Participants: Dick Nunez (Host), Brittany Nunez, Zak Oberholster
Series Code: BASA
Program Code: BASA000069
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:13 Fat metabolism is something a lot of people want, 00:16 but somehow it seems to evade them. 00:18 We're going to talk about how you can capture it, 00:21 next on Body & Spirit Aerobics. 00:49 Hello, I'm Dick Nunez, Wellness Director 00:51 of Black Hills Health & Education Center. 00:53 Welcome to Body & Spirit Aerobics. 00:56 The battle of bulge and the lack of being 00:58 able to metabolize fat has plagued many people 01:01 and they strive for answers 01:03 and they spend billions of dollars a year 01:05 trying to find a solution. 01:07 We're going to talk about that topic today 01:09 as we get into our program. 01:10 Helping me out today will be my daughter, 01:12 Brittney and Zack, 01:14 who are both students of Union College 01:16 in the International Rescue and Relief Program. 01:19 Zack is a Junior. Uh-huh. 01:22 And Brittney is a junior as well. Yup. 01:24 So we're going to get started into our workout 01:26 and then we'll start talking about our topic. 01:27 We're going to start by warming up 01:29 and we're going to start by reaching up this way, 01:31 okay, and down and then up 01:34 and go up on to the toe as you turn, 01:36 so you're stretching the sides 01:38 for warming up the shoulders, 01:40 for getting ready for a workout. 01:44 And reach, and reach, 01:48 and reach, and reach, 01:51 and reach, and reach, 01:54 way up and reach, 01:56 stretch your shoulder. 01:59 You gotta stretch the side as you turn, 02:02 stand off the toes, 02:04 so you get some warming up at the back your legs. 02:08 Now we're going to go five more each way. 02:11 There's one and two, 02:17 three, and four 02:22 and five. Good. 02:24 All right, we're going to start some upper body work, 02:26 we're going to do a few things for upper body 02:28 and then we'll get into our aerobic training. 02:30 So we're going to start out by just doing 02:32 a simulated bench press. 02:34 So, as if we have big weights on us. 02:36 And we're going to push it out, 02:38 and squeeze together, and bring it back down. 02:40 Push out, flex the chest, come back. 02:43 Push out, come together, down. 02:46 Okay, we need to get together here. 02:48 Start from here, push out, okay, and back. 02:52 Push out and back. 02:55 Push out and back and push and back. 03:00 You two are at a disadvantage, 03:01 you have to try and keep up with me. 03:03 I don't have to try and keep up with you. Okay. 03:06 Okay, push and back 03:08 and push and back and push. 03:12 The one thing we are doing a little different 03:14 is this is a straight bench press is we're bringing 03:17 our hands together at the end. 03:20 It's actually, the chest function 03:22 is to horizontally adduct the humerus. 03:28 So you all know what that means, 03:29 your humerus is your upper arm bone. 03:32 As you come forward, you're in a horizontal position 03:35 and you're bringing it forward, which is adduction. 03:39 There's your anatomy lesson for the day. 03:43 Okay, push and back and press 03:47 and back and press and back, 03:50 squeeze the chest and push 03:55 and push and push, 04:00 still a few more and push one more time, press it up. 04:05 Good. All right, let's stretch now. 04:08 Hands behind the head, bring your head back, 04:12 bring the elbows back, stretching the chest, 04:16 try and pull your shoulder blades 04:18 back together as much as possible. Okay. 04:22 Now give yourself a hug. 04:26 Okay, pull way apart. 04:28 Now, pull your shoulder blades apart as much as possible. 04:32 All right, again. 04:34 Hands behind the head, lean back, 04:37 elbows way back, 04:43 stretch the chest. All right. 04:47 Just bring it across, pull your shoulder blades apart. 