The Exercise Routine/Workout

A Workout Has 3 Stages

• Warm-up

• Workout

• Cool-down

1. Warm-up

• Light to moderate activity done prior to a workout• Helps avoid injuries and cramping during exercise.• Prepares the body for the activity.• Gives heart and circulation time to adjust to increased

oxygen demands of exercising muscles• Increases heart rate gradually• Increases blood flow to the muscles• Increases body temperature• Breathing increases

• Prepares your mind and attention to the workout

More… Warm-Up

• How long? 5-10 minutes

• What type – Dynamic Stretches (like at the beginning of P.E.) – jogging, high skips, seat kicks

• Other Examples- walking, light biking, low-intensity

aerobics, slower laps of swimming

2. Conditioning / Workout(the bulk of the workout)

This is the workout period.

If you are trying to increase cardiovascular fitness you would be doing some aerobic activity.

• Uses large muscle groups• Done in rhythmical fashion• Heart rate and breathing having increased• Everyone should get aerobic workouts in 4+

days per week.

More… Conditioning / Workout

• How long? 30+ minutes

in your Target Heart Rate

• Examples- fast walking,

jogging, running,

jump rope, biking,

swimming,

circuit training

3. Cool-Down

• Allows the body to gradually switch to a lower gear.• Allows the body to recover from the exercise.• Decreases muscle temperature.• Releases heat from body and muscles.• Removes muscle waste products, such as

lactic acid, so you are less likely to be as sore.• Returns blood to the heart from the muscles that were

using so much oxygen.• Improves flexibility• Helps with relaxation

More… Cool-Down

• While exercising active muscles receive as much as 25 times the amount of blood as during rest!

• Not cooling down causes blood to collect in the muscles and veins. Can cause dizziness, nausea, and irregular heart beats.

More… Cool-DownHow Long? 5 – 10 minutes

What kinds of activities? Slow walk, jog, or bike ride, slow swimming, etc. Similar to the activity you were performing.

• Stretching (stretch and hold) is part of the cool-down!

• Now recommended for only the end of an exercise session.

• No good data to prove it helped prevent injuries or increasing flexibility when done before exercise.

More… Cool-Down

• What kind of stretching?• Static Stretching: Gradual lengthening of

the muscle group to be stretched and held for about 15-20 seconds.

• No bouncing when stretching!!!• Don’t hold your breath while you

stretch. +• NOT Dynamic Stretching – that is for the beginning – high skips, seat kicks, etc.