The following program
is designed to demonstrate
00:00:02.34\00:00:04.20
simple workouts that you
can use to improve you health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Workout intensity is dictated
by how motivated you're?
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If you're wondering, if
you can get a good intense
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workout by doing
Body and Spirit Aerobics,
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find out next right here.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Centre.
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Welcome to Body
and Spirit Aerobics.
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Often times I hear people say,
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well how you can
get a good hard workout
00:01:01.31\00:01:03.27
by just doing a simple
as basic for exercises,
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following the
Body and Spirit format.
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Well, I'm gonna
surprise for you,
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we can make pretty
tuff really want you
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and today we're gonna
focus on intense exercise,
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now this is not
gonna be for everybody.
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Although, all of you
can list do various aspects
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of it and stop,
when you need to.
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So, I think we're ready
to go helping me out today
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will be Jonathan and Jonathan.
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So, we should have
a good workout here.
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We're gonna make
the some one intense,
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so we need to make
sure, we're good warmed up.
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So, let's go and do so by
go and do our arms circles.
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Getting the blood circulating,
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it shouldn't be hard at
all. This is just loosening up,
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up and around,
keep your arms nice
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and relaxed and
bring it way up and around
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and up and
around, and up and around,
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and up and
around, and up and around.
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Let's go the other way,
up and around, up and around,
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up and around, up and
around, up and around,
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okay few more times
and one more, okay good.
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Alright fellows, I want
you to hit the deck push ups.
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I want you to kind
be in the angle this way
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and now we do
some 10 second raps.
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So, you're go down really
slow, okay ready down slow,
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1, 2, 3, 4, 5, 6, 7, 8,
9, 10 and up, 1, 2, 3, 4, 5,
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6, 7, 8, 9,10, down, 2,
3, 4, 5, 6, 7, 8, 9,10, up,
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2, 3, 4, 5, 6, 7, 8,
9,10, down, 2, 3, 4, 5, 6, 7, 8,
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9,10, up, 2, 3, 4, 5,
6, 7, 8, 9, 1 more time,
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down 2, 3, 4, 5, 6, 7, 8,
9, 10, 1, 2, 3, 4, 5, 6, 7,
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8, 9 and 10, good.
Alright, up on the feet.
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Do you feel that? Oh, yeah.
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Okay, did you
feel it? Definitely.
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Okay, let's stretch
out, okay put the elbows back
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as far you can and
feel your chest stretch.
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Now Jonathan over here
did a modified of his knees,
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Jonathan over here,
did them straight down
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because he has been
working out little bit more
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and his bench press
well over 200 pounds
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for his body size.
Okay, let's bring it across
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and pull your
shoulder blades upward.
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Alright and back
up over head again,
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push the elbows
back, way you back
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and then bring it
across, pull it upward,
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here we're going both
give me some, they got,
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there we go, okay, good.
Alright, let's get into some
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leg work here. We're
gonna do some slow squats,
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we're gonna do
ten seconds squats,
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just like we did pushups
and this will get us warmed up
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to do our aerobics.
So, let's cross the arms
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and squats real slow,
push your hips back, 2, 3,
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4, 5, 6, 7, 8, 9,10, 1,
2, 3, 4, 5, 6, 7, 8, 9,10,
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down, 2, 3, 4, 5, 6, 7, 8,
9, 10, 1, 2, 3, 4, 5, 6, 7,
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8, 9,10, push your hips
back, push your hips back
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2, 3, bend over little
more Jonathan 5, 6, 7, 8, 9,
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10, up, 2, 3, 4,
5, 6, 7, 8, 9, 10,
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okay push your hips
back, push your hip back.
