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
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physician before
beginning any exercise program.
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Metabolize fat
aerobic exercise is crucial.
00:00:15.71\00:00:18.95
Stay tune and find
out more facts next on
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Body and 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. We'll talk a little
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bit about fat today. In
fact, actually fat is something
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that's very misunderstood.
Fats are classification
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nutrients. They include lipids
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phospholipids,
non-phospho related lipids
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and waxes and they are
essential for normal health.
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You need them for cell
your membranes and integrity.
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All cells have a
double phospholipid lining,
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neurotransmission lead
fats. You need fats for hormones
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regulation. If you
lose too much body fat
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they will effect your hormones.
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So fats are
essential, but too much body fat
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is not desirable thing,
but fats are designed to be
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metabolize for normal processes,
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if we called the body to do so.
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We are going to talk about
that little more as we begin
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to our program today.
I believe you are ready
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to get started.
Helping me out today
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will be Fred
Garber and Mathew Hart
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and let's start by warming
up, and let's do some arms
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circles and just
want to loosen up the body
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loosen up your
shoulder you might feel little
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prop and grinding at
first and as you get little more
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to fit, little
more use to it then
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forgot about subside.
Okay, let's go back around
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the other way with that
poppy and grinding hurts
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and we want to
have that checked out
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don't go through that pain
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you may have heard
the large no pain no gain
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without all depends and
what type of pain it is?
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Okay, let's press
your hands together infront
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and let's press up
slowly and back down slowly
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and up slowly,
and back down slowly
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and up and down,
and up and down ten more
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1, and 2, and 3, 4, 5,
and 6, 7, 8, 9, one more time
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10. Now we are going to
do as we going to reach out
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going to pull
back and reach way out
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pull back chest up
hold your shoulders
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forward as you reach out
good and out inhale as you
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pull exhale as you
go out inhale, exhale
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pull and reach, pull and reach
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pull and reach, pull and reach
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pull and reach, ten
more there is 1, 2 ,3,
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4, 5, 6, 7, 8, 9, and
10, good, lets stopping
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warming up for
more some Aerobics
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let's put our
foot out put the toe up
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press up down, up down
we can enter it to be ellis
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trying for been any shin
splints if you wear to get
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the lower area warmed
up and let's go ten more
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1, 2, 3, 4, 5, 6, 7,
8, 9, 10, switch it over
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and up, up 3, 4, 5, 6,
7, 8, 9, 10 more, 1. 2, 3,
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4, 5, 6, 7, 8, 9,
10, step back press up
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on the toe and down
up and down, up and up
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and up, and up, and
up there is 8, 9, 10 more
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1, 2, 3, 4, 5, 6, 7,
8, 9, 10, switch it over
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and push up and up and 3,
4, 5, 6, 7, 8, 9, 10, more
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1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
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Here we have go
started up by some side steps
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and trying to
get the system going
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where we get up right now
will be bearing pretty much
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straight glucose,
which is sugar, blood sugar
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and as we get the
system going we are getting
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some fat burning.
This is just down to
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warm as up. Okay let's
go landing some stepping
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40 more seconds down to
30 and 20, and 10, 9, 8, 7,
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6, 5, 4, 3, 2, 1,
back in our side steps
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big steps as you
doing this process
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a body start to
pick up that were doing
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rhythmic activity
that deoxygenated blood
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is being cancelled
clot for to come to the legs
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what's going to
happen within the body
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the body is not going to want to
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use up all the glucose
where the glycogen which is
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stored glucose, it
stored in the liver,
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and the muscles who
wants to conserve that
00:08:32.93\00:08:36.11
is our brain needs
glucose at all times
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so what's going to
do let's going to start
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telling the fat
cells to give up the grease
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so fatty acid are
start being released
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to the blood stream and
the form of triglycerides
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and then becoming
in to be converted
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to burning. So as
you metabolize your fat
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remember one gram of
fat yields 9 calories,
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which is a
measurement of heat are one gram
00:09:05.21\00:09:08.11
of carbohydrates and
protein only yields four
00:09:08.14\00:09:11.00
so that has over twice
or much energy for change
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would you have to get
it get the system going
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it start burnings,
because it shown to back up
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okay is going to our
steps the arms moving
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takes about five minutes or so
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to keep the system
going wants to get up there
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let start changing
the phase let two more
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seconds here 45, 35, 25,
and 20, 10 they will reduce
00:10:02.48\00:10:51.88
to enable the knee for your up
00:10:51.91\00:10:54.54
good should be
getting it that face now
00:10:54.57\00:11:13.48
a body is getting
warm getting into a rhythm
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that's when the fatty
acids are start coming in
00:11:18.29\00:11:21.94
up in times you need to
start the aerobic exercise
00:11:21.97\00:11:24.56
just pushed few
minutes can be the most trying
00:11:24.59\00:11:28.04
then went to get into it
that finally becomes easier
00:11:28.07\00:11:31.75
body gets through
that's warm up faced
00:11:31.78\00:11:35.27
and gets into the fat metabolism
00:11:35.30\00:11:39.30
then after we do
this Aerobics our bodies
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would be burning
fats for higher level
00:11:46.40\00:11:49.45
for the next hour.
