This document provides answers to questions about exercise guidelines, types of exercise, weight loss, cardio, and other topics. The general exercise guidelines recommend 30 minutes per day of moderate exercise most days per week, or 25 minutes 3 times per week of moderate cardio plus strength training twice per week. Weight loss requires a blend of cardio and resistance training along with focusing on nutrition. The document emphasizes finding types of exercise you enjoy to help sustain an active lifestyle.

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

2. NEXT UP!
•Check out our Fall Education schedule on your
MUS Incentive Program Site or on
www.wellness.mus.edu (Workshop Tab)
•Next Webinar Wednesday, October 28th,
12:05
• Follow Up! EYAWTKAE (Part 2)

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

4. QUESTION THEMES
• Exercise Guidelines
• Exercise Type
• Fat Loss/Weight Loss
• Resistance Training/Weight
Lifting
• Cardiovascular Exercise
• Injury
• Recovery, Treatment, Prevention
• Spine/Vertebrae/Neck/Back
• Mobility/Flexibility
• Core
• Exercise Nutrition
• Time Related Questions
• Motivation
• Funny Questions

5. GENERAL EXERCISE GUIDELINES
• How much exercise is recommended?
• AHA definition: Physical activity is anything that makes you move
your body and burn calories.
• At least 30 minutes per day 5X a week (150 minutes) moderate
intensity cardio.
• Or, 25 minutes 3X a week of moderate to vigorous cardio AND
moderate to high intensity muscle strengthening activity (i.e.
resistance training) at least 2X a week.
• BP & Cholesterol
• Average of 40 minutes of moderate to vigorous aerobic activity 3-4X per
week.
• Something is Always better than nothing.
• From 2015 AHA guidelines

6. GENERAL EXERCISE GUIDELINES
• How many times a week should we really exercise to lose
weight?
• What minimum # of minutes of exercise per week is needed to
guarantee weight loss of 2 pounds per week (coupled
w/dietary changes)? And how strenuous should it be?
• What is your perspective of exercise?
• Is it homework? Is it something you have to fit in? Does it hang over
your head?
• Exercise should be…
• Something you enjoy
• Something you can sustain
• Something that makes you feel good
• Something that is incorporated throughout your day

7. LIGHTNING ROUND!
• Exercise Guidelines
• Is running 3x/week for 3-5 miles enough cardio for a 40
y/o woman?
• I am getting older and I just can not hike up the M trail as
fast as I used to. Am I still burning the same amount of
calories? Do older people get the same benefit at a slower
pace?
• Is it OK to exercise 7 days a week, or does your body need a
rest day?
• “Rest is where the magic happens.” –Coach Dos

8. EXERCISE TYPE
• 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)

9. LIGHTNING ROUND!
• Exercise Type
• I like to exercise at home. Besides walking, I do planks,
pushups, lunges, squats, and mountain climbers. Is there
anything I should add to have a well-rounded routine?
• Are programs that we see on TV such as P90X really any
good?
• I’ve heard it’s good to mix up one’s routine, but is there any
harm in doing the same thing regularly (e.g. hiking or
running every day) so long as no injury is incurred?
• What is a good indoor alternative to walking when the
weather is bad? I hate walking on a treadmill!
• What is the best way for a non-active person to get
exercise?

10. WEIGHT LOSS/FAT LOSS
• What is the best exercise for getting rid of
____________________?
• I want to tone up my __________________.
• There is no “spot reducing” exercise. Sorry.
• If fat loss is your goal, it’s about:
• #1 Nutrition
• #2 Blend of Moderate to Vigorous Cardio and
Resistance Training

11. LIGHTNING ROUND!
• Weight Loss/Fat Loss
• I started exercising and [haven’t lost weight…or gained
weight] with the same number of calories.
• I recently heard that you burn more calories if you do short
sprints than long distance runs. I always though that the
longer you exercise, the more calories you burn. Which is
true?
• What is the best type of workout for someone wanting to
lose weight but has very little time?
• How much weight is safe and most effective for long term
change to lose in one week?
• How many calories does ______________ burn?

12. LIGHTNING ROUND!
• Cardio
• What are some strength training/cardio tips to do while
pushing a jogging stroller?
• Are there any negatives to swimming?
• I recently started road biking. What recommendations do
you have for training, routes, or any general tips?
Thanks!
• What is a good way to get faster at running without
risking injury?
• What are the best alternatives for running?
• Weight training before or after cardio?
• Some days, I can run and not feel exhausted then on the

13. FUNNY/MISCELLANEOUS
• Why do joggers run down the middle of the road in traffic?
• What exercises do you recommend for lowering cholesterol?
• In terms of movement during work hours how does “chair
dancing” stand up? I have a sit-stand desk […] but if I’m
listening to music […] I will actually be more prone to bouncing
and dancing around, regardless of whether I’m sitting or
standing.

15. • You are the sum of all your training.

16. YOU ARE THE SUM OF ALL YOUR TRAINING
• When it comes to weight bearing exercise, especially as it
applies to osteoporosis prevention, I’ve always wondered if
carrying a backpack full of groceries counts. I regularly walk
the mile home from the grocery store with 10+ pounds in my
pack.
• I am 60. I run, ride a bike, lift weights and swim, do triathlons.
It seems to me that the only weight-bearing part of this are the
weights and running. How many days a week should I do
these?