The following
program is designed
00:00:02.01\00:00:03.51
to demonstrate simple workouts
00:00:03.54\00:00:04.98
that you can use to
improve your health.
00:00:05.01\00:00:08.71
Be sure to
consult your physician
00:00:08.74\00:00:10.12
before beginning
any exercise program.
00:00:10.15\00:00:14.39
Although the
term aerobics is part
00:00:14.42\00:00:15.88
of the name of this program,
00:00:15.91\00:00:17.49
a lot of people don't even know
00:00:17.52\00:00:18.89
what the word means.
00:00:18.92\00:00:20.29
Stay tuned and find out next
on Body and Spirit Aerobics.
00:00:20.32\00:00:23.99
Hello, I'm Dick
Nunez, Wellness Director
00:00:50.34\00:00:52.18
of the Black Hills
Health and Education Center.
00:00:52.21\00:00:54.27
Welcome to Body
and Spirit Aerobics.
00:00:54.30\00:00:57.13
During my career
aerobic exercises
00:00:57.16\00:00:59.39
meant many different things.
00:00:59.42\00:01:00.97
I remember during that
early dance exercise craze,
00:01:01.00\00:01:04.04
people associate that
with me in aerobic exercise.
00:01:04.07\00:01:06.87
And lot of men
were unwilling to do it,
00:01:06.90\00:01:08.47
because they didn't want
to get into perilous charge
00:01:08.50\00:01:10.80
and dance around
the latest music.
00:01:10.83\00:01:12.74
Throughout years
aerobics is much more than that
00:01:12.77\00:01:15.55
and everybody and
anybody should be able to do it.
00:01:15.58\00:01:18.69
So we're gonna
find out more about it
00:01:18.72\00:01:20.14
as we get into our program.
00:01:20.17\00:01:21.61
Helping me out today will be
my daughter Brittany and Zak,
00:01:21.64\00:01:25.31
both students from Union College
00:01:25.34\00:01:27.72
and they're both
in the IRR program,
00:01:27.75\00:01:30.71
which is stands for what?
00:01:30.74\00:01:32.67
International Rescue and Relief.
00:01:32.70\00:01:34.22
Okay, they're both in it,
00:01:34.25\00:01:35.62
they're both juniors and
so we're happy to have them,
00:01:35.65\00:01:38.06
so we're gonna go
ahead and start our exercise.
00:01:38.09\00:01:40.09
Now we're gonna just
warm up a little bit first.
00:01:40.12\00:01:42.13
We're gonna start
with some arm swings.
00:01:42.16\00:01:44.46
We're gonna go up and around,
00:01:44.49\00:01:45.86
we're gonna keep
the arms straight.
00:01:45.89\00:01:47.32
Now we're gonna be
coming up and going backwards
00:01:47.35\00:01:50.46
and loosening up the shoulders.
00:01:50.49\00:01:56.08
And we're gonna do
about five more back.
00:01:56.11\00:01:59.79
We gonna do a little
bit of upper body work
00:01:59.82\00:02:02.46
before we get into our
aerobic aspect of the training.
00:02:02.49\00:02:05.18
And once we do get into
that we'll start talking
00:02:05.21\00:02:07.77
little more about what it means.
00:02:07.80\00:02:09.81
Okay, let's go up
and around the other way.
00:02:09.84\00:02:15.29
Nice and gentle swings.
00:02:15.32\00:02:18.45
You should have the
kind of the same motion
00:02:18.48\00:02:20.36
as if you're doing
00:02:20.39\00:02:21.76
the butterfly stroke
in the swimming pool.
00:02:21.79\00:02:26.05
And if you're not used to doing
anything for your upper body,
00:02:26.08\00:02:28.41
you'll find that even
this will start to burn
00:02:28.44\00:02:30.71
your shoulders
just a little bit.
00:02:30.74\00:02:35.11
And let's just do a few more.
00:02:35.14\00:02:39.03
Okay, just relax.
00:02:39.06\00:02:40.96
Okay, now we're
gonna do is we're gonna put
00:02:40.99\00:02:43.26
our hands together in a
prayerful type position.
00:02:43.29\00:02:46.51
Squeeze hard and push out,
00:02:46.54\00:02:49.51
and draw back in
and back out again.
00:02:49.54\00:02:52.96
Okay, keep going.
00:02:52.99\00:02:55.10
So if I were to come over to you
00:02:55.13\00:02:56.73
as you're pushing
out I shouldn't be able
00:02:56.76\00:02:58.50
to pull your hands apart.
00:02:58.53\00:02:59.90
Okay, good.
00:02:59.93\00:03:02.12
Now when you keep the
tension on the muscles
00:03:02.15\00:03:05.33
while you're going
through a range of motion.
00:03:05.36\00:03:07.57
Part of the things we try
and do here on Body and Spirit
00:03:07.60\00:03:10.20
and Body and Spirit
Aerobics is to show you exercise
00:03:10.23\00:03:13.37
you can do at home
00:03:13.40\00:03:14.96
without having to use equipment.
00:03:14.99\00:03:18.23
Its one of the things
that people use as an excuse,
00:03:18.26\00:03:20.89
is I can't exercise because
I don't have any equipment.
00:03:20.92\00:03:24.98
But the reality is
if you're motivated
00:03:25.01\00:03:26.81
to work out you'll find a way.
