GENERAL EXERCISE PROGRAM

I. Warm-up

Warm-up exercises are designed to increase blood flow to the working muscles. Thus, increasing the core temperature of the muscles, tendons, ligaments, and other connective tissue. This helps reduce the rate of injury, as well as improve physical performance. Proper warm-up will include:

  • A 5 - 10 minute workout using any cardiovascular equipment.
  • Warm-up should be slow and gradually work up to workout levels.

After warm-up:

  • Stretching exercises.
  • Stretch for 5 - 10 minutes.
  • We have included stretching exercises for your convenience or use one of the flexibility charts along the wall.

II. Cardiovascular Fitness

We recommend using large muscle groups in a rhythmic manner. These could include the following activities:

  • Treadmill walk/jog
  • Stationary Bicycle
  • Track walk/jog
  • Rowing machine
  • Swimming
  • Aerobics

Team Activities:

  • Basketball
  • Racquetball
  • Wallyball

Aerobic Exercise Recommendation:

  1. Exercise duration is recommended for 20 - 60 minutes depending on the activity of the individual. The recommended duration for a person becoming active for the first time or starting over is 15 minutes and adding a minute or two each week. It is better to start out slow when beginning an exercise program.
  2. The exercise frequency should consist of 3 to 5 times per week depending on the goals of the individual.
  3. The intensity of the exercise should be around 50 to 85 % of age-predicted heart rate max.
  4. We have included a copy of our cross-training workout and workout log sheet to get you started.

III. Muscular Endurance/ Musclular Strength Program

Free Weight or machines

Basic Concepts of Muscular Fitness workout:

  1. The frequency of a muscular workout generally would be performed 2 -3 times per week.
  2. The exercises should include all major muscle groups.
  3. Exercises should be done with a full range of motion.
  4. Perform all exercises in a slow and controlled manner. Take approximately 2 seconds to lift the weight and 4 seconds to lower the weight.

For your convenience we have enclosed a toning workout.

IV. Cool-down

This will consist of a gradual cool-down, which will consist of reducing the exercsise intensity for 5 to 10 minutes. This also includes stretching exercises.
Checklist of Proper Components of Exercise Program

  • warm-up
  • stretching
  • cardiovascular workout
  • musclular training
  • cool-down