Warm-up : Before starting vigoreous exercise or sports , 5-10 minute warm-up is necessary to prepare the muscles that will be exercise. Proper stretching increases the circulation to the working muscles. Improves the oxygen supply, and increases the body temperature. As the body worms, the muscles become more flexible . Proper worm-up may help alleviate many potential in

Injuries such as muscle pulls, sprains, and lower back discomfort.

The training period consist of usually 20-40 minutes of exercise at your close to your target heart rate. A variety a exercise can be used, depending on your preferences, and / or limitation. All activities should be performed rhythmically, using the large muscle groups of the legs or arms.

Cool-down : Before stopping exercise you must have a cool-down phase of 5-10 minute of gradually decreasing exercise. If you stop exercise too quickly, your heart will continue to beat fast for a little while and blood will “store up” in non exercising muscles while other parts of your body, like your head, will get loss blood. This may cause you to feel dizzy, or even pass out. There for, you need to taper off exercise slowly until your heart rate is near resting level. This cool down allows your heart to pump blood back to the rest of the body.