Components of a single exercise session
| Routine items |
Duration
(minutes) |
Important notes on the exercises |
| Warm-up Exercise |
5 - 10 |
- Light to moderate intensity aerobic exercise (such as jogging)
- Be gradually progression of intensity
|
| Stretching Exercise |
10 |
- Stretches major joints and muscles
- Repeat each movement 2-4 times
- Put more emphasis on stretching body parts frequently used in subsequent major exercises
|
| Major Exercise |
20 - 60
Depending on individual capabilities or sporting requirements |
- Should last at least 10 minutes or more every time
- The exercise intensity will depend on individual capabilities or on the sports for which you are training
- Types of exercise should include: aerobic exercise, resistance exercise, etc.
|
| Cool-down Exercise |
5 - 10 |
- Light to moderate intensity aerobic exercise (such as jogging)
|
| Stretching Exercise |
10 |
- Stretch the major joints and muscles
- Repeat 2-4 times for each movement
- Spend more time stretching body parts that are used more during the major exercises
|
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