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. Wanting to create a meet-up group on your campus? We can help with that as well.

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

3. 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.

4. POP QUIZ!
What is the most important muscle in your body?

5. 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.

6. GO BIG RED!

8. 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

9. 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.

11. 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

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

13. 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)

14. 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!

15. 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

16. 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

17. ???QUESTIONS???

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