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