Phases of Exercise

What is Exercise?
• Exercise involves engaging in
physical activity and increasing
the heart rate beyond resting
levels. It is an important part of
preserving physical, social,
emotional and mental health.
Phases of Exercise
 Warm Up
• Prepares your body for the
conditioning part of your work out
• Warming up before exercise allows
your body to adjust gradually to the
increased demand on your heart,
muscles, breathing and circulation.
• Warm up also increase your body
temperature slowly.
• Improves flexibility and protects
against injury and muscles
soreness
• Warm up involves
– Light aerobic activities
– Walking slowly 5 to 10 minutes
– Moderate version of your
conditioning exercise
 Conditioning
• It is when you perform the
exercise that produces fitness
benefits
– Burning calorie
– Building endurance
– Muscles strengthening
• Examples:
– High intensity sports
– Elliptical Jogger
– Swimming
– Lift free weights
– Aerobic Exercise
 Cool Down
• The cool down phase ends your
exercise session with recovery
time for your body.
• Cooling down is bringing the
body back to its relaxed state
gradually.
• Cool down movements should
allow your heart rate, blood
pressure and body temperature
to return slowly to normal.
• Examples:
– Walking Slowly
– Spot running
– Brisk walking
– jogging
• Benefits:
– It reduces the adrenalin in the body
– It facilitates removal of waste
products from the muscles which
prevent muscle spasms and
cramps.
– Tapers the heart beat to the
standard rate in the systematic
manner preventing
hyperventilation.