Planning an exercise session

There are three general parts to an exercise session.

Warm-up

The aim of a warm-up is to warm your muscles and to raise your heart rate slightly. This prepares your body for further activity.

A warm-up should include 5–10 minutes of low-intensity aerobic work mixed with some light stretching. Walking outside or using indoor equipment are good warm-up activities. Before strength training, use light weights to warm-up.

Training

This is the part of an exercise session when the work is done. It should include activities from the three types of exercises:

• aerobic exercises
• strength-training exercises
• flexibility exercises

Some people may need to exercise their pelvic floor muscles. This is especially important for those with leaking or incontinence issues.

Cool-down

The cool-down allows your heart rate and blood pressure to gently return to normal. It also helps your body and muscles lose the heat gained during the activity. After an aerobic exercise session, cool down with 5–10 minutes of relaxed activity such as slow walking or cycling, and after strength training, cool down with light stretching.