Three Segments of Workout includes Warm-up, Main Exercise, & Cool-Down

1. Warm-Up

i) Purposes: improves performance and helps to prevent injuries.
ii) Activities: slow and gentle stretching, calisthenics, e.g. sit-ups, push-ups, easy jogging, sport-specific warm-up.
iii) Duration: 5 to 10 minutes.
iv) Intensity: until beginning to sweat; heart rate elevated to over 100 bpm (beats per minute).

Note: duration and intensity of a warm-up should vary with the fitness level of an individual and the sport-specific requirements.

2. Main Exercise

Exercise during this segment should reach an intensity of Target Heart Rate (THR) as explained in a latter section. Continuous and rhythmic activities that involve big muscle groups, such as jogging, running, swimming, and rowing.

3. Cool-Down

i) Purposes: Prevent blood pooling in lower limbs so as to avoid dizziness and fainting; facilitate lactic acid removal from muscles; prevent muscle soreness.
ii) Activities: Brisk walking or easy jogging; stretching.
iii) Duration: 5 - 10 minutes.

Note: Continue with cool-down activities until you have stopped sweating profusely and until your heart rate has dropped to below 100 bpm.