The aim of the warm-up phase of a workout is to slowly increase the heart rate of the participant and prepare him for the main part of the workout. The warm-up should take approximately ten minutes. It can include activities such as marching in place, slow jogging and stepping from side to side. Include neck, arm, hip and leg stretches at the end of the warm-up. The participant's exertion level during a warm-up should be much lower than during the main workout.
The main workout can include either a cardio activity, a strength training activity or a combination of the two. Strength training develops muscle endurance and provides participants with the strength to perform daily chores using a variety of muscles. Strength training activities primarily include weight training routines. Cardio activity builds the participant's cardio endurance and provides her with increased levels of energy. Examples of cardio activities are walking, aerobics, kickboxing, cycling and bootcamp classes. Interval training combines strength training with cardio. Design your workout based on your weekly exercise schedule. Include cardio into your workouts three times a week and strength training into your workouts two times a week. Strength train the entire body on alternate days.
The cool-down helps your body to recover from the main part of the workout. Slow down the activity from your main workout so your heart rate slowly comes back down to normal. A cool-down can consist of activities such as walking at a slow pace, moving to music at slow tempo or marching in place. The cool-down should take between five and ten minutes at the end of the workout.
The last five minutes of the workout should consist of a stretching routine. Stretching increases flexibility and helps prevent muscle injury due to tight muscles at the end of a workout. Stretch out all the major muscles. Hold each stretch for at least ten seconds. Breathe deeply while stretching so you can relax and provide oxygen to your muscles.