A follow-up to our September webinar, Neal Andrews, MUS Exercise & Fitness Specialist will continue to answer your questions. This time, the content covered will include cardiovascular exercise and resistance training.

1. EVERYTHING YOU ALWAYS
WANTED TO KNOW ABOUT
EXERCISE, BUT WERE AFRAID TO
ASK. (EPISODE II)
NEAL ANDREWS, MS, CSCS
MUS WELLNESS EXERCISE & FITNESS SPECIALIST
WITH SPECIAL GUEST CRISTIN STOKES, RD, LN

2. EPISODE I
• General Exercise Guidelines
• Exercise Type
• Weight Loss/Fat Loss
• Cardiovascular Exercise
•http://www.wellness.mus.edu/Webinars.
asp

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

4. 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)

5. 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.

6. 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

7. 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/Pac
e/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

8. HUH?

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

10. 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…

11. REP RANGES
•1-4 Reps POWER*
• 2-6 Sets, Long Rest (2-6 minutes)
•3-8 Reps STRENGTH
• 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)

12. REP RANGES (NSCA)

13. 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

14. NICE JOB MUS!
•Over 1000 Questions asked!
•Quick Help Email
wellness@montana.edu