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Home > Workout

Workout

Warm-Up

Start with light cardio (5-10 minutes)

Perform dynamic stretches (arm circles, leg swings)

Gradually increase intensity

Strength Training

Choose target muscle groups

Select appropriate weights/resistance

Perform 3-4 sets of 8-12 repetitions

Focus on proper form and technique

Cardiovascular Exercise

Choose preferred cardio activity (running, cycling, etc.)

Aim for at least 20-30 minutes of continuous movement

Maintain target heart rate zone

Cool Down

Gradually reduce intensity (5-10 minutes)

Incorporate static stretches for major muscle groups

Focus on breathing and relaxation

Hydration and Nutrition

Drink water before, during, and after the workout

Plan a post-workout meal or snack with protein and carbs

Avoid heavy meals immediately before exercising

Recovery

Allow time for muscle recovery (48 hours between strength training the same muscle group)

Consider foam rolling or massage

Prioritize sleep and rest days

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