University of Wisconsin Stout | Wisconsin's Polytechnic University

• We think that people wrongly assume that only walking (steps) is included or counted. We want to spread the awareness that any activity or movement which can increase your heart rate to a sufficient level is great. This could be dancing, gardening, biking and so forth. This is also consistent with the exercise guidelines put forward by ACSM.
• You have to walk or move at a sufficient pace to be counted as moderate intensity. Just taking steps do not convey the message of the intensity required.
  
• We also think the "Step It Stout" was confined to people who wanted to buy a pedometer which can be a bit expensive, especially for students. We had problems with people losing pedometers, pedometers not working, and hence getting discouraged to keep up with the program. We think that purchasing a pedometer or financial constraints shouldn't discourage someone from starting or maintaining an active and healthy lifestyle.
• All you need is a pair of sneakers and a desire to change!
  

The times are just the "suggested goals". The program is meant to motivate people to adopt a healthy & active life style. The program is not meant to be a competition - at least not a "mean" competition.

Week 1: 270 min (90+90+90: Individual Team Goals)
Week 2: 270 min (90+90+90)
Week 3: 360 min (120+120+120)
Week 3: 360 min ( 120+120+120)
Week 4: 450 min (150+150+150)
Week 5: 450 min (150+150+150)
Week 6: 450 min (150+150+150)
Week 7: 480 min (160+160+160)

4. What are these times based on?

• Do moderately intense activity 30 minutes a day, five days a week (150 min/week). You can also break the 30 min down to 3 10 minute intervals.
• OR Do vigorously intense activity 25 minutes a day, 3 days a week (75 min/week). You can combine both vigorous and moderate intense activity too.
• And Do eight to ten strength-training exercises, eight to twelve repetitions of each exercise twice a week.

• Moderate-intensity: Any activity done at a pace where you can talk, but not sing is moderate intensity. In a 10 scale intensity, this is around 5-6. Examples of this type of activity include brisk walking, cycling at moderate speeds, mopping, dancing, water aerobics, gardening, or walking with a purpose.
  
• Vigorous-intensity activity: Any activity done at a pace where you cannot talk is vigorous intensity. In a 10 scale intensity, this is around 7-8. Examples of this type of activity include jogging, running, skipping, playing basketball, raquetball, biking up hill and so forth.

• 1mile = 2000 steps = 20-25 min of walking.

1. I couldn't find anyone to team with me. Can I still register?

•  Yes. You can register as an Individual and we will put you with other individual members.
•  You can also register as an individual if you don't want to be in a team. Just remember to make team names and submit your weekly times..
  

2. Can I mail my registration form?

Yes. You can mail it with your payment (check) to the address on the registration form. However we recommend you walk/run to the HFC front desk (:-

3. When and whom should we send the times to?

Total team tines should be posted on the Move it Stout Score Sheet by the team captain no later than Tuesday at noon every week. A week is figured from 12:00AM Sunday -11:59PM Saturday.

1. I am the team captain. What am I supposed to do?

You are responsible for entering the team miles every week by Tuesday noon. If you miss it, your team will not be included in the drawing.

2. Where am I supposed to enter the times?

We will not be having the forum anymore. It was getting a bit complicated

Instead you will be emailed a link to an excel sheet. You just have to write your total team times under your team name. And it will get automatically updated in the online score card.

1. What are the weekly drawing prizes?

I guarantee you that they are worth your team entering. The winning team's captain will be notified by e-mail. Prizes are to be picked up at the Health & Fitness Center

2. Can our team still be included in weekly drawings if we cannot make the times for that particular week?

Yes. The times are just the "suggested goals".

As long as you upload the times to the forum online by the deadline, your team will be included in the weekly drawings.

3. What do we get if we complete all the weekly times for 7 weeks?

A pat on the back, a sense of accomplishment, and all the mental and physical benefits that come with an active life style. What more can you ask?

 4. Are there prizes awarded for other things pertaining to the event (team name, etc.)?

YES…prizes and recognition is done at the celebration we have at the end of the program.

5. When is the final celebration and where?

The invitations and details will be sent to you via e-mail.

You can walk in the in the indoor track in the Multi Purpose Room (MPR) at the Johnson Field house or use the treadmills & ellipticals in the Health & Fitness Center or the North Point Fitness Center. Check the hours here: UREC Hours of Operation
 
Also, shopping malls often times open early for walkers.

1. I have more questions. Whom should I talk to?

Call Janice Ramaeker at *2114 (ramaekerj@uwstout.edu) or Anoop Balachandran at *5390 (balachandrana@uwstout.edu or fitness@uwstout.edu)