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After your workout: Choose a piece of cardio equipment and maintain an easy pace for 5-10 minutes. After this hold all stretches for at least 30 seconds. For maintaining FLEXIBILITY, at least 3 times a week is recommended. Hip Flexor Shoulder TRAINING TIPS! Warm up for 5-10mins before commencing. Closed in shoes are compulsory. A training towel is needed at all times Drink plenty of water during and after exercise. Small sips at regular intervals. If you feel faint or dizzy, stop exercising. See one of our trainers if you have any queries or problems. 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