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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.
Warming up your muscles before you exercise is another way to ensure that you won't be limping for days after your perform squats. To warm up your muscles, try jogging or walking in place for five to 10 minutes before every exercise session -- even strength training.