04:55 All right, good. 04:57 All right. Now, what we're going to do 04:59 is we're going to bend the knees a little bit, 05:01 we're going to lean back, not too far, 05:03 don't fall backwards, we're going to reach up 05:06 and this time we're going to pull down and go up. 05:10 So your focus now is pulling down, 05:13 pull, reach, 05:15 pull, reach, 05:18 pull, reach, pull, and reach. 05:22 Go ahead and keep the shot on Brittney there if you would. 05:24 Okay, what we're trying to do is, 05:25 we're trying to squeeze the shoulder blades together, 05:29 pull down, reach up, pull down, 05:33 so as if something's got you here 05:35 and you're pulling it down. 05:36 Okay, you're focusing on flexing the muscles, 05:39 flex the muscles, flex the muscles. 05:43 See how Zack's doing here. 05:44 Very good, Zack. 05:46 All right. Buffing up that back. Good. 05:51 A lot of getting the most out of exercise 05:54 is learning how to control he muscles you're using. 05:58 So by working on squeezing, 06:00 the shoulder blades together, 06:02 contracting hard will give you a good advantage 06:06 if you go to some type of fitness facility 06:08 where they have natural pull down 06:10 and all sudden you will now 06:11 know how to do it properly, 06:13 by squeezing the muscles together back 06:16 there on your upper back. 06:19 Looks good. Looks good. Let's throw a few more. 06:24 And one more time. All right. 06:27 Now we're going to stretch that area. 06:29 You're gonna put your right arm up over your head, 06:30 then just let it fall over, 06:33 see elbows bent, you're going to reach up 06:34 and grab your elbow 06:36 and pull it towards the center line. 06:40 You don't wanna pull too hard, 06:41 you just wanna get a nice steady stretch in through this area. 06:50 All right. Let's switch sides. 06:54 When you stretch, you want to keep your breathing going, 06:57 so you're relaxing as you stretch the muscles. 07:00 Flexibility is an important part of overall fitness 07:03 along with cardiovascular conditioning and strength. 07:06 So often people leave out one of the elements 07:09 of physical fitness, but strength, 07:11 cardiovascular conditioning, and flexibility 07:14 make you physically fit, and that's something 07:16 you want to keep in mind. 07:18 All right. Oh, I forgot about you. 07:21 Okay, now, we're going to do some shoulder work. 07:24 We're going to come here. 07:26 We're going to push up and then alternate. 07:29 So up and up and up. 07:33 We're working on stretching up as we do it, 07:36 and reach and reach 07:38 and reach and reach and reach 07:42 and left and right 07:45 and left and right 07:47 and left and right, 07:50 left and right 07:52 and left and right 07:54 and left and right, way up. 07:59 Okay, we're going to go 10 more each side. 08:03 There's one, and two, 08:08 three, four, 08:12 five, and six, 08:16 seven, and eight, 08:21 nine, one more time, and 10. Very good. 08:25 Now, we're going to stretch the shoulder. 08:27 Put your right arm out straight, 08:29 put it across to body, reach up with your left hand, 08:32 get a hold of it and stretch. 08:35 You should feel it stretch across the shoulder 08:38 and up into the upper back. 08:44 All right. Switch sides now. 08:46 Left arm out, bring it across, 08:49 up behind, steady pull, 08:55 stretch, relax, enjoy. 08:58 Stretch, relax, enjoy. 09:00 That should be your degree. 09:03 Okay, Now, we're going to do a little bicep work, 09:08 and what I want you to do 09:09 is I want you to take your right arm, 09:10 turn it, palms up, 09:12 we're going to put our other hand there 09:15 and we're going to curl up 09:16 and go down and up and down, 09:21 reach way down, way down. 09:27 Okay, Brittney, we're at number five. 09:29 I want you to keep count. 09:31 One time we were doing this with Pastor John Dinzey 09:34 and I was standing out in front of him, 09:36 and I couldn't see what is going on. 09:38 But I could hear behind me, 09:39 Uh, uh, uh and I turned around, 09:42 there was Pastor John uh, uh, uh, 09:44 you know, Pastor John. 09:46 Little bit faster. 