Posts Tagged ‘conditioning’

Boot Camp

Join us for boot camp on Monday and Wednesday mornings at 7am. Click on the link below for more information!

bootcamp-red (3)

Winter Injury Prevention and Injury Screenings






Rec. Sports & Fitness is pairing with Advance Performance & Rehabilitation Services to offer 2 great opportunities at the fitness center next week:

October 14th 12pm

Injury Prevention & Performance for Winter and Winter Sports Free Seminar


October 14th and 15th  5pm-7pm

20-min Injury Screenings


*Must be a MSU Rec. Sports & Fitness Center member to participate

Winter Sports Injury Prevention Workshop


As part of Montana State University’s “Year of Engaged Leadership” events, the Rec. Sports & Fitness Center is hosting a free workshop on the month of November’s theme: AWARENESS.

All Montana State University community is welcome to join us on Nov. 20th at 5:30pm for this free workshop. Click on the link below for more information.


Winter Injury Prevention pic

Winter Injury Prevention YOEL

Sandbag Cleans

Are you interested in learning more about how to perform some exercises with the sandbags we have in our facility?  Please stop by the front office (120 Marga Hosaeus) to set up an appointment with one of our Fitness Staff to assist you.  Check out our video below!

We are happy to help you!  Please let us know.


The EcoMill at the Hosaeus Fitness Center

A User Powered Treadmill!

            Have you seen this treadmill around the facility and are unsure what to make of it.  Let me take a moment of your time to tell you about the Woodway EcoMill treadmill.  The EcoMill is a non-motorized treadmill with one rechargeable battery for the display screen that charges as you use it.  Due to the fact that this is a user powered treadmill more effective workouts happen allowing the user to burn more calories per session.  It is a treadmill designed to decrease the shock impact of running.  The belt surface is rubber that is 3/8 an inch thick and considered the softest running treadmill in the world.  The curve of the treadmill is to help with proper body alignment during exercise which is a neutral spine and upright position.  So try out the great benefits that the EcoMill has to offer.  Below is a list of instructions for getting started.

            How To Operate the EcoMill

  1. Step on the treadmill.  Start to walk, the belt will begin to move, now press the green on button.
  2. The initial maximum speed set is 1.0.  The max speed display is found on the lower right side of the display panel.  As the user you can increase you max speed by pressing the fast or slow arrows on the lower right side of the display panel.  The max speed is a safety mechanism set up to keep the user going at a safe and desirable speed range.  The actual speed you are going is found on the lower left side of the display panel.
  3. The display panel lets you check out time elapsed, mets, heart rate, calories and pace. When you press the grey button labeled pace, cal, mets; the display screen changes.  The green light designates the corresponding number to the corresponding idea.   In order to read your heart rate you need to be either wearing a monitor or holding the silver monitors on the curved handle bars.
  4. To end your session gradually decrease the rate at which you are moving and press the off button.  Remember to always load and unload from the rear of the EcoMill.  Have fun and Enjoy!

Article written by Jocelyn Larson, one of the fantastic Fitness Staff at the Marga Hosaeus Fitness Center.  Contact her at (406) 994-6309 for more information about personal training and other health/fitness programming.

Winter Conditioning

Training for your favorite wintertime activity of choice can be simple enough.  Just get out there and do it!  Whether or not you love to alpine ski, snowboard, snowshoe, nordic ski (skate or classic), run, or just sledding down Peet’s Hill, the Bozeman winter will definitely come around to provide enough snow for all of us to  play in.  With that being said, if you are a weekend warrior, make sure to take care of yourself during the week to work on your conditioning  a little bit, so the weekend recovery isn’t too long.  If you are an alpine skier, make sure to work on some anaerobic interval training once during the weekdays.  If you are a nordic skier, make sure you go to an indoor cycling class (check our schedule here) a couple times to keep your fitness levels all right.  If you love to sled down Peet’s Hill, make sure stretch a lot, so you aren’t too sore from the crash landings you will have.

Stop by the Fitness Staff office to chat with one of our personal training/strength and conditioning staff.  We’ll help you get started on the path to sport, health, & fitness greatness.

What is Your Core?

Many people think that doing 200 sit-ups a day will help build a six-pack abs and strengthen your core. Well what exactly is your core? Your core is not just your abdominals. There are 29 muscles involved in your core musculature that support the lumbo-pelvic-hip complex in order to stabilize the spine, pelvis and functional movements (Faries and Greenwood 2007). Have you ever heard of your transverses abdominis, erector spinae, multifidus, gluteus maximus, or your external obliques? These are a few of the major muscles included in your core. Actually, your core helps with proper posture, stability, balance, optimal performance, but also helps reduced injuries (McGill 2010). A weak core could be detrimental to the performance of an athlete, could inhibit the healing of injures, or could decrease the ability to perform daily functional activities.

The purposes of basic core strengthening are to increase stability, to gain coordination and timing of the deep abdominal wall musculature, and to reduce and prevent injury (Faries and Greenwood 2007). Having a strong core can also improve functionality in most daily living tasks and sports which demand that power be generated at the hips and transmitted through a stiffened core. Do not focus on training only the front side of your body (abs) but incorporate exercises that work your core as a “whole”; front, back, and side of body. Most importantly, core training should incorporate progression and specificity. Proper technique and body mechanics are crucial when training the core, not only to prevent injury, but also to effectively engage the proper muscles and be a more challenging workout.

Instead of the common exercise the “Superman,” which imposes more compressive load on the spine from excessive hyperextension, try the “Birddog” exercise. The “Birddog” enhances the contraction levels of the core and lowers the load on the spine. A more advanced core exercise that requires progression is the Overhead Press. One can start with the 2-feet standing and progress to a staggered stance, a single-leg stance and then to a stability device and even adding a trunk rotation.

Do you need help training your core? Contact Abbey at the Rec Sports & Fitness Office.


Faries, M. and Greenwood, M. Core Training: Stabilizing the Confusion. Strength and Conditioning Journal. 29: 10-25. 2007.

McGill, S. Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal. 32: 33-46. 2010.