Transcript The Exercise Routine/Workout

The Exercise Routine/Workout
A Workout Has 3 Stages
• Warm-up
• Workout
• Cool-down
1. Warm-up
•
•
•
•
•
•
•
•
Light to moderate activity done prior to a workout
Helps avoid injuries and cramping during exercise.
Prepares the body for the activity.
Gives heart and circulation time to adjust to increased
oxygen demands of exercising muscles
Increases heart rate gradually
Increases blood flow to the muscles
Increases body temperature
Breathing increases
• Prepares your mind and attention to the workout
More…
• How long?
Warm-Up
5-10 minutes
• What type – Dynamic Stretches
(like at the beginning of P.E.) – jogging,
high skips, seat kicks
• Other Exampleswalking, light biking, low-intensity
aerobics, slower laps of swimming
2. Conditioning / Workout
(the bulk of the workout)
•
•
•
•
This is the workout period.
If you are trying to increase
cardiovascular fitness you would be
doing some aerobic activity.
Uses large muscle groups
Done in rhythmical fashion
Heart rate and breathing having increased
Everyone should get aerobic workouts in 4+
days per week.
More… Conditioning / Workout
• How long? 30+ minutes
in your Target Heart Rate
• Examples- fast walking,
jogging, running,
jump rope, biking,
swimming,
circuit training
3. Cool-Down
•
•
•
•
•
Allows the body to gradually switch to a lower gear.
Allows the body to recover from the exercise.
Decreases muscle temperature.
Releases heat from body and muscles.
Removes muscle waste products, such as
lactic acid, so you are less likely to be as sore.
• Returns blood to the heart from the muscles that were
using so much oxygen.
• Improves flexibility
• Helps with relaxation
More… Cool-Down
• While exercising active muscles receive as
much as 25 times the amount of blood as
during rest!
• Not cooling down causes blood to collect
in the muscles and veins. Can cause
dizziness, nausea, and irregular heart
beats.
More… Cool-Down
How Long?
5 – 10 minutes
What kinds of activities? Slow walk, jog, or bike
ride, slow swimming, etc. Similar to the activity
you were performing.
• Stretching (stretch and hold) is part of the cooldown!
• Now recommended for only the end of an
exercise session.
• No good data to prove it helped prevent injuries
or increasing flexibility when done before
exercise.
More… Cool-Down
• What kind of stretching?
• Static Stretching: Gradual lengthening of
the muscle group to be stretched and held
for about 15-20 seconds.
•
No bouncing when stretching!!!
•
Don’t hold your breath while you
stretch. +
• NOT Dynamic Stretching – that is for the
beginning – high skips, seat kicks, etc.