09:48 I know those here know that Pastor John Dinzey 09:52 is incharge of 3ABN Latino and a great fellow. Okay. 09:56 How many we're at? Nineteen. 09:58 Okay. Twenty. 10:00 I have no doubt that she was giving her 100%. 10:03 Okay and curl up. 10:09 Obviously, the more you resist, 10:11 the more you get out of it 10:13 and you can also just kind to go through the motions 10:15 and get nothing out of it. 10:16 Thing you want to focus on is all the way out, 10:19 in fact, what I do is, I bring my arm out 10:21 in front of me just a little bit, 10:23 so I can get that full reach, 10:26 squeeze up, reach, and up. 10:31 Focus on the bicep, you're flexing it 10:32 each time you come up. 10:35 How many are we at there? 10:37 Nineteen, twenty. Okay, good. 10:40 You weren't just making that up, right? 10:42 No. Okay, good. 10:44 All right, we're going to do a little bit 10:46 for our triceps now and then we will be 10:47 ready to start our aerobics. 10:49 What I want to do now is we're gonna take a hand like this, 10:51 block it here, push down and up, 10:54 once again you want to come up forward just a little bit, 10:57 which is going to allow you to get full range of motion. 11:01 Very important full range of motion. 11:06 While I was here waiting to film, 11:09 I was working out at the Gold's Gym nearby 11:12 and there was a fellow there working out 11:15 and everyone of his motions 11:16 he was just doing little tiny motions, 11:18 I so badly wanted to go to him 11:20 and say increase your range of motion. 11:22 But, since I didn't work there, I left him alone. 11:27 It's twenty. Twenty. 11:29 Yeah. Okay. 11:32 And push, and push. 11:36 So I see he looked like he was having fun. 11:40 And push, and push, 11:43 and press and press and out. 11:50 Give yourself some resistance, 11:51 make yourself work, focus on the tricep. 11:55 What number we at? Seventeen. 12:01 Great, now if you would've told me nineteen again, 12:03 I seriously would have questioned your counting. 12:05 Okay, let's just start by stepping in place. 12:07 We're going to start into aerobics. 12:10 And we'll start talking about our topic. 12:14 Now both my helpers today, both Zack and Brittney, 12:18 neither one of them is what we'd call overweight, 12:21 but they're also both still very young. 12:24 Zack, how old are you? 12:25 Nineteen. Nineteen. 12:27 and Brittney? Twenty. 12:28 Wow, you're older than Jack, huh? 12:30 A little bit. Okay. 12:32 Let's pick it up a little bit more now. 12:38 Now, let me just tell you 12:39 and I'm sure you're already aware of this. 12:41 But, there are many people who started out nice and lean 12:45 like you two are at this stage of the game, 12:48 but 20, 30 years down the line not so lean any more. 12:52 So something happens to them where they stop being 12:56 good at metabolizing fat and it frustrates them. 12:59 Okay, let's pick it up a little bit faster. 13:04 Because they want to burn fat. 13:06 Now, here's a harsh reality. 13:08 One of our employees of the Black Hills, 13:10 Pastor Dan who does the walking is really lean. 13:14 You'd have to really work to try and find 13:16 some body fat on that man 13:17 and so our overweight guest will come 13:20 and walk with him and here's the harsh reality 13:23 and this is something they don't like. 13:24 If they walk a mile and then we were able to check 13:28 to see how much fat each one of them burned. 13:31 Pastor Dan would have burned five times 13:33 as much fat as the person who's overweight 13:36 and the overweight person is going, 13:38 wait a minute, that's not fair, 13:40 he is really lean, I am fat, 13:42 he's burning fat and I'm not. Why? 13:45 Well, the reason, Pastor Dan looks like 13:48 he does is because he does burn fat so well. 13:52 Fat comes in, it burns up, no problem. 