00:03:26.84\00:03:29.58
If you're not
motivated to workout,
00:03:29.61\00:03:31.42
you'll find an excuse,
so it really doesn't matter.
00:03:31.45\00:03:34.40
Okay, let's go upwards now.
00:03:34.43\00:03:38.62
You've to go up at
about 45 degree angle
00:03:38.65\00:03:41.16
and the hands are
still pressed together
00:03:41.19\00:03:43.90
and you're
pushing up coming down,
00:03:43.93\00:03:46.61
pushing up and down,
squeeze hard and down,
00:03:46.64\00:03:51.87
and up and
down, and up and down,
00:03:51.90\00:03:56.72
and up and down, keep going.
00:03:56.75\00:04:00.79
Are you starting to feel
in your chest at all yet?
00:04:00.82\00:04:03.11
Yes, I'm trying to feel it.
00:04:03.14\00:04:04.54
Okay, Brittany.
I'm feeling little bit.
00:04:04.57\00:04:06.39
Okay, let's go up
more, there you go.
00:04:06.42\00:04:10.71
Around to 45 degree
angle, okay push hard.
00:04:10.74\00:04:15.11
Way out, push hard.
00:04:15.14\00:04:19.02
Push hard, now
just hold up there.
00:04:19.05\00:04:21.39
Hold it there tight.
00:04:21.42\00:04:25.63
I want to pull you apart.
00:04:25.66\00:04:28.06
Check Brittany here.
00:04:28.09\00:04:31.47
Okay, you guys are too easy.
00:04:31.50\00:04:34.16
Okay, go and relax.
00:04:34.19\00:04:36.28
Hands behind the
head push your elbows
00:04:36.31\00:04:38.89
way back and stretch.
00:04:38.92\00:04:42.50
We hold each stretch
for about 10 seconds,
00:04:42.53\00:04:45.49
relax and enjoy it
while you can, okay.
00:04:45.52\00:04:50.53
Now cross over.
00:04:50.56\00:04:53.91
They'll get harder
here in just a few moments.
00:04:53.94\00:04:58.96
Okay, now we're
gonna put the hands
00:04:58.99\00:05:02.65
upon the head again, push back.
00:05:02.68\00:05:04.76
You're trying to squeeze
00:05:04.79\00:05:06.96
your scapula together
as you much as you can
00:05:06.99\00:05:09.27
those are your shoulder blades.
00:05:09.30\00:05:12.58
And now when we do
the hug apart we try
00:05:12.61\00:05:15.42
and pull the shoulder
blades out as much as we can.
00:05:15.45\00:05:21.93
All right, now relax.
00:05:21.96\00:05:24.25
Now let's put our
left leg out front,
00:05:24.28\00:05:26.96
put your right arm out,
00:05:26.99\00:05:28.87
grab your right
wrist with your left hand,
00:05:28.90\00:05:31.31
you're gonna pull
back and reach out,
00:05:31.34\00:05:34.82
and pull and reach.
00:05:34.85\00:05:37.28
Give yourself some resistance
with your opposite hand,
00:05:37.31\00:05:41.35
reach out as much as
you can pull it back,
00:05:41.38\00:05:44.41
you're gonna
work your upper back.
00:05:44.44\00:05:47.41
Brittany, I want to do 20
of them so if I lose count,
00:05:47.44\00:05:50.80
you might count on.
00:05:50.83\00:05:52.97
So, if you don't know the number
00:05:53.00\00:05:54.37
you've to make one up.
00:05:54.40\00:05:57.00
Okay and pull just like
you're sawing wood here.
00:05:57.03\00:06:01.86
Reach way out stretch the back,
00:06:01.89\00:06:04.11
pull back, reach out,
00:06:04.14\00:06:06.00
and pull and reach, and pull.
00:06:06.03\00:06:09.08
What number we're on? Twelve.
00:06:09.11\00:06:10.88
Okay. You must
have made up a number.
00:06:10.91\00:06:17.65
Okay. And three more.
00:06:17.68\00:06:24.99
Okay, now we're gonna
switch our foot position.
00:06:25.02\00:06:27.79
Right foot is gonna be
out this time, left foot back.
00:06:27.82\00:06:30.40
Reach out with your left hand,
00:06:30.43\00:06:31.83
grab your left wrist
with your right hand,
00:06:31.86\00:06:34.56
pull back and
reach, and pull and reach,
00:06:34.59\00:06:38.71
and pull and
reach, and pull and reach,
00:06:38.74\00:06:43.32
pull and reach,
and pull reach out,
00:06:43.35\00:06:47.58
and pull and reach.
00:06:47.61\00:06:49.78
How many Brittany? This is nine.
00:06:49.81\00:06:51.91
Okay, so this is ten. Yes.
00:06:51.94\00:06:55.26
And pull and
reach way back way out.
00:06:55.29\00:06:59.51
Give yourself some
resistance the harder you work
00:06:59.54\00:07:02.24
the more you get out of it.
00:07:02.27\00:07:03.64
You just wanna go
through the motions
00:07:03.67\00:07:05.47
then of course
you're not gonna get
00:07:05.50\00:07:06.87
as much out as there's some
who will gives it some effort.
00:07:06.90\00:07:09.84
And pull and reach.
00:07:09.87\00:07:11.33
What number? Nineteen.
