Today we're gonna be talking about something 01:00 that's very popular amongst people 01:02 today and that's training your abdominal wall. 01:05 Before we get too far into that, 01:06 we need to understand the fact that the abdominal 01:09 muscle does not really cross a joint. 01:11 It basically just makes you go like this, it's all it does. 01:14 It doesn't raise your legs, 01:16 there's nothing real fancy about its moment, 01:18 but the thing we do find is body fat 01:20 starts to gather on top of it. 01:22 And when it does it starts to be somewhat unsightly. 01:25 So we think, well, if we do 01:26 a bunch of crunches or do something, 01:28 we'll get our abdominal looking good. 01:30 Or there all that is for men as they want to take it 01:32 and bring it up to their chest. 01:34 Well, that make very funny picture 01:37 if they take all their abdominal fat 01:38 and stuff it on their chest 01:39 because the harsh reality is fat 01:41 and muscle are not interchangeable. 01:43 We've to loose the fat, 01:44 we've to develop the muscle. 01:46 So during this program today we'll show 01:48 some specific abdominal training 01:50 but also we'll talk about how we burn abdominal fat 01:53 while we get into our aerobic training. 01:55 I believe we're ready to start. 01:57 Helping me out today will be Fred and Becky Garber. 02:01 And let's keep going with some warm-ups. 02:03 So let's bring it up and around. 02:06 I'll step forward here so we don't hit each other. 02:15 And let's go backwards now. Up back and around. 02:31 And I think what we'll do to start our workout 02:32 today is we're gonna right into abdominal training. 02:35 So let's go and get down to the backs. 02:39 The best way to do abdominal training 02:41 is just to put the hands behind the neck. 02:44 We want to do it that way because we pull on your head 02:47 you can hurt your vertebrates in the back of your neck, 02:49 or you can cause some other pain. 02:51 So if we put it behind the neck 02:53 then we're gonna be a lot safer. 02:55 Then when you do abdominal training, 02:56 it's good to exhale as you start 02:58 which encourages the abdominal wall to come in. 03:00 So exhale then you comes forward, 03:03 and then you inhale as you go back. 03:05 So let's do some of that now. 03:07 Let's exhale and come up and down, 03:10 and up and down, and up and down. 03:14 Keep going with that pace. 03:16 What we want to do is we want to try 03:17 and push the lower back into the floor 03:20 as much as we possibly can. 03:23 And that will help get it to maximize 03:24 the contraction of the abdominal wall. 03:28 Okay, let's go ten more. One and two and three, 03:34 get together now, so both go down and up, 03:38 four, up, five, up, six, up, seven, 03:43 up, eight, up, nine, up, ten, okay. 03:49 Bring your feet off the ground and cross at the ankles. 03:52 Okay and ready. Up, one, 03:55 up, two, up three, up, four, up, five, 04:02 up, six, up, seven, up,. 04:06 eight, up, nine, up, ten 04:10 One, up, two, up three, up, 04:15 four, up, five, up, six, up, 04:20 seven, up, eight, up, nine, up, ten. 04:26 Okay, put the legs straight up. Okay and go. 04:30 One, two, three, up, and up 04:38 and up and up, and up, 04:42 that's eight and up, nine, up, ten, up, 04:47 eleven, up, twelve, up, thirteen, 04:51 up, fourteen, up, fifteen, up, sixteen, 04:56 up, seventeen, up, eighteen, 05:00 up, nineteen, up, twenty. 05:03 Okay, on your feet. 05:06 Abdominal exercise I like to do is simply one standing 05:09 and that's where we put our hands behind our back. 05:11 We're gonna contract our abdomen. 05:12 We're gonna bend over, 05:15 we're gonna come up and lay back. 05:18 Contract, over, up and back, 05:23 contract, over, up and back, 05:27 contract, over, up and back, 05:30 contract, over, up and back, 05:34 contract, over, up and back, 05:39 contract, over, up and back. 05:43 Good, keep it up. Let's go ten more. 05:49 Contract, over, up, and back, 05:53 contract, over, up, and back, 05:57 contract, over, up, and back, 06:00 contract, over, up, back, 06:04 contract, over, up, back, 06:07 contract, over, up, back. 06:10 Five more, contract, over, up, 06:13 there's one, contract, over, up, 06:17 there's two, contract, over, up, 06:21 three, contract, over, up, 06:24 four, one more. Good, all right. 06:29 Now we're gonna see some trunk twisting. 06:31 We're gonna turn, and turn, 06:35 and turn, just keep going. 06:39 Now this exercise, it really give us 06:41 the flexibility going back and forth. 