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Training Instruction
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Principals of Exercise
Ideal Workout
Extensive scientific research supports that both cardiovascular train-
ing (aerobic) and strength training are important components in any
health and fitness program. An ideal workout consists of three groups
of exercises, which should be completed in the following sequence:
Warm-Up, Workout, and Cool-Down. Do not skip any of these stages.
Warm-Up: Any workout needs to begin with a good warm-up for at
least 5 minutes. The warm-up consists of whole body, low intensity
rhythmic movement, stretching and limbering exercises. A common
way to warm your body is by marching in place. Start by moving your
legs and then your arms until you get your whole body moving.
The purpose of the warm-up is to increase your muscle and core body
temperatures. Warm muscles are more elastic and, therefore, less
susceptible to injury. Also, warm muscles burn fat more readily than
cold muscles. In addition to increasing your body temperatures, you
are also raising your resting heart rate in preparation for more vigor-
ous exercise.
Workout: Strength training or circuit training.
Cool-Down: Never suddenly quit while exercising. Instead, gradually
decrease your intensity and then move into whole body stretching with
movements of decreased intensity, until your heart rate comes down a
little. The rhythmic movements of a cool- down help to remove waste
products that build up in your muscles while you exercise. A good
cool- down can greatly reduce muscle cramping and post muscle pain.
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