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There are you go, 3, 4, 5,
6, 7, 8, 9, 10. 1, 2, 3, 4,
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5, I hope you enjoying
it, 7, 8, 9, 10. Down 2, 3, 4,
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5, 6, 7, 8, 9, 10, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
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push your hips back 2,
3, 4, 5, 6, 7, 8, 9, 10, 2,
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3, 4, 5, 6, 7, 8, 9, 10,
down 2, 3, 4, 5, 6, 7, 8,
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9, 10, up 2, 3, 4, 5, 6,
7, 8, 9, 10 and down 2, 3, 4,
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5, 6, 7, 8, 9, 10, up
2, 3, 4, 5, 6, 7, 8, 9,
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back down 2, 3, 4, 5,
6, hold it right there,
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we're trying hold for a minute.
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Okay push your hips
back little more Jonathan,
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hold tight there is
ten seconds. Those at home,
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if you need to bail
out for moment go ahead,
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20 seconds and do you
feel that before it's done.
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Oh! Yeah. Halfway there
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and now there is now
40, kind a hard to talk
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while when I'm doing
this one and we're down to
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our last 10, 9, 8, 7,
6, 5, 4, 3, 2, and 1, good.
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Okay, start
stepping, start stepping,
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we will get into
our aerobics here.
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Okay, swing the
arms a little bit.
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Did you feel like
Jonathan? Oh, yeah.
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Okay, I know you
did, so I don't even ask.
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Okay. I could see it,
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okay we're gonna
do this in intervals.
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So, we're about 20 more seconds,
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we're gonna pickup the pace here
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and actually take into a jog.
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For those who at home, you
might not be able to do that,
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that's okay. Just go
ahead and do it at your pace
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if you just to
need to keep doing,
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the way they're doing right now.
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That's fine. Okay
fellow, let's start it up,
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now jogging in place. Lift
up the knees a little higher.
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Pump the arms, very
good, lift the knees,
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lift the knees.
Workout intensity is something
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that people often times
like. I know when people coming
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to our wellness program,
they're often times surprised
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by what we've them do
and actually they're amazed
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about how much they can
accomplish in such a short
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period of time. They
never imagine, they could get
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how much stronger, so
quickly. So often times,
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we tend to take a
little too easy on ourselves.
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But other times, we can
be very harsh on ourselves
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by doing too much. This
is so much, how much you do,
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but the quality what you
do. That's we try and focus on,
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okay keep it up little faster.
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They're we go, yes I
like that sound, good,
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hear those feet
pounding the carpet.
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Okay, slow down. We're
going to vary the motions
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here in just a moment.
This is just our foundation
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of our start for a
good aerobic workout.
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By the time we're done
both these fellows will
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look a little different
than they do right now,
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guaranteed. Okay,
let's go into ski jumps
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Jonathan side to
side. Here you go.
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I hold the carpet together,
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very good fellows. We're
gonna try and hold this on
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for a minute. Nice,
smooth motion side to side,
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breaths into the nose
out through the mouth.
00:11:59.36\00:12:01.39
Aerobic exercise
is rhythmic activity
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for a major muscle
group; this is something you can
00:12:04.19\00:12:07.16
do simply in your own home.
00:12:07.19\00:12:09.01
I would say right in
front of the television set,
00:12:12.19\00:12:13.77
but if you
watching this show, I guess,
00:12:13.80\00:12:14.83
I'll be a given
right. Okay, slow it down.
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Alright, go back into a
jog step and now slow it down.
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So, you just
stepping, move the arms,
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but we're about
jogging just for more here.
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What he is doing here
Jonathan? There you go,
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good, good, good, pump
the arms, pump the arms,
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pump the arms,
keep your chest up.
00:12:52.43\00:12:53.91
Looks straight to
head into the nose
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out through the
mouth, you need to stop for
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moments go ahead.
Remember exercising,
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if you do a little
bit, then I've to stop
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and do so more
latter. That's so fine,
00:13:03.63\00:13:05.88
you're saying,
you benefit out of it.
00:13:05.91\00:13:07.32
Okay, let's go
little jump rope motion;
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you don't have jump ropes here
00:13:09.88\00:13:11.63
and you guys going backwards.
