The following program
is designed to demonstrate
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simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
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before beginning
any exercise program.
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Population in United States
is getting fatter than ever,
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but there is hope for that,
we can get in a good exercise
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program to help reverse that.
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Stay tuned and find
out how on Body and Spirit.
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Hello, I am Dick
Nunez exercise physiologist
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and principal of
Medical Meadows and Mountain
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Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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Today we are going
to be doing something
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that we need to do
more of as a population
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and that's burn body
fat. The programs here on
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Body and Spirit by
in large are designed
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to do anaerobic exercise
which is training all the
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muscles, but even
still that will be effective
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in helping burn body
fat because the reality is
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when you do anaerobic exercise
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your body is
actually is metabolizing fat
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while you rest in, another
words the body is preparing
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for the next on slot
of exercise you're doing.
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and the physical demand
by doing anaerobic exercise
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will actually
keep you burning fat
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for another five to six hours
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after you're done.
When you do aerobic exercise
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your actually metabolizing
fat while you're doing that
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and you burn fat at
a higher rate for about
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another hour. Also when
you do the anaerobic exercise
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you start
releasing fat burning enzymes
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which makes you more
effective of burning fat
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when you do train aerobically.
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So, we are going to do
a little bit of both today
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we are going to
start out with some
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cardiovascular
exercise and then we'll go into
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some anaerobic as
well. I believe we are ready
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to get started. Helping
me out today is my daughter
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Brittany and
Christy. Brittany is a student
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at Mountain State
Elementary school,
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Christy is a student
at Medical Meadows and
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we are going to start
with the cardiovascular aspect,
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we're gonna start by
stepping, stepping, oh! Boy.
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Marching to Zion, here we go,
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when we start doing
some of the cardiovascular
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we need to start
gradually get the body warmed up
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and then we can
start picking it up
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as we go. So we are
going to get a little bit of
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movement here and stepping
is an easy way of going.
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If you have a rebounder
and want to do it on that,
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that would be fine as
well, although some of the
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exercises we will do
will be difficult to stay
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on a rebound or you might
bouncing all over the place,
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in place that you
don't want to bounce.
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Okay, keep going.
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You must be careful
whenever you're bouncing.
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That's right. Good, we
are going to keep stepping
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for about 30 more
seconds, then we will go into
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a transition, what does
that mean do you wonder?
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It means I'm going to
stop and tie your pony tail
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or your pig
tails in a knot. Okay.
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15 more seconds, good,
keep stepping, marching to
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that Golden City. That's right.
Alright, we are going to do
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an old PE's
favorite, we're gonna
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do some jumping
jacks, ready, go, good,
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Okay, step. Oh! I just realized,
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I'm not going to
be able to say a lot,
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when I do those. Perhaps
you need your breath. Yes.
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Well, I sound pretty
stupid trying to talk
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when I'm bouncing up and
down right left, right left
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Okay, let's jog in place. We
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are going to try and keep
this up for one more minute
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remember aerobic exercise,
simply rhythmic activity
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of a major muscle
group, in this case our legs,
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so we have to kept it going,
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this will definitely warm us up.
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And down to 20. Okay
step, better keep moving.
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We are just going
to just slow it down
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for a moment and we are
going to go four more seconds
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like this and down to 30.
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and 20, 10, okay out in front.
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I don't know why things
start creaking when I do this
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and 30 more seconds there.
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Okay good, step side to side.
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Starting to get warm yet Christy
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Yeah. Brittany? It's
starting to get hot. Okay.
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We are giving the carpet
a pretty good work out too.
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It's good for
the carpet actually,
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has to push over the platform
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when I jump up and
down. Good, gonna keep this up
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for 20 more seconds
and 10, now ready to go
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again Christy, now here
we go anyway to the back
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this time. Good. Oho!
It's starting to work again.
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Better move to a different spot.
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Again what we're doing here
today is some aerobic exercise
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to start our workout, we're
getting nice and warmed up.
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10 more seconds, okay
step not too much longer
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Christy. Okay, 30
more seconds of this.
