Heating and Cooling Down
The exercise program consists of a warm-up, aerobic exercise and cool-down. Perform the entire program at least twice and preferably three times a week.
After several months you can increase your workouts to four or five times a week.
heating stage
The purpose of the warm-up is to prepare the body for exercise and reduce injuries. Warm up for 2-5 minutes before vigorous or aerobic training.
Do activities that raise your heart rate and warm up your muscles like brisk walking, jogging, jumping and jumping rope
Lengthening
Stretch while your muscles are hot after a proper warm-up and again after your intense training or aerobic session. Muscles elongate and stretch more easily at these times due to their high temperature, which greatly reduces the risk of injury. The stretches should take 15 to 30 seconds.
exercise phase
This is the stage of exertion. After regular exercise, the leg muscles become more flexible. Work out at your own pace and make sure you keep your pace steady at all times.
The exercise rate should be sufficient to raise the heart rate to the target area.
Cool-down phase
The purpose of calming down is to return the body to its normal or close to normal position at the end of each sports session. Correct sedation slowly lowers the heart rate and allows blood to return to the heart.