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COMPLETE WORKOUT CYCLE

COMPLETE WORKOUT CYCLE. WARM UP, WORKOUT, COOLDOWN CHAPTER 3: LESSON 5. THREE COMPONENTS OF A WORKOUT. WHY WARM-UP ?.

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COMPLETE WORKOUT CYCLE

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  1. COMPLETE WORKOUT CYCLE WARM UP, WORKOUT, COOLDOWN CHAPTER 3: LESSON 5

  2. THREE COMPONENTS OF A WORKOUT

  3. WHY WARM-UP ? There are physiological principles related to the warm-up. The primary purpose of any warm-up is to raise your heart rate gradually before physical activity or exercise. This gradual increase causes a slight rise in muscle temperature which enables your muscles to work safely and more efficiently. FACT: EVIDENCE SUGGESTS THAT WARMING UP HELPS MINIMIZE PHYSICAL-ACTIVITY AND EXERCISE INJURIES.

  4. TYPE OF WARM-UPS

  5. WARM-UP GUIDELINES • Remember to do a cardiovascular and muscular-skeletal phase in every warm-up • Start slowly, and gradually increase intensity • Warm up for 5-15 minutes in temperate weather. • When it is cold you might want to take more time to warm up • Design a specific warm-up intended for your exercises for physical activity • Make your warm-up intensity high enough to produce an increase in heart and breathing rates and a light sweat

  6. THE WORKOUT The workout phase of your fitness program is the period of time that you should spend daily, or almost daily, or almost daily, in physical activity or exercise. A well designed workout phase should be based on scientific exercise principles. It should also be tailored to your personal fitness goals and experience level. SAMPLE FITNESS PRESCRIPTION FOR A TEEN Frequency 3-5 days per week Intensity Moderate to vigorous and continuous, if possible Time Accumulate 20-60 minutes on each session Type Walk-hike, run-jog, bike, cross-country ski, dance, skip rope, stair climb, swim, in-line skate, endurance games Resistance-Weight Training 8-10 exercises, 2-3 times per week Flexibility Include warm-up and cooldown stretches

  7. THE COOLDOWN The cooldown portion of your routine is just as important as the warm-up. A well-designed cooldown after every workout will ensure a safe and more effective recovery. The cooldown also follows physiological principles. The main job of the cooldown is to lower your heart rate gradually. This gradual decrease will help you prevent blood pooling in the lower body. This is a condition in which blood collects in the large veins of the legs and lower body.

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