Phases Of Aerobic Exercise

Aerobic, or cardio training, is a physical activity that benefits your cardiovascular and musculo-skeletal systems. Your heart and lungs work to increase the amount of blood and oxygen to your body to meet the increased intensity demand of the exercise. Your muscles and bones work to move your body continuously for a total of 20 to 40 minutes. Benefits of aerobic training include increased energy, muscle tone and metabolism, the rate at which your body burns calories. In addition, there is decreased amounts of stress and risk of injury. Safe and effective workouts have specific phases to prepare your body and recover from workouts.

Warm-Up Phase

The function of the warm-up phase is to prepare your body for the workout. Starting with low intensity movements using your upper and lower body muscles, your heart rate and respiration rate gradually increase from a resting phase to just below a target or training rate. Muscle contractions generate heat and increase your core temperature, warming up your muscles and increasing your metabolism, or calorie burning ability. Gentle stretches increase your range of motion in preparation for the next phase. The warm-up phase should last between 5 to 10 minutes.

Training Phase

During the training phase, your heart rate reaches and remains in the target heart-rate zone, a percentage of your maximum heart rate. While in this zone, your heart and lungs work harder to meet the increased intensity demand. Your body moves continuously, incorporating low to high impact movements utilizing large muscle groups. Running, jumping, shuffling and leaping are examples of movements in the training phase. Arm movements are included to further increase exercise intensity. This phase should last between 15 to 25 minutes.

Cool-Down Phase

Like the warm-up phase, the cool-down phase involves gradually changing your heart rate and respiration, but in reverse from a training rate back to a resting or recovery rate. Your blood is recirculated evenly throughout your body in order to prevent blood pooling in your lower extremities. Deeper stretching enables recovery and prevents excessive soreness and the risk of injury. Your body returns to a relaxed state and should feel energized from the workout.

Muscle Conditioning Phase

This phase is optional and involves targeting specific muscle groups for improved muscular tone and endurance. Exercises consist of resistance training using weights, body weight or gravity for your arms, legs or abdominal muscles. One or all muscle groups can be included in the conditioning phase.