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Leisure and Cultural Services Department - Healthy Exercise for All CampaignLeisure and Cultural Services Department

Leisure and Cultural Services Department - Healthy Exercise for All CampaignLeisure and Cultural Services Department

Brand Hong Kong - Asia's world city

Running for Health

Running for Health

Suggested Exercise Procedures

A. Introduction

Procedure	Physical Activity	Duration(minutes)	Purpose
Warm-up	Jogging	3 to 5	To raise body temperature To allow your body to gradually prepare for further exercise
	Stretching exercise	At least 10	To enhance the flexibility of joints To prevent or reduce the risk of injuries during exercise
	Running at an increased pace	3 to 5
Workout	Running exercise of a moderate to vigorous intensity	At least 30	To strengthen cardiopulmonary function To enhance muscular strength and endurance To improve bone health To improve body balance
Workout	A suitable amount of resistance training	At least 30
Cool-down	Jogging	At least 5	To allow your body to calm down gradually after exercising at a vigorous intensity To reduce fatigue caused by the accumulation of metabolic wastes To allow more blood flow to other organs so that your body can return gradually to the normal condition
Cool-down	Stretching exercise	At least 10

During cold weather, spend more time warming up and do warm-up exercise at a higher intensity, and wear suitable clothing to maintain your body temperature.

warming up