The following program
is designed to demonstrate
00:00:02.55\00:00:03.94
simple workouts that you
can use to improve your health.
00:00:03.97\00:00:06.89
Be sure to consult
your physician before
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beginning any exercise program.
00:00:10.33\00:00:12.61
Any good exercise
program should include aerobics.
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Find out, how you can do
it, safely and affectively
00:00:16.38\00:00:18.74
and comfortably
of your own home.
00:00:18.77\00:00:20.24
Next on Body & Spirit Aerobics.
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Hello, I am Dick Nunez
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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People today are
battling the battle of bulge
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all the time.
Obesity plagues our society.
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One of the best ways to
get rid of that is through
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good regular aerobic exercise.
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This program is designed
to help you to lose unwanted
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inches and enjoy in the
comfortably in your own home
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a good exercise program.
I believe we're ready to get
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started; helping me out
today will be two people
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I know very well because
they're also my children.
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Rick and Britney, any good
program needs to start with
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a warm up. So, that's
what we're go, so gently
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let's just start moving
the arms up and bringing them
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around, make sure you're
taking a nice big breathe of
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air as you do it and
exhale, and up again, and inhale
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and around exhale. Let's
go over back the other way,
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up and around and down.
Up and around, and down.
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Inhale, breathe out,
inhale around, breathe out.
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One more time,
up and around, good.
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Let's put your
hands behind your back.
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What we're gonna do now,
as we're gonna contract our
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abdomen. So, we're gonna
flex our abdomen like so.
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We're gonna bend over the
waist, we're gonna come up.
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Keep your abdominal
contracted, now lay back.
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Contact, bend over, up
and back. Contact, bend over,
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up and back.
Contact, over, up and back.
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Contact, over, up and
lay back. Contact, over,
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up and back. Contact, over,
up and back. Contact, over,
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up and back. Three more,
contact, over, up and back.
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Contact, over, up and back.
Contact, over, up and back.
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Alright, we want to get
our calf area warmed up.
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So, let's just put one
foot back, press it heel to the
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ground. We're gonna go
up on the toe and down.
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Up and down, up and
down, up and down, up and down,
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up and down. Five more,
there is 1, 2, 3, 4, and 5.
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Alright, let's
switch around. Other side,
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press up on the toe, and
down, up and down, up, down,
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up, down, up, down, up,
down. Okay, let's do five
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more, there is 1, and
2, and 3, and 4, and 5.
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Now, I want you to put
one foot out, lift to your toe
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up as high as you
can. Press the foot down,
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up and down, up and
down, up and down, up, down.
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Five more, there is
1, and 2, 3, 4, and 5.
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Switch around, okay
up on the, put the toe up
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then down, up and
down, up and down, up, down.
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Five more, 1, 2, 3, 4,
and 5. Alright, let's step out
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the side. Okay,
we're gonna come down,
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and we're gonna lean
over the other side and back
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and back, over and
over, okay. Keep it up, okay,
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we're gonna bounce twice
each way, down, and down.
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Now, switch over, down,
and down, down, and down.
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Switch down, and down,
down, and down, good, down
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and down. Switch good
back over, one more each way.
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There is 1 and 2, good.
Now, we're gonna stepped out
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to this side and back.
Now, at the other way and back,
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stepped out, and
back, stepped out and back,
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stepped out and
back, stepped out, back,
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stepped out, back,
stepped out, good, out
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and stepped out and out
and out. Let's do five more
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each way. There is 1 and
2, 3, 4 and 5. Okay, gently
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we're gonna stepping up
and down timely do aerobic
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exercise. We're looking
having rhythmic activity
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of a major muscle
group. We're trying keeping the
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exercise is simple as
possible. So, that use it
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you at home, can have
no problem following along.
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Okay, keep it up and
we're gonna keep stepping.
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The knees up high as you
do it. And for those who view
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at home, if you need to
stop, while you're doing
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this, that's okay. You
want to trying keep moving also
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you can do this
at a modified phase,
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but you don't have pick
your feet up quite so high.
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Okay, keep it up.
Okay, let's get some arm
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swing in there now, as we do it.
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Keep going, bring
those arms up, bring them up,
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the movement going, the
more muscles we get moving.
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The more calories
we're gonna be burning,
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okay and speed up
just a little bit.
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Good, lift the knees
high, the arms going up.
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Now, we're gonna switch
the arms, keep stepping,
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raise arms up outside and
down, up and down, up, down,
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good, keep up, up and
down, up and down, up and down,
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up, down, up,
down, up, down, up, down.
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Five more, up, down, up,
down, up, down, up, down,
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up, down, one more, up,
down. Okay, we're just gonna
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lightly bounce on the toes.
