Exercise: Getting the Whole Package Presented by: Health Matters for Students

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

During this presentation, you will learn: Various exercise types so you can find the one that is both the most beneficial and most fun for you! Common exercise myths Where on campus and in the community can you go to exercise

Cardio: The Total Body Workout EVERYTHING that you put into your body goes through your heart so you need to keep it strong. Cardio exercise is the best way to do that 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 Training It’s not all about the bulk Myth: If you workout with weights, you will look like a body builder 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 what will determine what you look like. 1.Set a goal What do you want to look like? Why are you weight training? 2. Determine number of sets and reps 3. Pick a weight based on sets and reps GOAL Lean Weight Loss 2-3 sets reps Low weight GOAL Sport-specific Improve performance 2-3 sets reps Moderate weight GOAL Muscle definition Various degrees of body building 1-2 sets 8-10 reps High weight 3-4 days per week

Yoga & Flexibility Myth: Yoga is completely gentle and easy exercise Truth: While yoga is non-impact, it can be very demanding as far as strength, balance and flexibility. Yoga classes At-home DVD programs 1-2 days per week

Plyometrics: Jump Training You’re going to get airborne Plyometrics is very high-impact and not for everyone but those who can handle the high- intensity, plyometrics is the most effective method of exercise for weight loss and strengthening. Jump Rope Jumping, hurdles

Group Fitness Classes Guaranteed to find something you’ll LOVE AerobicsCycling Hip-Hop Dance Yoga Strength Training Step Aerobics Pole Aerobics and so much more…

Take Home Message A balanced diet and exercise are the two primary components of maintaining a healthy lifestyle. The BEST exercise type for you is the one that is: THE MOST FUN!!! THE MOST FUN!!! What you can and will stick with What you can and will stick with

Where do you go from here??? Murray State Student Wellness Center Racer Drive (270) Campus Walking Paths Community Walking Paths Campus.murraystate.edu/wellness Home fitness DVD’s p90X & Insanity PilatesZumba And more…