Workout ko log main set se start aur last rep pe end maan lete hain. Warm-up aur cool-down ko “time waste” maante hain, phir joint pain ya stiffness ko bad luck samajh lete hain.
Warm-up ka aim body ko slowly exercise mode me shift karna hai. Light cardio (5–10 minute walk, slow jog, cycling) se heart rate dheere-dheere upar aata hai, muscles warm hote hain, joints lubricated feel karte hain. Uske baad dynamic movements—leg swings, arm circles, hip rotations—se range of motion activate hoti hai.
Direct heavy weights ya sprints pe jump karoge, to cold muscles and joints pe sudden load padhta hai, jisse strain risk badhta hai. Warm-up se mind bhi “training zone” me aa jata hai, focus improve hota hai.
Cool-down me intensity gradually kam karna hota hai. Workout ke baad achanak bed ya chair pe girne se blood pooling, dizziness, ya tightness ho sakti hai. Thode minutes light walking, deep breathing, aur gentle stretching se body normal mode me smoothly return karti hai.
Ye extra 10–15 minute aapke poore training career me injury risk aur recovery quality pe huge impact dal sakte hain. Isko optional nahi, program ka part samjho.