00:13:13.03\00:13:14.22
Okay, speed it up little bit,
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very good. Okay
let's go the other way,
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I'm use to do in a
boxer style. There we go,
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let count; I used to
train a former heavy weight
00:13:40.68\00:13:48.92
boxing champion. So,
skipping rope was a big
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part of that back them, so
I had to do some of it too.
00:13:52.78\00:13:56.99
Good, okay keep going.
One more minute of that.
00:14:01.01\00:14:05.15
Now, I am seeing why
jumping rope this way
00:14:07.13\00:14:08.49
as you never missed. You
little feel this in your cap
00:14:08.52\00:14:14.97
some what as you
continue bouncing up and down.
00:14:15.00\00:14:17.82
Oh! What. What! Feeling you
00:14:17.85\00:14:23.67
castled a little
bit, Jonathan? Oh! Yeah.
00:14:23.70\00:14:25.19
Okay, both of them so and
do, good little bit winded.
00:14:25.80\00:14:30.18
We will slow down here
just a moment, not yet,
00:14:33.59\00:14:36.09
not yet, not yet. Keep
those hands are turned,
00:14:36.12\00:14:42.92
there we go and down
to five more seconds.
00:14:44.59\00:14:53.43
Okay, let's go right
step again. Step, step,
00:14:55.20\00:14:58.97
both saying I've that in
our from the welness center,
00:15:03.53\00:15:05.48
so there's a will there's
a way, but there's no will,
00:15:06.79\00:15:09.58
there's no way. So,
the people don't think
00:15:09.61\00:15:13.92
they can exercise
they won't do it anyway.
00:15:13.95\00:15:16.86
They will find every excuse
possible to get out of it.
00:15:16.89\00:15:19.76
But, as you find
here in just a moment,
00:15:20.87\00:15:22.23
both these guys are fairly young
00:15:22.26\00:15:25.83
and I know Jonathan is very fit.
00:15:25.86\00:15:28.64
I don't know this
Jonathan, but I know,
00:15:28.67\00:15:30.97
he climbs hills in a
day, all over the hills of the
00:15:31.00\00:15:33.08
Black Hills. So, I
know, he's very fit
00:15:33.11\00:15:35.38
and another Jonathan
is doing fine so far.
00:15:36.25\00:15:38.16
So, let's go back into
Ski jumps, back in forth.
00:15:38.19\00:15:41.63
That's good. Do
you ski, Jonathan?
00:15:44.25\00:15:46.79
No. Do you snowboard? No.
00:15:46.82\00:15:49.28
No, I don't have to ask
you, I already know the answer
00:15:49.31\00:15:53.14
to that one. Okay, speed it up,
00:15:53.17\00:15:57.50
good job fellows. Okay,
slow it down, make your jumps
00:16:05.62\00:16:13.97
little bit bigger.
That's the way, very good,
00:16:14.00\00:16:19.41
very good. We got about
thirty more seconds of that.
00:16:19.44\00:16:27.06
Nice big jumps.
Cover some ground,
00:16:27.88\00:16:30.94
cover some ground,
there you go. Looks good,
00:16:30.97\00:16:35.23
looks good and we got
about fifteen more seconds
00:16:35.26\00:16:41.75
of that, cover some
ground, come on Jonathan,
00:16:41.78\00:16:46.16
there you go.
Okay, back into our step,
00:16:46.19\00:16:56.75
you starting to
wind it down little bit,
00:17:00.30\00:17:01.40
are you feeling
enough? Definitely.
00:17:01.43\00:17:03.40
Okay, how you doing
Jonathan? Still breathing.
00:17:03.43\00:17:07.08
Still breathing, that's good.
00:17:07.11\00:17:08.48
The integral training
will help to stimulate more fat
00:17:14.38\00:17:17.02
metabolism, what happens
is the body gets into aerobic
00:17:17.05\00:17:19.76
exercise. It will encourage
the body and metabolize fat
00:17:19.79\00:17:23.71
and what happens of
course is more fit you become
00:17:23.74\00:17:26.12
the more fat it metabolize.