06:43 It does work the external obliques somewhat. 06:46 They're also muscles on the sides here. 06:51 Now they also-- 06:52 what people tend to call the love handles. 06:54 Folks going keep turning. 06:56 And often times people want to do the side bends 06:58 but doing the side bends 06:59 will actually make that thicker. 07:01 Not too many people I know 07:02 want to make their waist thicker, 07:03 but I suppose if that's what your goal is, 07:05 that's a good way of doing it. 07:07 With this twisting motion is gonna help 07:09 keep that area toned up. 07:11 In other words keep those muscles 07:12 in a semi-state of contraction, 07:14 but its not going to bulk it up 07:16 or build it up, make it larger. 07:19 Okay, and let's do a couple more. 07:24 Okay, that did two things, you got your abdominal 07:26 trained and actually gave us 07:28 somewhat of warm up too I would think. 07:30 So now we're gonna give way for aerobics 07:32 and doing the abdominal training 07:33 although is a nice warm up. 07:35 We still want to make sure 07:36 we warm up the lower part of the body. 07:38 And we're gonna especially what I worry 07:39 about is the ankle area, the anterior tuberosity 07:42 which is your shin area and the calf area. 07:45 So we're gonna start by warming up 07:47 the anterior tibialis by putting our foot out 07:49 and lifting our toe up, pressing down. 07:52 And up and down, up and down, 07:55 up down, up down, up down, 07:59 up down, up down, up down. 08:04 Ten more, one, two, three, 08:12 four, five, six, seven, 08:17 eight, nine, ten. 08:21 Switch over, and up, 08:25 up, up, up, up, 08:30 up, up, up, nine, ten. 08:36 Ten more, one, two, three, 08:41 four, five, six, seven, 08:47 eight, nine, ten. 08:50 Okay, put the foot back. 08:52 Press up on the toe and down, 08:54 up, and up, and up, 08:58 and up, up, and up, 09:02 up, nine, ten. 09:06 Ten more, one, two, three, 09:11 four, five, six, seven, 09:16 eight, nine, ten. 09:19 Switch, and up, and up, 09:24 and up, four, five, 09:27 six, seven, eight, nine. 09:33 Ten more, one, two, 09:37 three, four, five, six, 09:42 seven, eight, nine, ten. Good job. 09:47 Okay, we're gonna start by stepping out, 09:50 then back together. 09:53 Out, back, together, out, back, together, 09:59 out, back, together, out, back, together, 10:06 out, back, together, 10:09 out, back, together, 10:12 out, back, together, 10:15 out, back, together, 10:18 out, back, together, 10:21 out, back, together, 10:24 out, back, together, 10:28 out, back, together, 10:31 out, back, together, 10:34 out, back, together, 10:37 out, back, together. Good keep it up. 10:41 We'll do twenty more seconds, 10:46 out, back, together, out, back, together, 10:51 out, back, together, out, back, together, 10:57 out, back, together, out, back, together. 11:02 Okay, let's start stepping. 11:12 When you start doing aerobic exercise 11:14 you'll start metabolizing body fat. 11:17 However you'll burn it in the opposite 11:19 order you put it on. 11:21 So if the first place you put fat on is in your belly, 11:25 it's the last place is coming off. 11:27 The first place you put it on is in your hips and thighs, 11:31 that's the last place it's coming off. 11:33 You know, it doesn't sound fair, 11:35 that's the way it is. 11:38 But the aerobic exercise will help 11:40 you to metabolize fat. 11:46 And it will bring it from all over. 11:48 A lot of times when people leave our wellness program, 11:50 their glasses are not too big 11:52 because their nose has lost fat. 11:54 Their shoes are too big 11:56 because their feet have lost fat, 11:58 their rings are falling off 11:59 because their fingers have lost fat. 12:01 Do you think I'm kidding, it's true. 12:04 As you know one of the places 12:06 you can first tell people lost weight 12:09 is you look at their faces as their face losses fat. 12:13 Okay, let's pick it up. 12:23 And we're gonna try and go for one minute at this pace. 12:33 There's ten seconds. 12:42 And twenty. 12:52 And Thirty. 13:02 Forty. 13:12 Fifty. 13:22 Okay, slow it down. 13:33 Starting to get into the fat burning hopefully. 13:37 We've been into first five minutes of the cardio. 13:40 Takes about that much time to get the system warmed up. 13:46 And we'll be putting a little intensity in here. 13:54 Thirty more seconds at this pace. 14:03 And twenty. 14:13 And ten. 14:22 Okay, pick it up again. 14:32 There's ten. 14:42 You're in twenty. 14:52 And thirty. 15:02 Forty. 15:12 Fifty. 15:22 Slow that down. 15:27 We do that somewhat in interval training. 