The following program
is designed to demonstrate
00:00:01.99\00:00:04.24
simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
00:00:10.41\00:00:14.33
Training the
abdominal wall is something
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many people are interested in.
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They have no idea where
to start or what's gonna
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happen once they do start.
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Find out the details next
on Body and Spirit Aerobics.
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Hello, I'm Dick Nunez,
Wellness Director of the Black
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Hills Health and
Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today we're gonna be
talking about something
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that's very
popular amongst people
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today and that's
training your abdominal wall.
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Before we get too far into that,
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we need to understand
the fact that the abdominal
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muscle does not
really cross a joint.
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It basically just makes you
go like this, it's all it does.
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It doesn't raise your legs,
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there's nothing real
fancy about its moment,
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but the thing we
do find is body fat
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starts to gather on top of it.
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And when it does it
starts to be somewhat unsightly.
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So we think, well, if we do
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a bunch of
crunches or do something,
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we'll get our
abdominal looking good.
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Or there all that is for
men as they want to take it
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and bring it up to their chest.
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Well, that make
very funny picture
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if they take all
their abdominal fat
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and stuff it on their chest
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because the harsh reality is fat
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and muscle are
not interchangeable.
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We've to loose the fat,
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we've to develop the muscle.
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So during this
program today we'll show
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some specific abdominal training
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but also we'll talk
about how we burn abdominal fat
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while we get into
our aerobic training.
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I believe we're ready to start.
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Helping me out today
will be Fred and Becky Garber.
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And let's keep
going with some warm-ups.
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So let's bring it up and around.
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I'll step forward here
so we don't hit each other.
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And let's go backwards
now. Up back and around.
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And I think what we'll
do to start our workout
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today is we're gonna
right into abdominal training.
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So let's go and
get down to the backs.
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The best way to
do abdominal training
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is just to put the
hands behind the neck.
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We want to do it that way
because we pull on your head
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you can hurt your vertebrates
in the back of your neck,
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or you can
cause some other pain.
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So if we put it behind the neck
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then we're gonna be a lot safer.
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Then when you do
abdominal training,
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it's good to exhale as you start
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which encourages the
abdominal wall to come in.
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So exhale then
you comes forward,
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and then you
inhale as you go back.
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So let's do some of that now.
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Let's exhale and
come up and down,
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and up and
down, and up and down.
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Keep going with that pace.
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What we want to
do is we want to try
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and push the lower
back into the floor
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as much as we possibly can.
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And that will
help get it to maximize
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the contraction of
the abdominal wall.
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Okay, let's go ten
more. One and two and three,
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get together now,
so both go down and up,
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four, up, five,
up, six, up, seven,
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up, eight, up,
nine, up, ten, okay.
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Bring your feet off the
ground and cross at the ankles.
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Okay and ready. Up, one,
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up, two, up three,
up, four, up, five,
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up, six, up, seven, up,.
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eight, up, nine, up, ten
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One, up, two, up three, up,
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four, up, five, up, six, up,
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seven, up, eight,
up, nine, up, ten.
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Okay, put the legs
straight up. Okay and go.
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One, two, three, up, and up
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and up and up, and up,
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that's eight and
up, nine, up, ten, up,
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eleven, up,
twelve, up, thirteen,
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up, fourteen, up,
fifteen, up, sixteen,
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up, seventeen, up, eighteen,
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up, nineteen, up, twenty.
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Okay, on your feet.
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Abdominal exercise I like
to do is simply one standing
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and that's where we put
our hands behind our back.
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We're gonna
contract our abdomen.
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We're gonna bend over,
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we're gonna
come up and lay back.
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Contract, over, up and back,
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contract, over, up and back,
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contract, over, up and back,
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contract, over, up and back,
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contract, over, up and back,
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contract, over, up and back.
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Good, keep it up.
Let's go ten more.
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Contract, over, up, and back,
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contract, over, up, and back,
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contract, over, up, and back,
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contract, over, up, back,
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contract, over, up, back,
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contract, over, up, back.
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Five more, contract, over, up,
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there's one, contract, over, up,
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there's two, contract, over, up,
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three, contract, over, up,
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four, one more. Good, all right.
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Now we're gonna see
some trunk twisting.
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We're gonna turn, and turn,
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and turn, just keep going.
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Now this
exercise, it really give us
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the flexibility
going back and forth.
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It does work the
external obliques somewhat.
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They're also
muscles on the sides here.
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Now they also--
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what people tend to
call the love handles.
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Folks going keep turning.
