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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
Do warm up exercises. Though researchers cannot agree definitively on whether or not warm ups help you to perform better in exercises, they all agree that warming up certainly wonât hurt. Warm up before exercising by doing a less intense version of your intended workout for 5-10 minutes. If you plan to run, jog first.