15:30 Get the pulse up and going. Now we slow it down. 15:34 So we don't over do our self. 15:36 So I want to make sure you stay aerobic, 15:40 you need to check your pulse. 15:43 Best to do it off your temple area, 15:46 on the thumb side of your wrist, 15:48 unless you know exactly where you carotid artery is, 15:51 I wouldn't go after that. 15:54 Now also carotid artery will throw off your 15:58 heart beat a little bit as far as the speed, 16:00 because your brain will pick up there's pressure 16:02 there and slow it down. 16:06 So if you do it anymore for about six to ten seconds 16:09 you may not get an accurate reading. 16:19 Okay, time to pick it up again, let's go. 16:30 This is awful lot of running, we're not getting anywhere. 16:34 But actually we're getting somewhere, 16:37 we're getting exercise. 16:39 And we're burning calories, burning fats, 16:44 and we'll feel good when it's done. 16:46 Some say, it's like hitting yourself 16:48 on the head with the hammer. 16:50 It feels good when you stop. 16:52 No, it's not exactly true, 16:53 hit yourself on the head with the hammer. 16:55 It still hurts, even after you're done. 16:58 Fortunate with exercise, 17:00 you have this immediate feeling 17:02 of gratitude that you've done it, 17:04 feel good about what you've accomplished 17:06 and your endorphins are released, you feel good. 17:13 Ten more seconds at this pace. 17:22 Okay, slow it down. 17:25 Keep the arms pumping. 17:33 Fifty more seconds here. 17:42 Forty. 17:52 Thirty. 18:02 Twenty. 18:12 And ten. 18:22 Okay, let's do some jump roping, 18:24 ready? Let's go. 18:51 And here' we go for thirty more seconds. 19:02 and twenty. 19:22 And ten. 19:23 Step it out. 19:31 No we're into the heart of our aerobic workout. 19:38 It's good to do easy part, now. 19:40 Now, we're warmed up and going. 19:43 Sometimes I first little bit, and leave the hardest. 20:02 Twenty more seconds. 20:21 And ten. 20:22 Back to the jump rope. 20:32 There's ten seconds. 20:43 And twenty. 21:01 Thirty. 21:03 Forty. 21:21 Fifty. 21:23 Step it out. 21:37 Coming towards the end of our aerobic training. 21:43 These are last part of it. 21:53 Thirty seconds at this pace. 22:03 Twenty. 22:12 Ten, nine, eight, seven, 22:16 six, five, four, 22:19 three, two, one. 22:22 One more time with the jump ropes. 22:30 It will be the last go around, I promise. 22:42 There's twenty seconds. 22:52 And thirty. 23:02 Forty. 23:12 Fifty. 23:14 One, two, three, four, five, 23:18 six, seven, eight, nine, step it out. 23:45 Got 35 more seconds, this pace 23:49 and we'll slow it down a little bit more 24:07 Fifteen seconds. 24:22 Okay, slow it down. 24:24 Just go to a walk now. 24:47 And we're gonna try and do this 24:49 for one more minute as we cool down. 25:00 Doing great, best part of the workout. 25:05 Cool down time period. 25:12 When you're doing a good aerobic workout, 25:14 it's important to keep your legs going 25:16 while your heart is slowing down. 25:18 Let yourself help your bodycool down, 25:20 otherwise you put a great demand on the heart 25:23 when you just stop abruptly. 25:42 And ten more seconds in that pace. 25:51 Okay, good. Okay, 25:52 just real gently, some side to side. 25:56 Real easy, we're just cooling off. 26:03 Good. Forty five seconds. 26:21 Good job, folks. Thirty seconds. 26:32 On to our last twenty. 26:43 And ten, nine, eight, 26:45 seven, six, five, 26:49 four, three, two, one, good. 26:54 All right, well done. Good job, folks. 26:59 There's no magic contraption you can buy 27:01 to get your abdominal in great shape. 27:04 Abdominal muscle is often times underneath the skin layer 27:07 as far as the fat is on top of it or the fat 27:11 is underneath the abdominal muscle. 27:13 So if you can have that beer belly effect 27:15 and it still as might be tight as a drum, 27:17 but there's still plenty of fat in there. 27:19 So you want to get regular aerobic exercise, 27:22 that will help burn the body fat 27:23 throughout the body and then do some abdominal training 27:26 to get the abdominal muscles tight, 27:28 but don't do it just for glamorous looks, 27:30 because beauty should come from within as we magnify 27:33 God's character not from with out. 27:35 So do your exercise to His glory 27:38 and you'll find your benefits much greater still. 27:41 And remember what Philippians 4:13 says, 27:44 "I can do all things through Christ who strengthens me." 27:47 God bless you, keep on exercising 27:49 and we look forward to see you next time. |
Revised 2014-12-17