Warm Up & Exercise

Mukti Arora

HOD , PG Department of Cosmetology

Streching and Warm up Exercise

Warm-Up:

1. Gradual Intensity: Start with low-intensity movements to gradually increase your heart rate and warm up your muscles.
2. Duration: Aim for about 5-10 minutes of warm-up exercises.
3. Cardiovascular Warm-Up: Incorporate light cardio activities like jogging, brisk walking, or cycling to get your blood flowing.
4. Dynamic Movements: Use dynamic stretching exercises that involve movement, such as arm circles, leg swings, and torso twists.
5. Engage Major Muscle Groups: Include movements that engage the large muscle groups you'll be using during your workout.
6. Maintain a Comfortable Pace: Warm up at a pace that allows you to easily carry on a conversation.

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Stretching:��

• Static Stretching: Hold each stretch for about 15-30 seconds. Avoid bouncing, as this can cause muscle strain.
• Target Major Muscle Groups: Focus on stretching areas like the neck, shoulders, arms, chest, back, legs, and calves.
• Breathe: Take slow, deep breaths while holding each stretch. Exhale as you gently increase the stretch.
• Avoid Overstretching: Stretch until you feel mild tension, but not to the point of pain. Listen to your body.

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• Symmetrical Stretching: Stretch both sides of your body equally to maintain balance.
• Include Specific Stretches: If you have specific areas of tightness or concern, include stretches that target those areas.
• Post-Workout Stretching: Consider doing some light stretching after your workout to help with flexibility and reduce muscle soreness.
• Stay Consistent: Make stretching a regular part of your fitness routine to improve flexibility and range of motion over time.

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Exercise for Weight loss

• Cardiovascular Exercises:
• Brisk Walking: A low-impact exercise that can be done anywhere. Aim for at least 30 minutes per day.
• Running/Jogging: High-intensity, effective for burning calories. Start at your own pace and gradually increase intensity.
• Cycling: Great for leg strength and cardiovascular health. You can cycle outdoors or use a stationary bike.
• Swimming: A full-body workout that's easy on the joints. It burns a significant number of calories.
• Jumping Rope: An excellent high-intensity exercise that engages various muscle groups and improves coordination.
• Dancing: Fun and engaging, dancing can be a great way to burn calories. Consider dance styles like Zumba or hip-hop.

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• Strength Training Exercises:

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• Weight Lifting: Builds muscle mass, which increases your resting metabolic rate, helping you burn more calories even at rest.
• Bodyweight Exercises: Include push-ups, squats, lunges, and planks. These help build muscle and burn calories.
• Resistance Band Exercises: These provide resistance, helping to tone muscles and increase strength.

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• Interval Training:

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• High-Intensity Interval Training (HIIT): Alternating between short bursts of intense activity and brief periods of rest or lower-intensity exercise. HIIT is very effective for burning calories and improving cardiovascular fitness

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• Core Strengthening:

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• Crunches, Planks, Russian Twists: Targeting your core muscles helps improve posture and overall strength.

• Flexibility and Balance Exercises:

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• Yoga and Pilates: These exercises improve flexibility, balance, and core strength. They also promote relaxation and stress reduction.

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• Circuit Training:

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• Combining Strength and Cardio: Circuit training involves moving from one exercise to another with minimal rest in between. This keeps your heart rate up while working on strength.

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• Sports and Recreational Activities:

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• Engage in sports like tennis, basketball, soccer, or activities like hiking or swimming for a fun way to burn calories.

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THANK YOU