Exercise: Getting the Whole Exercise: Getting the Whole PackagePackage

Presented by:Presented by:

Health Matters for StudentsHealth Matters for Students

““Regular physical activity provides Regular physical activity provides greater protection from disease and greater protection from disease and disability than anything medical science disability than anything medical science has to offer. If exercise was a pill, it has to offer. If exercise was a pill, it would be the most widely prescribed would be the most widely prescribed drug with the most varied benefits upon drug with the most varied benefits upon all aspects of health.”all aspects of health.”

Dr. Walter BortzDr. Walter Bortz

Standford UniversityStandford University

During this presentation, During this presentation, you will learn:you will learn:

Various exercise types so you can Various exercise types so you can find the one that is both the most find the one that is both the most beneficial and most fun for you!beneficial and most fun for you!

Common exercise mythsCommon exercise myths

Where on campus and in the Where on campus and in the community can you go to exercisecommunity can you go to exercise

Cardio: The Total Body WorkoutCardio: The Total Body WorkoutEVERYTHING that you put into your body goes through your EVERYTHING that you put into your body goes through your

heart so you need to keep it strong. Cardio exercise is the heart so you need to keep it strong. Cardio exercise is the best way to do that.best way to do that.

20-30 minutes of moderate to vigorous intensity 20-30 minutes of moderate to vigorous intensity

Treadmill, Cycling, Elliptical, Stair Master

Running or walking on inside track or outside sidewalk or trail

Swimming

Cardio videos or classes

4-5 days per week

Strength TrainingStrength TrainingIt’s not all about the bulkIt’s not all about the bulk

Myth: If you workout with weights, you will look like a body builderMyth: If you workout with weights, you will look like a body builder

Truth: Strength or weight training is highly beneficial for both men and Truth: Strength or weight training is highly beneficial for both men and women. Deciding how much weight and how many reps and sets to do are women. Deciding how much weight and how many reps and sets to do are

what will determine what you look like.what will determine what you look like.

1.Set a goalWhat do you want to look like?

Why are you weight training?

2. Determine number of sets and reps3. Pick a weight based on sets and reps

GOALLean

Weight Loss

2-3 sets12-15 repsLow weight

GOALSport-specific

Improve performance

2-3 sets10-12 reps

Moderate weight

GOALMuscle definition

Various degrees of body building

1-2 sets8-10 reps

High weight

3-4 days per week

3-4 days per week

Yoga & FlexibilityYoga & Flexibility

Myth: Yoga is completely gentle and easy exercise Myth: Yoga is completely gentle and easy exercise

Truth: While yoga is non-impact, it can be very demanding as far as Truth: While yoga is non-impact, it can be very demanding as far as strength, balance and flexibility.strength, balance and flexibility.

• Yoga classes

• At-home DVD programs

1-2 days per week1-2 days per week

Plyometrics: Jump TrainingPlyometrics: Jump TrainingYou’re going to get airborneYou’re going to get airborne

Plyometrics is very high-impact and not for everyone Plyometrics is very high-impact and not for everyone but those who can handle the high-intensity, but those who can handle the high-intensity, plyometrics is the most effective method of plyometrics is the most effective method of exercise for weight loss and strengthening.exercise for weight loss and strengthening.

Jump Rope Jumping, hurdles

Group Fitness ClassesGroup Fitness ClassesGuaranteed to find something you’ll LOVEGuaranteed to find something you’ll LOVE

AerobicsAerobicsCyclingCyclingHip-Hop DanceHip-Hop DanceYogaYogaStrength TrainingStrength TrainingStep Aerobics Step Aerobics Pole Aerobics Pole Aerobics

and so much more…and so much more…

Take Home MessageTake Home MessageA balanced diet and exercise are the two primary A balanced diet and exercise are the two primary

components of maintaining a healthy lifestyle.components of maintaining a healthy lifestyle.

The BEST exercise type for you is the one that is:The BEST exercise type for you is the one that is:

THE MOST FUN!!!THE MOST FUN!!!

What you can and will stick withWhat you can and will stick with

Where do you go from here???Where do you go from here???

Murray State Student Wellness CenterMurray State Student Wellness Centerwww.murraystate.edu/CampusLife/orgsRecreation/sportsRecWellness/recFacilities/wellnessCenter

1000 Racer Drive1000 Racer Drive(270) 809-6000(270) 809-6000

Campus Walking PathsCampus Walking PathsCommunity Walking PathsCommunity Walking Paths

Campus.murraystate.edu/wellnessCampus.murraystate.edu/wellness

Home fitness DVD’sHome fitness DVD’sp90X & Insanity p90X & Insanity

PilatesPilatesZumbaZumba

And more…And more…