3 Steps to a Balanced Workout

Written by Branda Polk

Novice exercisers with a lot of motivation and little information often jump into a workout at full speed and then wear out quickly or suffer injury. To protect yourself and achieve maximum performance, make sure you use a balanced exercise plan that follows three phases: warm-up, aerobic phase, and cool down.

Warm-Up
The warm-up phase prepares your body for the physical challenge ahead. An effective warm-up reduces the risk of injury to soft tissue (muscles, ligaments, and tendons), improves performance, and decreases stress on the heart. The warm-up allows time for the arteries to dilate, increasing blood flow to the heart. This is believed to help prevent serious cardiac arrhythmias in some people. A proper warm-up is also beneficial in allowing time for the participant to mentally prepare for the upcoming exercise session.

The warm-up phase should begin with 5 to 10 minutes of low intensity exercise and light range-of-motion stretching. Follow this with 5 to 10 more minutes of progressive physical activity, which gradually increases the heart rate to the lower limit of the heart rate training zone. For example, if you are going to do brisk walking (4.0 – 4.5 mph) for your aerobic activity, then warm-up with slow walking at 3.0 – 3.5 mph.  Similarly, brisk walking serves as an ideal warm-up for slow jogging (4.5-5.5 mph). 

Aerobics
The aerobic phase of the workout allows your heart rate to increase to the target training zone (60%-80% of your maximum heart rate) and stay there for 15-45 minutes, depending on your physical fitness level and exercise goals. Calculate your target training zone with the following formula:
 
220 minus your age = your "magic number"
Multiply your "magic number" by .60 (60%) for the low end of the training zone
Multiply your "magic number" by .80 (80%) for the high end of the training zone.

Here is an example for a 35 year old exerciser:
220 minus 35 equals 185 ("magic number"). Sixty percent of 185 is 111 beats per minute (bpm). Eighty percent of 185 is 148 bpm. So the target heart rate training range is 111 – 148 beats per minute. Taking the pulse rate half way through the aerobic phase will determine if you are exercising hard enough to achieve the desired benefits.

Cool Down
A proper cool-down provides a gradual recovery from the aerobic phase and includes exercise with decreasing intensity. The cool-down permits the circulatory system to adjust and return the heart rate and blood pressure to near resting values. Since the contraction of the exercising muscles aids in returning blood to the heart by what is termed "the muscle pump," a gradual cool-down helps prevent blood from pooling in the legs. A sudden stop of exercise can cause dizziness and fainting. Failure to properly cool-down after vigorous exercise increases the risk of cardiac (heart) complications. Cardiac patients need to be particularly vigilant to warm-up and cool-down properly during their exercise sessions.

A proper cool down includes 5-10 minutes of a slower form of the aerobic exercise with a concentration on slower breathing. While range-of-motion stretching can be performed as part of the warm-up, most experts suggest that the majority of stretching for flexibility be performed after the cool-down phase while the muscles are still warm and pliable. Include stretches for the calves, hamstrings (back of thigh), quadriceps (front of thighs), hips, chest, back, and neck. 

From start to finish a full cardio-respiratory exercise session should include:
Warm-up Phase  5-10 minutes
Aerobic Phase  15-45 minutes
Cool-down Phase  5-10 minutes
Total Time  25 – 65 minutes

Allowing time for all three phases of a balanced workout will prepare your body for the exercise, work your muscles effectively, and allow your body to return to its normal levels of function. 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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