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

3. 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.

4. GO BIG RED!

6. 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.

7. 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

9. 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

10. CARDIOVASCULAR TRAINING
• Training Principles
• Frequency, Duration, and Intensity
• How many times?
• How long?
• How difficult?
• Heart Rate, Perceived Exertion

11. 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!

12. 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!

13. ???QUESTIONS???

14. MUS WELLNESS!
www.montanamovesandmeals.com
www.wellness.mus.edu
wellness@montana.edu
@montanamoves (Twitter)