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Exercise

Perform dynamic stretches (e.g., arm circles, leg swings)

Engage in light cardio (e.g., brisk walking, jogging) for 5-10 minutes

Focus on mobility exercises for major joints

Choose a balanced workout routine (e.g., upper body, lower body, core)

Use proper form and technique for each exercise

Include compound movements (e.g., squats, deadlifts, bench press)

Perform 2-3 sets of 8-12 repetitions for each exercise

Select an activity (e.g., running, cycling, swimming)

Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity per week

Incorporate interval training for added intensity

Monitor heart rate to stay within target zones

Perform static stretches for major muscle groups

Hold each stretch for 15-30 seconds

Focus on deep breathing to relax the body

Allow the heart rate to gradually return to normal

Drink water before, during, and after exercise

Consume a balanced meal or snack that includes protein and carbohydrates post-workout

Consider electrolyte replenishment for longer sessions

Schedule rest days to allow muscle recovery

Incorporate active recovery activities (e.g., walking, yoga)

Consider foam rolling or massages to alleviate muscle soreness

Monitor for signs of overtraining (e.g., fatigue, decreased performance)

Define short-term and long-term fitness goals

Keep track of progress with a workout journal or app

Adjust goals as needed based on performance and results

Celebrate milestones to stay motivated

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