week 1 itinerary:
GET N SHAPE!
STATISTIC: 49% of UNR students get the
recommended amount of physical
activity
Be Physically Active
Many students don’t know where to start when trying to get physically
active. One of the best ways to really get the most out of physical
activity is being able to pace yourself. This is especially important for
people who have been inactive for some time. At the beginning, you
may tire quickly. You can start small and increase slowly – but don’t
forget to challenge yourself. Once physical activity has increased, it is
much easier to stay active for longer periods of time. Using the N-ergy
tips, you will be increasing your physical activity in no time!
American College of Sports
Medicine and American Heart
Association’s Physical Activity
Guidelines:



Do moderately intense cardio 30
minutes a day, five days a week
Or
Do vigorously intense cardio 20
minutes a day, three days a week
And
Do 8 to 10 strength-training exercises,
8 to 12 repetitions of each exercise
twice a week
GOAL: To improve health and fitness by
increasing daily workouts on campus
and off.
OBJECTIVE: Record your daily workouts
and do at least one of the Campus
Workouts To-Go!
This week’s raffle prize is:
RAFFLE TICKET OPPORTUNITIES:
do these and receive one ticket for
each
[1] Record workouts every day on
your tracking card.
[2] Attend your wellness assessment
[3] Attend a scheduled N-ergy
activity.
Tips to meet the Guidelines:
[01] SHORT BOUTS: Short on time but want to get the benefit of getting in 30 minutes a day? Research shows that
splitting your physical activity into 10-minute bouts throughout the day can be just as effective as 30 minutes in one
time frame.
[02] MIX IT UP: Combinations of both moderate – and vigorous – intensity physical activity can be used on rotating
days. Also sampling new types of physical activity can keep your workouts more exciting.
[03] SET YOUR SCHEDULE: Setting aside specific days and times for exercise, just like you would a class time or
appointment, makes it more likely physical activity will become part of your regular routine.
[04] THE GYM ISN’T A NECESSITY: Having a gym membership isn’t necessary to get in the daily recommended amount
of physical activity. A pair of athletic shoes and motivation is a great start to living a more active, healthy life.
[05] THE BUDDY SYSTEM: Find a friend, family member or neighbor to take with you during your workout. Not only is
it encouraging to workout with another person but you can keep each other accountable.
“Moderate-intensity physical activity means working hard
enough to raise your heart rate and break a sweat, yet still
being able to carry on a conversation. It should be noted that
to lose weight or maintain weight loss, 60 to 90 minutes of
physical activity may be necessary. The 30-minute
recommendation is for the average healthy adult to maintain
health and reduce the risk for chronic disease.”
(www.acsm.org/physicalactivity)
Sample Workout
Schedules:
MODERATE INTENSITY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Pilates Reformer
drop-in class at
Lombardi
Walk along Truckee
River (Wingfield Park to
Fisherman’s Park)
Zumba drop-in class at
Lombardi + Weight
lifting
Walk around UNR Quad
on lower campus 4times
Yoga drop-in class
at Lombardi +
Weight lifting
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Swimming at
Lombardi
Weight Lifting
Hike to “N” on Peavine
Mountain
Weight Lifting
Kickboxing drop-in
class at Lombardi
VIGOROUS INTENSITY
Campus Work Outs To-Go!
Why it never occurred to you to ‘drop and do twenty’ in the quad, run up the stadium stairs, or use your dorm bed as
exercise equipment we will never know. But now you do, so no excuses – get moving with these easy on campus
workouts. Squeeze one in between classes or take a study break. Once those endorphins are flowing you will be glad
you did! Your mood will be lifted and your grades might too!
Lombardi
If you suddenly find yourself surrounded by chiseled bodies of
all shapes and sizes –you are in the right place! Lombardi
Recreation is your one-stop-shop for fitness on campus!
Lombardi has something for everyone, of all fitness levels.
