EVERYTHING YOU ALWAYS WANTED TO KNOW ABOUT EXERCISE, BUT WERE AFRAID TO ASK. (EPISODE II)NEAL ANDREWS, MS, CSCSMUS WELLNESS EXERCISE & FITNESS SPECIALIST

WITH SPECIAL GUEST CRISTIN STOKES, RD, LN

EPISODE I•General Exercise Guidelines• Exercise Type•Weight Loss/Fat Loss•Cardiovascular Exercise

•http://www.wellness.mus.edu/Webinars.asp

EPISODE II•Cardiovascular (continued)•Resistance Training• Injury/Pain/Prevention•Mobility/Stretching

PILLARS OF FITNESS

• Aerobic Fitness/Stamina/Endurance (Sustained Effort/Resistance to fatigue)

• Anaerobic Power (Short, intense effort)• Strength/Power (How much can you move/how fast

can you move it/how much you can resist)

• Mobility (How well you move/ROM around joints)

EXERCISE VARIABLES• Frequency How often?• Duration How long?• Intensity How difficult?• Cardio HR/Perceived Exertion/Talk Test• Resistance How heavy in relation to max effort?

• For Interval and Resistance Training, REST is a key variable as well.

LIGHTNING ROUND!• Cardio• How often should I do interval training?• Is walking 20 minutes a day, twice a day beneficial to my health?• What level of incline should I have the treadmill set at to produce

the effect of running on flat ground?• Do you think an elliptical machine is a better choice than a

treadmill?• Per hour of exercise, what is the most beneficial for cardio:

swimming, walking, biking, jogging?• What is your opinion on training zones for running [cardio]? How

effective is HR training vs. training based on perceived exertion (RPE)?

HEART RATE (HR) & PERCEIVED EXERTION (RPE)

Description

Time HR% RPE (1-10)

RPE Borg(6-20)

Training Examples

Zone 1 Easy/Light >60 minutes

50-60% 4-6 9-11 LSD (Long Slow Distance)

Zone 2 Moderate/Mod. Light

<60 minutes

60-70% 6-7 11-12 Steady State

Zone 3 Somewhat Hard

10-30 minutes*

70-80% 7-8 13-15 Tempo/Pace/Long Interval

Zone 4 Very Hard 30sec-10 minutes

80-90% 8-9 16-18 Intervals

Zone 5 Exhaustive <30 seconds

90-100% 9-10 18-20 Short Interval/Sprint

HUH?

RESISTANCE TRAINING• How important is weight training? Can I just prioritize aerobic

exercise?

RESISTANCE TRAINING• Can you offer some good cross training exercises to

complement my primary activity—mountain biking [running]?

• How do you determine the correct weight? I tend to overdo it and tend to end up hurting muscles and tendons, but I was under the impression you needed to barely be able to lift it in order to be working it correctly.

• I’ve heard that lifting 8-10 reps is ideal for building large muscle and 12-15 reps is better for lean muscle, but how many sets? If you do more sets you can’t lift as much…

REP RANGES•1-4 RepsPOWER*• 2-6 Sets, Long Rest (2-6 minutes)

•3-8 RepsSTRENGTH• 2-5 Sets, Moderate to Long Rest (90 seconds-4 minutes)

•8-12 Reps HYPERTROPHY (Building Lean Muscle)• 2-4 Sets, Moderate Rest (1-2 minutes)

•12-20 Reps MUSCULAR ENDURANCE• 2-3 Sets, Short Rest (30-60 seconds)

REP RANGES (NSCA)

RESISTANCE TRAINING• I’ve read that weight training can burn just as many calories as

aerobic exercise. Is this true? Is there a certain ratio of aerobic exercise to weight training that is considered best practice?

• What are the benefits of regular strength training as we age?

• Are squats OK? What about if I have bad knees, osteoarthritis, etc.

• What are some good upper body exercises that specifically work the tricep area that do not require a machine?

• What is a good exercise other than lifting weights to build muscle?

• What weight should I start back at if I have been away from lifting for a while?

NICE JOB MUS!

•Over 1000 Questions asked!•Quick Help Emailwellness@montana.edu