Kinesiology

Wellness

Wellness Program
Target Heart Rate Formula
General Workout Guides

Wellness Program

Hello, my name is Stephen Burks and I am the Wellness Coordinator here at Harding University. I can be reached at 279-5183 or sburks@harding.edu. The information below is more detailed information about opportunities that exist here at Harding for faculty, staff, and spouses. The Wellness Program encourages all to participate in whatever area interests you the most and/or fits your schedule the best.

GAC exercise room hours - Beginning Monday, August 29th, the exercise room will be open at 5:30 am until 6:30 am for faculty and staff only on Monday, Wednesday, and Friday mornings. The curtain area will be reserved for women only at that time.

At 6:30 am, students will be allowed to use the exercise room. Please don't start your cardio workout at 6:25 am; it would be best if the cardio equipment was available at 6:30 am so that the students can start their workouts and be done in time for their 8:00 classes.

At 8 am, the exercise room will be closed to the students because of weightlifting classes, but the curtain area will be available to faculty/staff until 1 pm. No students should use that room until 1pm. After 1 pm, the curtains will be opened and students will flood the entire facility. Actual closing times at night vary so look for pertinent emails.

GAC swim times (any questions should be directed to Dr. JD Yingling, aquatics director)

Personal Trainers - At this point, none are certified personal trainers, but I still recommend them. The individuals and their information are listed below. Payment plans are between you and the trainer and it will depend on what you want them to do.

Scott Dutile (501- 230-7550) and Travis DeSisso (501-827-0137) work together and are both football players who are interested in personal training. They have done some personal training this past summer and are willing to meet one time, weekly, or simply design a personal plan for you to follow on your own.

Karen Young (501-593-0997) recently earned her M.S.E. in Kinesiology from Harding University and is a certified personal trainer by the National Council for Certified Personal Trainers (NCCPT).  Her husband, Steve Young, is Assistant Director of Admissions for Harding.  Karen is an experienced trainer who can be your educator, motivator, coach, and friend.  She will train at the Ganus Athletic  Center, Searcy Athletic Club or ProFitness.  Give her a call today to see how she can help you.

The Biggest Loser (offered in the fall semester) - This program will be this fall and will last 6-8 weeks. It will conclude before Thanksgiving. Be looking for more information in a few weeks.

Weight Watchers - Is an official weight watchers session for 8 weeks at a cost of $90.00. Contact Kaye Morgan for more information.

GAC exercise orientation - There will be orientations for the exercise room at various times during the semester. Information on the equipment (both cardio and anaerobic) will be provided and basic information on how to exercise and lift weights properly. These sessions should take appr. 30 minutes and will be designed to familiarize people with the opportunities that exist in the exercise room. All those who are apprehensive about using weights or cardio equipment are encouraged to attend.

Aerobics/Pilates - Stacy Schoene and Beth Hoofman are the teachers and have already contacted the regular members from the past. If you would like information, please contact me or Stacy. These classes are offered on M, T, R from 5:15-6:15 pm in the GAC at a cost of $35 a semester.

Tennis courts and racquetball courts - The tennis courts are available for use when not needed for college classes or college varsity play. No reservations are required, but they could be in use by a class or by the tennis team. The racquetball courts do require reservations and can be made by calling ext. 4304.

Indoor and outdoor track - The indoor track in the GAC is available for use, but it may be reserved by a college class or an athletic team at any time during the day ( laps equals one mile). The outdoor track is also available for use (3.5 laps on the outside equals a mile).

Target Heart Rate Formula

220-age = maximum heart rate
Training zone = 60-80 percent of max heart rate

Age 20 = 120 to 160 beats per minute
Age 30 = 114 to 152 beats per minute
Age 40 = 108 to 144 beats per minute
Age 50 = 102 to 136 beats per minute
Age 60 = 96 to 128 beats per minute

Individual heart rates will vary, but this is the recognized formula for calculating your target heart rate zone while exercising to improve aerobic conditioning. Heart rates below this level will not improve your aerobic conditioning.

Recommended Frequency of aerobic exercise = 4-6 times per week
Recommended time of exercise session = 30 to 45 minutes

Always consult a doctor before beginning an exercise program, especially if it has been some time since you have exercised.

General Workout Guides

Aerobic Workout (treadmill, elliptical, or bicycle)

• "Aerobic" means "with air" or "with oxygen." Aerobic conditioning is training your heart and lungs to work more efficiently which will significantly improve your level of health.
• Begin slowly and gradually warmup your muscles and your heart (2-5 minutes).
• Make sure that you exercise in your target training zone, or follow the "talk test." The "talk test" means that when you exercise, it should be difficult to talk. If it is easy to talk, then you are not training yourself aerobically; if it is impossible to talk, then you are overtraining.
• Recommended time is 30 to 45 minutes.
• Recommended frequency per week is 4 to 6.
• It is fine to alternate between jogging and walking; as long as your heart rate is where it needs to be, you are aerobically training. Keep in mind that you will have to increase your intensity over time to make sure that your heart rate stays in the training zone.
  

Anaerobic Workout (weightlifting)

• The goal of lifting weights is to strengthen and tone the body's muscle system. It is not intended to improve your body's aerobic system. Lifting weights is secondary to aerobic conditioning, but can be a great addition to an aerobic plan. In other words, if you must choose then choose an aerobic plan. If you can do both, then that is even better.
• Choosing lifts/machines: It is best to choose lifts that complement each other so that you work both sides (triceps and biceps; quads and hamstrings, etc.). The major muscle groups are recommended first and are listed below.
• Upper body lifts: Combination of triceps (bench press, tricep extension, military) and biceps (curls).
• Lower body lifts: Combination of quads (leg extension, leg press, squats) and hamstrings (leg curls, leg press, squats).
• There are many lifts available for upper and lower body in the large exercise room; much less is available in the smaller room.
• Tips for lifting: BREATHE! Breathe out during the push; don't hold your breath! Go up and down on a 3 count, don't rush either one.
• Recommended repetitions, sets, and amount of weight. Unless you are training for a specific event, lower weight and higher repetitions are recommended. A common example is 2 or 3 "sets" of 10 repetitions.
• Lifting weights doesn't have to take a long time, but it can have significant results when combined with a good aerobic program.