So make ourselves more
00:11:49.48\00:11:53.02
metabolic active so
found that after five minutes
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of Aerobics is burning
95 percent carbohyderates
00:11:59.55\00:12:02.75
and five percent
fat after one hour
00:12:02.78\00:12:06.20
it switches 95 percent
fat 5 percent carbohyderates
00:12:06.23\00:12:10.96
that's all theorise of
course does mean its going
00:12:10.99\00:12:13.58
to be actually happening
in you because how fit you
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are will depend
and how well you are
00:12:15.84\00:12:19.16
metabolizing fat.
But also have been found
00:12:19.19\00:12:27.14
if you had one hour in a day
00:12:27.17\00:12:28.86
three times for 20 minutes
we actually be more effective
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a burning fat then
is weren't town for now
00:12:32.73\00:12:35.39
okay we got 10 more seconds
okay good. Let's going to do
00:12:43.14\00:12:54.92
some key jumps back and forward
00:12:54.95\00:12:56.84
good job we have
to go 45 more seconds
00:13:09.02\00:13:10.77
now 40, 35, and 30,
good job guys this bouncing
00:13:14.74\00:13:30.00
is too hard for you at your home
00:13:30.03\00:13:31.69
but you still side steps
and poured is to keep the
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rhythmic activity the legs going
00:13:37.72\00:13:39.54
good, 7, 6, 5, 4,
3, 2, 1, step it out
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also which you find
when you metabolizing fat
00:13:58.29\00:14:00.02
is your actually burned
or verse odd you put it on
00:14:00.05\00:14:03.09
so where you put on
first that spices coming off
00:14:04.76\00:14:07.62
and that's first
training for people
00:14:09.92\00:14:10.89
because they
actually think they can spot
00:14:10.90\00:14:12.35
reduce which they can't
bottom line is you cannot
00:14:12.38\00:14:17.32
contract to fat, you
can't flex it no matter how hard
00:14:17.35\00:14:20.22
you try. So people think
if you specifically point
00:14:20.25\00:14:23.98
and exercise to out fat
area is going to make that
00:14:24.01\00:14:28.26
automatically shrivel
down but doesn't happen
00:14:28.29\00:14:30.86
that way body loses
systemically which means
00:14:30.89\00:14:33.78
all over body
fat will becoming up
00:14:33.81\00:14:37.40
as you stay with your
program get more and more
00:14:40.57\00:14:42.84
fit you've been much more
effective of burning the fat
00:14:42.87\00:14:46.18
and there is see
Michael's all the sudden
00:14:48.30\00:14:49.27
when you not really
doing little different
00:14:49.28\00:14:51.90
just like when I
firs came on you felt like
00:14:51.93\00:14:54.71
your doing different
also one day you look in the
00:14:54.74\00:14:57.27
mirror and say wow I am
getting fat, what happened
00:14:57.30\00:15:00.56
i am getting old, I must be it
00:15:00.59\00:15:03.76
we don't realize
there is simply in activity
00:15:03.79\00:15:06.30
there was leading
us to that condition.
00:15:06.33\00:15:09.13
30 more seconds here
good, 15, 5, 4, 3, 2, 1, okay
00:15:25.53\00:15:54.23
let's key jumps again
go and we'll do at the 50
00:15:54.26\00:16:03.40
mroe seconds when you
another interval of these
00:16:03.43\00:16:05.75
all you do are
Aerobic exercise often times
00:16:05.78\00:16:09.80
you like to tones and minerals
00:16:09.83\00:16:10.80
because you find it
helps stimulate toward burn
00:16:10.81\00:16:13.93
up to stay you more
fit burns more calories
00:16:13.96\00:16:16.93
good job, down to 30 seconds
00:16:20.87\00:16:24.56
now down to 20, 15, and
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
00:16:33.98\00:16:53.33
step it out one of
the important aspects
00:16:53.36\00:17:02.99
burning body fat is
making sure you have a
00:17:03.02\00:17:05.18
good breakfast often
times peoples skip that meal
00:17:05.21\00:17:08.41
that's the worst meal you
can skip the term breakfast
00:17:08.44\00:17:12.70
is bringing up of
couple the breaking the fast
00:17:12.73\00:17:17.18
or least it should be
hopefully you might getting
00:17:17.21\00:17:19.77
up in the middle
at night and eating
00:17:19.80\00:17:21.11
your breaking the
fast getting up and eat
00:17:23.38\00:17:24.70
something neat I found
one time when i was speaking
00:17:24.73\00:17:29.68
rotary club luncheon
time about the importance of
00:17:29.71\00:17:32.66
breakfast six weeks
later I saw a man and he said
00:17:32.69\00:17:35.55
such you spoke I've
lost 16 pounds in six weeks
00:17:35.58\00:17:39.30
I said wow how did you do that?
