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Start Training for a 5K Today!

Are you bored with your current fitness goals? Have you reached a state of boredom in the gym? How about training for a 5K, 10K, half or even full marathon?

Not all participants have to be runners, any race can be completed by walking or running. Training for a running event is a great way to get outside and change up your current routine. Not all programs require only running either! Here is an example of what your new workout regime could look like:

Monday: Rest

Tuesday: Strength Routine

Wednesday: Interval Run

Thursday: Long Run

Friday: Rest

Saturday: Strength Routine

Sunday: Timed Run

Check out Run Montana’s Race Calendar, find a race suitable for you this fall, and consult with a trainer to get your program started!


Sweet Summer Workouts

Its that time of year where you want to take that workout into the great outdoors! The problem with that is our bodies are not used to the heat and can this cause some limitations during sunny outdoor activities. Here are a few pointers to help you burn those calories without harming your body:

Know your Heart Rate Training Zone. Why? Exercising at sufficiently intense exercise levels overloads your cardiovascular system. Rest helps your body to adapt to these overloads and in turn strengthen your cardiovascular system. By strengthening this system, your body becomes more efficient at delivering oxygen and fuel to active muscles during exercise.

Find your Estimated Heart Rate Max (EHRM) = 220-age

Find your Target Heart Rate (THR) Zone = EMHR x 60%, EMHR x 80%

Definition of Zones: 60-70% Recovery, 70-80% Endurance/Strength, 80-90% Interval

60% will be the lowest you want your HR to be during exercise, while 80-90% will be the highest you want your HR to be during exercise

Be cautious of what heat will do to those numbers. Why? Dehydration and increased body temperature will cause your HR to be higher at a lower intensity. This means you feel tired quicker, because the increase in heat and dehydration are impairing your performance. Dehydration causes reduced blood flow to muscles which means oxygen (needed for muscles to work) is not getting where it needs to be.

How will heat and/or dehydration affect my performance? Extremely hot conditions put you at greater risk for heat rash, heat stroke, heat exhaustion and heat cramps. As your core temperature increases, your body has to work that much harder just to cool it down, not taking into consideration the extra stress on your body. This causes impairment of the maximal capacity of force production during your workout, ie your workout is compromised. So be cautious, hydrate and workout outdoors early mornings or late evenings when the temperatures are cooler.



American College of Sports Medicine’s Guidelines for Exercise Testing and Prescription, 8th Edition. Wolters Kluwer/Lippincott Williams & Wilkins: 2010.

Coudreuse, Jean Marie, Ftaiti, Foued, Grelot, Laurent, Nicol, Caroline. (2001). Combined effect of heat stress, dehydration and exercise on neuromuscular function in humans. Eur J Applied Physiology (2001) 84:87-94.

Welcome 2012 with Weight Loss

Start 2012 right on track with your New Year’s Resolutions! This 7 week personal training and weight loss program is created around YOUR schedule and YOUR personal fitness goals. Check out the perks:

  • win prizes for 3 different categories (% weight loss, % body fat loss, total inches lost)
  • weigh ins start January 16-17
  • meet 3 times individually (this alone is valued at $108) with Michelle
  • meet 2 times per week for small group training sessions; guiding you with knowledge about strength, cardio, nutrition and more!
  • starts with the New Year leading right up to SPRING BREAK (hello speedos and bikinis)
  • earn additional prizes and schwag along the way

If you sign up before December 30, 2011 save $40, that’s one whole training session! Kick it into gear and join today!

Want More BANG For Your BUCK From Your Workout??

The Holiday Festivities are among us, including pumpkin pie, turkey, potatoes galore, and Aunt Sally’s famous fruitcake. With your busy schedule your time is slim, but your waistline is not. Fear not; make your workouts more beneficial and less time consuming!

I ask this question: why train muscles individually when they always work together?

Here’s an answer: you don’t have to. Very rarely do your muscles work as each individual part. Any activity you perform requires activation from numerous muscles in your body. This means using large movements that take as many joints as possible through their available range of motion (Broadbent). Think of it like this; with the holidays you will be carrying lots of boxes (gifts, decorations, etc), shoveling snow, picking up nieces, nephews, and grandkids, and helping move furniture to accommodate the in-laws flying in from Texas. When performing these tasks it would be nice not to throw out your back, correct? Now is time to start training your body for these useful and practical duties and keep your pants buttoned! Working more muscles at once decreases your time spent at the gym, increases total calories burned, and keeps you in shape for those family outings.

According to Juan Carlos Santana, there are 4 pillars of human movement:

  1. Standing and locomotion
  2. Level changes in the body’s center of mass
  3. Pushing and pulling
  4. Rotation

Consider those movements condensed together! BOOM, more bang for your buck and BOOM, the focus is on functionality of the human body. Try these two multi-pillar based exercises.

