It is best to do low-intensity warm-up exercise for 5- 10 minutes before formal training. Warm-up activities can reduce the consumption of cardiovascular system and blood supply system, which is beneficial to relieve fatigue as soon as possible after exercise.

If you do event sports or intermittent high-intensity and high-density sports, do stretching for 5- 10 minutes after warm-up activities.

Your flexibility exercise should involve as many muscles as possible in the area where you will practice. Remember, before each training, you should do some stretching exercises after warm-up preparation. Warm-up preparation can comprehensively improve the temperature of all parts of the body. Make your muscles in all parts of your body more flexible and free, and it is not easy to strain your muscles because of stretching.

Relaxation activities after training

After every exercise, lactic acid will be produced more or less in the body, which can make muscles stiff and sore, while relaxing exercise can make lactic acid circulate quickly in the blood in the body and metabolize it out of the body.

Relaxation takes 5- 10 minutes, which is achieved by gradually reducing the intensity of exercise. After each training, muscles will accumulate a lot of exudates, leaving scars on muscles, shortening the length of muscle fibers, and causing muscle injury and pain. Therefore, it is necessary to do another stretching exercise to restore the muscle fiber to its original length and let the exudate be discharged from the muscle tissue. This is very important. In this way, muscle pain can be avoided, which experts call delayed onset of muscle pain (D.O.M.S), and the pain will reach its maximum after 48 hours. This is why I feel pain on the third day of training, and sometimes I can't even stand it.

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