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Trainers break down everything you need to know to get a full-body warm-up at home to prevent injury and maximize your workout—and it only takes five minutes.
A quick four-part warm-up includes foam rolling and body weight exercise Adams said typically spends about five minutes warming up with muscle activations, followed by five minutes of light cardio.
This was intended as a gentler option for sedentary people who had done no exercise for over a year. It included 3 minutes of warm-up, 10 repetitions of 60-second bursts at 60% peak power (80–95% of heart rate reserve) each followed by 60 seconds of recovery, and then a 5-minute cool-down. [19]
To add challenge to the workout, each of these sprints may start at predetermined time intervals - e.g. 200 metre sprint, walk back, and sprint again, every 3 minutes. The time interval is intended to provide just enough recovery time. A runner will use this method of training mainly to add speed to their race and give them a finishing kick.
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An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance, minimize post-workout muscle soreness, and decrease the chances of injury and for other reasons. An example of a training session is: [17] [6] Warm up: easy running for 5 to 10 minutes.
The duration varies for different people, but 3–10 minutes is generally considered adequate for most people. Stretching, especially static stretching allows the muscles to be elongated and lengthened. [5] Rehydration is an essential part of the procedure and should be done either during stretching and light intensity or after these steps.
Leg lift. Begin on your back with your feet straight out in front of you. Lift your legs straight up toward the ceiling, then exhale as you slowly lower your legs toward the mat to a 45-degree angle.