Table 1.
Component | Includes these exercises | Repetitions per exercisea | Duration of a single exercise or repetition | Duration per 60 minutes class | Major benefits |
Warm-up | - Range-of-motion. - Low-intensity aerobics. |
4–8 | 2 seconds per repetition | 10 minutes minimum | - Increases internal body temperature. - Injury prevention. |
Aerobics | - Aerobic exercises (e.g. walking, swimming, cycling) | Varies | Varies | 15–30 minutes | - Cardio respiratory endurance. |
Resistance training | - Body- weightb exercises. - Resistance exercises. |
8–15 | 6 seconds per repetition | 15–30 minutes | - Muscular strength and endurance. |
Cool-down | - Stretching. | 1 | 30–45 seconds per stretch | 5–30 minutes | - Improved flexibility. |
- Relaxation techniques. - Stress-reduction techniques. |
Varies | Varies | 5–30 minutes | - Relaxation, stress reduction. |
aSeveral factors determine the number of repetitions, such as the component of exercise, the level of fitness of the participant, the level of progress for that exercise, day-to-day variations in the participant's state, and the total amount of time available for the exercise class.
bBody-weight exercises are exercises in which one's body weight, such as the weight of one's arm or legs, serves as the resistance.