University Recreation

eXercise

Getting Started

The benefits of becoming physically active are numerous and each individual will experience different physiological benefits with exercise. It is important to take into account your own body before you begin an exercise regimen. For more information on particular methods of exercising such as cardiovascular exercise or resistance training please see the corresponding links on the exercise homepage. University Recreation recommends that all individuals research appropriate exercise methods as well as seek the guidance of a physician and/or personal trainer before beginning an exercise regimen.

This website has been created as a site that individuals can use as a resource. It is important to remember that there are a variety of exercises on our website and that every exercise may not be appropriate for every individual. If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician.

Before beginning a Weight Room regimen University Recreation has the following recommendations:

  1. University Recreation strongly suggests before you start any exercise regimen you discuss your plans with your personal physician and follow their recommendations. If you are unsure about any of these recommended exercises, be sure to ask questions of University Recreation Weight Room Staff. University Recreation also reminds you that participation in any exercise regimen is entirely your responsibility. We strongly recommend that all participants have a medical insurance policy, either through university offered programs or through an outside agency that will cover injuries or illness that may occur due to participation in or use of University Recreation programs, services, facilities and equipment.
  2. We strongly recommend that you contact 335-8732 to make an appointment with a Personal Trainer if you have any questions regarding weight training.
  3. We strongly recommend that you complete a warm up prior to weight training.
  4. The following are guidelines for exercise recommended by the American College of Sports Medicine:

American College of Sports Medicine Exercise Guidelines

Frequency Intensity Type of Exercise Time
Warm-up Before every workout Low-intensity Progressive aerobic activity 5-10 minutes
Cardiovascular 3-5 days per week 55/65-90% HRmax 40/50-85% HRR moderate Use large muscle groups rhythmic & aerobic 20-60 minutes of continuous or intermittent aerobic activity
Resistance 2-3 days per week -Minimum of 1 set
-Minimum of 8-10 exercises that train the major muscle groups
-8-12 repetitions (less than 50 years of age)
-10-15 repetitions (greater than 50-60 years of age)
Dynamic exercises, rhythmic, performed at a moderate-to-slow speed, full range of motion, and should not interfere with normal breathing As long as it takes to complete the exercises
Cool-down After every workout Low-intensity Exercise in diminishing intensity 5-10 minutes
Flexibility 2-3 days per week Slowly stretching a muscle to the point of mild discomfort; 3- 4 repetitions A general stretching routine that targets the major muscle and/or tendon groups using static or PNF techniques Static: Hold each stretch for 10-30 seconds

For more information about these guidelines, please consult a personal trainer or the ACSM website (www.acsm.org)

University Recreation, PO Box 641830, Washington State University, Pullman WA 99164-1830, 509-335-8732, Contact Us