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Types and Phases of Exercise

This document summarizes different types and phases of exercise. It describes aerobic exercise, which provides cardiovascular conditioning, and anaerobic exercise, which uses quick bursts of energy. It also discusses flexibility exercises that stretch muscles and the phases of an exercise program: the warm-up, work out, and cool down phases. Finally, it provides information on measuring heart rate.

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Chrisselle Mae Gerardo
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39 views

Types and Phases of Exercise

This document summarizes different types and phases of exercise. It describes aerobic exercise, which provides cardiovascular conditioning, and anaerobic exercise, which uses quick bursts of energy. It also discusses flexibility exercises that stretch muscles and the phases of an exercise program: the warm-up, work out, and cool down phases. Finally, it provides information on measuring heart rate.

Uploaded by

Chrisselle Mae Gerardo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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TYPES AND

PHASES OF
EXERCISE
• Aerobic exercise provides cardiovascular
conditioning. The term aerobic actually
means "with oxygen," which means that
breathing controls the amount of oxygen
that can make it to the muscles to help
them burn fuel and move.
Benefits of aerobic exercise
• Improves cardiovascular conditioning.
• Decreases risk of heart disease.
• Lowers blood pressure.
• Increases HDL or "good" cholesterol.
• Helps to better control blood sugar.
• Assists in weight management and/or weight loss.
• Improves lung function.
• Decreases resting heart rate.
• Anaerobic exercise is similar to aerobic exercise but uses
a different form of energy — quickly and immediately.
Anaerobic exercises include high-intensity interval training
(HIIT), weight lifting, circuit training, Pilates, yoga, and
other forms of strength training.
• This type of exercise offers many health benefits. It’s a great
way to improve your cardiovascular endurance as well as
build and maintain muscle and lose weight. Along with
aerobic (or cardiovascular) exercise, anaerobic exercise
should be a regular part of your weekly workout routine.
• Types of Anaerobic Exercise
• Examples of anaerobic exercise include:
• High-intensity interval training (HIIT)
• Strength training and weight lifting that challenges your
body‌
• Calisthenics like jump squats, box jumps, and plyometrics
• Anaerobic exercise isn't easy, so it’s important to find a
certified personal trainer to help you develop a routine
and learn proper form. Many gyms also offer classes that
include anaerobic workouts.
• Effects of Anaerobic Exercise on Your Health
• Anaerobic exercise offers a number of health benefits.
It can:
• Strengthen bones
• Burn fat
• Boost muscle development‌
• Help you keep muscle mass as you age
Flexibility exercise is one of the four types of exercise
along with strength, balance and endurance. Flexibility
exercises stretch your muscles and can help your body
stay flexible. These exercises may not improve your
endurance or strength, but being flexible gives you
more freedom of movement for other exercise as well as
for your everyday activities.
Examples of flexibility exercises:
•Stretches
•Forward bend – reach your chest toward your toes
while standing or seated
•Yoga
•Pilates
PART OR PHASE OF AN
EXERCISE PROGRAM
• Warm-up Phase
• Warming up is an essential part of your workout.
This helps your heart rate rise gradually instead
of pumping full-force suddenly. It warms up your
muscles by increasing the blood flow to them,
getting them ready to perform at peak condition.
Warming up can be as simple as performing your
chosen exercise at a slower pace.
For example, you can jog for a few minutes before
starting an intense run, or swim slowly before
tackling timed laps. For a general warm-up before
lifting weights, walk on the treadmill for about five
minutes or perform other light exercises such as
side steps with side-arm lifts.
Work Out Phase
Is the longest and most intense part of the exercise
program. The exercises can be aerobic, anaerobic, or
combination of two. It is where your heart rate is at , its
highest and your body is working at its hardest. It is
focus of your exercise program. The work out phase is
where you achieve your target rate.
• Cool Down Phase
• Cooling down your body helps decrease your heart rate
gradually and allow blood to flow away from your muscles,
where it concentrates during a workout. Cooling down your
muscles slowly can help reduce soreness following your
workout. It's similar to warming up; you can perform your
aerobic exercise at a slower pace, or walk around the room for
a few minutes. This gives you time for your breathing to return
to normal. A cool down should last five to 10 minutes, then
make sure you take time to stretch while your muscles are at
their warmest.
Heart Beat
A normal resting heart rate for adults ranges from 60 to
100 beats per minute.
Generally, a lower heart rate at rest implies more
efficient heart function and better cardiovascular
fitness. For example, a well-trained athlete might have a
normal resting heart rate closer to 40 beats per minute.
To measure your heart rate, simply check your pulse.
Place your index and third fingers on your neck to the
side of your windpipe. To check your pulse at your wrist,
place two fingers between the bone and the tendon over
your radial artery — which is located on the thumb side
of your wrist.

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