1. Warm-up:
This phase involves light cardiovascular exercise, such as walking or jogging, to increase blood flow and prepare the body for more intense activity.
2. Flexibility training:
This phase focuses on stretching the muscles and joints, which can help improve range of motion, reduce muscle soreness, and prevent injuries.
3. Cardiorespiratory endurance training:
This phase involves more intense cardiovascular exercise, such as running, swimming, or cycling, for at least 20 minutes to improve heart and lung function.
4. Muscular strength and endurance training:
This phase involves using weights, resistance bands, or bodyweight exercises to strengthen the muscles and increase muscular endurance.
5. Cool-down:
This phase includes light cardiovascular exercise, such as walking or jogging, to gradually slow the heart rate and allow the body to recover after the workout.