5 Basic Components of Your Workout Program + Workout Log

Recording your exercise sessions with a workout log will help you avoid injury, stay accountable, and view progress and improvement. This free printable Workout Logcan help you stay on track.There are five basic components that should be part of every exercise program. Whether you’re completing a cardio or strength training workout, or both, a proper warm up and cool down are essential.

Warm Up

What: Rhythmic movements and dynamic stretches.Why: Prevent injury and improve performance, allowing you to work out more efficiently. Gradually increase your heart rate, breathing rate, core body temperature, and metabolic systems.How: 5-10 minutes of total body movement at a moderate intensity (enough to raise heart rate, breathing, and body temp but not cause fatigue or become out of breath). Try to incorporate dynamic warm up moves with full range of motion, extension, rotation, and lateral movement.

Cardio

What: Dynamic, large muscle movements that maintain an increased heart rate.Why: Improve function of body systems, increase endurance, and help lose weight/maintain weight.How: 20-55 minutes of continuous movement activities like walking, running, dancing, cycling, or swimming. May include steady state or intervals.

Strength Training*

What: Strength building movements with weights, tubing, machines, equipment or body weight.Why: Increase strength of bones, muscles, and connective tissue. Increase muscle mass and resting metabolism rate to help maintain weight. Improve quality of life and ability to complete daily living activities.How: 1-3 sets of 8-12 repetitions that incorporate all major muscles. You should be a point of fatigue at the end of the set.

Cool Down

What: Full body movements of decreasing intensity.Why: Prevent abrupt, unsafe drops in heart rate, blood pressure and prevent blood pooling. Decrease muscle soreness and enhance recovery.How: Steadily decrease the pace and intensity for 5-15 minutes at the end of your workout.

Flexibility

What: Static stretches to promote flexibility and improve range of motion.Why: Improve range of motion and muscle elasticity to help prevent injury, improve performance, and promote stress relief.How: Stretch all major muscle groups concentrating on those used during your workout. Hold each stretch 30-60 minutes per side. Yoga or flexibility classes are also a great option.*Not all workouts will incorporate cardio and strength training within the same session, but warm up, cool down, and flexibility components should be included every time.Feel free to download, print, and share (but please do not alter) the following Workout Log