According to personal trainer Kevin Kohout on his website Los Angeles Personal Trainer, there are six essential components that should be integrated into any exercise routine. Performing all six of these steps, he says, greatly reduces the likelihood of injuring yourself while exercising, which can easily derail an exercise program, no matter how well-planned it may be.
Warm Up
Warming up before exercise prepares your body for aerobic activity by gradually accelerating your cardiovascular system. This increases the flow of blood to your muscles and slowly raises body temperature, as well as lessens strain on the heart and stabilizes blood pressure. Conversely, launching into aerobic exercise without easing your body into it may lead to muscle strain or some other type of injury. Kohout recommends slow, low-intensity aerobic activity for about five to 10 minutes.
Pre-Exercise Stretching
Stretching before exercise can improve your athletic performance while decreasing the risk of exercise-related injury. In addition, stretching before a workout will give you added flexibility, both during your exercise and long-term, and can help your body maintain correct structural alignment.
Cardiovascular Training
Cardiovascular training, also known as cardiopulmonary conditioning, can come from an array of activities, including jogging, cycling, swimming and even brisk walking. Depending on your level of fitness, you should engage in cardiovascular exercise from two to five times per week, with each session lasting from 20 minutes to an hour.
Muscular Training
Muscular training is also known as anaerobic training, which literally means "without oxygen." Muscular training is typically performed with weights or some type of exercise equipment. Kohout recommends that you exercise all muscle groups to provide your body with balance; an imbalance in which certain body parts are stronger than others, he points out, creates a higher likelihood of injury.
Cool Down
Cooling down after a workout is just as important was warming up before exercise. According to MayoClinic.com, mild cool-down exercises after your workout can gradually reduce muscle temperature, which may play a role in ensuring your muscles aren't as stiff and sore as they would otherwise be.
Post-Exercise Stretching
End your workout with some gentle stretching. MayoClinic.com recommends that you maintain a stretch for about 30 seconds before switching sides and repeating; don't bounce when stretching.
References
- Los Angeles Personal Trainer: Home
- MayoClinic.com; Aerobic Exerise: How to Warm up and Cool Down; Mayo Clinic staff; Feb. 2011
- MayoClinic.com; Stretching - Focus on Flexibility; Mayo Clinic staff; Feb. 2011
- MayoClinic.com; A Guide to 10 Basic Stretches; Mayo Clinic staff; Feb. 2011
- Los Angeles Personal Trainer: Exercise Program Components
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