00:07:11.36\00:07:13.04
Okay. All right and relax.
00:07:13.07\00:07:16.91
To stretch those muscles,
00:07:16.94\00:07:18.31
you put an arm up over the head,
00:07:18.34\00:07:19.71
then the elbow, grab your elbow
00:07:19.74\00:07:22.10
with your
opposite arm, then pull,
00:07:22.13\00:07:25.78
and you want to feel
stretch in your side.
00:07:25.81\00:07:30.21
Okay, very good Zak.
00:07:30.24\00:07:35.19
Keep pulling it.
00:07:35.22\00:07:37.61
Make sure you keep breathing.
00:07:37.64\00:07:39.81
Okay, keep
smiling and switch arms.
00:07:39.84\00:07:44.31
You can do all that
breath, smile, switch.
00:07:44.34\00:07:47.58
Okay good.
00:07:47.61\00:07:52.70
And let's stretch up
about five more seconds.
00:07:52.73\00:07:56.65
Okay, and go ahead and relax.
00:07:56.68\00:08:00.17
Now we're gonna do is we're
gonna roll our shoulders back.
00:08:00.20\00:08:04.68
Mine are clicking a
little bit, but I'm well.
00:08:08.74\00:08:14.96
Now what we're
doing is just doing
00:08:14.99\00:08:16.36
the shoulder rolls to continue
loosening up the shoulders.
00:08:16.39\00:08:19.02
And now we're gonna
just go straight up and down
00:08:19.05\00:08:21.99
and work the trapezius muscle,
00:08:22.02\00:08:24.54
which goes all the way
00:08:24.57\00:08:25.94
from the occipital
protuberance of your skull,
00:08:25.97\00:08:28.84
which is back of your
skull all the way down
00:08:28.87\00:08:31.40
to your twelfth
thoracic vertebrae
00:08:31.43\00:08:35.53
and also this works
00:08:35.56\00:08:36.93
on the levator scapulae muscles,
00:08:36.96\00:08:38.92
which go from the
superior angle of your scapula
00:08:38.95\00:08:41.71
to C-1 through 4 up your neck.
00:08:41.74\00:08:43.58
You got all that. Yes.
00:08:43.61\00:08:45.45
Okay, just to
show what we're doing,
00:08:45.48\00:08:47.86
Zak turn around for a second.
00:08:47.89\00:08:49.70
We're working on
the muscle that goes
00:08:49.73\00:08:51.28
from superior
angle of the scapula
00:08:51.31\00:08:53.73
up into C-1 through
4 area on each side.
00:08:53.76\00:08:57.36
Now the reason why I
mentioned those muscles
00:08:57.39\00:08:58.89
is they cause
people a lot of problems.
00:08:58.92\00:09:01.81
Keep going, keep exercising.
00:09:01.84\00:09:03.61
All right. Okay.
00:09:03.64\00:09:07.13
And by doing this we
help stretch those out
00:09:07.16\00:09:10.87
and keep them tone and so forth,
00:09:10.90\00:09:12.39
then you've less problems.
All right, now what we're gonna
00:09:12.42\00:09:14.62
do is we're
gonna put our arms out
00:09:14.65\00:09:16.89
like we're gonna fly away.
00:09:16.92\00:09:18.79
We're gonna do some circles.
00:09:18.82\00:09:21.65
And we're gonna
keep the circles small,
00:09:21.68\00:09:24.67
nice small circles.
00:09:24.70\00:09:26.98
Now we're gonna
make our circles bigger.
00:09:27.01\00:09:32.07
Now we're gonna go
back to smaller again.
00:09:32.10\00:09:35.63
And we're gonna go to bigger,
00:09:35.66\00:09:38.46
nice big circles.
00:09:38.49\00:09:41.68
And now we're gonna go smaller.
00:09:41.71\00:09:46.19
And now bigger again.
00:09:46.22\00:09:48.65
Okay, now let's go
to other direction.
00:09:48.68\00:09:50.16
Small circles backwards,
and now bigger circles,
00:09:50.19\00:09:57.58
and now smaller circles.
00:09:57.61\00:10:00.68
Let's go back forward
again and now backwards,
00:10:00.71\00:10:07.17
and now forward and back.
00:10:07.20\00:10:12.79
And forward and back, and hold.
00:10:12.82\00:10:20.45
We're gonna try and hold it
00:10:20.48\00:10:22.65
for the next 30
seconds starting now.
00:10:22.68\00:10:27.25
Okay, so keep
smiling enjoy yourself
00:10:27.28\00:10:31.18
five seconds are passed.
00:10:31.21\00:10:33.76
And pretty soon so shall it.
00:10:33.79\00:10:37.52
Okay, should start burning
in your shoulders a little bit.
00:10:37.55\00:10:41.65
For those at home if you need
00:10:41.68\00:10:43.05
to put your arms down go ahead.
00:10:43.08\00:10:46.01
How we're doing? Okay.
00:10:46.04\00:10:48.18
Zak, okay. I'm good.
00:10:48.21\00:10:50.28
Okay, down to five seconds,
00:10:50.31\00:10:51.74
four, three,
two, one, now relax.
00:10:51.77\00:10:56.99
Okay, you're gonna put your
right arm out in front of you,
00:10:57.02\00:11:00.61
bring it across your body,
reach up with your left hand,
00:11:00.64\00:11:04.68
pull in behind it and
stretch your shoulder.
