Basic Workout Outline
- Warm-Up
- Workout Period
- - Aerobic/Cardiovascular Training and/or
- Anaerobic/Strength Training
- Cool Down
Warm-Up
The warm-up is a transition period for the body from rest to work. Its intent is to prime the body for exercise. It is a balanced
combination of light to moderately intense aerobic exercise and stretching. The warm-up increases core body temperature,
heart rate and blood flow to the muscles and lubricates the joints—all of which enhance exercise performance and reduce
chance of injury. Common warm-up activities include walking, jogging, or cycling for 5 to 10 minutes.
Aerobic Exercise
Aerobic exercise is defined as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in
nature. It is the type of exercise that causes the heart and lungs to work harder than at rest. Aerobic activity trains the
cardiovascular system to process and deliver oxygen more quickly and efficiently to the cells. Activities that require oxygen or
energy for long periods of time are considered aerobic. Please consult your physician for an appropriate aerobics routine. The
following are some example activities:
- Brisk Walking
- Running
- Bicycling
- Swimming
- Skating
- Athletic Dance
- Hiking
- Rowing
- Stair climbing
- Elliptical Machines
- Cross-Country Skiing
- Jump Rope
The FIT Principle
The FIT principle can be used as a guideline for incorporating healthful aerobic activity as it addresses the frequency, intensity,
and time. The following are general recommendations for healthy adults:
Frequency is the number of times per week. The minimum suggested is 3x per week.
Intensity is defined by either heart rate or by perceived level of exertion.
- Heart Rate (HR) = the number of heart beats per minute
- Target HR zone = the number of heart beats per minute, reflecting the exercise intensity and measured as a
percentage of maximum heart rate (Max HR). Aerobic benefit is generally considered to occur between 60% and
85% of Max HR, depending on the individual’s fitness goals and physical conditioning. Exercising above that
rate tends to become anaerobic physiologically.
Max HR = theoretical maximum heart rate a person can achieve during physical activity.
Estimated to be 220 minus your years of age.
- Perceived Level of Exertion
- Perceived exertion = subjective measure of exercise intensity based on the individual’s perceived level of effort
or exertion. Often described on a scale of 1 to 10 where 10 is maximal possible intensity. The recommended
range is generally from 6 to 8. A rule-of-thumb is that you should be exercising at a pace where you can carry on
a conversation in the process.
Time is the duration of the exercise session. The minimum recommended is usually at least 20 minutes.
However, it has been shown that any activity that moderately elevates HR and breathing rate above rest, for at
least 10 minutes, provides some aerobic benefit.
In sum, to increase cardio-respiratory fitness in healthy adults, it is recommended to exercise 20 to 60 minutes
of continuous activity 3 to 5 times per week. Intensity should range from 60 to 85% of your Maximal Heart Rate
(HR max).
Cool Down
The cool down period provides a transition for the body from work back to rest. A cool down is a rhythmic, low-
intensity aerobic activity (similar to warm-up activities) for 5 to 10 minutes. A cool down helps remove lactic acid
and other metabolic waste products from the working muscles, decreasing the amount of post-workout
soreness and cramping. It also helps prevent blood pooling in the legs, which can cause light-headedness and
fainting.
At the end of the cool down is the most optimal time to increase flexibility and range of motion that contribute to a
lower risk of injury. Stretching before, and especially after exercise, has been shown to not only reduce risk of
injury, but also decrease soreness after working out, enhancing muscle and joint recovery. Stretching involves
slow stretching of the joint to the point of slight discomfort and holding that position for 10 to 30 seconds without
bouncing or straining. Stretching of all the major muscle and joint groups is recommended.
Resources ACSM 2000 www.acsm.org
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