Phases of Exercise

Four Phases of Exercise

• Planning a workout regimen should include all four phases of exercise to help
prevent injuries while burning the most possible calories.

1. Warming Up

- It is an essential part of your workout. Warming up before exercise allows your

body to adjust gradually to the increased demand on your heart, muscles,
breathing and circulation.

2. Stretching

- or range-of-motion activities, can be performed as part of your warmup phase,

just after your light cardio. Stretching all your muscles keeps them flexible and
ready for heavy workout days.

3. Conditioning

- During the conditioning phase, you perform the exercise that produces fitness
benefits, such as calorie burning, building endurance or muscle strengthening.

4. Cool Down

- The cooldown phase ends your exercise session with recovery time for your body.
Cooling down requires you to keep moving after you end the conditioning phase.

If you take the time to start and end slowly and stretch your muscles, you can
help support your cardiovascular system and reduce the chance of muscle stiffness
following your workout.

Maintaining Health-Related Fitness (FITT Principles)

Health-Related Fitness

Cardiorespiratory Endurance Body Composition

- Aerobic power - BMI

Muscular Fitness

- Muscular strength, endurance and flexibility

FITT Principles

Frequency Time

- How often you do physical activity in a week

Intensity
 Phases of Exercise

- How hard you are working while performing the activity

Time

- How long you are doing the activity

Type

- What type of activity you are doing

Determining Intensity and Physiological Indicators

1. Target Heart Rate (THR) zone

HRmax (220 – your age)

HRmax x 60% = THRmin

HRmax x 80% = THRmax

2. Karvonen Method (THR range)

THR range = (HRmax – HRrest) X percent intensity + HRrest

Example:

HRrest 77bpm HRmax 181bpm 181 – 77 = 104bpm

104 X .60 =62.4bpm 104 X .80 = 83.2bpm THRrange: 139bpm to 160bpm

62.4 + 77 = 139.4bpm 83.2 + 77 = 160.2bpm

3. Borg Rating of Perceived Exertion (RPE) scale

- The range of scale is from 6(no exertion) to 20(you feel that you are engaging in
the maximum amount of exertion)

However, measurement using this scale is subjective since there is relatively of

measures that varies from person to person

Cardiorespiratory Fitness Muscular Strength and Endurance

- To gain cardiovascular fitness benefits, - Your strength training should center

one must need to burn 150 to 400 on major muscle groups: back,
calories per day or 1000 calories per shoulders, chest, arms, hips, legs and
week. abdominal muscles.
Flexibility

- The best way to improve flexibility is to do regular stretching exercise.