No DFP, No Problem - Part 2!

Good morning, 'Roo Nation! Earlier this week we gave you three of the best body weight exercises to do without equipment. Today we want to give you more suggestions on what you can do to keep up or start your fitness 'ROOtine!

The American College of Sports Medicine and the American Heart Association recommends that all healthy adults aged 18-65 years old should participate in…

MODERATE intensity, AEROBIC physical activity for a minimum of 30 min for 5 days per week 

or 

VIGOROUS intensity, AEROBIC physical activity for a minimum of 20 min for 3 days per week

One of the easiest exercises that you can do is walk. Generally speaking, moderate walking intensity is between 15:00 - 20:00 per mile or 3 - 4 mph.  Vigorous walking intensity would be around 13:20 per mile or 4.5 mph.  

If you are more experienced or would like to do something a little more challenging you can add jogging or running into the mix. 

            Examples: (30 sec jog, 1 min walk) x 20            (1 min jog, 1 min walk) x 15                 (2 min jog, 1 min walk) x 10

As always, please make sure that you are properly hydrated and fueled before beginning any activity.  STOP IMMEDIATELY if you feel dizzy, light-headed, or have trouble-breathing.

Below we have maps of two popular routes on campus.

"Campus Loop" is the 1.24 mile loop and the "Suite Loop" is the 0.77 mile loop.