Personal Training Must Consists of 3 Main Components:
1. Warm up (10min)
Before you engage in actual exercise you must warm up the muscles, get your temperature up to trigger certain enzymes to start working. Foam rolling can be used as part of the warm up. It helps decrease muscle tension by getting rid of muscle knots.
2. Workout (40min)
Sets of various excises for different muscle groups.
3. Cool-down (10min)
This involved bringing your heart rate back to normal state. In addition cool-down may consist of flexibility (static stretching), and myofascial release (foam roll).