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And often times people
want to do the side bends
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but doing the side bends
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will actually make that thicker.
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Not too many people I know
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want to make
their waist thicker,
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but I suppose if
that's what your goal is,
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that's a good way of doing it.
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With this twisting
motion is gonna help
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keep that area toned up.
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In other words
keep those muscles
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in a semi-state of contraction,
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but its not going to bulk it up
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or build it up, make it larger.
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Okay, and let's
do a couple more.
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Okay, that did two
things, you got your abdominal
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trained and actually gave us
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somewhat of warm
up too I would think.
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So now we're gonna
give way for aerobics
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and doing the abdominal training
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although is a nice warm up.
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We still want to make sure
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we warm up the
lower part of the body.
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And we're gonna
especially what I worry
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about is the ankle
area, the anterior tuberosity
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which is your shin
area and the calf area.
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So we're gonna
start by warming up
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the anterior tibialis
by putting our foot out
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and lifting our
toe up, pressing down.
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And up and down, up and down,
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up down, up down, up down,
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up down, up down, up down.
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Ten more, one, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Switch over, and up,
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up, up, up, up,
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up, up, up, nine, ten.
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Ten more, one, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Okay, put the foot back.
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Press up on the toe and down,
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up, and up, and up,
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and up, up, and up,
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up, nine, ten.
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Ten more, one, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Switch, and up, and up,
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and up, four, five,
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six, seven, eight, nine.
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Ten more, one, two,
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three, four, five, six,
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seven, eight,
nine, ten. Good job.
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Okay, we're gonna
start by stepping out,
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then back together.
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Out, back,
together, out, back, together,
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out, back,
together, out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back, together,
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out, back,
together. Good keep it up.
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We'll do twenty more seconds,
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out, back,
together, out, back, together,
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out, back,
together, out, back, together,
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out, back,
together, out, back, together.
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Okay, let's start stepping.
00:11:02.75\00:11:04.12
When you start
doing aerobic exercise
00:11:12.80\00:11:14.77
you'll start
metabolizing body fat.
00:11:14.80\00:11:17.30
However you'll
burn it in the opposite
00:11:17.33\00:11:19.76
order you put it on.
00:11:19.79\00:11:21.44
So if the first place you
put fat on is in your belly,
00:11:21.47\00:11:25.57
it's the last
place is coming off.
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The first place you put it
on is in your hips and thighs,
00:11:27.80\00:11:31.01
that's the last
place it's coming off.
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You know, it doesn't sound fair,
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that's the way it is.
00:11:35.85\00:11:38.17
But the aerobic
exercise will help
00:11:38.20\00:11:40.24
you to metabolize fat.
00:11:40.27\00:11:41.86
And it will
bring it from all over.
00:11:46.04\00:11:48.13
A lot of times when people
leave our wellness program,
00:11:48.16\00:11:50.31
their glasses are not too big
00:11:50.34\00:11:52.23
because their nose has lost fat.
00:11:52.26\00:11:54.31
Their shoes are too big
00:11:54.34\00:11:56.02
because their
feet have lost fat,
00:11:56.05\00:11:58.02
their rings are falling off
00:11:58.05\00:11:59.71
because their
fingers have lost fat.
00:11:59.74\00:12:01.75
Do you think I'm
kidding, it's true.
00:12:01.78\00:12:04.52
As you know one of the places
00:12:04.55\00:12:06.82
you can first
tell people lost weight
00:12:06.85\00:12:09.34
is you look at their
faces as their face losses fat.
00:12:09.37\00:12:13.61
Okay, let's pick it up.
00:12:13.64\00:12:15.01
And we're gonna try and go
for one minute at this pace.
00:12:23.98\00:12:26.42
There's ten seconds.
00:12:33.57\00:12:34.94
And twenty.
00:12:42.20\00:12:43.57
And Thirty.
00:12:52.75\00:12:54.20
Forty.
00:13:02.66\00:13:04.17
Fifty.
00:13:12.58\00:13:13.95
Okay, slow it down.
00:13:22.11\00:13:24.62
Starting to get into
the fat burning hopefully.
00:13:33.62\00:13:37.20
We've been into first
five minutes of the cardio.
00:13:37.23\00:13:40.38
Takes about that much time
to get the system warmed up.
00:13:40.41\00:13:43.73
And we'll be putting a
little intensity in here.
00:13:46.11\00:13:48.04
Thirty more
seconds at this pace.
00:13:54.58\00:13:56.45
And twenty.
00:14:03.29\00:14:04.66
And ten.