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can you feel the fat starting to
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burn yet Christy?
Yeah. Brittany you don't
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have anything to worry
about, we won't even ask you.
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That's what I was thinking.
Besides I wouldn't be sure
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if it was burning or
not, I don't now what it feels
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like. Okay jump, you
don't have to go high on knees.
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But just keep the moment going.
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30 seconds, 10 more, 5,
4, 3, 2, 1, side to side.
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Step up a little bit
girls, good, and we'll be about
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40 more seconds of this one.
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legs starting to burn a
little bit Christy. Yeah.
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30 more seconds and down to 10.
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Ready, here we
go and 30 seconds.
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and 20, 10, and step.
Doing the cool down phase
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of our cardio now. We're
gonna go for another minute
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and 40 seconds here,
just rhythmic stepping.
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definitely warm now,
Brittany. It's very warm now.
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Like very hot, I hope
the ones at home are enjoying
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burning fat right now.
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You holding up
okay, Christy? Yeah, fine.
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Everybody who follows
through with this whole program
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will probably burn a lot of fat.
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Hopefully. One more minute,
45 seconds, and down to 25
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and 20, 15, 10, 9,
8, 7, 6, 5, 4, 3, 2, 1.
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Okay, let's go
and do some squats,
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while the legs are warm.
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Actually this will
keep our pulse rate going,
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keep our legs
involved, the chest up,
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push the hips back as you squat.
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Let's go 10 more, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
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okay, let's step lightly,
just to keep blood circulating
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after that one, by the
time we're done with this part
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we'll be doing
about 17 minutes of
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cardiovascular
exercise, usually find about
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12 minutes is effective
to give you a cardiovascular
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benefit, you can go
longer, most experts recommend
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20 to 30 minutes, but
still in the amount of time
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that we've done, you certainly
will get a good benefit.
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Alright, stretch
the quadriceps down,
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grab a hold of my shoulder,
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grab a hold of a leg
and pull, pull, that was
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good. The best thing
about aerobic workout
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it feels really good when
it's over. That is very true.
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10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
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switch sides and 10 more seconds
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1, 2, 3, 4, 5, 6, 7, 8, 9,
10, leg out, bend the heel,
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lean forward,
it's a hamstring. And
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10 seconds here, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10,
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switch and 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
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and 10, good.
Alright, give me some push ups
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off your knees, we'll
do a modified push up.
00:19:30.21\00:19:32.60
Alright, let's go, 20 of
them down and up, down and up,
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good, there's 3, 4, 5, 6,
7, 8, 9, 10, 11, 12, 13, 14,
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15, 16, 17, 18, 19,
20, good, on your feet.
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Stretch back and across, pull
your shoulders blades apart,
00:20:07.35\00:20:15.26
stretch back and
bring it across, and pull.
00:20:19.45\00:20:27.83
Okay arms out,
do some arm circles,
00:20:30.81\00:20:33.72
I'm gonna stand behind
you, so I can keep an eye
00:20:34.50\00:20:36.12
on you, bigger and
smaller, keep your arms straight
00:20:36.15\00:20:48.87
or reverse it over the
rear, and bigger and smaller
00:20:50.58\00:21:02.30
and bigger and
smaller and back to the front,
00:21:02.33\00:21:16.64
and back to the rear,
and back to the front,
00:21:20.41\00:21:25.99
keep your arms up and
straight and reverse it
00:21:27.90\00:21:35.50
good, straighten your
arms out a little more Christy,
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back to the front and
we are about ready to hold.
00:21:42.87\00:21:52.39
Okay keep them
out there straight
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and try to hold for one minute
00:21:57.45\00:21:58.42
for those at home, if
you need to drop your arms
00:21:58.43\00:22:00.16
that's okay, remember you
get about 50 percent of you
00:22:00.19\00:22:02.31
strength back up
with just two seconds.
00:22:02.34\00:22:03.89
So, if you need to drop
down for a moment that's fine,
00:22:04.98\00:22:06.35
not you, I said those at home,
00:22:08.94\00:22:14.28
you're not at home, you're here.
