2 feet and a heartbeat

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)

• You’re 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.

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.

• This spring in NYC, over 20,000 steps a day.

• We have to be intentional

CARDIOVASCULAR TRAINING

• Establish a baseline

• Set a GOAL(s)

• How will you measure?

• If it can be measured, it can be managed.

• Distance, Time, Steps

• Keep a record

• Journals, Online, Apps, Maps

CARDIOVASCULAR TRAINING

• Training Principles

• Frequency, Duration, and Intensity

• How many times?

• How long?

• How difficult?

• Heart Rate, Perceived Exertion

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!

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!

???QUESTIONS???

MUS WELLNESS!

www.montanamovesandmeals.com

www.wellness.mus.edu

[email protected]

@montanamoves (Twitter)