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Okay, you get your jump
rope with you, starts circling
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your hand. Go and up
and down, keep those ropes
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turning, that's why
it's important to warm up the
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calf area, the chins
you don't get chins, brings
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while you're doing
this. Okay, ten more seconds,
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2, 3, 4, 5, 6, 7, 8, 9,
10, good. Okay, kick your leg
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out, kick it out,
kick it out, and out, out,
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good, left and the right,
left and right, left, right,
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left, right, good, good.
You should feel it stretch
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little bit in the hamstring
as you extend your leg out.
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Let's go ten more each
side, 1 and 2 and 3, 4, 5, 6, 7,
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8, 9, 10. Good, stepped
out, and back, stepped and back,
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out and back, out and
back, out, back, out, back, out,
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back, out, back, one more,
out, back. Switch over, out,
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back, out, back, out,
and back, out, and back, out,
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back, out, back. Five
more times, there is 1, and 2,
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3, 4, 5. Now, we're gonna
do in alternating fashion out,
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back, and switch, out,
back, out, back, out, back, out,
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back, out, and back,
out, and back, out, and back,
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again those at home, if
you need a stop and rest,
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do so, good and do
five more each way.
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There is 1, and 2, 3,
and 4, and 5. Good, okay,
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step again, the legs
being in the major move
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or the body. There are
one that are most aerobics.
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So, in order for us to
get a good cardiovascular
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workout. We need to
keep our legs going.
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And just by basic
stepping, we can get very good
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exercise. Walking
is excellent exercise.
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Sometimes the whether was
not allow us to get outside,
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so by doing this simply
at comfortably your home,
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you can get a good workout,
okay. Let's lift the arms.
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Pick the knees up, as in
high. Okay, we're gonna pick
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it up a little bit.
Good, pick it up, pick it up,
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good. For thirty
seconds, we're gonna keep it up.
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There is 5 and 10 and
good. There is 20, ten more
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seconds 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
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Okay, just nice and easy
now and so it down little bit,
00:14:59.27\00:15:02.11
but keep moving, keep
moving. It's important part
00:15:02.14\00:15:05.24
of this, keep moving.
This will help you cool down
00:15:05.27\00:15:10.98
just a little bit. As
you keep going again to the
00:15:11.01\00:15:15.13
phase of workout now
that fatty acids are being
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releasing to the bloodstream,
00:15:18.39\00:15:20.09
should be
starting and burn some fat.
00:15:20.12\00:15:22.40
Also important to
remember that the more fit you
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become we become even
better in burning fat.
00:15:27.68\00:15:30.87
So, someone they just
beginning, they get a little
00:15:31.76\00:15:34.28
frustrated because it
not burning fat as quickly as
00:15:34.31\00:15:36.59
they like too. Stay with
it, and you find yourself
00:15:36.62\00:15:40.28
getting more-and-more efficient.
00:15:40.31\00:15:41.90
As a Famous
Lecturer Covert Bailey, said,
00:15:42.66\00:15:44.69
you will become a
better butter burner.
00:15:44.72\00:15:47.27
Okay, bring the arms
back out; let's do some arm
00:15:51.13\00:15:54.92
circles while we do
this. Keep stepping,
00:15:54.95\00:15:59.10
and we putting little
upper body into it as well.
00:16:00.22\00:16:02.60
Keep it up, keep your
arms up, keep it going.
00:16:07.27\00:16:09.56
Okay, let's go backwards
now. Keep turning it turn.
00:16:17.22\00:16:23.25
Alright, let's
playing to the front now.
00:16:26.79\00:16:28.40
Bring them across and
then out, crossed and out,
00:16:28.43\00:16:33.72
crossed and out, crossed
and out. Five more times,
00:16:34.43\00:16:40.97
there is 1 and 2 and 3 4,
5. Now, lets we're just gonna
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hold the arms out. Get a
little muscular stimulation,
00:16:50.87\00:16:57.23
while we're doing the
aerobics. Put the arms out,
00:16:57.26\00:17:01.99
keep them straight,
you need to put them down,
00:17:04.80\00:17:07.11
that's okay, but the
sooner you can't for the might
00:17:07.14\00:17:09.46
back up again. We're
gonna keep it going for 40 more
00:17:09.49\00:17:15.95
seconds. Hang it in there
and should feel little bit
00:17:15.98\00:17:24.46
of burning
sensation in the shoulders.
00:17:24.49\00:17:26.63
That's good, there is
25. And 20 get up, 15.
00:17:27.22\00:17:44.05
We feel really good,
when you put your arms down.
00:17:44.08\00:17:46.81
Unfortunately your
legs get to keep working.