00:22:14.31\00:22:15.62
Oh rats! And we're
down to 30 seconds to go
00:22:17.99\00:22:27.05
again this will feel real
good when you put it down,
00:22:30.50\00:22:32.00
some nice shoulder
pump, and with 20 seconds,
00:22:32.97\00:22:37.17
good, 15, almost
done 10, 9, 8, 7, 6, 5, 4,
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3, 2, 1, up, good, grab
a hold of your arm, pull
00:22:53.13\00:22:59.70
your shoulder
cross, and hold that.
00:22:59.73\00:23:06.22
10 more 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, reverse it
00:23:10.08\00:23:20.86
and hold 10 more, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10.
00:23:27.48\00:23:36.65
Alright, bend
over just a little bit,
00:23:37.78\00:23:38.81
reach out, pull your shoulder
blades back, reach all the way
00:23:39.88\00:23:42.88
out pull back, reach out
pull back, reach and pull
00:23:42.91\00:23:49.56
reach and pull, reach pull,
bend over a little bit more
00:23:49.59\00:23:55.01
Christy, good. Now
bend your knees slightly
00:23:55.04\00:23:59.24
and pull, reach out and
pull reach out, pull reach out,
00:24:00.81\00:24:06.08
good, reach out, pull reach out,
00:24:07.34\00:24:10.05
keep going, pull and out
pull and out, pull and out,
00:24:10.08\00:24:18.19
good, pull and out,
pull and out, and out,
00:24:18.22\00:24:25.97
good 10 more, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:24:27.37\00:24:53.23
arm up over the
head and pull, hold,
00:24:53.26\00:25:00.78
10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10,
00:25:00.81\00:25:12.28
and pull and
hold, 10 more seconds
00:25:12.31\00:25:19.50
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good.
00:25:19.53\00:25:29.96
Okay, put your
hands behind your back,
00:25:31.12\00:25:32.09
do some abdominal crunches,
00:25:33.39\00:25:34.36
over, up and
back, over, up and back,
00:25:35.28\00:25:40.46
good, over, up and
back, good, and back,
00:25:40.49\00:25:50.58
and back, still 15
more there is 1, 2, 3, 4,
00:25:53.23\00:26:12.67
5, 6, 7, 8, 9, 10, five
more 1, 2, 3, 4, and 5, good.
00:26:12.70\00:26:39.02
Now, we are going to turn,
put a little twist of that,
00:26:40.10\00:26:41.90
we are going to do
a double bounce here,
00:26:41.93\00:26:43.07
this side, good,
now bouncing hard
00:26:44.48\00:26:49.05
just a light stretch
and then re-emphasis of
00:26:50.03\00:26:51.57
the stretch,
good, 10 more each way,
00:26:51.60\00:26:57.37
1, 2, 3, 4, 5, 6, 7, 8,
and cut out this one ladies,
00:26:59.84\00:27:21.07
set, okay that's
good. Thanks a lot.
00:27:22.68\00:27:24.38
Hope you burn body,
enjoy burning body fat with us.
00:27:28.10\00:27:30.00
There's a little bit of
change of our regular routine
00:27:30.03\00:27:31.71
but a good one to
do, get in a regular
00:27:31.74\00:27:33.72
rhythmic activity will
help you to strengthen your
00:27:33.75\00:27:36.06
heart and lungs and
also able to help you
00:27:36.09\00:27:38.16
burn body fat. If
you want to keep the
00:27:38.19\00:27:39.89
anaerobic training in there too,
00:27:39.92\00:27:41.47
you want to keep your
muscles strong as well,
00:27:41.50\00:27:43.26
your structural muscles
have got to keep you going.
00:27:43.29\00:27:45.62
But remember all exercise
you do, you want to do it for
00:27:45.65\00:27:48.53
the right reason.
Philippians 4:13 says,
00:27:48.56\00:27:50.90
I can do all things through
Christ who strengthens me.
00:27:50.93\00:27:53.30
God bless you, we
hope to see you next time.
00:27:53.33\00:27:55.57