In fact people that are
00:17:26.15\00:17:28.87
really fit were
start burning fat,
00:17:28.90\00:17:30.73
just thinking about exercising.
00:17:30.76\00:17:32.34
But of course in
order to get to that route
00:17:32.37\00:17:33.92
you've got also had
been willing to exercise
00:17:33.95\00:17:35.95
as sometime. Okay,
let's get back on our jump
00:17:35.98\00:17:38.32
ropes again and spin it around.
00:17:38.35\00:17:41.17
Our walkers at the Black
Hills are very, very fit and
00:17:44.66\00:17:47.58
very lean and they still
eat a lot. Jonathan challenges
00:17:51.41\00:17:52.38
me for the amount of
eat in that every meal
00:17:52.39\00:17:54.40
and I'm a hundred
pounds more than he's,
00:17:54.43\00:17:56.32
but his body is very
efficient in metabolizing fat
00:17:56.35\00:17:59.15
and so people who are very lean.
00:18:00.08\00:18:01.80
That's how they're body is work,
00:18:01.83\00:18:03.27
people that are
overweight, that body have
00:18:03.30\00:18:05.12
become a custom to storing fat.
00:18:05.15\00:18:07.14
So, the more you
exercise, the more affected
00:18:07.17\00:18:10.44
that you're burning fat.
In fact why tell them this,
00:18:10.47\00:18:12.78
those who're doing
the walking with them.
00:18:12.81\00:18:14.67
Will burn five times as much fat
00:18:14.70\00:18:16.48
is those who're not in shape,
00:18:16.51\00:18:18.20
because they're bodies are
so good in metabolizing fat
00:18:18.23\00:18:21.20
and those say
well that's not fair.
00:18:21.23\00:18:22.47
I've the extra fat to
lose, that's why the person is
00:18:22.50\00:18:25.38
so lean. Because his body
is very good the metabolizing
00:18:25.41\00:18:28.16
fat and they tense exercise
like this will help that
00:18:28.19\00:18:32.06
happen. Okay, let's
pick it up, pick it up,
00:18:32.09\00:18:34.71
and pick it up
faster, twenty more seconds.
00:18:34.74\00:18:39.42
You guys are doing
great those at home should be
00:18:41.52\00:18:46.70
starting to feel
this, I would imagine.
00:18:46.73\00:18:48.33
Okay, down your
last five seconds.
00:18:51.74\00:18:53.72
Okay' let's go into
our right step again,
00:18:56.02\00:18:58.40
almost done, pump
the arms, pump the arms.
00:19:00.69\00:19:03.34
There we go, start to sweat yet.
00:19:08.02\00:19:15.70
Oh! Yes. Okay, what
about you? A little bit.
00:19:15.73\00:19:19.68
Little bit, okay, okay
with 30 more seconds for this
00:19:19.71\00:19:26.56
and now we're gonna
do one more, one minute,
00:19:26.97\00:19:29.97
sprint type thing and
place and then we're gonna cool
00:19:30.88\00:19:33.53
it down and then we will be
done with the aerobics part.
00:19:33.56\00:19:36.95
Okay, down the last 10
seconds, okay now hit it.
00:19:48.30\00:19:57.80
Pump it out fast for one
minute, go. Lift the knees
00:19:57.83\00:20:02.34
higher, lift the knees,
doing one minutes of that,
00:20:02.37\00:20:05.76
pump it up, come on, and
lift the knees. Pump the arms,
00:20:07.04\00:20:09.54
very good Jonathan, you're
gonna work the carpet out,
00:20:10.78\00:20:12.54
good. Pump it up,
pump it up, move the arms,
00:20:12.57\00:20:20.31
thirty more seconds of
it, come on guys let's go,
00:20:26.48\00:20:29.24
home stretch, home stretch,
come on push it, push it,
00:20:29.27\00:20:32.23
push it, push it, push
it, push it, come on, push it.
00:20:32.26\00:20:40.85
Fifteen seconds
come on, come on,
00:20:40.88\00:20:44.92
until that finish
line, and let's go push it.
