Each workout should be divided into 5 phases:

1. Warm-up = 5-10 minutes
2. Light Stretching = 5 minutes
3. Resistance = 40-55 minutes
4. Cardiovascular & Aerobic Activity = 15-45 minutes
5. Cooldown & Stretch = 10-20 minutes

I. The Warm-up

A. Why do we warm-up before exercise?

1. To increase body temperature - warms and loosens muscles.
2. Guards against muscle, tendon, and ligament strains.

B. How do we warm-up?

1. Light Activity
2. Cycling, Walking, Jogging, Rowing, etc.

II. Stretching - see stretching diagrams

III. Resistance Training - Weight Bearing Exercise

IV. Cardiovascular & Aerobic Exercise

A. Helps to:

1. Make the heart and lungs stronger and healthier
2. Increase the endurance for sports.
3. Helps to reduce bodyfat.

B. Follow the F.I.T.T. principle

1. Frequency = 3 days a week minimum
2. Intensity = how hard you are working
3. Time = 15 or more minutes of continuous activity for cardiovascular health
4. Time = 30 or more minutes for fat burning
5. Type = Walking, Cycling, Rowing, etc.

V. Cool-down & Stretch

A. The cool down is as important as the warm-up.

1. Light Activity just like the warm-up.
2. Prevents Cramping up.
3. Helps to clear waste products from muscles.
4. Keeps muscles flexible.

B. Cool-down consists of light cardio or aerobic activity followed by stretching.