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I believe stretching and proper warm-up is the key to preventing injury and is necessary to achieve maximum output from your body. Your body is like a car. Does your car perform best when its cold in the morning or 10 minutes after you've been driving it? Obviously after its warmed up. Therefore, my warm-up includes:
Lifting: 5 to 10 minutes of light cardio to bring my heart rate to around 140-150 (about 70% max hr) then I will always stretch my legs and the muscle group I'm working followed by a light warm-up set.
Cardio: the first 5 minutes will be light (50-60%max hr) then I'll increase intensity
Triathlon: for a sprint triathlon normally I'll swim 300m and bike 1 mile very light
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