Planning an exercise session

Below we look at how to plan an exercise session and ways to stay motivated.

Learn more about:

• The 3 parts of an exercise session
• Ways to stay motivated

The 3 parts of an exercise session

There are 3 general parts to an exercise session.

1. Warm-up

The aim of a warm-up is to increase blood flow to warm your muscles or gradually raise your heart and breathing rates. This prepares your body for further activity without a sudden elevation.

A warm-up can include 5–10 minutes of low intensity aerobic and cardio exercise and light stretching. Walking or stepping up and down on a stair are good warm-ups. If approved by your doctor or exercise professional, you can use light weights to warm up before strength training.

2. Training

This is the part of an exercise session when the work is done. It could include activities from one or more types of exercises:

• aerobic and cardio exercises
• strength and resistance training
• flexibility exercises
• balance exercises. People with weakened bones or peripheral neuropathy can improve stability with balance exercises
• pelvic floor exercises. Some people may need to exercise their pelvic floor muscles – especially if they have leaking or incontinence issues.

3. Cool-down

The cool-down allows your heart rate and blood pressure to gently return to normal. It also helps your body and muscles recover and reduces soreness after exercise. After aerobic or cardio exercise, cool down with 5–10 minutes of relaxed, low intensity activity such as slow walking or cycling. After strength or resistance training, you can cool down with light stretching.

Ways to stay motivated

	Start an exercise diary Record each day’s physical activity and exercise in a paper or digital diary or calendar. List the type of activity, and how long and hard you exercised.
	Go online Use free websites such as MyFitnessPal.com to record your exercise sessions. You can also use this website to record how much you’re eating and exercising.
	Use fitness apps Free smartphone apps such as Runkeeper, MyFitnessPal or STRAVA track your movement while you are exercising if you wear a smartwatch or keep your smartphone on you, or you can record your activity later. You can download them from the App Store (Apple) or Google Play (Android).
	Wear a gadget Also called wearables, devices such as those from Fitbit and Garmin are worn like a watch. They can track your steps or minutes of activity and transfer the data to your smartphone or computer. Some also monitor your heart rate and take electrocardiogram (ECG) measures.
	Have options for bad weather A combination of indoor and outdoor exercise options will mean you can keep exercising even if the weather changes or if it’s after dark.
	Buddy up with someone Exercise with family and friends to keep each other motivated. You can even share an online class together.

→ READ MORE: The different muscle groups