S for stretching
W for weight training
A for aerobics and
N for nutrition.
I have included nutrition in the SWAN formula as nutrition and exercise go hand in hand; one is incomplete without the other if REAL fitness is desired. After all nutrition is very much a form of exercise..--- an exercise of control.

EXERCISE PLANNING

Charted above is a typical work out schedule of a seasoned fitness buff.
The exercise session starts with a WARM UP AND ENDS WITH A COOL DOWN. In between you can perform Stretching, Weight training and Aerobics.

What is Warm up?
A set of movements that would gradually raise the rate of blood flow, heart rate and body temperature constitute warm up. Spot walking, slow swimming or easy cycling are good methods to warm up.

Why warm up?
At rest our body is functioning at a slower metabolic rate. Exercise elevates the metabolic rate by increasing the tissue demands of substances like Oxygen and glucose. The heart rate gets faster and the blood pressure is elevated. Faster blood flow is associated with an increase in body temperature. This change from resting state to exercise state needs to be gradual. Warm up gives an opportunity for the cardiovascular, muscular and other body systems to adapt to exercise. Warm up avoids sudden elevation of heart rate and blood pressure, which could have bad consequences. Warm up also prepares the muscles to get ready for the next phase of exercises like stretching.
Stretching follows warm up and further prepares the musculoskeletal tissues for vigorous movements. Warmed up muscles need to be elongated to make them supple and elastic. Stretching avoids injury and makes the ensuing aerobic or weight training work out more pleasurable. Stretching exercises are a must before undertaking a sporting activity where the very muscles used in the sport need to be stretched. So before belting down a serve in tennis or teeing off the golf ball be sure to stretch the concerned muscles.
Warm up and stretches can be followed with the main work out which may be aerobic exercise like walking, cycling or swimming. If you desire to perform weight training it should be done after warming up and stretching the muscles. After the main work out don’t give in to the temptation of hitting the chair. You need to cool down slowly and do some relaxation exercises before calling it a day.

What is cool down?
Tapering down the intensity of the work out by performing limbering and stretching exercises followed by deep breathing relaxation exercises is called termed cooling down.
As you approach the end of your work out the level of exertion is gradually brought down and the muscles used in the work out are stretched a couple of times. This is followed by performing deep breathing exercises in a lying down position to feel complete relaxation. You enjoy the post exercise mind body harmony.

Why cool down?
When you exercise there is a lot of blood flow in your muscles. If you stop suddenly there may be pooling of blood in the extremities and cause giddiness and sometimes collapse. Cooling down exercises release the extremity blood into the circulation and make the transition easier. Stretching the muscles used in the exercises ensures against post exercise soreness and stiffness. Many times this stiffness encourages persons to `bunk’ the next work out session. Deep breathing and relaxation techniques are a great way to end a work out in a positive frame of mind and a sense of fulfillment.