00:11:04.71\00:11:09.45
Does that feel good? Yes.
00:11:09.48\00:11:11.61
Okay, good.
00:11:11.64\00:11:15.42
All right now
let's do the other side,
00:11:15.45\00:11:16.82
put your left arm out straight,
00:11:16.85\00:11:18.82
bring it across your body,
00:11:18.85\00:11:20.28
reach up with your right hand,
00:11:20.31\00:11:21.68
bind the elbow and pull.
00:11:21.71\00:11:25.00
Stretch, nice deep
breaths as you do it.
00:11:25.03\00:11:31.37
And about three more seconds.
00:11:31.40\00:11:34.56
Okay, good.
00:11:34.59\00:11:36.48
We're gonna start
loosening up our legs now,
00:11:36.51\00:11:38.15
and the way we're gonna do
that is we're gonna step out
00:11:38.18\00:11:39.93
to the side and lunge
down come back to the middle,
00:11:39.96\00:11:43.85
go the other side lunge down,
00:11:43.88\00:11:46.03
and then back, okay keep going.
00:11:46.06\00:11:51.92
Now, you can
control your depth on this
00:11:51.95\00:11:54.36
depending on how fit you are,
00:11:54.39\00:11:56.81
but this is an excellent
one for the inner thigh.
00:11:56.84\00:12:01.14
You want to keep your
chest up as much as you can.
00:12:01.17\00:12:07.89
Okay Brittany,
try and stay upright
00:12:07.92\00:12:09.34
little more as you go down.
00:12:09.37\00:12:11.71
As you watch Zak there.
00:12:11.74\00:12:13.82
There you go, that's better,
00:12:13.85\00:12:16.24
better, better, much better.
00:12:16.27\00:12:20.20
Okay Zak, can you go deeper
00:12:20.23\00:12:21.60
and still keep that
nice posture. Very good.
00:12:21.63\00:12:28.82
Are you a skier, Zak? No.
00:12:28.85\00:12:31.31
Okay. Touch with
me mountains there
00:12:31.34\00:12:33.51
in Lincoln,
Nebraska. Not really.
00:12:33.54\00:12:39.11
I imagine not, okay,
00:12:39.14\00:12:40.51
let's go little faster now.
00:12:40.54\00:12:45.32
That's good. Keep the posture.
00:12:45.35\00:12:49.97
You should feel that
both in your quadriceps
00:12:54.74\00:12:56.90
and on the inside of the thigh.
00:12:56.93\00:13:01.67
Now, what we're gonna do
is we step out to the left
00:13:01.70\00:13:03.90
and stay on the
side, up back down,
00:13:03.93\00:13:06.76
up back down, up back down,
00:13:06.79\00:13:10.24
up back down, up back down,
00:13:10.27\00:13:12.92
and step to the middle
and now to the other side
00:13:12.95\00:13:16.01
and stay on that side for five.
00:13:16.04\00:13:19.21
Down, down, down, down, down,
00:13:19.24\00:13:25.49
okay back to the middle.
00:13:25.52\00:13:26.89
Step out to the left
again and five times again.
00:13:26.92\00:13:31.87
And two and three and four
00:13:31.90\00:13:36.30
and five back to the
middle, out to the right.
00:13:36.33\00:13:40.34
And one and two and
three and four and five.
00:13:40.37\00:13:46.79
Okay good. Now
back up a little bit.
00:13:46.82\00:13:50.23
We're gonna step to the left
00:13:50.26\00:13:52.31
bring our right foot back behind
00:13:52.34\00:13:53.73
and step again, okay.
00:13:53.76\00:13:56.40
So I want you do
that with me okay.
00:13:56.43\00:13:59.11
So step left back
over, and back and over.
00:13:59.14\00:14:04.24
Okay, step left cross back.
00:14:04.27\00:14:09.05
Here we go.
00:14:12.94\00:14:20.54
And left right together,
00:14:20.57\00:14:23.29
left cross over, left together.
00:14:23.32\00:14:29.04
I knew that folk dance
00:14:32.81\00:14:34.18
and I'd to take in college
will come in handy sometime.
00:14:34.21\00:14:38.61
Okay, good. Now
just step in place.
00:14:48.27\00:14:51.33
Step in place, use
your arms to swing.
00:14:51.36\00:14:55.59
More stepping,
step, higher steps.
00:14:55.62\00:15:00.36
Aerobic exercise
rhythmic activity
00:15:00.39\00:15:02.62
the major muscle group.
00:15:02.65\00:15:04.02
Let's swing the arms more.
00:15:04.05\00:15:06.31
So the arms don't really count,
00:15:06.34\00:15:08.07
because they'll
get tired too quickly.
00:15:08.10\00:15:10.30
Now people have a
problem using their lower body.
00:15:10.33\00:15:15.35
For example I've my assistant
at the Black Hills has polio,
00:15:15.38\00:15:21.65
and so she can't
use her lower body,
00:15:21.68\00:15:24.29
so she is very disciplined
00:15:24.32\00:15:26.55
about getting
her aerobic exercise
00:15:26.58\00:15:28.57
by using her upper
body muscles by swimming,
00:15:28.60\00:15:32.39
or an upper body Ergometer
00:15:32.42\00:15:34.11
where you're just
rolling around, okay.