  1. Sled Pull Aparts
  2. Squats with Overhead Press: start and finish

Get Moving! And Decrease Your Risk of Breast Cancer

Along with this spooky month dedicated to Halloween, October is also the National Breast Cancer Awareness Month. During this month there is an array of breast cancer fundraisers for treatment, breast cancer sponsored events ie, the NFL and most importantly, breast cancer prevention information. What does ASMSU have anything to do with breast cancer prevention?? Physical activity reduces risk of developing breast cancer, “exercise is a modifiable factor that is inversely related to risk for breast cancer” (Jung et al 1297). Exercise helps to decrease the amount of hormones in your blood, specifically estrogen, and increases the sensitivity to your body’s hormone receptors. Functioning with lower estrogen levels also means a lower bone density, another risk factor for developing breast cancer. WAIT, high bone density is a risk factor? Yes, the more estrogen in your blood, the higher your bone mass will be. However, not all studies have shown this true. In terms of breast cancer prevention, lower blood estrogen levels reduce risk. In addition to estrogen, premenopausal women produce estrogen from their ovaries whereas postmenopausal women convert their estrogen from fat tissue. This fat tissue where extra estrogen is stored is yet another risk factor. With that, pre- and postmenopausal women both want to stay away from weight gain to maintain a lower risk at developing breast cancer. In conclusion, stay active, weight gain is an unwanted burden for any woman! Staying active with physical activity and exercise is one great way to steer clear of this overwhelmingly woman dominated cancer.

Between 1997 and 2001, one specific study looked at physical activity exposure of 333 women from childhood, adolescent, and to adult. These women had a confirmed diagnosis of BBD (breast benign disease), considered to be an early stage of breast cancer. Results of this study showed that engaging in 13 hours/week of walking (equivalent to 3.25 hours/week of running), reduced risk of premenopausal breast cancer by 23%. That being said, physical activity may act to protect against breast cancer in the earliest of its stages (Jung et al 1303). To reiterate, this study proves that even with the beginning development of breast cancer, you can still lower your risk by being physically active.

Want to kill 2 birds with one stone? Check out Pink Gloves Boxing offered here at ASMSU. Get your physical activity in while donating to Susan G. Komen for the cure! This program is dedicated to empowering women of all ages to get active and set goals, while supporting a great cause.


Comen, Susan G. (2011). Risk Factor and Prevention. Retrieved from <;

Jung, M.M., Colditz, G.A., Colling, L.C., Schnitt, S.J., Connolly, J.L., and Tamimi, R.M. (2011). Lifetime physical activity and the incidence of proliferative benign breast disease. Cancer Causes Control (2011) 22:1297-1305.

Pink Gloves Boxing. (2011). Retrieved from <;

Article written by Michelle Knurr.  Michelle is available for personal training sessions at the Hosaeus Fitness Center located at Montana State University-Bozeman.  Contact Michelle today for more information!

Testosterone and Strength Training in Women

Most women choose to neglect strength training due to the “bulk” factor. It is believed by some that lifting weights will cause a women’s muscle mass to grow or bulk, and therefore create a masculine figure. This is clearly a misunderstanding. The female physique will remain essentially the same, although some minor curves may change. These minor changes are for the better:

-slimmer waistline                                                           -defined arms and shoulders

-lower percent body fat                                                 -defined thighs and legs

These changes are due to a body composition transformation rather than the misconception of “testosterone building bulkiness.” Testosterone is present in the female body; however, due to the lack of receptors and direct production site of the hormone adaptations to resistance exercise plays only a minor role.

Women hold a 15-20 fold LOWER concentration of testosterone than men do. WOW! There have been studies that have shown changes in testosterone levels during strength training and correlated with muscle force production characteristics; although no significant increases were observed.

IN MEN there appears to be a relative intensity and volume threshold which must be reached to induce a testosterone response. For instance, 3 sets of 6 repetitions at 100% of 6RM (rep maximum) and 5 sets of 10 repetitions at 10RM both induced a significant testosterone increase. However, 70% of the RMs for both of those did not induce an increase in testosterone. This happens due to the presence of Leydig cells which women do not have! Leydig cells are the primary production site of testosterone and are located in the male gonads. “The absence of functioning [Leydig] cells dedicated to testosterone production and release prevents large acute increases in circulating testosterone in females…in response to exercise” (Vingren Et al 1039).

In conclusion, women should not fear strength and resistance training. Men hold the testosterone levels capable of creating a prominent response to resistance exercises, but women do not. So women get your lift on and confidently slim down!


National Strength and Conditioning Association. Essientials of Strength Training and Conditioning. Edited by Baechle, Thomas R., Earle, Roger W. (2008). Pages 49-56.

Vingren et al. (2010). Testosterone Physiology in Resistance Exercise and Training. Sports Med 2010: 40 (12) 1037-1053.

Article written by Michelle Knurr.  Michelle is available for personal training sessions at the Hosaeus Fitness Center located at Montana State University-Bozeman.  Contact Michelle today for more information!