00:20:44.95\00:20:47.54
Alright, let's slow it
down, very good, very good.
00:20:56.39\00:21:03.70
The sweat is
starting to pour. Yeah.
00:21:06.54\00:21:08.78
You know, I haven't breathing
00:21:11.90\00:21:12.87
hard yet over there.
Okay, we got about forty seconds
00:21:12.88\00:21:22.69
to go, it's very important
when you do aerobic exercise
00:21:22.72\00:21:25.68
to crawl down slowly,
like we're gonna actually take
00:21:25.71\00:21:33.52
this out little bit
longer. Okay, just one minute
00:21:33.55\00:21:36.50
of that part wouldn't
be enough to slow you down.
00:21:36.53\00:21:38.27
So, let's just go and
keep walking like that.
00:21:38.30\00:21:40.22
If you stop suddenly you're
giving your heart is signal
00:21:40.25\00:21:43.88
saying you do all the
work. The caps of the legs,
00:21:44.72\00:21:47.94
which are the lower
muscles, the back your leg
00:21:47.97\00:21:50.45
or call the second
heart, because they help return
00:21:50.48\00:21:53.15
the Venus blood
flow back to the heart,
00:21:53.18\00:21:54.79
so if you just stop
suddenly, it's gonna put a great
00:21:54.82\00:21:57.86
demand on the
heart to do all the work,
00:21:57.89\00:21:59.52
this way by going slower.Now
we keep the caps working
00:21:59.55\00:22:02.79
and keep the whole
actually happening.
00:22:02.82\00:22:05.11
Okay, keep slow it
down, this is the good part.
00:22:05.64\00:22:11.82
Oh! Yeah. Okay,
since we are done
00:22:11.85\00:22:17.49
with this, we're gonna
do a little bit of more
00:22:17.52\00:22:18.94
upper body work and
then we will be done
00:22:18.97\00:22:20.92
with our workout, and
we're down to our last
00:22:20.95\00:22:27.73
thirty seconds,
cooling down, cooling down,
00:22:27.76\00:22:31.29
as you're doing this.
The respiration coming
00:22:34.66\00:22:36.49
back down normal
and I'm sure you can see
00:22:36.52\00:22:43.60
at you home, but
certainly can tell from my
00:22:43.63\00:22:45.34
vantage point that
they had a good workout.
00:22:45.37\00:22:47.53
Okay, you start to go a
little bit now Jonathan,
00:22:48.95\00:22:51.67
I could see it happening.
Alright. Good job. Okay,
00:22:51.70\00:22:58.37
step out to this side
and you can just stretch
00:22:58.40\00:23:00.63
the muscles there.
Okay step out little bit
00:23:00.66\00:23:04.58
more Jonathan,
this leg you straight.
00:23:04.61\00:23:07.48
Okay, now let's go
the other way, chest up,
00:23:10.65\00:23:14.21
look straight ahead. Okay,
relax, okay now we're gonna
00:23:15.02\00:23:21.91
do this, we're
gonna put one foot back,
00:23:21.94\00:23:24.12
press the heel to the ground
00:23:24.81\00:23:25.93
as you stretching the calf area.
00:23:29.18\00:23:30.57
Alright, let's switch
and go the other way now,
00:23:37.21\00:23:38.93
press the heel to
the ground, stretch.
00:23:40.85\00:23:43.46
Chest up, okay and
relax, let's put the arms out.
00:23:49.10\00:23:53.96
Let's do some arms circles.
This is an excellent one
00:23:54.64\00:24:02.28
for rotator cuff
muscles and upper thoracic area
00:24:02.31\00:24:05.18
and will
definitely burn the shoulders.
00:24:05.85\00:24:07.62
Okay, now let's
make big circles.
00:24:08.50\00:24:09.96
You can do this
with weights too,
00:24:11.95\00:24:13.38
but guarantee you
that, you feel enough
00:24:13.41\00:24:16.10
just let using your
own, own weight of your arms.