13:55 Somebody who is overweight, 13:56 their body's saying, we're not going to burn it, 13:59 we're going to store it! 14:01 So that's what we have to try and do is to reeducate them 14:04 to becoming fat burners instead of fat storers. Okay. 14:08 Let's go into squats. 14:12 Okay, go ahead. 14:16 Squat is a great exercise for stimulating metabolic action. 14:19 In fact, it's probably the best exercise 14:22 for simulating metabolic action, 14:24 which is why we're going to be doing some of these today. 14:31 As one continues to workout, 14:34 develop more strength 14:36 and continue to workout aerobically, 14:38 they will get better at burning fat. 14:41 And some people are just genetically blessed 14:45 to burn fat very, very effectively. 14:48 Pastor Dan would have to really work at getting fat. 14:52 I don't know if he'd ever accomplish it 14:53 or somebody else who is overweight, 14:56 carry so much fat, they're going to have 14:57 to really work to try and switch that around. 15:00 So, I told our Wellness guests 15:02 you're either a fat storing bomb mechanism 15:05 or you're a fat burning bomb mechanism 15:07 and so we're going to try get them into a fat burning state. 15:10 At least most of them, because we get 15:11 some people who come to our program 15:13 that aren't interested in losing weight, 15:14 they want to gain weight. 15:16 And here's something I found very interesting over my career. 15:19 Obviously you wouldn't go over to somebody 15:21 who is overweight and go, wow! Are you fat? 15:25 Obviously, that'd be very inappropriate 15:27 and they wouldn't be happy with you at all. 15:29 But by the same token, 15:30 if you went up to somebody and go, wow! 15:32 You're really skinny! That's offensive as well. 15:36 And so often times we need to keep our comments 15:38 to our self because they won't be appreciated 15:42 maybe in the context we're putting them. 15:46 Okay, let's go step and back out again. 15:54 Okay, a little bit faster. 16:01 How are we doing? We doing okay, Zack. 16:03 Feel darn good. Okay. You doing all right? 16:05 Getting warm. Okay, let's go faster then, 16:07 faster, faster, knees up, pump the arms. 16:13 There we go. Got Zack moving. 16:18 As we continue to try to bring those knees up, 16:20 you get more of a workout. 16:28 Okay, let's move this way. 16:31 Move little this way, okay. 16:32 Now, we are going to step and come together. 16:34 Go and step left, okay. 16:36 Now step right, step left, step right and left. 16:40 Bend the knees a little bit, 16:42 so we're just shifting back and forward. 16:47 Now remember, stay with me. 16:50 Don't go too fast for me, Zack. 16:52 I'll try not to. Okay. 16:59 What we're doing with our aerobic exercise 17:00 is we're keeping rhythmic activity of major muscle group 17:03 which in this case are legs, 17:05 and then we throw in some variety. 17:09 Which does a couple of things, 17:10 this helps break monotony as you go through a workout. 17:14 The other thing it does, 17:16 starts working the muscles in little different way, 17:19 so the squats and the stepping, 17:20 the squats are working the gluteus maximus 17:23 and the quadriceps and then the stepping, 17:26 high stepping especially is working the hip flexor area. 17:30 And now, we're working the adductors and abductors. 17:33 Now, we're going to start speeding up. 17:38 I better not go too fast, 17:39 or Zack's gonna make me look bad again. 17:42 Zack! Sorry. 17:50 This is a great exercise for people 17:53 who like to play basketball 17:56 or racquetball or tennis or squash. Or Soccer. 18:00 Soccer, yeah it's good for soccer as well, 18:03 because it helps develop the muscles for growing laterally. 18:09 Okay, now we're going to slow down a little bit. 18:11 Now, we're going to increase our step. Bigger step. 18:17 Zack! 18:21 Gotta stay on him. 18:28 You'll probably be easier if I just stopped and watched, 18:30 then I wouldn't have to worry about him anymore. 18:36 Okay, short and back up. 18:43 Okay, back into squats. 