Welcome to the Wellness Resource Center!

General Health Guidelines

Type of exercise Duration Examples

Cardio 150 min/week of Moderate intensity exercise OR 75 min/week of vigorous intensity exercise Walk, Jog, Bike, Swim, Soccer, Basketball, Kickboxing, Elliptical, Stairs, Jump Rope, Sprint etc

Muscular Strength & Endurance 2-3 days a week doing 8-12 exercises until fatigue Arm Curls, Push-ups, Lunges, Squats, Wall Sits, Crunches, Bench Press, Leg Lifts, Leg Press, Calf Raises, etc.

Flexibility Gentle stretch of each muscle group for 30 seconds each at least once a day Arm Across the Body, Arm Overhead, Knee to Chest, Touch your Toes, etc

For greater health benefits increase the amount of Cardio to 300 min/week of moderate intensity exercise OR 150 min/week of vigorous intensity exercise.

Moderate Intensity Exercise - You should be able to maintain a conversation but the activity is too intense to sing. (walking or slow bike riding)

Vigorous Intensity Exercise - You should NOT be able to maintain a conversation. (jogging or stair climbing)

Fitness Consultation
Looking to get an exercise program started? First obtain baseline measurements of you current physical fitness level, and learn what specifically you should do to be successful. During your individual session with a Health Fitness Specialist you will make a fitness plan that works into your lifestyle and discuss options for overcoming some of your barriers.
“Alison was another step in my get healthy resolution by providing me with a baseline, forcing me to map out what I was going to do, and scheduling another meeting to see how things are going. She was really understanding and realistic and offered to do whatever it would take - extra emails, more visits, new routine ideas, etc. Great visit to get that extra umph to get going or keep going.”
- Fitness Consultation Client
Students: $15 initial visit, $10 follow-up session
UM Faculty and Staff: $25 initial visit, $15 follow-up session
Click here to sign up for an appointment!

Upcoming Races in Columbia
December

Jingle Bell Run/Walk - 5k - 12/5/2009,

Cheese and Sauerkraut - 10 mile - 12/12/2009-, Randy Gay, 814-2627 Dick Hessler, 874-2906

First Night 5k - 12/31/2009

January

Runner’s Choice - 10k/20k - Matt Dreier mdreier@gmail.com

February

Nut Race - 5k - Dick Hessler, 874-2906

Erase Hate -5k Lawrence King Memorial Run/Walk

Click here for all race events in Columbia!

Type of exercise	Duration	Examples
Cardio	150 min/week of Moderate intensity exercise OR 75 min/week of vigorous intensity exercise	Walk, Jog, Bike, Swim, Soccer, Basketball, Kickboxing, Elliptical, Stairs, Jump Rope, Sprint etc
Muscular Strength & Endurance	2-3 days a week doing 8-12 exercises until fatigue	Arm Curls, Push-ups, Lunges, Squats, Wall Sits, Crunches, Bench Press, Leg Lifts, Leg Press, Calf Raises, etc.
Flexibility	Gentle stretch of each muscle group for 30 seconds each at least once a day	Arm Across the Body, Arm Overhead, Knee to Chest, Touch your Toes, etc