They are pro’s at making fitness contagious and you too will
soon catch the bug. Push yourself and try something new:
-
Seemingly endless fitness equipment
A wide variety of group classes – from yoga to crossfit
Swimming pool
Sports courts
Climbing wall
And much more…
Join Lombardi
You can join Lombardi for the semester for only $70 – a small price to pay for the feeling of fit! To find out more,
visit their website www.unr.edu/lombardi
3 QUICK AND ‘NOT SO EASY’ LOMBARDI WORK OUTS:
[1] 15 min AMRAP (as many rounds as possible) of 5 pull-ups, 10 push-ups, and 15 sit-ups
[2] 5 Rounds of – Row 500 meters, 21 20 inch Box Jumps, 12 squats with 20 lb medicine ball
[3] First row 500 meters.
Then 25 of each:
Burpees
Pull-ups
Squats
Push-ups
Box Jumps or steps
Finish strong with a 1,000 meter row
Pick a Location
If you don’t have time for a stop at the gym or you would rather run from a burglar than set foot on a treadmill - then
here are some more easy campus workouts you can do almost anywhere!
THE STADIUM
Mackay Stadium provides a fun
atmosphere for campus workout
and is usually open for use during
non-practice or game times.
MANZANITA BOWL
Located at the south end of campus
on Evans Street, this area provides a
nice shaded grass area for working
out.
THE QUAD
The heart of our campus! The
perimeter of the quad is about
.25 miles (similar to the stadium
track).
YOUR DORM OR LIVING ROOM
Yes, the place you live! We know it is
small, but you can still create a workout
in the comfort of your own home.
What to do:
Use the perimeter of each of these locations as your track. At each corner create a station and pick an exercise from
the menu below to do at each corner. Run, run, run to the next station. If you walk, walk as fast as you can!
STATION
1
STATION
4
STATION
3
STATION MENU:
PUSH-UPS
SIT-UPS
SQUATS
LUNGES
BURPEES
BICEP CURLS (with your band)
TRICEPS (with your band)
STATION
2
ROWS (with your band)
Tips for success:
[1] Workout with a friend or group – nothing keeps you motivated like accountability!
[2] Create a workout schedule – working out regularly has the most benefit and creates routine. It is less painful too!
[3] Push yourself – doing something new or something you thought you could never do builds confidence and that feels
good! Are you reading these work outs thinking, “I could never do that”. Then here is a thought – do one and just see
how good it feels to conquer it!
[4] Have fun – the best workout is the one you will do, so pick something that makes you feel good!
Measuring your progress
Pick a goal – is it a length of time, or number of laps? For example, Today, I will do four laps around the stadium
(which makes 16 stations). Time yourself and count how many exercise you do at each station. You can use the
tracking tool below to help measure your progress.
Signs of progress:
-
Doing more laps in the same time frame
Doing more exercises at each station
Exercising for a longer duration of time
Feeling better!
Your pants fit better!
Workout Tracking Tool
Cut out each of the tracking tools below and take them along with you on your workout to fill out and keep track of
your progress.
Location:
Number of Laps:
How long did it take you:
Number of exercises:
Bicep
Curls
Push-ups
___
Sit-ups
___
Squats
___
Lunges
___
Burpees
___
(with
your
band)
Rows
Triceps
___
(with your
band)
___
(with
your
band)
___
Location:
Number of Laps:
How long did it take you:
Number of exercises:
Bicep
Curls
Push-ups
___
Sit-ups
___
Squats
___
Lunges
___
Burpees
___
(with
your
band)
Rows
Triceps
___
(with your
band)
___
(with
your
band)
___
Location:
Number of Laps:
How long did it take you:
Number of exercises:
Bicep
Curls
Push-ups
___
Sit-ups
___
Squats
___
Lunges
___
Burpees
___
(with
your
band)
Rows
Triceps
___
(with your
band)
___
(with
your
band)
___