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Components of an Exercise Session Warm-up, conditioning, and cool-down periods compose an ideal exercise session. The warm-up consists of 5-10 min of large muscle activity progressing from low intensity to higher intensity. For example, slow walking is a good warm-up for a brisk walking exercise session. If stretching is used as part of the warm-up period it should be done at the end of the warm-up. The conditioning period should include aerobic activity, resistance training, flexibility exercises, or a combination of these activities. Activities of progressively lower intensity which allows the body to recover from the conditioning bout should be included in the cool-down.
Purpose/Benefit of the Warm-Up Period Warm-up facilitates the transition from rest to exercise, stretches postural muscles, increases blood flow to the working muscles, increases body temperature, and increases the metabolic rate. Warm-up reduces risk of musculoskeletal injury, improves joint range of motion and function, and improves muscular performance. (From ACSM’s Guidelines for Exercise Testing and Prescription, 7th edition.)
Purpose/Benefit of the Cool-Down Period Suddenly stopping vigorous exercise can potentially be dangerous. Heart rate, blood pressure, and cardiac output increase significantly during exercise. A sudden stop in exercise can cause the blood pressure to drop too low resulting in dizziness. Lactic acid is removed more quickly with a proper cool-down as opposed to a complete stop in activity. A proper cool-down also helps with the return of body temperature to its normal. Finally, in those with heart disease the cool-down may reduce the risk of cardiovascular complications, including sudden death.(From ACSM’s Guidelines for Exercise Testing and Prescription, 7th edition.) |
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