00:17:39.33\00:17:40.72
he said well, simply
start having breakfast
00:17:40.75\00:17:41.80
or I used to skip breakfast
have a lunch and a dinner
00:17:41.83\00:17:47.15
because now i skipped
dinner and i have my dinner
00:17:47.18\00:17:49.97
at breakfast
and saying the foods
00:17:50.00\00:17:52.68
save amount of calories
but now I am burning it off
00:17:52.71\00:17:57.48
there is now he has given
himself something he needs
00:17:57.51\00:17:59.84
I have been
strongly advised people
00:17:59.87\00:18:02.04
well do exercise
first thing in the morning
00:18:02.07\00:18:04.35
and have some type
of glucose in our system
00:18:04.38\00:18:06.84
before they get
going, because again the body
00:18:06.87\00:18:10.05
needs something to
get the furnace going
00:18:10.08\00:18:12.64
and what you have
that happening fat will be
00:18:15.67\00:18:16.64
metabolized so
much more effectively
00:18:16.65\00:18:23.64
keep this up 30 more
seconds, 20, 10, 9, 8, 7,
00:18:23.67\00:18:52.24
6, 5, 4, 3, 2, 1,
one more set as key jump
00:18:52.27\00:18:54.57
back in for it one
more interval for one minute
00:18:54.60\00:18:57.82
the job fellows this
key jumping is little more
00:19:07.34\00:19:08.77
have intensive
part of the training
00:19:08.80\00:19:10.05
you want to make sure
you have good warmed up
00:19:11.50\00:19:12.47
one of you this if too
hard just doing the side steps
00:19:12.48\00:19:16.23
while the fellows who
is doing this key jumps
00:19:19.71\00:19:20.68
this will help you to
keep the muscles going
00:19:20.69\00:19:23.49
keep the blood
flowing, keep the fat burning
00:19:23.52\00:19:26.05
obviously its better it
these guys are doing because
00:19:28.72\00:19:29.69
its more intensive its
then be calling for a lot more
00:19:29.70\00:19:32.21
calories metabolically to
be keep you a lot more active.
00:19:32.24\00:19:35.32
15 seconds, 10, 9,
8, 7, 6, 5, 4, 3, 2, 1,
00:19:35.35\00:19:52.88
okay step it out,
okay get the arms pumping
00:19:52.91\00:20:02.02
the knees going where
on the tale of the Aerobics
00:20:03.20\00:20:09.05
almost rate to edge
to British favorite time,
00:20:09.08\00:20:12.72
cool down time, but not
yet 30 seconds, 19, 10, 9, 8,
00:20:12.75\00:20:46.37
7, 6, 5, 4, 3, 2, 1,
okay slow it down now
00:20:46.40\00:20:54.97
slow it down, slow it
down keep the arms swinging
00:20:55.00\00:21:06.51
really its want
to use out own body
00:21:11.49\00:21:12.62
to help us go
through that cool down phase
00:21:12.65\00:21:14.16
if you jsut start exercise
abruptly it actually cause
00:21:14.19\00:21:17.96
a harder with me which
means now in regualr heart beat
00:21:17.99\00:21:21.89
go on that is you
telling them heart to electrical
00:21:21.92\00:21:26.09
stimulus is that keep
beating at a fast rate
00:21:26.12\00:21:28.19
often you could shutting it down
00:21:28.22\00:21:29.77
So where you find it
better get the process down
00:21:31.24\00:21:33.75
let the muscles in the
leg help circulate the blood
00:21:33.78\00:21:37.65
to help cool you
down. Okay we are slow down
00:21:37.68\00:21:47.88
in the other
noture in just a moment.
