Warm-up and Stretching Exercises

B1 Exercise

Warm-up

• 5-10 minutes of light cardio to prepare the body for exercise
• Examples: jogging, jumping jacks, cycling, or rowing
• Increases blood flow and temperature in muscles
• Reduces risk of injury and improves performance

Stretching

• Focus on major muscle groups: hamstrings, quadriceps, chest, back, and shoulders
• Hold each stretch for 15-30 seconds and repeat for 2-3 sets
• Improves flexibility and range of motion
• Reduces muscle soreness and improves recovery

Strength Training

• Focus on exercises that work multiple muscle groups at once
• Examples: squats, lunges, push-ups, rows, and deadlifts
• Aim for 3 sets of 8-12 reps for each exercise
• Increases muscle strength and endurance

Cool-down

• 5-10 minutes of stretching and foam rolling
• Focus on the same muscle groups as the warm-up
• Reduces muscle soreness and improves recovery
• Helps to gradually bring the body back to a resting state

Cardiovascular

• Aim for at least 150 minutes of moderate-intensity cardio per week
• Examples: jogging, cycling, swimming, or brisk walking
• Improves heart health and reduces risk of chronic diseases
• Increases endurance and stamina

B1 Exercise

Warm-up

• Light cardio for 5-10 minutes to prepare the body for exercise
• Examples of warm-up exercises: jogging, jumping jacks, cycling, or rowing
• Warm-up increases blood flow and temperature in muscles, reducing the risk of injury and improving performance

Stretching

• Focus on major muscle groups: hamstrings, quadriceps, chest, back, and shoulders
• Hold each stretch for 15-30 seconds and repeat for 2-3 sets
• Stretching improves flexibility and range of motion, reducing muscle soreness and improving recovery

Strength Training

• Focus on exercises that work multiple muscle groups at once
• Examples of strength training exercises: squats, lunges, push-ups, rows, and deadlifts
• Aim for 3 sets of 8-12 reps for each exercise to increase muscle strength and endurance

Cool-down

• Spend 5-10 minutes on stretching and foam rolling
• Focus on the same muscle groups as the warm-up
• Cool-down reduces muscle soreness and improves recovery, gradually bringing the body back to a resting state

Cardiovascular

• Aim for at least 150 minutes of moderate-intensity cardio per week
• Examples of cardio exercises: jogging, cycling, swimming, or brisk walking
• Cardiovascular exercise improves heart health and reduces the risk of chronic diseases, increasing endurance and stamina

Learn about the importance of warming up and stretching before exercise, including techniques and benefits for improving performance and reducing injury.