Warm-up and Cool-down 暖身与缓和运动
The warning from fitness experts to warm up and cool down had failed to reach the masses with only 38 per cent of survey respondents saying they regularly completed pre and post sport regimes.
健身专家提醒说大部分人没有进行热身和放松运动，只有38%的被调查者说他们通常在运动前后完成热身和整理运动。
Basically it’s a series of near-maximum intensity sprints with less-intense recovery intervals (after a warm up of course) and usually lasts between 10-20 minutes (not counting warm up and cool down).
一般的流程是进行几组接近最高速度的冲刺跑，中间进行较低强度的恢复性跑（当然是热身后）， 通常要持续10-20分钟（不算热身和放松的时间）。
The total run can vary depending on how long a warm up and cool down you do. Remember, it is designed to be a continuous run with faster and slower paces, so don't stop during this speed training run.
记住，法特莱克是一种具有快配速和慢配速的连续跑，因此，在这个速度训练跑过程中，请您别停下来。
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