00:21:47.91\00:21:49.43
Okay, now we are
just going for a walk
00:21:49.46\00:21:55.20
fellows just going for a walk
00:21:55.23\00:21:56.61
good just going for a
walk put your arms nice
00:21:59.09\00:22:00.33
and loose and swing
freely all we going to the
00:22:00.36\00:22:11.03
cool down face and
fats are still burning
00:22:11.06\00:22:13.77
body is still going, and
redown our last 30 seconds
00:22:13.80\00:22:24.74
now down to 15, and 10,
9, 8, 7, 6, 5, 4, 3, 2, 1,
00:22:24.77\00:22:52.92
okay let the dek
fellows on your back
00:22:52.95\00:22:54.85
laid up towards me,
hands buying your neck
00:22:54.88\00:22:58.64
have the legs
bend feet on the ground
00:23:01.36\00:23:02.89
okay let's crunch up
and down and up and down,
00:23:02.92\00:23:07.65
up down, up down, up
down up down, up down, up down
00:23:07.68\00:23:19.40
up down, up down, up
down up down, up down, up down
00:23:19.43\00:23:29.43
up down, up down, up
down up down, up down,
00:23:29.46\00:23:37.27
bring your feet up
cross with the ankles okay go,
00:23:37.30\00:23:38.73
up down, up down, up
down, up down, up down
00:23:38.76\00:23:49.54
up down, up down, up
down up down, up down, up down
00:23:49.57\00:23:59.01
up down, up down, up
down up down, up down, up down
00:23:59.04\00:24:08.15
up down, up and down,
put your leg straight up, and
00:24:08.18\00:24:12.22
up and down, up down,
up down, up down, up down,
00:24:12.25\00:24:20.34
and up and down, up
down, and down and up and down,
00:24:20.37\00:24:29.43
up and down ten more
1, and up 2, and up 3,
00:24:29.46\00:24:35.26
up 4, up 5, up 6, up
7, up 8, up 9, up and 10,
00:24:35.29\00:24:46.05
okay up on your feet,
okay let's put your foot
00:24:46.08\00:24:50.73
back pressure the
heal to the ground
00:24:50.76\00:24:53.22
stretch your calf
stretch, and hold for ten more,
00:24:55.00\00:25:02.36
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, step out the other way
00:25:02.39\00:25:13.13
just you hold down
and hold 10 more seconds
00:25:16.56\00:25:21.86
1, 2, 3, 4, 5, 6, 7,
8, 9, 10, up on the heal
00:25:23.07\00:25:32.85
being forward push your stuch
00:25:32.88\00:25:35.96
at the back way
bent 10 more seconds
00:25:38.76\00:25:40.67
1, 2, 3, 4, 5, 6,
7, 8, 9, 10 and switch
00:25:40.70\00:25:51.27
and forward chest up
and hold for 10 seconds
00:25:53.01\00:26:00.67
1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Okay, use me as a support
00:26:02.34\00:26:12.43
get you hold your
ankles and stretch your
00:26:13.64\00:26:14.61
quadricep and
hold 10 more seconds
00:26:14.62\00:26:23.33
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, switch
00:26:23.36\00:26:33.41
and hold 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, okay
00:26:38.54\00:26:50.32
good job fellows well
done. Nobody desires to have
00:26:50.35\00:26:56.36
excess body fat
lying from their body
00:26:56.39\00:26:58.66
alway we want to look good
and by getting into regular
00:26:58.69\00:27:01.95
exercise program we can
stimulate that metabolic
00:27:01.98\00:27:04.39
action, but more than
just exercise is what we put on
00:27:04.42\00:27:07.52
our mass as well.
We want to make sure
00:27:07.55\00:27:10.02
out diet is full
of good whole grains
00:27:10.05\00:27:12.62
fruits and vegetables,
and we want obstain from
00:27:12.65\00:27:15.12
the things that
we know higher in fat
00:27:15.15\00:27:16.55
especially the
sugary type products
00:27:16.58\00:27:18.62
or refined foods or
make your blood sugar spike
00:27:18.65\00:27:21.40
and encourage the
insulin to actually put more
00:27:21.43\00:27:24.04
of that glucose
into the fat cells.
00:27:24.07\00:27:26.41
We don't want that,
but we want to look good
00:27:26.44\00:27:28.70
for the right
reason, we want to look good,
00:27:28.73\00:27:30.56
because we want to
glorify God with our body
00:27:30.59\00:27:32.60
not for corruptible
crowd before incorruptible one.
00:27:32.63\00:27:35.73
So everything we
do, we should be doing
00:27:35.76\00:27:37.55
to his glory and claim
the promises from the Bible
00:27:37.58\00:27:40.22
as the promises have we follow
00:27:40.25\00:27:42.16
God's will, he will bless
us, Philippians 4:13 says,
00:27:42.19\00:27:46.41
I can do all things to Christ
00:27:46.44\00:27:48.15
who strengthens
me, God bless you,
00:27:48.18\00:27:50.39
keep exercising hope
to see you next time.
00:27:50.42\00:27:52.57