00:15:34.14\00:15:35.70
Let's pick it up a little bit.
00:15:35.73\00:15:40.01
Knees up high, swinging arms.
00:15:40.04\00:15:43.97
As we use the arms we do
burn a few more calories.
00:15:44.00\00:15:50.29
Okay, let's
start jogging in place.
00:15:50.32\00:15:53.22
We'll pick up the
intensity a little bit.
00:15:53.25\00:15:56.88
Okay, now little faster.
00:16:01.57\00:16:09.53
Good, knees up, knees up,
00:16:09.56\00:16:12.74
very good I like
to hear that noise.
00:16:12.77\00:16:20.70
Okay, little higher, good.
00:16:20.73\00:16:24.28
Good Brittany pick it up.
00:16:24.31\00:16:25.77
Very good Zak.
00:16:25.80\00:16:27.32
We'll see how
long Zak can do that.
00:16:27.35\00:16:34.14
Very good, let's
see if we can do that
00:16:34.17\00:16:35.58
for 20 more
seconds with that pace
00:16:35.61\00:16:38.52
and then we'll slow it back down
00:16:38.55\00:16:39.92
again we'll do a little
bit of interval type workout,
00:16:39.95\00:16:42.46
which is also been found
00:16:42.49\00:16:43.86
can be very good
in metabolizing fat.
00:16:43.89\00:16:45.88
The key is we want to
keep those legs going,
00:16:45.91\00:16:49.28
and so you got about
five more seconds of this.
00:16:49.31\00:16:55.62
Okay, now slow it
down back into stepping.
00:16:55.65\00:17:01.83
The way you figure
out if you're working out
00:17:01.86\00:17:03.55
aerobically is take
220 and subtract your age
00:17:03.58\00:17:07.53
and that will give you what's
called your maximum heart rate.
00:17:07.56\00:17:10.23
So, if you're 50 years old
00:17:10.26\00:17:11.80
I'll give you a
maximum heart rate of 170
00:17:11.83\00:17:14.95
and then you
figure out 80% of that
00:17:14.98\00:17:17.21
and 70% of that and that
will be your trainee rate,
00:17:17.24\00:17:20.11
so if you're 50 years old
00:17:20.14\00:17:21.77
you'll be looking at 136 is 80%,
00:17:21.80\00:17:24.52
119 is 70%, and
that is your trainee rate
00:17:24.55\00:17:27.30
for 20 to 30 minute timeframe.
00:17:27.33\00:17:29.13
Now if you're on
some type of medication
00:17:29.16\00:17:31.16
like a beta blocker,
00:17:31.19\00:17:32.56
which is slowing your heart down
00:17:32.59\00:17:34.20
you can't use that
formula, because if you try
00:17:34.23\00:17:36.26
and train that hard,
00:17:36.29\00:17:38.36
you can cause
yourself some real damage,
00:17:38.39\00:17:40.39
but for the average person
that's a good range to do.
00:17:40.42\00:17:43.03
Now something important to
know about aerobic exercise,
00:17:43.06\00:17:46.09
you do not get more
benefit by going over 80%,
00:17:46.12\00:17:50.25
but you do
increase your risk factors.
00:17:50.28\00:17:52.15
And actually what
we find is you burn fat
00:17:52.18\00:17:54.67
more effectively if
you stay at that 70% rate
00:17:54.70\00:17:57.83
than you do if you go at 80%.
00:17:57.86\00:17:59.49
Okay, let's go into
a squat position now.
00:17:59.52\00:18:02.21
Okay, squat down.
00:18:02.24\00:18:04.50
Okay, what you're gonna do
is you're gonna cross the arms,
00:18:04.53\00:18:06.93
just come up, push
your hips back as you squat.
00:18:06.96\00:18:09.67
Okay, push your hips back more
00:18:09.70\00:18:11.07
bend over to
your waist more, Zak.
00:18:11.10\00:18:12.76
You got to bend at
the waist little more.
00:18:12.79\00:18:14.55
There you go.
00:18:14.58\00:18:15.95
You're sticking your hips back.
00:18:15.98\00:18:17.60
Now people often say,
00:18:17.63\00:18:19.00
well, isn't
squatting hard for your knees.
00:18:19.03\00:18:21.28
If you do it wrong it is.
00:18:21.31\00:18:23.32
But, if you do it
properly, it's not.
00:18:23.35\00:18:25.33
Because your body is
designed to squat down
00:18:25.36\00:18:27.75
and anytime we go to sit
in a chair we've to sit down
00:18:27.78\00:18:31.47
and a lot of people
don't sit in chairs,
00:18:31.50\00:18:33.33
they fall into chairs,
00:18:33.36\00:18:34.73
so this is a good
way to develop this.
00:18:34.76\00:18:36.92
In fact, when I've had people
that are severely restricted
00:18:36.95\00:18:40.36
like they have
rheumatoid arthritis
00:18:40.39\00:18:42.35
or some type of cerebral
palsy or anything like that.
00:18:42.38\00:18:45.53
I use squats a lot of
time for all those people
00:18:45.56\00:18:48.17
and find fantastic benefits,
so it's a great exercise.