18:46 Zack's humiliated me enough for one day. 18:52 Okay, when we do our squats, 18:54 we want to make sure to keep the back straight, 18:57 but by keeping the back straight that doesn't mean, 18:59 you're straight up and down. 19:00 That means you're bend at the waist, 19:02 but your back is straight. 19:03 You don't want to have your back rounded like this 19:06 because that would be very detrimental. 19:08 But they're keeping their backs nice and straight. 19:10 If you have to bend over to squat properly 19:14 because you're pushing the hips back, 19:16 you're keeping the chest up still, 19:19 the knees are staying over the feet and that's crucial. 19:22 You sit back into your squat 19:24 and it develops the gluteus maximus muscles. 19:28 It's developing the biggest muscles of the body. 19:30 So, now I'm going to get Zack back 19:32 for making me look that on the side steps. 19:34 So, go down and hold, 19:36 okay, now come up just a little bit, 19:38 back down, back up a little bit, back down 19:42 and Brittney is going but what did I do. 19:44 And down and up and down 19:48 and up and down 19:51 and up and down 19:53 and up and down, up. 19:57 Now, all the way up. 19:58 Now, go way down, part way up and down, 20:02 part way up and down, 20:05 part way up and down, 20:08 part way up and down, 20:10 part way up and down, 20:12 all the way up, go down, 20:14 part way up, down, 20:18 part way up, down, 20:20 part way up, down, 20:22 part way up, down and hold. 20:25 We're going to try to hold for 30 seconds, Zack. 20:30 Okay, you got it, no problem. 20:35 And there is 20 seconds to go. 20:39 Oh, man. 20:41 Fifteen. 20:45 Ten. 20:47 Nine. Eight. 20:48 Get those elbows off your knees. 20:51 Four. Three. Two. One. 20:55 Okay, step it out. 20:59 And step. 21:01 How'd that feel? Zack. 21:03 Started to burn. 21:10 Next time you want a different partner. 21:12 Yes. Okay. 21:14 Step it out. Nice and easy. 21:18 We're into the cool down phase now. 21:26 Both participants are actively in the fat burning stage now. 21:31 Because obviously their bodies are still really good at it. 21:34 And yes, as you get older, 21:36 it does tend to slow down a little bit. 21:38 But what we're really starts it's happen 21:40 as people get older, 21:42 their muscle start to marble with fat 21:44 and for those who are eating meat, 21:47 you know about that because the more marble meat is, 21:50 the more tender and tasty it is. 21:52 In fact, if you trim the fat, 21:53 the blood, and the uric acid out of meat, 21:56 it wouldn't have any taste. 21:57 Protein, it is going to taste like protein. 21:59 So, when the muscle start to marble, 22:03 then they start getting into the subcutaneous fat, 22:06 which is our fat right underneath the skin layer. 22:08 And of course, then we what is called our depot fat. 22:11 You know what a depot is? 22:13 A drop off for the fat. Yeah. 22:15 Depot is where everything gathers together. 22:18 So, your fat depot is the first place 22:21 you put fat on and the last place to lose it. 22:25 So, where do you think that is on men, Zack?. 22:27 My belly. How about women, Brittney? 22:30 Oh, right there. Okay. 22:33 But not always. 22:34 For women, they tend to have either the apple 22:37 with a pear shape and men will tend 22:39 to kind of universally pull it around the middle. 22:41 Men say we are more balanced 22:43 because our bubbles in the middle, 22:44 but men who are comfortable on the couple different ways 22:46 will have put it underneath the muscle sheath 22:49 which is called visceral fat or they put it on the outside 22:52 which they called the Dunlop disorder, 22:54 one of the two. 22:56 The visceral fat is much worse 22:57 because now that's compressing it against the bile organs. 23:00 Okay, you are feeling all right? 23:03 Okay, we are about ready to wind it down. 23:06 Let's go. We're going to go for about 45 more seconds 23:09 and then we will start doing some other fun stuff. 