during the you should gradually decrease the peace of exercise untill your pulse rate lowers to at least 120 beats per minute
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Cool doen
Massage
Peak
During the cooldown phase of your workout, you should gradually decrease the intensity of exercise until your pulse rate lowers to at least 120 beats per minute. This can be achieved through activities such as walking or gentle stretching. It is important to give your body time to transition from a high-intensity workout to rest, as this will help prevent injury and promote recovery.
In addition to the cooldown phase, incorporating a cool down period can also help with recovery. This can include activities such as foam rolling, stretching, or using a massage gun to target specific muscle groups. This can help reduce muscle soreness and improve flexibility.
Another option for recovery after a workout is to incorporate a massage. This can help reduce muscle tension, improve circulation, and promote relaxation. A massage can be done by a professional therapist or self-administered using tools such as foam rollers or massage balls.
Lastly, it is important to reach your peak performance during your workout. This is when you are performing at your highest level of intensity and pushing your limits. By reaching your peak performance, you can challenge yourself and improve your fitness levels. Remember to always listen to your body and adjust your workout intensity as needed to prevent injury.