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Enhances the ability to exert force. Incorporate through resistance training, such as weightlifting, at least twice a week, focusing on all major muscle groups.

Allows muscles to perform repeated contractions over time. Train by doing multiple sets of exercises, like push-ups or planks, with minimal rest between sets.

Improves heart and lung function, and increases stamina. Implement by engaging in activities like running, cycling, or swimming for at least 150 minutes per week at moderate intensity.

Improves joint range of motion. Add flexibility training daily with activities such as stretching, yoga, or Pilates.

Increases the ability to exert maximum force quickly. Engage in plyometric exercises like jump squats and box jumps, as well as Olympic lifting.

Enhances the ability to move quickly. Incorporate through sprinting drills and exercises that focus on explosive power, like jump squats or box drills.

Improves your ability to change direction quickly. Practice with drills such as ladder runs or cone drills that require quick changes in direction.

Helps prevent falls and maintains mobility. Implement with exercises like standing on one foot, Tai Chi, or using balance boards, gradually increasing difficulty.

Aids in recovery by gradually lowering the heart rate and stretching muscles post-exercise. Implement by performing low-intensity exercises like walking or static stretching after workouts.