Participants: Dick Nunez (Host), Jonathan Babb and Jonathon Hopkins
Series Code: BASA
Program Code: BASA000038
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve you health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Workout intensity is dictated by how motivated you're? 00:17 If you're wondering, if you can get a good intense 00:20 workout by doing Body and Spirit Aerobics, 00:23 find out next right here. 00:52 Hello, I am Dick Nunez, Wellness Director of the 00:54 Black Hills Health and Education Centre. 00:56 Welcome to Body and Spirit Aerobics. 01:00 Often times I hear people say, 01:01 well how you can get a good hard workout 01:03 by just doing a simple as basic for exercises, 01:06 following the Body and Spirit format. 01:07 Well, I'm gonna surprise for you, 01:10 we can make pretty tuff really want you 01:12 and today we're gonna focus on intense exercise, 01:15 now this is not gonna be for everybody. 01:17 Although, all of you can list do various aspects 01:19 of it and stop, when you need to. 01:21 So, I think we're ready to go helping me out today 01:23 will be Jonathan and Jonathan. 01:27 So, we should have a good workout here. 01:29 We're gonna make the some one intense, 01:30 so we need to make sure, we're good warmed up. 01:32 So, let's go and do so by go and do our arms circles. 01:35 Getting the blood circulating, 01:39 it shouldn't be hard at all. This is just loosening up, 01:43 up and around, keep your arms nice 01:44 and relaxed and bring it way up and around 01:49 and up and around, and up and around, 01:52 and up and around, and up and around. 01:56 Let's go the other way, up and around, up and around, 02:00 up and around, up and around, up and around, 02:06 okay few more times and one more, okay good. 02:14 Alright fellows, I want you to hit the deck push ups. 02:18 I want you to kind be in the angle this way 02:21 and now we do some 10 second raps. 02:24 So, you're go down really slow, okay ready down slow, 02:27 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and up, 1, 2, 3, 4, 5, 02:42 6, 7, 8, 9,10, down, 2, 3, 4, 5, 6, 7, 8, 9,10, up, 02:59 2, 3, 4, 5, 6, 7, 8, 9,10, down, 2, 3, 4, 5, 6, 7, 8, 03:17 9,10, up, 2, 3, 4, 5, 6, 7, 8, 9, 1 more time, 03:30 down 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 03:48 8, 9 and 10, good. Alright, up on the feet. 03:55 Do you feel that? Oh, yeah. 03:57 Okay, did you feel it? Definitely. 03:59 Okay, let's stretch out, okay put the elbows back 04:04 as far you can and feel your chest stretch. 04:07 Now Jonathan over here did a modified of his knees, 04:13 Jonathan over here, did them straight down 04:15 because he has been working out little bit more 04:18 and his bench press well over 200 pounds 04:20 for his body size. Okay, let's bring it across 04:25 and pull your shoulder blades upward. 04:31 Alright and back up over head again, 04:33 push the elbows back, way you back 04:43 and then bring it across, pull it upward, 04:53 here we're going both give me some, they got, 04:54 there we go, okay, good. Alright, let's get into some 05:00 leg work here. We're gonna do some slow squats, 05:03 we're gonna do ten seconds squats, 05:05 just like we did pushups and this will get us warmed up 05:07 to do our aerobics. So, let's cross the arms 05:10 and squats real slow, push your hips back, 2, 3, 05:15 4, 5, 6, 7, 8, 9,10, 1, 2, 3, 4, 5, 6, 7, 8, 9,10, 05:31 down, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 05:49 8, 9,10, push your hips back, push your hips back 05:53 2, 3, bend over little more Jonathan 5, 6, 7, 8, 9, 06:01 10, up, 2, 3, 4, 5, 6, 7, 8, 9, 10, 06:12 okay push your hips back, push your hip back. 06:13 There are you go, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 06:26 5, I hope you enjoying it, 7, 8, 9, 10. Down 2, 3, 4, 06:36 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 06:52 push your hips back 2, 3, 4, 5, 6, 7, 8, 9, 10, 2, 07:05 3, 4, 5, 6, 7, 8, 9, 10, down 2, 3, 4, 5, 6, 7, 8, 07:22 9, 10, up 2, 3, 4, 5, 6, 7, 8, 9, 10 and down 2, 3, 4, 07:39 5, 6, 7, 8, 9, 10, up 2, 3, 4, 5, 6, 7, 8, 9, 07:55 back down 2, 3, 4, 5, 6, hold it right there, 08:05 we're trying hold for a minute. 