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. |