Exercise Sequence

Regardless of your goals and training routines, there is an exercise sequence that should be followed to improve exercise performance and reduce the risk of injury. This sequence includes warming-up, stretching, and cooling-down, as outlined in Figure 4-4. The rationale for following this sequence is discussed next.

Figure 4-4. Recommended Exercise Sequence

3. Physical Activity Session

2. Stretch (Dynamic)*

3. Physical Activity Session

4. Cool-Down

5. Stretch (Static)*

*Refer to the exercises found in Levels 2 and 3 of the Physical Activity Pyramid. **For more information on stretching see Chapter 9.

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