Your Workout Session

Regardless of the type of sport you choose, warm-up, cool-down and stretching are also important to fitness improvement. Including recovery periods in your weekly schedule is crucial to fitness, as well. To maximize the benefits to your heart and safeguard against injuries, it is good to include workout session always includes all three of the following phases:

1. Warm-up

2. Exercise in target heart rate zone

3. Cool-down and stretching

Warm-up

A proper warm-up prior to an exercise session prepares your heart and muscles for the action that lies ahead. It stimulates blood circulation and makes muscles more flexible. It can also prevent injuries. Begin each workout slowly, giving your body a chance to warm up for 5 to 10 minutes at a heart rate below your selected target zone. Then gradually increase the intensity of your exercise until your heart rate reaches your target zone.

Exercise in Target Zone

Once your heart rate has reached your target zone, maintain that intensity for a set amount of time (typically 20 minutes or more), making sure you stay inside your target zone. It's important to be sensitive to your body's reactions while you exercise. Be sure to keep your breathing regular. If you feel exceptionally breathless or dizzy, you're probably working too hard (and pushing your heart rate beyond your target zone), so ease up a little.

Cool-Down and Stretching

Cool down by gradually reducing the intensity of your exercise to bring your heart rate back down to below your target zone. Then, stretch the main muscles you just worked to prevent injury and stiffness. For example, stretch your leg muscles after a run. And keep the following guidelines in mind while stretching:

- Don't bounce

- Stretch slowly and steadily

- Hold the stretch for a slow count of ten

- Don't push yourself into a painful stretch