Final answer:
A workout routine should include a warm-up session of light cardio and dynamic stretching, and a cool-down session of low-intensity exercise and static stretching. Post-workout recovery including hydration, nutrition, and rest is also important.
Step-by-step explanation:
Sessions to Include Before and After a Workout
A well-structured workout routine typically encompasses several important phases to optimize performance and recovery. Before starting a workout, it is critical to engage in a warm-up session. This can include 5-10 minutes of light cardiovascular exercises such as jogging or skipping and dynamic stretching to prepare the muscles and joints for the upcoming physical activity.
After completing a workout, a cool down session is imperative to facilitate recovery. This should consist of a period of low-intensity exercises like slow walking, followed by static stretching of the major muscle groups worked during the session, lasting for about 5-10 minutes. The cool down helps to reduce the heart rate gradually and can aid in the reduction of post-exercise muscle soreness.
It's also beneficial to incorporate post-workout recovery techniques such as hydration, nutrition, and possibly foam rolling or massage to further support muscle recovery and repair. Planning for adequate rest between workouts is also key for allowing the body to recover fully.