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Page 5 of 5
The Phases of Exercise
With any physical activity you should follow a good routine of warming-up and cooling-down before and after the exercise:
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Approximate Duration
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Phase
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Activities
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5 - 10 minutes
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Warm-Up
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Pre-exercise, low intensity activity and stretching.
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20 - 45 minutes
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Physical Activity
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Your chosen exercise, sport, pursuit, etc.
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5 - 10 minutes
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Cool-Down
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Post-exercise, reduced intensity activity and stretching.
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The Warm-Up Phase
A warm-up is commonly a lower-intensity version of what you will be doing in your main physical activity. For example having a bit of a 'knockabout' in tennis or a 'kickabout' in football before the game warms up your muscles and increases your pulse.
A warm-up can also include a moderate version of an exercise such as jogging, walking, cycling or swimming.
If you are undertaking any form of physical activity, a warm-up is essential. It loosens your muscles, prevents strain on your heart, prevents cramp and many types of injury.
Before stretching muscles, do something to get your blood flowing into them first. This could be some light jogging.
If you have just eaten a meal, then give yourself some time before warming-up and starting your exercise. At this time your blood will be flowing around your stomach and intestines and not your muscles. If you try and divert it elsewhere it could lead to cramps and stitches. Always allow 90 minutes for digestion.
When performing stretches, ease into the stretch and don't force it. Get into position, relax and breath. Concentrate on which muscles will be doing the most work. This would be the leg muscles for football for example.
During this phase you should give special attention to warm-up any muscles that are stiff, aching or have suffered any previous injury.
The Cool Down Phase
The cool-down phase prepares your body for returning to normal heart rate and breathing.
During your main physical activity, your blood will be pumping at a high rate and being used at a high rate in your muscles. If you stop your exercise too suddenly your blood can 'pool' at your muscles and starve other areas causing your heart to work harder to compensate. This can lead to dizziness, trembling and even blackout!
Cooling down and stretching are also essential for dispersing lactic acid in your muscles prevent stiffness and cramp in your muscles.
In any exercise, slow down gradually and repeat your warm-up stretches.
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