00:17:47.58\00:17:49.39
Down to 5, 4, 3,
2, 1, keep stepping,
00:17:51.78\00:17:57.53
role the
shoulders as you step. Good,
00:17:57.56\00:18:00.98
up and around, up and
around, up and around,
00:18:07.80\00:18:12.37
up and around, up and
around. Back to the front,
00:18:13.03\00:18:16.86
up and around,
up and around, good.
00:18:16.89\00:18:20.04
Five more times,
and a couple more.
00:18:21.56\00:18:29.18
Okay, hands on your
hips, put to try bounce on foot
00:18:30.33\00:18:33.20
there. Each one
leg and one leg rest.
00:18:33.23\00:18:41.51
Good, seven more seconds.
Switch, for those at home,
00:18:45.85\00:18:59.78
keep down to one foot, just keep
00:18:59.81\00:19:01.78
bouncing on both feet together.
00:19:01.81\00:19:03.90
Keep going, five more seconds.
00:19:10.60\00:19:13.92
Okay, both feet together,
put your jumper up going.
00:19:17.11\00:19:20.10
Good, you're
looking good, keep it up.
00:19:26.65\00:19:27.93
We're gonna keep
jumping for 20 more seconds,
00:19:33.74\00:19:37.47
okay, pick it up. And
we're coming down for last 10,
00:19:39.98\00:19:47.24
9, 8, 7, 6, 5, 4, 3, 2,
1, okay. Let's starts slowing
00:19:48.12\00:19:58.63
down little bit. Step
out to the side and out
00:19:58.66\00:20:02.62
and step out and out,
and out, good, keep it up.
00:20:03.66\00:20:11.05
And at to the right, and
left, and right, and left,
00:20:13.00\00:20:19.15
and right, and left,
and right, and left, good.
00:20:19.18\00:20:28.34
Five more each way, there
is 1, and 2, and 3, and 4,
00:20:28.37\00:20:43.14
and 5. Put your leg
back, curl the leg up and down,
00:20:45.64\00:20:51.01
up and down, up, down,
up, down, up, down, up, down,
00:20:51.04\00:21:00.39
up, down, up, down. We
do five more, 1, 2, 3, 4,
00:21:00.42\00:21:13.23
and five. Other leg, up
and up and up and up, up
00:21:13.26\00:21:23.19
and up, there is seven,
8, 9, 10. Five more, 11, 12,
00:21:24.46\00:21:35.64
13, 14, 15, good job.
Okay, let's stretch the calf's
00:21:35.67\00:21:41.71
out to do in that
work, we need to stretch out,
00:21:41.74\00:21:45.20
press it heal to the ground.
And we're gonna hold that,
00:21:45.23\00:21:51.74
hold it. For ten more
seconds 1, 2, 3, 4, 5, 6,
00:21:52.33\00:22:01.86
7, 8, 9, 10. Switch around,
press it heal to the ground
00:22:02.65\00:22:08.75
and hold. It's very
important, when you're doing
00:22:08.78\00:22:15.95
aerobics, not to
just stop all the sudden.
00:22:15.98\00:22:18.79
You want to keep moving,
keep doing some exercise.
00:22:19.22\00:22:21.87
Five more seconds, good.
00:22:22.98\00:22:27.81
Okay, just shake
the legs out, good.
00:22:27.84\00:22:33.17
Should be a little
blood flowing in there.
00:22:35.45\00:22:37.53
Okay, on your backs on the mat.
00:22:43.84\00:22:46.67
I would like you to put
your right leg straight,
00:22:49.61\00:22:51.27
bring your left knee, go
and put it on the ground,
00:22:51.90\00:22:53.79
bring your left knee
up towards your chest.
00:22:53.82\00:22:55.74
Just scroll and let
your leg way down straight
00:22:55.77\00:22:58.83
and get hold of your
knee and pull back toward your
00:22:58.86\00:23:01.42
chest, and just stretching
the hamstring area now.
00:23:01.45\00:23:04.95
And we're gonna hold
that for ten more seconds.
00:23:08.15\00:23:10.49
Keep holding, alright.
Switch over the other leg;
00:23:16.55\00:23:22.14
pull it up toward your
chest. Stretching is a nice
00:23:23.36\00:23:27.31
way to cool down, it's
important to maintain good
00:23:27.34\00:23:30.04
flexibility of all
muscles. People always ask me,
00:23:30.07\00:23:35.39
when the best time to
stretch. I will tell them
00:23:35.42\00:23:37.48
after exercise. So many have it,
00:23:37.51\00:23:39.87
mistaken for warming up,
stretching is not warming
00:23:41.15\00:23:42.80
up. Stretching is
merely stretching.
