Always Warm-up First 3-5 minutes     Before you do any physical activity, you should warm-up to get your body, your heart, lungs and muscles ready to exercise.      Slow warm-ups help protect against injury. Stretching makes your muscles and joints more flexible, too.      Hold each warm-up stretch for 10-30 seconds without bouncing.

Work-out (Conditioning Period) 20-30 minutes     This is where you exercise to make your heart beat faster (cardiovascular fitness)

Cool Down 3-5 minutes     Don’t stand still or lie down right after exercising. Walk around for a few minutes. The cool-down lets your body slow gradually after exercising and allows your breathing and heart rate to return to normal. It is also important to stretch any muscles that feel tight or tense.