IHFA Quick Tip: Components of an Workout

This post is under construction. Check back for more specific details for each component!

General Warm Up: Get up and get moving! Especially if you’ve been sitting for awhile you’ll want to loosen up the body by doing a general (non specific to the main activity) warm up. This could include walking or jogging, biking, jump roping or other exercise to get your heart pumping and blood flowing.

Suggested Time: 5 Minutes

Dynamic Warm Up: A Dynamic Warm Up should include moving the body through various planes of motion (Frontal, Transverse, Sagittal), completing calisthenic type exercises (such as Jumping Jacks) and should include exercises that more specifically prepare the body for the main activity (such as completing Push Ups before performing a Heavy Bench Press). As part of your Dynamic Warm Up, you can also do a lighter version of the exercise, such as completing 10 repetitions at 50% of your workout weight for a particular exercise.

Suggested Time: 5 Minutes

Check out our Official 5 Minute Dynamic Warm Up for Physical Activity here!

Body of the Workout:

- Balance & Coordination Exercises
- Strength Training Exercises
- Cardiovascular Exercises

Suggested Time: 40 Minutes

Abdominals & Core:

Suggested Time: 5 Minutes

Static Stretching: Don’t forget to stretch! You want to stretch your muscles statically (without bouncing) when they are warm, this will help prevent injury, reduce soreness and best improve flexibility.

Suggested Time: 5 Minutes

Total Time: 60 Minutes.