08:07 Okay push your hips back little more Jonathan, 08:13 hold tight there is ten seconds. Those at home, 08:19 if you need to bail out for moment go ahead, 08:25 20 seconds and do you feel that before it's done. 08:33 Oh! Yeah. Halfway there 08:43 and now there is now 40, kind a hard to talk 08:48 while when I'm doing this one and we're down to 08:54 our last 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1, good. 09:05 Okay, start stepping, start stepping, 09:10 we will get into our aerobics here. 09:13 Okay, swing the arms a little bit. 09:20 Did you feel like Jonathan? Oh, yeah. 09:22 Okay, I know you did, so I don't even ask. 09:27 Okay. I could see it, 09:31 okay we're gonna do this in intervals. 09:34 So, we're about 20 more seconds, 09:37 we're gonna pickup the pace here 09:38 and actually take into a jog. 09:46 For those who at home, you might not be able to do that, 09:48 that's okay. Just go ahead and do it at your pace 09:51 if you just to need to keep doing, 09:52 the way they're doing right now. 09:54 That's fine. Okay fellow, let's start it up, 09:58 now jogging in place. Lift up the knees a little higher. 10:03 Pump the arms, very good, lift the knees, 10:10 lift the knees. Workout intensity is something 10:14 that people often times like. I know when people coming 10:18 to our wellness program, they're often times surprised 10:20 by what we've them do and actually they're amazed 10:23 about how much they can accomplish in such a short 10:26 period of time. They never imagine, they could get 10:27 how much stronger, so quickly. So often times, 10:29 we tend to take a little too easy on ourselves. 10:32 But other times, we can be very harsh on ourselves 10:35 by doing too much. This is so much, how much you do, 10:39 but the quality what you do. That's we try and focus on, 10:42 okay keep it up little faster. 10:48 They're we go, yes I like that sound, good, 10:53 hear those feet pounding the carpet. 10:57 Okay, slow down. We're going to vary the motions 11:05 here in just a moment. This is just our foundation 11:08 of our start for a good aerobic workout. 11:16 By the time we're done both these fellows will 11:18 look a little different than they do right now, 11:23 guaranteed. Okay, let's go into ski jumps 11:31 Jonathan side to side. Here you go. 11:35 I hold the carpet together, 11:46 very good fellows. We're gonna try and hold this on 11:49 for a minute. Nice, smooth motion side to side, 11:59 breaths into the nose out through the mouth. 12:02 Aerobic exercise is rhythmic activity 12:04 for a major muscle group; this is something you can 12:07 do simply in your own home. 12:12 I would say right in front of the television set, 12:13 but if you watching this show, I guess, 12:14 I'll be a given right. Okay, slow it down. 12:30 Alright, go back into a jog step and now slow it down. 12:43 So, you just stepping, move the arms, 12:45 but we're about jogging just for more here. 12:47 What he is doing here Jonathan? There you go, 12:49 good, good, good, pump the arms, pump the arms, 12:52 pump the arms, keep your chest up. 12:53 Looks straight to head into the nose 12:56 out through the mouth, you need to stop for 12:58 moments go ahead. Remember exercising, 13:02 if you do a little bit, then I've to stop 13:03 and do so more latter. That's so fine, 13:05 you're saying, you benefit out of it. 13:07 Okay, let's go little jump rope motion; 13:09 you don't have jump ropes here 13:13 and you guys going backwards. 13:19 Okay, speed it up little bit, 13:29 very good. Okay let's go the other way, 13:31 I'm use to do in a boxer style. There we go, 13:40 let count; I used to train a former heavy weight 13:48 boxing champion. So, skipping rope was a big 13:52 part of that back them, so I had to do some of it too. 14:01 Good, okay keep going. One more minute of that. 14:07 Now, I am seeing why jumping rope this way 14:08 as you never missed. You little feel this in your cap 14:15 some what as you continue bouncing up and down. 14:17 Oh! What. What! Feeling you 14:23 castled a little bit, Jonathan? Oh! Yeah. 14:25 Okay, both of them so and do, good little bit winded. 14:33 We will slow down here just a moment, not yet, 14:36 not yet, not yet. Keep those hands are turned, 14:44 there we go and down to five more seconds. 14:55 Okay, let's go right step again. Step, step, 15:03 both saying I've that in our from the welness center, 15:06 so there's a will there's a way, but there's no will, 15:09 there's no way. So, the people don't think 15:13 they can exercise they won't do it anyway. 