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Exercises

Perform dynamic stretches for 5-10 minutes

Include arm circles, leg swings, and torso twists

Gradually increase heart rate with light cardio (e.g., jogging in place)

Select exercises for major muscle groups (e.g., squats, push-ups, lunges)

Choose appropriate weights or resistance levels

Aim for 3 sets of 8-12 repetitions for each exercise

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

Determine duration (e.g., 20-60 minutes)

Monitor intensity (e.g., moderate to vigorous)

Perform static stretches focusing on all major muscle groups

Hold each stretch for 15-30 seconds

Breathe deeply and relax muscles during stretching

Drink water before, during, and after exercise

Consider a pre-workout snack (e.g., banana or yogurt)

Refuel with a balanced meal post-workout (e.g., protein and carbohydrates)

Allow time for rest between workouts targeting the same muscle groups

Incorporate rest days into your weekly routine

Consider activities like yoga or foam rolling for recovery

Keep a log of workouts, including exercises, sets, and repetitions

Monitor changes in strength, endurance, and flexibility over time

Adjust workout plans based on progress and goals

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