Advertisement

What are the three phases of exercise?

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!

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.

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.

Continue Learning about Types Of Exercise

Americans Urged to Move More, Sit Less
Americans Urged to Move More, Sit Less
Americans need to move more and sit less. That’s been the clear-cut message from government health officials since they issued physical activity guide...
Read More
How do I perform a standing cable pulldown alternate arms?
National Academy of Sports MedicineNational Academy of Sports Medicine
Stand with your feet pointed straight ahead and knees slightly bent.  Grab a cable in each hand with...
More Answers
How do I perform an overhead medicine ball throw with rotation?
National Academy of Sports MedicineNational Academy of Sports Medicine
Stand with your back to a wall with your feet pointed straight ahead and placed shoulder-width apart...
More Answers
How to Maintain Posture While You Exercise
How to Maintain Posture While You Exercise

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.