Exercise 101

MCC Weekly Wellness Info

With “smartphones” and social media, we have unlimited information at our fingertips. Instead of students conducting research projects, they are asked to process information. It seems that the challenge we face today isn’t finding information that we need, but sorting through what is credible and what is flawed. So this week, I am going to try to clear up the topic of exercise. This information comes from the Centers for Disease Control and Prevention (CDC), and if you are watching the news you see them a lot lately! The guidelines below are for apparently healthy individuals- this means free from most chronic diseases and injuries. Individual health history does have a huge impact on the amount and type of exercise that you should be doing. If you think you may fall into a special population (diabetes, pregnancy, post-surgical procedure, etc.) please talk to me and/or your health care provider to make sure you are doing what is safe and effective for you. 

What is “physical activity”? Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a resting level (getting out of bed, walking to the car, etc.)

What is “exercise”? Planned, structured and repetitive activity with the primary purpose of improving or maintaining health (push ups, walking at a pace that increases heart rate, yoga, etc.)

What types? Aerobic Activities increase the body's demand for oxygen resulting in a temporary increase in respiration and heart rate. Muscle-strengthening activities induce muscular contractions, which build the strength, endurance, and mass of skeletal muscles.

How much? 150 min. moderate-intensity aerobic activity OR 75 min. vigorous-intensity aerobic activity OR an equivalent mix of moderate and vigorous intensity PER WEEK (1min. vigorous=2min. moderate) *Up to 300 minutes of exercise per week may be needed to lose weight.* AND muscle-strengthening activities on 2 or more days/week working all major muscle groups (at least 2 or 3 sets of 8—12 repetitions per activity).

How hard? Use the “talk test”- low/moderate: breathing and heart rate is noticeably faster, but you can still carry on a conversation, vigorous: heart rate is increased substantially and you are breathing too hard and fast to have a conversation. OR use “Target Heart Rate Zone”- Low/Moderate 50-70% of Maximum Heart Rate (MHR= 220-your age), Vigorous 70-85% MHR. To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help.

Summary

Low/Moderate or Vigorous? Vigorous intensity exercise burns more calories per unit of time than low intensity exercise. Low intensity exercise can be sustained for a longer period of time than vigorous intensity exercise. DO BOTH!

Aerobic or Muscle Strengthening Activities? Aerobic activities strengthen the heart, increasing oxygen levels in the blood, improving circulation, which helps fuel muscles. Muscle uses more calories to operate than fat. DO BOTH!

10 min. or 1 hr.? One continuous session and/or multiple shorter sessions (of at least 10 min) are both acceptable to accumulate desired amount of daily exercise. DO WHAT WORKS FOR YOU! 

This Week in Wellness

Oct. 20th -23rd - Alcohol Awareness Week, contact Student Activities ext. 8443 

Oct. 24th 9am - 1pm MCC Employee Benefit and Wellness Fair, LTC Cafeteria area

Oct. 25th - Step It Up Challenge begins! (See below for more information.) 

Group Fitness Classes

Monday	Tuesday	Wednesday	Thursday	Friday
7:30-8:15am Bootcamp Tennis Courts		7:30-8:15am Bootcamp Tennis Courts		10:30-11:30am Wellness Walkers MCC Outdoor Track
12:45-1:15pm H.I.I.T. Fitness Room (119)			11:30am-12:30pm Beginner Yoga PE Gym (100)
	4:00-5:00pm Pilates Dance Room (020)	4:30-5:30pm Zumba Dance Room (020)	4:00-5:00pm Pilates Dance Room (020)

Fit Tip & Challenge

Choose one of the following tools to keep you accountable this week as you work toward a positive behavior change (behavior change examples- exercising 150 minutes, cooking and eating at home for 5 nights this week, watching 1 hour of TV instead of 5 hours per day, etc.).

Plan It- Mark specific times in your calendars to work toward that goal (6-7pm is “TV hour”, Sunday-Thursday dinners planned (and maybe prepared), 3-3:30pm walking, etc.).

Accountability Buddy/ies- This can be done several ways- a partner to exercise with, a spouse to plan and prepare meals with, social media to post your goal and your progress, email/phone call/text with a friend to establish, monitor and celebrate the goal. 

BOTH- If you have someone waiting on you at the gym, you’re more likely to show up. If you and your spouse plan, purchase and prepare meals you’re more likely to eat them, instead of opting for a quick and less-healthy or budget-friendly meal out.

MCC “Step It Up” Challenge

Oct. 25th- Nov. 21st

This is a four-week individual and team challenge for MCC employees and students! Participants will track physical activity, the intensity, the date, and the duration of the activity. The online tracker will calculate total steps and convert steps to miles for you. Individuals that complete at least 140,000 steps will receive a prize (5,000 steps/day for 4 weeks). The top three teams will receive an additional award! Find more information on our webpage- www.mclennan.edu/wellness. 

REGISTER TODAY & organize a team for more accountability! www.startwalkingnow.org