A training program is in most cases designed with the following elements in mind:

• warm up,
• cardiovascular exercises,
• strength training exercises,
• flexibility exercises / cool down,
• balance training.

A complete warm up is very essential, especially for older adults whose overall condition is average or below average.

This is what happens when you warm up your body before a workout;

• you are adjusting your blood flow and are allowing a gradual increase in oxygen requirements; 
• it helps your heart to prepare for higher physical activity; 
• your muscle temperature increases and your neural transmission improves (the interaction between brain and muscles);
• you are mentally preparing yourself for the workout.

A lot of good things that prevent an early onset of fatigue and decrease the risk of injuries. It is therfore important to always begin an exercise program with a warm up.

A good warm up lasts about 10 to 15 minutes, is continuous, rhythmic and with a slow increase of the range of motion. The entire warm up should feel "fairly light".

The type of warm up can be different for each person.
The following is an example;
 
Begin with your feet; slowly walking or marching in place, or ankle circles when you start from a chair. Then side toe taps, small kicks, knee lifts and knee extensions. Go slowly from your lower body to your upper body.

Remember to keep it "fairly light", breathe normally and take your time.

Get your arms involved. Begin with fingers, wrists and elbow bends. Make arm circles and outward reaches followed by shoulder circles, side bends with overhead reaches and neck rotations.

When you feel comfortable, make combinations of upper- and lower body movements. If you like to keep it simple then ball throwing activities can be a good alternative.

"Listen" to your body while doing the warm up. If you experience dizziness or pain or feel uncomfortable in any way, then stop the activity and check with your doctor when you think it necessary.

When you have warmed up sufficiently, then the next step of a training program are cardiovascular exercises (to be continued on the next page).