What are the three phases of exercise?
-
Dr. Dean Ornish answered:Your exercise session contains three phases:
Warm-up phase (five to ten minutes): This helps to make the transition from anaerobic to aerobic metabolism. During this time, you gradually increase your cardiovascular system workload (heart rate and blood pressure) and body temperature to help avoid injuries and muscle soreness. Start your warm-up with gentle stretching of the muscles you plan to use. (For example, stretching the leg muscles if you are going to walk.) The stretches are ideal; some others are included here. Follow this brief stretching with three to five minutes of low-intensity aerobic exercise.
Exercise phase (twenty to sixty minutes): Do the aerobic exercise of your choice at an appropriate intensity.
Cool-down phase (Ten to fifteen minutes): Ease into three to five minutes of low-intensity aerobic exercise followed by a few minutes of stretching. The cool-down phase is at least as important as the warm-up phase. During aerobic exercise, your blood vessels begin to dilate in order to supply more blood (and oxygen) to your muscles. The cool-down phase allows time for your blood vessels and your heart to resume their normal state. Otherwise, blood pools in your legs if you stop suddenly, so you may not get enough blood to your brain. This is the reason some people feel lightheaded if they stop exercising too quickly without cooling down first. It's a good idea to continue to cool down until your heart rate is within ten beats per minute of your preexercise heart rate.
Find out more about this book: Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scie...Helpful? 2 people found this helpful
Your exercise session contains three phases: Warm-up phase (five to ten minutes): This helps to make the transition from anaerobic to aerobic metabolism. During this time, you gradually increase your cardiovascular system workload (heart rate and... More -
National Academy of Sports Medicine answered:Three key phases to exercise are the warmup, training, and the cool down.
During the warmup you ready the body for what’s to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.
Helpful? 1 person found this helpfulThree key phases to exercise are the warmup, training, and the cool down. During the warmup you ready the body for what’s to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a... More -
According the National Academy of Sports Medicine, integrated training and Optimum Performance Training or the OPT Model consists of three phases.
Phase 1: Stabilization- This level of training is designed to increase muscular endurance, enhance joint stability, flexibility, control of posture and neuromuscular efficiency (balance).
Phase 2: Strength- This level is to increase prime mover strength. Increase lean body mass, and muscular hypertrophy (increased muscle size).
Phase 3: Power- This level is designed increase rate of force production (power) and enhanced speed strength using supersets (one strength and one power exercise per body part). Perform all power exercises as fast as can be controlled.
The OPT Model includes the warm-up, resistance exercise and cool-down phases for each level of the training model. I hope this helps and have fun!According the National Academy of Sports Medicine, integrated training and Optimum Performance Training or the OPT Model consists of three phases.Phase 1: Stabilization- This level of training is designed to increase muscular endurance,... More -
Deb Froehlich answered:Including the "3 Essential Phases" in your workouts not only produces better results, but it also helps stave off injuries.
Be sure to perform a:
- "Warm up"
- "Conditioning" and
- "Cool Down"
phase for any type of workout too, i.e. cardiovascular conditioning, strength training, yoga, Pilates etc. Warm ups and cool downs weren't designed solely for "cardio" workouts. They should be a part of any activity or sport that you do.
Even though warm ups and cool downs might not be as exciting as just getting after it, including all the essential phases guarantees you a better workout and the prevention of possible injuries that could sideline your progress.
Including the "3 Essential Phases" in your workouts not only produces better results, but it also helps stave off injuries. Be sure to perform a: "Warm up" "Conditioning" and "Cool Down" phase for any type of workout too, i.e. cardiovascular... More