00:14:13.14\00:14:14.51
Okay, pick it up again.
00:14:22.54\00:14:23.91
There's ten.
00:14:32.25\00:14:33.62
You're in twenty.
00:14:42.84\00:14:44.72
And thirty.
00:14:52.85\00:14:54.22
Forty.
00:15:02.88\00:15:04.54
Fifty.
00:15:12.39\00:15:13.78
Slow that down.
00:15:22.16\00:15:23.53
We do that somewhat
in interval training.
00:15:27.94\00:15:30.44
Get the pulse up and
going. Now we slow it down.
00:15:30.47\00:15:34.79
So we don't over do our self.
00:15:34.82\00:15:36.68
So I want to make
sure you stay aerobic,
00:15:36.71\00:15:40.18
you need to check your pulse.
00:15:40.21\00:15:43.54
Best to do it
off your temple area,
00:15:43.57\00:15:46.57
on the thumb side of your wrist,
00:15:46.60\00:15:48.63
unless you know exactly
where you carotid artery is,
00:15:48.66\00:15:51.10
I wouldn't go after that.
00:15:51.13\00:15:54.06
Now also carotid
artery will throw off your
00:15:54.09\00:15:58.04
heart beat a little
bit as far as the speed,
00:15:58.07\00:16:00.47
because your brain will
pick up there's pressure
00:16:00.50\00:16:02.49
there and slow it down.
00:16:02.52\00:16:06.41
So if you do it anymore
for about six to ten seconds
00:16:06.44\00:16:09.43
you may not get
an accurate reading.
00:16:09.46\00:16:10.84
Okay, time to pick
it up again, let's go.
00:16:19.69\00:16:23.12
This is awful lot of running,
we're not getting anywhere.
00:16:30.97\00:16:34.72
But actually
we're getting somewhere,
00:16:34.75\00:16:37.23
we're getting exercise.
00:16:37.26\00:16:39.83
And we're burning
calories, burning fats,
00:16:39.86\00:16:44.28
and we'll feel
good when it's done.
00:16:44.31\00:16:46.78
Some say, it's
like hitting yourself
00:16:46.81\00:16:48.67
on the head with the hammer.
00:16:48.70\00:16:50.80
It feels good when you stop.
00:16:50.83\00:16:52.22
No, it's not exactly true,
00:16:52.25\00:16:53.70
hit yourself on the
head with the hammer.
00:16:53.73\00:16:55.38
It still hurts,
even after you're done.
00:16:55.41\00:16:58.79
Fortunate with exercise,
00:16:58.82\00:17:00.49
you have this immediate feeling
00:17:00.52\00:17:02.31
of gratitude
that you've done it,
00:17:02.34\00:17:04.22
feel good about
what you've accomplished
00:17:04.25\00:17:06.82
and your endorphins are
released, you feel good.
00:17:06.85\00:17:09.56
Ten more seconds at this pace.
00:17:13.53\00:17:14.90
Okay, slow it down.
00:17:22.28\00:17:25.28
Keep the arms pumping.
00:17:25.31\00:17:27.32
Fifty more seconds here.
00:17:33.48\00:17:35.02
Forty.
00:17:42.86\00:17:44.62
Thirty.
00:17:52.59\00:17:54.18
Twenty.
00:18:02.92\00:18:05.60
And ten.
00:18:12.76\00:18:14.14
Okay, let's do some jump roping,
00:18:22.98\00:18:24.51
ready? Let's go.
00:18:24.54\00:18:26.01
And here' we go for
thirty more seconds.
00:18:51.50\00:18:53.67
and twenty.
00:19:02.79\00:19:04.34
And ten.
00:19:22.13\00:19:23.50
Step it out.
00:19:23.53\00:19:24.90
No we're into the
heart of our aerobic workout.
00:19:31.39\00:19:34.50
It's good to do easy part, now.
00:19:38.84\00:19:40.47
Now, we're warmed up and going.
00:19:40.50\00:19:43.04
Sometimes I first little
bit, and leave the hardest.
00:19:43.07\00:19:45.68
Twenty more seconds.
00:20:02.78\00:20:04.77
And ten.
00:20:21.08\00:20:22.45
Back to the jump rope.
00:20:22.48\00:20:23.85
There's ten seconds.
00:20:32.69\00:20:34.50
And twenty.
00:20:43.05\00:20:44.59
Thirty.
00:21:01.71\00:21:03.08
Forty.
00:21:03.11\00:21:04.48
Fifty.
00:21:21.78\00:21:23.15
Step it out.