00:23:42.83\00:23:45.07
Warming up is doing
some activity, there is gonna
00:23:45.10\00:23:47.56
mere, what you're
going to be doing with more
00:23:47.59\00:23:49.59
intensity. Okay, let's
lay on your right side,
00:23:49.62\00:23:52.72
get a hold of your
left ankle and stretch the
00:23:53.91\00:23:57.59
quadriceps. You see, Rick
is doing the basic stretch
00:23:57.62\00:24:05.54
and if we get short of
Britney, you will see that
00:24:06.69\00:24:08.32
she is very flexible.
For those, you at home that
00:24:08.35\00:24:15.25
might be a dangerous to
try. So, the old aged, don't
00:24:15.28\00:24:17.97
try this at home would
be very well advice to you.
00:24:18.00\00:24:20.42
Okay, turn
around the other side.
00:24:20.45\00:24:22.46
Okay, the main key is
here you wanna stretch the
00:24:24.86\00:24:26.99
quadriceps area. You
should feel it in there.
00:24:27.02\00:24:30.71
We try to hold it stretch
for about 10 to 20 seconds.
00:24:35.35\00:24:38.86
And let's go for about
five more. Alright, and relax.
00:24:40.23\00:24:46.43
Now, lay down with
your knees bent, feet on the
00:24:47.29\00:24:51.35
ground, hands behind
your neck. We're gonna do some
00:24:51.38\00:24:54.65
abdominals. Come up,
hold and then down slowly,
00:24:54.68\00:25:00.17
all the way back. Come
up, hold and down slowly,
00:25:00.63\00:25:05.83
lay back, okay up,
hold it, and down slow.
00:25:06.94\00:25:12.43
Now, up, hold, down slow,
up and hold and down slow,
00:25:13.68\00:25:23.52
up, hold it, and down
slow, up and hold, down slow,
00:25:24.64\00:25:33.52
up and hold, down slow.
Five more times, up, hold,
00:25:34.22\00:25:41.32
down slow. All the way
back, and up, contracting hold
00:25:41.35\00:25:47.50
and down, and up,
contracting hold and down.
00:25:47.53\00:25:53.72
Two more times, up,
hold it, hold it, now down.
00:25:53.75\00:26:00.57
Up, contract,
hold, hold and down.
00:26:01.25\00:26:07.86
Okay, up on your feet.
Alright, let's cool down
00:26:08.42\00:26:13.66
by just doing some nice,
nice twisting of the trunk
00:26:13.69\00:26:17.05
and back the other
way. And turn, and turn,
00:26:17.08\00:26:24.44
and turn, three
more times each way.
00:26:25.92\00:26:29.50
There is 1 and 2 and 3.
00:26:31.14\00:26:40.58
Alright, well
done, thanks a lot.
00:26:40.61\00:26:44.06
Aerobics exercise is
a key to any program.
00:26:45.62\00:26:48.50
In our society today,
obesity is an epidemic
00:26:49.42\00:26:51.58
proportions. People
always looking for magic ways to
00:26:51.61\00:26:54.48
lose body fat, taking
pills, do whatever they need
00:26:54.51\00:26:57.18
to do. Even though and so
far as having their stomach
00:26:57.21\00:26:59.53
stable, but there is a
natural way that God has
00:26:59.56\00:27:02.22
provided for us to get
healthy. He encourages just
00:27:02.25\00:27:05.20
us to glorify him with
our bodies. When we feel out
00:27:05.23\00:27:08.09
of shape, when we feel
overweight? We don't have as
00:27:08.12\00:27:10.68
much energy as we should.
Let's have to serve God with
00:27:10.71\00:27:13.43
all our heart and
our mind and our soul.
00:27:13.46\00:27:15.58
So, getting a good
aerobic exercise will get you
00:27:15.61\00:27:19.04
burning body fat
and feeling better.
00:27:19.07\00:27:21.16
And we do, it will
be releasing endorphins
00:27:21.47\00:27:23.41
into your body and give
you feeling a well being even
00:27:23.44\00:27:26.71
like, forth type of experience.
00:27:26.74\00:27:28.64
As just a morphing
type substance are stimulate
00:27:29.14\00:27:31.07
by the brain. So,
getting a good aerobics program
00:27:31.10\00:27:33.64
and you will find
yourself burning fat.
00:27:33.67\00:27:35.08
In fact, after one
hour aerobic exercise,
00:27:35.11\00:27:37.49
you're actually
burning 95 percent fat.
00:27:37.52\00:27:39.57
When you're doing exercise,
remember to always do it
00:27:39.95\00:27:42.72
for the right reason.
Many people do exercise for a
00:27:42.75\00:27:45.28
corruptible crown. We do
it for incorruptible one.
00:27:45.31\00:27:48.38
Remember you do the
glory of God; I can do all
00:27:48.41\00:27:51.49
things to Christ,
who strengthens me.
00:27:51.52\00:27:53.55
God bless you, and we
will see you next time.
00:27:53.58\00:27:56.14