2 FEET A

ND A

HEARTBEAT

N E A L A N D R E WS , E X E R C I S E & F I T N E S S S P E C I A L I S T

M U S WE L L N E S S

MONTANA MOVES HIGH FIVE• Move more, sit less• Find balance in life• Move better• Play outside• Have fun

2 FEET AND A HEARTBEAT• This workshop will focus on

walking, hiking, and running. Whatever you do, whatever your pace, in this interactive workshop we’ll discuss strategies about how to take your bipedal exercise to the next level. We’ll also talk about training, progression, minimizing injuries, and have a lot of Q and A.

POP QUIZ! What is the most important muscle in

your body?

FUN HEART FACTS• Your heart will beat somewhere in the neighborhood of 30 to 45

million beats per year—and that’s not even factoring exercise!

• Your heart pumps about 5 liters of blood per minute at rest

• Your heart can quadruple that output during exercise (more if you’re well-trained)

• Your heart’s longest rest breaks are usually no longer than a second.

GO BIG RED!

BENEFITS OF CARDIOVASCULAR EXERCISE Cardiovascular Exercise: Continuous movement which

can be sustained for an extended period of time, elevates heart rate, and utilizes large, major muscle groups.

Stronger, more efficient heart and cardiovascular system. Heart is a muscle.

Stronger, more supple muscles, tendons, and ligaments. Healthier, more functional joints. Promotes bone health. Decreased risk of cardiovascular disease, hypertension,

stroke, diabetes. Decrease in body fat & weight

HOW MUCH IS ENOUGH?• American Heart Association Guidelines:• 150 minutes per week, MVPA. (5x30 minutes)• Minimum!

• 10,000 Steps!• Most Americans get around ½ this number.• Direct correlation between BMI and activity level.• Amish People average around 18,000 steps per day.

4% Obesity Rate.• We have to be intentional.

10,000 Steps!

CARDIOVASCULAR TRAINING• Establish a baseline• Set a GOAL(s)•Write it down!

• How will you measure?• If it can be measured, it can be managed.•Distance, Time, Steps•Keep a record• Journals, Online, Apps, GPS

Set a Goal. Have a plan.

CARDIOVASCULAR TRAINING• Training Principles• Frequency, Duration, and Intensity•How many times?•How long?•How difficult?•Heart Rate, Perceived Exertion, Talk test• Pace, Incline

CARDIOVASCULAR TRAINING• Training Principles• LSD (Long, slow distance)•Steady State/Tempo (moderate to more intense duration)• Long Intervals (>2-3 minutes, intense, short to moderate rest)•Short Intervals/Repetitions (<2-3 minutes, most intense, longer rest)

CARDIOVASCULAR TRAINING• Training Principles• SAID Principle• Specific Adaptations to Imposed Demands• Stimulus/Response/Adaptation• Almost every chronic adaptation to cardiovascular exercise is beneficial

• Law of Reversibility•Use it or lose it!

Exercise to Feel Good!

CARDIO TRAINING MODALITIES• Walking• Hiking• Running• Cycling• XC Skiing• Swimming

• Stairs/Stairmill• Elliptical Machine• Row Machine

• Do wha’cha like• Mix & Match, Switch it

up

MINIMIZING RISKS• Invest in good shoes and socks!•Walking/hiking/jogging very inexpensive hobby compared to others. (Ex. Golf, skiing, hunting/fishing)

• Progress gradually.• Avoid temptation to do too much too soon.• 10% rule.• Increase Volume (Duration) no more than 10% every 1-2 weeks.

• CONSISTANCY IS THE KEY TO ANY EXERCISE PROGRAM!

“Get fit slowly.” -Neal

???QUESTIONS???

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MUS WELLNESS!

• www.muswell.limeade.com• www.montanamovesandmeals.com• www.wellness.mus.edu• wellness@montana.edu• @montanamoves (Twitter)