15:16 They will find every excuse possible to get out of it. 15:20 But, as you find here in just a moment, 15:22 both these guys are fairly young 15:25 and I know Jonathan is very fit. 15:28 I don't know this Jonathan, but I know, 15:31 he climbs hills in a day, all over the hills of the 15:33 Black Hills. So, I know, he's very fit 15:36 and another Jonathan is doing fine so far. 15:38 So, let's go back into Ski jumps, back in forth. 15:44 That's good. Do you ski, Jonathan? 15:46 No. Do you snowboard? No. 15:49 No, I don't have to ask you, I already know the answer 15:53 to that one. Okay, speed it up, 16:05 good job fellows. Okay, slow it down, make your jumps 16:14 little bit bigger. That's the way, very good, 16:19 very good. We got about thirty more seconds of that. 16:27 Nice big jumps. Cover some ground, 16:30 cover some ground, there you go. Looks good, 16:35 looks good and we got about fifteen more seconds 16:41 of that, cover some ground, come on Jonathan, 16:46 there you go. Okay, back into our step, 17:00 you starting to wind it down little bit, 17:01 are you feeling enough? Definitely. 17:03 Okay, how you doing Jonathan? Still breathing. 17:07 Still breathing, that's good. 17:14 The integral training will help to stimulate more fat 17:17 metabolism, what happens is the body gets into aerobic 17:19 exercise. It will encourage the body and metabolize fat 17:23 and what happens of course is more fit you become 17:26 the more fat it metabolize. In fact people that are 17:28 really fit were start burning fat, 17:30 just thinking about exercising. 17:32 But of course in order to get to that route 17:33 you've got also had been willing to exercise 17:35 as sometime. Okay, let's get back on our jump 17:38 ropes again and spin it around. 17:44 Our walkers at the Black Hills are very, very fit and 17:51 very lean and they still eat a lot. Jonathan challenges 17:52 me for the amount of eat in that every meal 17:54 and I'm a hundred pounds more than he's, 17:56 but his body is very efficient in metabolizing fat 18:00 and so people who are very lean. 18:01 That's how they're body is work, 18:03 people that are overweight, that body have 18:05 become a custom to storing fat. 18:07 So, the more you exercise, the more affected 18:10 that you're burning fat. In fact why tell them this, 18:12 those who're doing the walking with them. 18:14 Will burn five times as much fat 18:16 is those who're not in shape, 18:18 because they're bodies are so good in metabolizing fat 18:21 and those say well that's not fair. 18:22 I've the extra fat to lose, that's why the person is 18:25 so lean. Because his body is very good the metabolizing 18:28 fat and they tense exercise like this will help that 18:32 happen. Okay, let's pick it up, pick it up, 18:34 and pick it up faster, twenty more seconds. 18:41 You guys are doing great those at home should be 18:46 starting to feel this, I would imagine. 18:51 Okay, down your last five seconds. 18:56 Okay' let's go into our right step again, 19:00 almost done, pump the arms, pump the arms. 19:08 There we go, start to sweat yet. 19:15 Oh! Yes. Okay, what about you? A little bit. 19:19 Little bit, okay, okay with 30 more seconds for this 19:26 and now we're gonna do one more, one minute, 19:30 sprint type thing and place and then we're gonna cool 19:33 it down and then we will be done with the aerobics part. 19:48 Okay, down the last 10 seconds, okay now hit it. 19:57 Pump it out fast for one minute, go. Lift the knees 20:02 higher, lift the knees, doing one minutes of that, 20:07 pump it up, come on, and lift the knees. Pump the arms, 20:10 very good Jonathan, you're gonna work the carpet out, 20:12 good. Pump it up, pump it up, move the arms, 20:26 thirty more seconds of it, come on guys let's go, 20:29 home stretch, home stretch, come on push it, push it, 20:32 push it, push it, push it, push it, come on, push it. 20:40 Fifteen seconds come on, come on, 20:44 until that finish line, and let's go push it. 20:56 Alright, let's slow it down, very good, very good. 21:06 The sweat is starting to pour. Yeah. 21:11 You know, I haven't breathing 21:12 hard yet over there. Okay, we got about forty seconds 21:22 to go, it's very important when you do aerobic exercise 21:25 to crawl down slowly, like we're gonna actually take 21:33 this out little bit longer. Okay, just one minute 21:36 of that part wouldn't be enough to slow you down. 21:38 So, let's just go and keep walking like that. 21:40 If you stop suddenly you're giving your heart is signal 21:44 saying you do all the work. The caps of the legs, 21:47 which are the lower muscles, the back your leg 21:50 or call the second heart, because they help return 21:53 the Venus blood flow back to the heart, 21:54 so if you just stop suddenly, it's gonna put a great 21:57 demand on the heart to do all the work, 21:59 this way by going slower.Now we keep the caps working 22:02 and keep the whole actually happening. 