The conditioning phase of a workout should be

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The conditioning phase of a workout should be

From start to finish….

Warm-up and cool-down activities should be an essential part of all exercise programs. The purpose of warm-up activities is to prepare the body, especially the cardiovascular and musculoskeletal systems, for the conditioning or stimulus phase of the exercise session. The cool-down phase assures that venous return to the heart is maintained in the face of significant amounts of blood going to the previously working muscles.

Let’s break it down.

Light aerobic endurance activities, coupled with activities, provide the fundamental basis for both the warm-up and cool-down phases. The length of the warm-up and cool-down periods depends on several factors, including the type of activity engaged in during the conditioning period, the level of intensity of those activities, and the age and fitness level of the participant. In general, the warm-up and cool-down phases should last approximately five to ten minutes each.

Pressed for time?

If you have less time available to work out than usual, it is recommended that the time allotted for the conditioning phase of the workout be reduced, while retaining sufficient time for both the warm-up and cool-down phases.

The conditioning phase of a workout should be

The conditioning phase of a workout should be

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The conditioning phase of a workout should be

The conditioning phase of a workout should be

The conditioning phase of a workout should be

Jessica Matthews, M.S., E-RYT500 is faculty in kinesiology and integrative wellness at Point Loma Nazarene University and professor of yoga studies at MiraCosta College, where she helps to grow and mentor the next generation of health and wellness professionals. A dynamic speaker, respected educator, fitness industry veteran and featured wellness expert, Jessica is a trusted and recognized go-to media resource, regularly contributing to numerous publications and outlines on topics ranging from fitness and yoga, to health coaching and career development. Additionally, she serves as ACE’s senior advisor for health and fitness education, and is the lead editor and author of the ACE Group Fitness Instructor Handbook: The Professional’s Guide to Creating Memorable Movement Experiences. You can connect with her at, @fitexpertjess (Twitter and Instagram) and

The conditioning phase of a workout should be



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If you are working out, but not seeing results, you might have hit a plateau.

If that's the case, Cassie Gallagher, co-owner of Avenu Fitness in West University and River Oaks, says consider changing your workouts to the phases of exercise.

There are three phases of exercise: power, strength and endurance.

Gallagher recommends sticking with each phase for four to six weeks.

Power is explosive movements in the four to six reps range.

Strength is heavyweight and about eight to 10 repetitions.

Endurance is lighter weight with 15 to 20 reps range and shorter breaks. When Gallagher says shorter breaks, she recommends 15 to 20 seconds and for beginners, go when you feel ready.

Here are examples of similar movements that will work your back in power, strength and endurance:

  • Power: Take a medicine ball, lift over the head, and throw it down at the ground in front of you.
  • Strength: Go for a heavyweight, lean over into a lunge position, resting one arm on the front leg. With the other arm, lift the arm back into a row.
  • Endurance: Do the same movement with a lighter weight and higher repetitions.

Here is an example of an exercise that works the lower body, biceps and shoulders in each phase:

  • Power: Squat down, pick up, and toss a medicine ball up in the air and then hop out of way.
  • Strength: With heavyweights in each hand, squat, do a bicep curl, and as you stand, lift arms into a shoulder press.
  • Endurance: Do the same movement with lighter weight and much faster.

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What is the conditioning phases of exercise?

Three key phases to exercise are the warmup, training, and the cool down. During the warmup you ready the body for what's to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.

How long should the conditioning stage last?

As a general rule, most phases will last 3-4 weeks. This is an important phase as it prepares athletes for strength work to come in the later phases of training.

What is the 4 phases of exercise?

Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury.