Workout Structure

Phase of Workout	Recommended MINIMUM Duration	Description	Health Benefits
Phase I: Warm-Up	Duration: 5 - 10 minutes	Prepares your body for exercise and helps to reduce risk of injury. This period includes low intensity cardiovascular exercise (walking, biking, etc.) to increase your heart rate gradually and some static stretching to help increase your range of motion and performance during higher intensity exercise.	Reduces risk of injury Prepares body and muscles for exercise
Phase II: Main Activity	Duration: 30 minutes or more	This is where your body works the hardest and as a result, reaps the most benefits. Activities can include one or more of the following: Core Training Strength Training (Moving from larger muscle groups to smaller muscle groups) Cardiovascular Training Flexibility Training Note: If you incorporate more than one of the four types of training, it is best to do them in the order listed above to ensure you are getting the most out of your workout.	Varies depending on the type of exercise done:
Phase III: Cool Down	Duration: 2 - 3 minutes	Provides a transitional period between high intensity exercise and stretching, allowing your heart rate to gradually decrease and muscles to slowly relax. Often includes low intensity cardiovascular exercise and stretching.	Enables body and muscles to pump blood back to the heart and brain, avoiding possible fainting or lightheadedness Helps remove lactic acid out of the muscles, which helps to decrease muscle soreness

* If you have any of the following conditions, consult your physician prior to starting an exercise regiment: any cardiovascular disease, including chest pains at rest or exertion; family history of coronary heart disease before the age of 55; high cholesterol, generally above 200; abnormal ECG, or cardiac arrhythmias; smoking; chronic hypertension; extreme obesity; any chronic muscular or joint problem; currently pregnant, or within 3 months of delivery; recent surgery; arthritis; diabetes or asthma.