00:18:48.20\00:18:51.20
And for us what's gonna do
00:18:51.23\00:18:52.60
is we're gonna do
some leg strengthening
00:18:52.63\00:18:55.02
as well as keeping the
muscles of the legs going,
00:18:55.05\00:18:57.98
so thus we're keeping
our aerobic aspect going,
00:18:58.01\00:19:01.69
because rhythmic
activity has not stopped.
00:19:01.72\00:19:03.61
We're just changing it up
00:19:03.64\00:19:05.01
some obviously one
becomes quite bored
00:19:05.04\00:19:07.52
if you're just
gonna step in place
00:19:07.55\00:19:09.23
for an entire
half hour or whatever,
00:19:09.26\00:19:11.62
but that's still beneficial
if you can take the boredom.
00:19:11.65\00:19:15.17
A lot of people like
to use like re-bounders
00:19:15.20\00:19:17.41
where they will put in
front of the television
00:19:17.44\00:19:19.24
and they'll just
go and go and go.
00:19:19.27\00:19:20.78
Or even if you're
riding a recumbent bike
00:19:20.81\00:19:23.27
or doing elliptical machine,
00:19:23.30\00:19:25.70
or even the treadmill
people are rhythmically doing
00:19:25.73\00:19:28.15
the same activity for
a long period of time.
00:19:28.18\00:19:30.75
All right, forgot about you.
00:19:30.78\00:19:32.15
Okay, that's all
right now keep going,
00:19:32.18\00:19:33.96
I didn't say stop, I
just said I forgot about you,
00:19:33.99\00:19:36.15
keep going, keep
going, keep going,
00:19:36.18\00:19:38.46
keep going, keep
going. You're doing okay,
00:19:38.49\00:19:41.41
starting to feel your legs a
little bit. Yeah, little bit.
00:19:41.44\00:19:42.91
Okay, Zak starting
to feel little bit.
00:19:42.94\00:19:44.69
Okay. Just go back
into steps, step it out.
00:19:44.72\00:19:50.91
Okay, we're gonna go
into a little higher intensity
00:19:50.94\00:19:54.22
again with the
jogging with little more,
00:19:54.25\00:19:56.20
little more, okay there we go.
00:19:56.23\00:19:58.89
Try and get those keep
those arm swinging straight.
00:19:58.92\00:20:02.78
My tracker always said,
get the arm swings straight
00:20:02.81\00:20:05.26
so you're coming
right-- there you go.
00:20:05.29\00:20:09.36
You don't want to be
punching your opponent
00:20:09.39\00:20:10.81
as you're
running down the track.
00:20:10.84\00:20:12.21
Although, you would eliminate
00:20:12.24\00:20:13.61
your competition that way, okay.
00:20:13.64\00:20:15.56
Now we're gonna
pick it up a little bit.
00:20:15.59\00:20:17.47
In fact let's just
start jogging in place.
00:20:17.50\00:20:21.74
Okay, we're gonna try and
do about 30 seconds of that.
00:20:21.77\00:20:24.59
Pump the arms, pump the arms,
00:20:24.62\00:20:26.00
pump the arms, pump the arms,
00:20:26.03\00:20:29.44
okay bring that arms
more straight up, Zak.
00:20:29.47\00:20:33.99
You got to work
on that running form.
00:20:34.02\00:20:36.61
Okay, faster now,
00:20:36.64\00:20:39.85
faster, faster.
00:20:39.88\00:20:44.91
And let's go for
about 10 more seconds.
00:20:44.94\00:20:51.29
Five, four, three,
two, one, slow down.
00:20:51.32\00:20:56.26
Still stepping down,
still stepping, still stepping.
00:20:56.29\00:21:01.01
Starting to get warmed yet. Yes.
00:21:05.48\00:21:07.36
Zak, starting to get warmed up.
00:21:07.39\00:21:08.98
Warmed up, yeah.
Okay warmed up, okay.
00:21:09.01\00:21:11.35
Now we're gonna do is
we're gonna keep going.
00:21:11.38\00:21:13.10
Don't stop yet, till I say so.
00:21:13.13\00:21:15.04
Everything is like don't
do anything till I say so.
00:21:15.07\00:21:17.76
I like this. Okay,
so what we're gonna do
00:21:17.79\00:21:20.47
is we're gonna go
into our jump roping now
00:21:20.50\00:21:22.65
and of course we'll
not gonna use jump rope
00:21:22.68\00:21:24.45
and the towels
aren't quite long enough
00:21:24.48\00:21:25.85
for us to jump rope with,
00:21:25.88\00:21:27.25
so we're gonna use
our pretend jump rope.
00:21:27.28\00:21:29.98
Now for those at home,
00:21:30.01\00:21:31.42
if you can't leave
the ground that's okay.
00:21:31.45\00:21:33.70
You can just stand on one place
00:21:33.73\00:21:35.62
and just bounce up
and down on your toes.
00:21:35.65\00:21:37.84
But for Brittany
and Zak let's go ahead
00:21:37.87\00:21:39.32
and do some jump roping now.
00:21:39.35\00:21:41.77
Okay, there you go keep going.
00:21:41.80\00:21:48.77
I've a lot of times people say
00:21:48.80\00:21:50.17
I can't do the jump roping
so part of its coordination,
00:21:50.20\00:21:54.17
part of it they just
want to bounce up and down.
00:21:54.20\00:21:56.18
So again if you just want
to go up and down on the toes
00:21:56.21\00:21:59.00
that will at least give
you a modified version of it
00:21:59.03\00:22:01.81
and still keep you going.
