Always WARM-UP before exercising

Warming-up your muscles before a workout is key to achieving better results, and that goes for all kinds of sports training.

By doing so, you can avoid muscle cramps through better blood circulation & mentally, you are telling your body to get ready for exercise.

You can warm-up by lightly* doing one of the following task for a duration of 10% of your total workout time:- rowing*, jogging, brisk-walking, or cycling.

*Lightly means at a slow & steady pace, or more specifically,

your Traget Heart Rate should be at 60% of your Maximum Heart Rate (MHR) during exercise. To calculate MHR, for guys its 220-Age (yrs), and for women its 226-Age (yrs). In other words, a 40-yr-old man, should keep his HR at 108 beats per minute (bpm) during warm-up.

*Rowing makes for a great warm-up because not only will you warm-up your upper & lower body muscles, it also works & lubricates all your major joints such shoulder, elbow, hip & knee joints - marvelous!