Showing posts with label plyometric. Show all posts
Showing posts with label plyometric. Show all posts

Wednesday, August 1, 2012

Phases of the Exercise

Exercise has pattern, you should follow it correctly to achieved the optimum benefit of any activity, to avoid injury and other exercises related incidents.

Here are the phases;
  • The Warm-up
      Warm-up activities should be conducted before an intense workout. Secondary school students probably have a lesser need for warm-up routines than the older adults since they have little cardiovascular degeneration.
      A good warm-up will help you perform better and will decrease the aches and pains most people experience. The warm-up prepares the muscles for exercise and allows oxygen supply to ready itself for what is to come. Studies show that muscles perform best when they are warmer than normal body temperature. They should consist of flexibility exercises that stretch all the major muscle groups. Light paced jogging can also prepare the heart muscle for the oncoming workout.

  • The Workout
     The purpose of this phase is to elevate the heart rate and achieve aerobic fitness. Activities which may be included in this phase are walking, jogging, running, swimming, bicycling, rope, skipping, and aerobic dancing. This phase should follow the principles of training in regard to frequency, intensity, and time. reaching the target heart rate and maintaining the intensity of the workout in the specified time are important guidelines for the phase.


  • The Cool-down
     After the workout, cooling down should be accomplished by walking for a few minutes. this can prevent soreness the next day by massaging the waste products of exercising, the heart continues for a time to pump blood to the muscles at a various rate. If no cooling down activity is done, there is little action to send the blood back to the heart, and it will pool in the veins. This pooling may cause light headedness, which can be prevented by proper cooling down. The walking might be followed with stretching exercises to undo the tightening of muscles groups that occurs from strenuous activity.

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