00:22:01.84\00:22:03.90
If you've a jump rope,
you can always get that out
00:22:03.93\00:22:05.69
and do that as well
because this is good exercise
00:22:05.72\00:22:08.92
especially if you--some of
them trying to do too fast,
00:22:08.95\00:22:11.49
you know keep that
aerobic affect going.
00:22:11.52\00:22:13.59
And the beauty of
the aerobic exercise
00:22:13.62\00:22:15.24
and what it starts to do it
starts to metabolize body fat.
00:22:15.27\00:22:19.29
And that's one of the big
reasons for people doing it.
00:22:19.32\00:22:21.62
Actually, there are
three main reasons I can see,
00:22:21.65\00:22:23.90
first of all depression.
00:22:23.93\00:22:25.30
When people do
work out aerobically
00:22:25.33\00:22:26.83
it helps them
to ease depression.
00:22:26.86\00:22:29.95
You're feeling better
already right. Oh yes.
00:22:29.98\00:22:31.87
Less depression,
feel very happy, okay.
00:22:31.90\00:22:34.84
Then there comes a part
about strengthening your heart,
00:22:34.87\00:22:37.67
lungs, which probably is
the most important aspect
00:22:37.70\00:22:40.18
'cause you want to have
good healthy heart, lungs,
00:22:40.21\00:22:42.59
and aerobic exercise
will help you do that.
00:22:42.62\00:22:44.71
And then finally
it's the fat burning in
00:22:44.74\00:22:46.89
and of course that's
where people focus in on
00:22:46.92\00:22:48.78
because they want to become
00:22:48.81\00:22:50.18
what I call
better butter burners.
00:22:50.21\00:22:51.58
They want to get
rid of the excess rolls
00:22:51.61\00:22:54.31
they might develop
through improper eating
00:22:54.34\00:22:56.71
and lack of exercise.
00:22:56.74\00:22:58.11
Okay, let's start
stepping it out now.
00:22:58.14\00:23:00.71
Step, step, we're gonna
start our cool down portion,
00:23:00.74\00:23:06.24
just gently stepping it out.
00:23:06.27\00:23:09.05
It's always extremely important
00:23:09.08\00:23:10.78
whenever you do aerobic exercise
00:23:10.81\00:23:12.72
not to just stop abruptly,
00:23:12.75\00:23:14.93
because if you do then you put
a lot of stress on your heart.
00:23:14.96\00:23:18.25
You're much better off to
ease in till you're cool down.
00:23:18.28\00:23:22.52
Basically what you're
doing is you're bringing
00:23:22.55\00:23:23.92
the heart rate up and then
once you get the heart rate up,
00:23:23.95\00:23:26.72
you're bringing it back down,
00:23:26.75\00:23:28.12
but you want to
bring it down gradually.
00:23:28.15\00:23:29.52
You don't want to
just stop suddenly,
00:23:29.55\00:23:31.28
because then especially
00:23:31.31\00:23:32.70
if you're not in
very good health,
00:23:32.73\00:23:34.16
you could put a
demand on your heart
00:23:34.19\00:23:35.80
that your heart
is not prepared for,
00:23:35.83\00:23:37.24
and that can be very
detrimental to somebody.
00:23:37.27\00:23:39.49
So this way
you're allowing your legs
00:23:39.52\00:23:41.86
to continue working
as circulators helping
00:23:41.89\00:23:44.83
bring the blood
back up the venous blood
00:23:44.86\00:23:47.14
flow back to the heart,
00:23:47.17\00:23:48.54
so your heart is not
able to work as hard,
00:23:48.57\00:23:49.94
and so you're heart
is saying thank you,
00:23:49.97\00:23:51.34
thank you, thank you for
not stopping all of a sudden,
00:23:51.37\00:23:53.48
I much appreciate it.
00:23:53.51\00:23:54.88
Now for you two who are young
00:23:54.91\00:23:56.28
as you are no big deal,
00:23:56.31\00:23:57.68
but we've to also remember
00:23:57.71\00:23:59.08
not everybody is gonna
be quite in your category
00:23:59.11\00:24:01.87
when it comes to that.
00:24:01.90\00:24:03.83
Okay, we're winding down,
00:24:03.86\00:24:06.97
we're gonna step it
out for 45 more seconds
00:24:07.00\00:24:11.94
and then we'll
finish off our workout
00:24:11.97\00:24:14.23
by doing some neck stretches
00:24:14.26\00:24:16.04
and then we'll
be pretty much done.
00:24:16.07\00:24:20.56
Zak, you look little warm. Yeah.
00:24:20.59\00:24:23.10
Okay, Brittany. Little.
00:24:23.13\00:24:25.27
All right. Okay, we're down
00:24:25.30\00:24:28.78
to our last 25 seconds.
00:24:28.81\00:24:31.43
You're looking
great, having a good workout
00:24:31.46\00:24:35.12
and you're burning fat.
00:24:35.15\00:24:36.52
Your heart's getting healthier,
00:24:36.55\00:24:37.92
you're
increasing the circulation
00:24:37.95\00:24:39.71
and also it helps when
people start to develop
00:24:39.74\00:24:43.22
the little
irritations in your arteries
00:24:43.25\00:24:45.66
and it helps
keep it cleaned out.
