Read to Understand
What is an exercise program? It is a plan or a program detailing a range of physical exercises and
the amount of time each exercise should be performed or used especially in gymnasiums,
where they are typically tailored to individuals' needs.
A good exercise program is a key to promote and maintain your good health. It is a way to make
sure that you get the most out of your workouts and that you are targeting all your muscle
groups. Many people exercise but they do not get the full benefits of their exercises. By
planning out an exercise program, you can make sure that you are not wasting your time.
An exercise program that is tailored specifically to your needs is a great way to stay physically
and mentally fit. It also provides additional benefits such as: improved condition of the heart
and lungs, increased muscular strength, endurance and motor fitness, increased aerobic fitness,
improved muscle tone and strength, weight management, better coordination, agility and
flexibility, improved balance and spatial awareness, increased energy levels, improved
immunity, increased physical confidence, reduced risk of chronic disease (such as type 2
diabetes and heart disease), improved sleep, improved brain function and health, improved
general and psychological well-being, greater self-confidence and self-esteem, and improved
social life.
In engaging or participating in any physical activity or sports, it is important to start with a
warm-up exercise to prepare your body for the activity and end with a cool-down exercise to
relax your muscle and return your body to its normal temperature.
There are three things every exercise program should have:
1. Warm-Up Exercise
2. Major Exercise Focus
a. Flexibility exercise
b. Strength exercise
c. Endurance exercise
3. Cool down Exercise
Warm-Up Phase
It is important to increase the body’s temperature to prepare the muscles to any succeeding
strenuous activity. By warming up, the muscles are provided with sufficient amount of blood
and oxygen supply so that they will contract more efficiently. Without warming up, you may
have greater risk of physical injuries as you proceed immediately with vigorous activities.
Flexibility Exercises
This phase of exercise follows immediately after warm-up. It is done by doing gradual stretching
activities from upper to lower extremities. There are different types of stretching to improve
flexibility: static, and dynamic stretching.
Static stretching is more appropriate in the cool down exercise as they help muscles to relax,
realign muscles fibers and re-establish their normal range of movement.
Dynamic stretching exercises specifically prepare the muscles for active contraction. However,
they do not cause long-term improvement in flexibility because of the short stretching time.