It is best to do 5-10 minutes of low-intensity warm-up exercises before formal training. Preparatory activities can reduce the consumption of exercise on the body's cardiovascular system and blood supply system, and help relieve fatigue as soon as possible after exercise.

If you perform program exercises or high-intensity high-density exercises with intervals, be prepared to do 5-10 minutes of stretching exercises after completing the preparation activities.

Your flexibility exercises should involve as many muscles as possible in the area you are working on. Remember, before each training session, you should do some stretching exercises after warming up. Warm-up preparation can comprehensively increase the temperature of all parts of the body. Make the muscles of your body more flexible and less likely to strain muscles due to stretching exercises.

Relaxation activities after training

Every time you exercise, some by-products are produced in the body, namely lactic acid, which can make muscles stiff and sore. Relaxing exercise can make lactic acid circulate quickly in the blood in the body and be metabolized out of the body.

Relaxation exercise should be carried out for 5-10 minutes, which is achieved by gradually reducing the intensity of exercise. After each training, the muscles will accumulate a lot of exudate, which will leave scars on the muscles and shorten the length of the muscle fibers, causing muscle injury and pain. Therefore, do another stretching exercise to restore the muscle fibers to their original length, so that the exudate can be discharged from the muscle tissue. It is very important to do this. This avoids muscle soreness, which experts call delayed onset muscle soreness (D.O.M.S.), which peaks after 48 hours. This is why I feel pain on the third day after training, sometimes even unbearable