00:21:23.18\00:21:24.55
Coming towards the end
of our aerobic training.
00:21:37.30\00:21:39.32
These are last part of it.
00:21:43.09\00:21:44.46
Thirty seconds at this pace.
00:21:53.06\00:21:54.87
Twenty.
00:22:03.11\00:22:04.49
Ten, nine, eight, seven,
00:22:12.76\00:22:16.90
six, five, four,
00:22:16.93\00:22:19.86
three, two, one.
00:22:19.89\00:22:22.49
One more time
with the jump ropes.
00:22:22.52\00:22:23.89
It will be the last
go around, I promise.
00:22:30.25\00:22:32.56
There's twenty seconds.
00:22:42.94\00:22:44.64
And thirty.
00:22:52.90\00:22:54.27
Forty.
00:23:02.52\00:23:04.21
Fifty.
00:23:12.75\00:23:14.12
One, two, three, four, five,
00:23:14.15\00:23:18.20
six, seven,
eight, nine, step it out.
00:23:18.23\00:23:22.29
Got 35 more seconds, this pace
00:23:45.60\00:23:49.16
and we'll slow it
down a little bit more
00:23:49.19\00:23:50.56
Fifteen seconds.
00:24:07.92\00:24:09.37
Okay, slow it down.
00:24:22.76\00:24:24.35
Just go to a walk now.
00:24:24.38\00:24:25.75
And we're gonna try and do this
00:24:47.06\00:24:49.26
for one more
minute as we cool down.
00:24:49.29\00:24:50.66
Doing great, best
part of the workout.
00:25:00.81\00:25:05.04
Cool down time period.
00:25:05.07\00:25:07.00
When you're doing a
good aerobic workout,
00:25:12.35\00:25:14.45
it's important to
keep your legs going
00:25:14.48\00:25:16.25
while your
heart is slowing down.
00:25:16.28\00:25:18.53
Let yourself help
your bodycool down,
00:25:18.56\00:25:20.93
otherwise you put a
great demand on the heart
00:25:20.96\00:25:23.17
when you just stop abruptly.
00:25:23.20\00:25:24.57
And ten more
seconds in that pace.
00:25:42.81\00:25:44.66
Okay, good. Okay,
00:25:51.40\00:25:52.85
just real gently,
some side to side.
00:25:52.88\00:25:56.24
Real easy, we're
just cooling off.
00:25:56.27\00:25:57.67
Good. Forty five seconds.
00:26:03.40\00:26:08.73
Good job, folks. Thirty seconds.
00:26:21.27\00:26:25.01
On to our last twenty.
00:26:32.18\00:26:33.55
And ten, nine, eight,
00:26:43.03\00:26:45.91
seven, six, five,
00:26:45.94\00:26:49.17
four, three, two, one, good.
00:26:49.20\00:26:54.16
All right, well
done. Good job, folks.
00:26:54.19\00:26:56.55
There's no magic
contraption you can buy
00:26:59.90\00:27:01.75
to get your
abdominal in great shape.
00:27:01.78\00:27:04.04
Abdominal muscle is often
times underneath the skin layer
00:27:04.07\00:27:07.54
as far as the fat is
on top of it or the fat
00:27:07.57\00:27:11.07
is underneath
the abdominal muscle.
00:27:11.10\00:27:13.31
So if you can have
that beer belly effect
00:27:13.34\00:27:15.24
and it still as
might be tight as a drum,
00:27:15.27\00:27:17.80
but there's still
plenty of fat in there.
00:27:17.83\00:27:19.54
So you want to get
regular aerobic exercise,
00:27:19.57\00:27:22.09
that will help burn the body fat
00:27:22.12\00:27:23.49
throughout the body and
then do some abdominal training
00:27:23.52\00:27:26.57
to get the
abdominal muscles tight,
00:27:26.60\00:27:28.38
but don't do it
just for glamorous looks,
00:27:28.41\00:27:30.86
because beauty should
come from within as we magnify
00:27:30.89\00:27:33.53
God's character
not from with out.
00:27:33.56\00:27:35.72
So do your exercise to His glory
00:27:35.75\00:27:38.12
and you'll find your
benefits much greater still.
00:27:38.15\00:27:41.40
And remember what
Philippians 4:13 says,
00:27:41.43\00:27:44.04
"I can do all things through
Christ who strengthens me."
00:27:44.07\00:27:47.18
God bless you,
keep on exercising
00:27:47.21\00:27:49.72
and we look forward
to see you next time.
00:27:49.75\00:27:51.31