Exercise Program Notes
Warm-Up Phase
Purpose:
- Prepares the body for physical activity by gradually increasing muscle temperature and core
temperature.
- Reduces energy stores without causing fatigue.
Goal:
- Ensure smooth transition from rest to exercise.
- Decrease susceptibility to musculoskeletal injuries.
Benefits:
- Enhances muscle contraction efficiency by raising muscle temperature.
- Improves oxygen delivery to active muscles.
- Reduces muscle stiffness and risk of injuries.
- Prepares cardiovascular and neural systems for the activity.
Guidelines:
- Total duration: Around 10 minutes.
- Includes low-intensity exercises like calisthenics or walking.
- Aim for a heart rate within 20 beats/min of the target heart rate.
Aerobic Phase
Exercise Program Notes
Purpose:
- The main conditioning phase where endurance, stamina, and aerobic capacity are improved.
Goal:
- Achieve the desired training effects by maintaining appropriate intensity, duration, and frequency of
exercise.
Benefits:
- Enhances cardiovascular and respiratory efficiency.
- Improves metabolic functioning and energy production.
- Builds endurance and increases tolerance to sustained physical activity.
Training Methods:
1. Continuous Training:
- Prolonged submaximal activity (20-60 mins).
- Best for building endurance.
2. Interval Training:
- Alternating periods of work and rest.
- Helps improve strength and power while reducing strain compared to continuous training.
3. Circuit Training:
- Combines various aerobic and anaerobic exercises.
- Targets both endurance and strength.
Exercise Program Notes
Cool-Down Phase
Purpose:
- Facilitates recovery by gradually reducing exercise intensity.
- Prevents sudden pooling of blood in extremities.
Goal:
- Restore the body to its resting state.
- Enhance recovery and prevent complications like fainting.
Benefits:
- Promotes gradual reduction of heart rate and blood pressure.
- Prevents dizziness and pooling of blood.
- Aids in the removal of metabolic waste (e.g., lactic acid).
- Reduces post-exercise muscle stiffness.
Guidelines:
- Total duration: 5-10 minutes.
- Involves gentle exercises like stretching or slow walking.
