CONCEPT OF EXERCISE

Exercise is a subcategory of physical activity that is planned, structured and repetitive for the
purpose of conditioning any part of the body used to improve health and maintain fitness.

PARTS OF EXERCISE PROGRAM

1. THE WARM-UP
The warm-up is the first step in the routine. The purpose is to stretch the muscles of the
body, thus avoiding possible muscle injury. It also heats the body, giving a slight
increase in the heart rate (pulse) in preparation for the vigorous working phase. It takes
about 5 to 10 minutes depending on the person and the activity he is to indulge in.

Examples of warm-up activities

a. Head Tilts
b. Shoulder Lift and Circles
c. Side Stretches
d. Hamstring Stretches
e. Pedalling
f. Jogging
g. Prancing

2. THE WORK-OUT
The main activity in the exercise program is the workout. Suggested activities may be
one or more combination of the following done twice or three times a week on
alternate day (M-W-F or T-TH-S) for about 30 minutes to one hour per session.
Examples of work-out activities:
1. Jogging/ Brisk walking
2. Rope Jumping
3. Swimming
4. Badminton
5. Aerobics

3. THE COOL DOWN

The cool-down activity is usually made up of walking and slow stretches that bring the
pulse rate gradually back to normal. Stopping the workout abruptly is not advisable.
Examples of cool down activities:
1. Breathing exercises
2. Walking with hand shake or fingers bent and stretched
3. Slow stretches
4. Foot Circle and shake
5. Lunge
FORMS OF EXERCISES

1. AEROBIC EXERCISES

The term refers to exercises or activities done regularly for a prolonged period of
and which demand large amounts of oxygen. The exercise is rhythmic and
sustained. While moving vigorously, the heart muscle gets stronger as the stroke
volume of blood with from the lungs is increased and is distributed to all parts of the
body.

Activities such as walking, jogging, running , swimming, bicycling and dancing are
considered aerobic in nature is they are done continuously for a period of 30-45
minutes.

The foremost objective of aerobics exercises is for cardio-respiratory endurance.

The excellent performance of the heart and lungs is an indication of physical
fitness. Kenneth Cooper (1982) was the “Father of Aerobics”.

Benefits of Aerobic Exercises:

1. Promotes strong and healthy bones
2. Helps control physical and emotional stress
3. Natural weight loss
4. Improves sleep and protection from heart disease

2. ANAEROBIC EXERCISES

While “aerobic” means “with oxygen,” anaerobic means “without air" or "without
oxygen." Anaerobic exercise is short-lasting, high-intensity activity, where your
body’s demand for oxygen exceeds the oxygen supply available. Anaerobic
exercise relies on energy sources that are stored in the muscles and, unlike aerobic
exercise, is not dependent on oxygen from (breathing) the air.

Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints

(running, biking, etc.), jumping rope, hill climbing, interval training, or any rapid burst
of hard exercise.

Benefits of Anaerobic Exercise

 Develop stronger muscles

 Increase your capacity to withstand the build-up of waste substances (such as
lactic acid) and remove them from the body. This means your endurance and
ability to fight fatigue will improve.
 Increased muscle mass helps a person become leaner and manage his weight,
because muscle uses large amounts of calories.