23:16 Now we are down to our last forty. 23:18 Now, your fat depot is blamed on your parents. 23:23 Because that was something you were born with. 23:25 It doesn't change as you go through life. 23:28 If your fat depot is your belly, 23:29 it will remain your belly 23:31 and again that will be first place to put it one. 23:34 It's the last place to you'll lose it 23:36 and don't call to 3ABN and blame me 23:38 or 3ABN because we didn't set it up that way. 23:43 Okay, now we are down to our last 23:45 Ten, nine, 23:47 eight, seven, 23:49 six, five, four 23:52 nice and easy three, two, one 23:55 Okay, what we're going to do is work our calves now. 23:59 Just turn facing this way. 24:00 Push your right foot back and what we're going to do 24:03 is we're going to press up on the toe and back down, 24:06 and press up and down, press up and down, 24:11 and up and up 24:14 and up, lean forward, 24:17 so you get maximum stretch and press, 24:21 way up and push 24:24 and push and up and up, 24:28 way up, up, going to go 5 more, 24:34 press and press and press 24:38 and press and press. Good. 24:42 Switch, put your left leg back now 24:45 and press up and down, 24:48 and up and down, up, and up, 24:53 and up, and up, 24:56 and push, and push, 25:00 press up, and press, press, 25:05 and up, and up. 25:08 There is thirteen, fourteen, 25:11 fifteen. Five more. 25:13 One, two, three, 25:17 four, and five. Good. 25:20 Okay, hands behind the back. 25:22 Blow out, contract, bend over, up, back. 25:28 Blow out, over, up, back. 25:32 Blow out, over, up, back. 25:35 Blow out, over, up, and back. 25:39 Blow out, over, up, and back. 25:43 Blow out, over, up, and back. Keep going. 25:48 This exercise is working on the abdomen 25:52 and also helping with the low back. 25:57 It's important to blow out as you come forward, 26:00 contract your abdomen as you come forward. 26:05 When you're leaning back, 26:06 you're stretching the abdomen, going back into it. 26:12 Okay, let's go three more. 26:19 and last one. 26:22 All right. Very good, well done. 26:27 In dealing with body fat, 26:29 it's important to get into a regular exercise program. 26:32 Lifting weight, strengthening the muscles, 26:34 will actually help you to burn fat more effectively. 26:37 Weight training releases fat burning enzymes 26:40 and so many experts now out there are telling you, 26:43 the key to losing body fat is resistance exercise. 26:47 Because that's going to boost your metabolism, 26:49 help your muscles to be hungry because fatty acids 26:52 are going through the bloodstream all the time 26:54 looking for working muscles. 26:56 And when you work out on a regular basis, 26:58 you have much better muscle tone. 27:00 Muscle tone is how your muscles are at a state of rest. 27:04 If your muscles are soft and flabby 27:05 when you're not contracted, 27:07 then that shows you have very poor muscle tone. 27:10 Somebody works out all the time, 27:11 if you touch their muscles even when they're relaxed, 27:14 you still feel like they are somewhat flex 27:16 because there is a constant tension in the muscles 27:19 that you have muscle tone. 27:21 So you get toned muscles from working out 27:24 and need to get into aerobic exercise 27:26 and that's what will get you into the fat metabolic state. 27:28 After a couple of minutes your body starts releasing fat 27:31 and the more you get into it and the more fit you become. 27:34 The more efficient you will be a burning body fat. 27:36 But, do it for the right reason. 27:38 Do it because you want to glorify God with your body. 27:40 Claim the promise we do here on Body and Spirit 27:43 Body and Spirit Aerobics. 27:45 Philippines 4:13, which states, 27:47 I can do all things through Christ, 27:48 which strengthens me. 27:49 God bless you, we look forward to seeing you 27:51 next time on Body and Spirit Aerobics. |
Revised 2014-12-17