00:24:45.69\00:24:47.39
It raises a HDL cholesterol,
00:24:47.42\00:24:49.56
which helps take
out flax swellings
00:24:49.59\00:24:51.59
and fat and LDL cholesterol.
00:24:51.62\00:24:53.33
It's all around good.
00:24:53.36\00:24:54.73
All around good things, okay.
00:24:54.76\00:24:56.17
And go ahead and stop.
00:24:56.20\00:24:59.21
Okay, now we're gonna
do is we're just gonna
00:24:59.24\00:25:01.76
work our neck a little bit,
00:25:01.79\00:25:03.16
so I want you
start by looking up,
00:25:03.19\00:25:05.89
now look down and look up,
00:25:05.92\00:25:10.23
and down and up, and down.
00:25:10.26\00:25:15.71
Now let's look up
to the left and down,
00:25:15.74\00:25:19.51
look up to the right and down,
00:25:19.54\00:25:22.86
look up to the left and down,
00:25:22.89\00:25:26.30
up to the right and down,
00:25:26.33\00:25:29.33
up to the left and down,
00:25:29.36\00:25:32.46
up to the right and down.
00:25:32.49\00:25:34.81
Okay, now let's turn to the left
00:25:34.84\00:25:37.73
and turn to the right,
00:25:37.76\00:25:40.27
turn to the left,
turn to the right,
00:25:40.30\00:25:45.01
turn left, turn right,
00:25:45.04\00:25:49.31
turn left and turn right.
00:25:49.34\00:25:52.83
Now what I want
you to do is I want you
00:25:52.86\00:25:54.39
to put your left leg back
00:25:54.42\00:25:56.91
and press your
heel to the ground
00:25:56.94\00:25:58.91
and I want you to
stretch the calf area.
00:25:58.94\00:26:00.97
Since you've been
stepping it off quite a bit
00:26:01.00\00:26:03.06
calf might be
getting little tight
00:26:03.09\00:26:04.76
and so that will
help stretch it out.
00:26:04.79\00:26:06.16
You feel that
back there, Zak. Yes.
00:26:06.19\00:26:07.70
Okay. And nice steady stretch,
00:26:07.73\00:26:12.46
you should feel in
the back of the leg
00:26:12.49\00:26:13.86
and in the calf region.
00:26:13.89\00:26:15.93
And now what we're
gonna do is we'll switch over
00:26:15.96\00:26:17.73
to the right leg, and press down
00:26:17.76\00:26:22.90
and enjoy the stretch
because we're almost done.
00:26:22.93\00:26:29.62
All right very good, all right
00:26:29.65\00:26:31.24
thanks Brittany and
Zak, we're all done.
00:26:31.27\00:26:36.18
Aerobic exercise
doesn't have to be difficult,
00:26:36.21\00:26:39.04
it's easy as just
going out for a nice walk.
00:26:39.07\00:26:42.52
Also working in your garden
00:26:42.55\00:26:44.01
can be very beneficial get
that rhythmic activity going,
00:26:44.04\00:26:47.30
keep moving along
00:26:47.33\00:26:48.70
and you'll find
yourself getting great benefit.
00:26:48.73\00:26:51.32
Aerobic exercise
is a crucial part
00:26:51.35\00:26:53.84
of an overall training program.
00:26:53.87\00:26:55.81
If you think that
just playing basketball
00:26:55.84\00:26:58.18
or doing playing
racket ball or squash
00:26:58.21\00:27:01.27
or tennis is gonna take
care of all your aerobic needs,
00:27:01.30\00:27:03.91
you might be mistaken
because you may not be keeping
00:27:03.94\00:27:06.07
that heart rate
rhythmically active long enough.
00:27:06.10\00:27:09.01
So get into a good regular
rhythmic activity program
00:27:09.04\00:27:12.87
it could be
swimming, it could be cycling,
00:27:12.90\00:27:15.28
it could be
jogging, it can be rowing,
00:27:15.31\00:27:17.75
or it can be
mixture of all of them.
00:27:17.78\00:27:19.15
Certainly, it helps
to break the monotony
00:27:19.18\00:27:21.68
if you switch up
your aerobic exercise
00:27:21.71\00:27:24.54
also doing with a
friend can be very beneficial.
00:27:24.57\00:27:27.39
I remember back
when I was working
00:27:27.42\00:27:28.95
in West Virginia my
partner and I, Danny Kuon,
00:27:28.98\00:27:31.40
we take walks through
the hills of West Virginia.
00:27:31.43\00:27:33.57
And it was a great time
for us to talk to one another
00:27:33.60\00:27:35.89
and still get a
good aerobic workout.
00:27:35.92\00:27:38.47
Remember to do it all
for the right reasons.
00:27:38.50\00:27:40.02
We want to take care of our body
00:27:40.05\00:27:41.71
as God has given us that
00:27:41.74\00:27:43.24
and remember to
claim the promise
00:27:43.27\00:27:45.24
that I always
use Philippians 4:13,
00:27:45.27\00:27:47.15
which says, "I can do all things
00:27:47.18\00:27:49.04
through Christ
which strengthens me."
00:27:49.07\00:27:50.96
Thanks for joining us.
We look forward to see you
00:27:50.99\00:27:52.85
next time on Body
and Spirit Aerobics.
00:27:52.88\00:27:55.46