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As most fitness enthusiasts must already know, skipping warm-up and cool-down exercises can do more harm than good. While it is important to focus on the main workout, remembering that the body needs proper preparation before intense activity and gentle recovery afterwards is also essential. Especially for high-intensity training, understanding the right warm-up and post-workout exercises is integral for preventing injuries and improving performance.

The importance of warm-up exercises

Easy warm-up exercises to do before a workout

Start with 8–10 minutes of dynamic movements that activate major muscle groups:

Best post-workout exercises

Spend 5–10 minutes on these calming movements:

• Forward bends
   This stretch relaxes the hamstrings and lower back after heavy leg work.
   
• Quad stretch
   Standing or lying quad stretches help release tension in the front of the thighs.
   
• Chest and shoulder stretch
   Opening up the chest counteracts tightness caused by push-ups or weightlifting.
   
• Calf stretch
   Essential after running or skipping, calf stretches prevent cramps and stiffness.
   
• Deep breathing
   Slow, controlled breathing helps bring the body back to a resting state and reduces stress.