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Primary Conditioning Exercise
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Warm Up/Cool Down Activity
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Group Aerobics
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Graduated low-level aerobic activity utilizing same muscle groups
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Circuit weight training
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Low-level aerobic activity (e.g. walking or stationary bike, low speed)
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Hiking
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Graduate from relatively flat terrain at minimal altitudes to steeper
terrain and higher altitudes
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Jogging and running
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Walking, walk-jogging, or jogging at a slower pace
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Outdoor cycling
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Begin with relatively flat terrain in lower geers; gradually
shift to higher gears and steeper terrain
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Racquetball, handball, or squash
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Walk-jog and/or graudated tempo volleying
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Rope skipping
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Graduated walking or walk-jogging pace and/or slow tempo rope-skipping
pace
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Sprinting
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Jogging and graduated pace in running intervals
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Stationary cycling
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Start with cycling against little or no resistance at 2/3 of
the pedal crank rpm used in the conditioning phase
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Stationary exercise devices
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Begin with 50 to 60% of intended conditioning workload or speed;
the duration of submaximal graduated warm-up should be proportional
to the peak intensity of the conditioning work load
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Stepping/standing exercise (e.g. stair climber, elliptical machine)
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Low-level aerobic activity (e.g. walking or cycling and/or relatively low-tempo
step exercise)
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Swimming
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Begin with slow crawl and gradually increase arm stroke and pace,
and/or begin with short one or two-lap slow intervals
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Tennis (competitive)
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Walk-jog and/or graduated tempo volleying proportional
to the level of the game
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