Preparation reduces injuries and boosts performance. Warm-ups increase blood flow, muscle and core temperatures, and break temporary connective tissue attachments that stiffen and hurt.
Muscular contraction, response speed, strength, resistance, and cell oxygenation improve. Warm-ups vary in time and difficulty: Normal stretching.
Frequent exercise that elevates your heart rate to your goal zone improves cardiac health (however marathon training may be harmful).
It reduces heart disease risk. Cardio workouts help reduce blood pressure and prevent atherogenesis, which can cause coronary artery heart disease.
Weightlifting provides benefits beyond becoming shredded, especially as you age. Targeted muscle growth strengthens knees, ankles, and hips.
That reduces falls and injuries. Contrary to expectations, strength training enhances brain health, mobility, flexibility, memory, and executive function.
Pre-, during-, and post-workout hydration. Exercise dehydrates. Dehydration decreases short-term memory, focus, and performance.
Hydration enhances response speed and lowers fatigue. Watering as needed enhances duration and speed. Avoid fatal hyponatremia by sipping instead of drinking a bottle.
Start and end your routine slowly. Finish your warm-up slowly. A light jog after a long run might help you recover and prepare for your next workout.
Benefits include faster blood lactate recovery, immune system depression prevention, and cardiovascular and respiratory system recovery.
Fitness need rest days. Rest heals: Relaxation helps you rehydrate after exercise. Glycogen and blood sugar levels require 24-hour muscle
carbohydrate replenishment. Resting prevents overtraining. Elite runners and sportsmen are exhausted, depressed, and sleep-deprived.