00:24:16.13\00:24:19.19
Okay, make the circles smaller,
00:24:19.78\00:24:22.83
now let's go
backwards small circles
00:24:24.50\00:24:26.85
and back to the
front and reverse it again.
00:24:28.24\00:24:31.92
Now, make big circles
through, now small circles.
00:24:33.32\00:24:37.28
Now back to the
front and big circles.
00:24:38.70\00:24:42.18
Now small circles and
big circles and small circles
00:24:43.59\00:24:49.90
and let's go big again
and small. Now reverse it,
00:24:51.69\00:24:57.32
big circles, big circles,
big circles, big circles,
00:24:58.62\00:25:01.65
big circles and small. Back
to the front and back again.
00:25:01.68\00:25:11.25
Now at home, if you need
to put your arms down go ahead
00:25:12.49\00:25:14.43
and do so. Back to the
front and to the reverse
00:25:14.46\00:25:19.78
and back to the front
and now back and let's hold.
00:25:22.30\00:25:30.82
We're gonna hold it for one
minute, keep the palms down,
00:25:30.85\00:25:34.84
keep the arms straight out
and just relax and enjoy it.
00:25:34.87\00:25:39.22
You feel let's start to
burn in your shoulder region,
00:25:42.20\00:25:44.73
like I said at home, if
you need to put your arms down.
00:25:47.46\00:25:50.32
These two able body fellows
should be able to keep going.
00:25:51.27\00:25:54.18
Alright, no
response, how about you?
00:25:55.55\00:26:01.08
Ah, it feels so
good. It feels so good,
00:26:01.11\00:26:03.41
okay. He's been well trained.
00:26:03.44\00:26:07.10
Okay, we've got
20 seconds to go,
00:26:09.43\00:26:11.21
keep those arms out.
Palms down and now we're down
00:26:12.28\00:26:17.79
to last 10, 9, 8,
7, 6, 5, 4, 3, 2, 1.
00:26:17.82\00:26:27.59
Alright, shrug them out,
shrug the shoulders back.
00:26:28.72\00:26:32.23
Just take this way
fellows we are almost done.
00:26:36.46\00:26:38.77
Okay, let's go to front
now, shrug up and around
00:26:45.98\00:26:49.46
and up and around, up
and around, up and around,
00:26:58.55\00:27:01.81
five more times 1, 2,
3, 4, 5 and that's are out,
00:27:03.74\00:27:11.59
Thanks guys.
00:27:11.62\00:27:12.59
Many people spend lot
of time in exercising,
00:27:16.65\00:27:19.60
but often times they
not sure what they're doing
00:27:20.13\00:27:21.82
and they virtually
are beating their heads
00:27:21.85\00:27:24.01
against the wall,
trying to figure out how to get
00:27:24.04\00:27:26.54
their exercise done effectively.
00:27:26.57\00:27:28.58
It doesn't have to
be long periods of time.
00:27:28.61\00:27:30.49
You're not workout
for hours at a time.
00:27:30.52\00:27:32.23
The simply have to get
a good workout program,
00:27:32.26\00:27:34.51
that's design to
give you the best quality
00:27:34.54\00:27:37.24
for the time we are doing it.
00:27:37.27\00:27:38.35
But as you are
getting into exercise,
00:27:38.38\00:27:40.08
remember you do it
for the right reason.
00:27:40.11\00:27:41.62
Too many people doing
it for their own vanity
00:27:41.65\00:27:43.64
just to they look good,
but we want be serving God,
00:27:43.67\00:27:46.36
glorifying Him with our bodies.
00:27:46.39\00:27:48.38
So, we're want to
do it for right reason.
00:27:48.41\00:27:49.85
Remember, our
little saying here,
00:27:49.88\00:27:51.44
I can do all
things through Christ
00:27:51.47\00:27:53.14
who strengthens
me, God bless you.
00:27:53.17\00:27:55.04
We hope to see you next time.
00:27:55.07\00:27:56.48