22:05 Okay, keep slow it down, this is the good part. 22:11 Oh! Yeah. Okay, since we are done 22:17 with this, we're gonna do a little bit of more 22:18 upper body work and then we will be done 22:20 with our workout, and we're down to our last 22:27 thirty seconds, cooling down, cooling down, 22:34 as you're doing this. The respiration coming 22:36 back down normal and I'm sure you can see 22:43 at you home, but certainly can tell from my 22:45 vantage point that they had a good workout. 22:48 Okay, you start to go a little bit now Jonathan, 22:51 I could see it happening. Alright. Good job. Okay, 22:58 step out to this side and you can just stretch 23:00 the muscles there. Okay step out little bit 23:04 more Jonathan, this leg you straight. 23:10 Okay, now let's go the other way, chest up, 23:15 look straight ahead. Okay, relax, okay now we're gonna 23:21 do this, we're gonna put one foot back, 23:24 press the heel to the ground 23:29 as you stretching the calf area. 23:37 Alright, let's switch and go the other way now, 23:40 press the heel to the ground, stretch. 23:49 Chest up, okay and relax, let's put the arms out. 23:54 Let's do some arms circles. This is an excellent one 24:02 for rotator cuff muscles and upper thoracic area 24:05 and will definitely burn the shoulders. 24:08 Okay, now let's make big circles. 24:11 You can do this with weights too, 24:13 but guarantee you that, you feel enough 24:16 just let using your own, own weight of your arms. 24:19 Okay, make the circles smaller, 24:24 now let's go backwards small circles 24:28 and back to the front and reverse it again. 24:33 Now, make big circles through, now small circles. 24:38 Now back to the front and big circles. 24:43 Now small circles and big circles and small circles 24:51 and let's go big again and small. Now reverse it, 24:58 big circles, big circles, big circles, big circles, 25:01 big circles and small. Back to the front and back again. 25:12 Now at home, if you need to put your arms down go ahead 25:14 and do so. Back to the front and to the reverse 25:22 and back to the front and now back and let's hold. 25:30 We're gonna hold it for one minute, keep the palms down, 25:34 keep the arms straight out and just relax and enjoy it. 25:42 You feel let's start to burn in your shoulder region, 25:47 like I said at home, if you need to put your arms down. 25:51 These two able body fellows should be able to keep going. 25:55 Alright, no response, how about you? 26:01 Ah, it feels so good. It feels so good, 26:03 okay. He's been well trained. 26:09 Okay, we've got 20 seconds to go, 26:12 keep those arms out. Palms down and now we're down 26:17 to last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 26:28 Alright, shrug them out, shrug the shoulders back. 26:36 Just take this way fellows we are almost done. 26:45 Okay, let's go to front now, shrug up and around 26:58 and up and around, up and around, up and around, 27:03 five more times 1, 2, 3, 4, 5 and that's are out, 27:11 Thanks guys. 27:16 Many people spend lot of time in exercising, 27:20 but often times they not sure what they're doing 27:21 and they virtually are beating their heads 27:24 against the wall, trying to figure out how to get 27:26 their exercise done effectively. 27:28 It doesn't have to be long periods of time. 27:30 You're not workout for hours at a time. 27:32 The simply have to get a good workout program, 27:34 that's design to give you the best quality 27:37 for the time we are doing it. 27:38 But as you are getting into exercise, 27:40 remember you do it for the right reason. 27:41 Too many people doing it for their own vanity 27:43 just to they look good, but we want be serving God, 27:46 glorifying Him with our bodies. 27:48 So, we're want to do it for right reason. 27:49 Remember, our little saying here, 27:51 I can do all things through Christ 27:53 who strengthens me, God bless you. 27:55 We hope to see you next time. |
Revised 2014-12-17