{"id":13279,"date":"2026-01-23T12:56:57","date_gmt":"2026-01-23T12:56:57","guid":{"rendered":"https:\/\/stilidivita.netseven.work\/?post_type=pillola&#038;p=13279"},"modified":"2026-01-27T12:09:31","modified_gmt":"2026-01-27T12:09:31","slug":"riscaldamento-e-defaticamento","status":"publish","type":"pillola","link":"https:\/\/stilidivita.netseven.work\/en\/pillola\/riscaldamento-e-defaticamento\/","title":{"rendered":"Riscaldamento e defaticamento"},"content":{"rendered":"\n<p>\u00c8 molto importante <strong>riservare i primi minuti<\/strong>&nbsp;di una camminata, di un allenamento o una lezione ad una fase di&nbsp;<strong>riscaldamento<\/strong> e gli&nbsp;<strong>ultimi minuti<\/strong>&nbsp;ad una fase di&nbsp;<strong>defaticamento<\/strong>. <br>Frequentemente, infatti, ci si concentra solo sull\u2019attivit\u00e0 principale da svolgere, senza pensare all\u2019importanza del prima e del dopo: invece, anche queste due fasi sono fondamentali per <strong>ottimizzare la performance<\/strong> durante l&#8217;allenamento e <strong>ridurre il rischio di infortuni<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><section data-block-id=\"block_54e3f7ab4739c1be60e72c2a9b271285\" class=\"typography-list2 alignwide flex flex-col gap-6 md:gap-11 mb-6 md:mb-10\">\n\n            <h3 class=\"!text-2xl md:!text-3xl font-semibold text-primary-700 !mb-0\">Riscaldamento<\/h3>\n    \n    \n<\/section>\n\n\n\n<section data-block-id=\"block_543ed9c9c9201637960a094d0739d038\" class=\"accordion alignwide py-10\">\n\n    <div class=\"n7-accordion !shadow-none p-0\">\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-1\" id=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-1\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Cos&#8217;\u00e8 e a cosa serve\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-1\" role=\"region\" aria-labelledby=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-1\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <p>Il <strong>riscaldamento<\/strong>, o <em>warm-up<\/em>, serve a <strong>preparare l&#8217;organismo all\u2019attivit\u00e0 fisica<\/strong>: scalda i muscoli, lubrifica le articolazioni e attiva l\u2019apparato cardiovascolare e respiratorio.<\/p>\n<p>Riscaldarsi correttamente <strong>favorisce una migliore\u00a0<em>performance\u00a0<\/em><\/strong>e\u00a0<strong>riduce <\/strong>il\u00a0<strong>rischio di infortuni<\/strong>: infatti, molti infortuni sono correlati a un riscaldamento insufficiente (eseguire gli esercizi &#8220;a freddo&#8221;) o non sufficientemente specifico per l&#8217;attivit\u00e0 da svolgere: ad esempio, se questa prevede l&#8217;utilizzo prevalente degli arti inferiori, \u00e8 importante scaldarsi focalizzando adeguatamente questi ultimi.<\/p>\n\n                <\/div>\n            <\/div>\n        <\/div>\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-2\" id=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-2\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Quanto dura?\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-2\" role=\"region\" aria-labelledby=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-2\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <p>&nbsp;<\/p>\n<ul>\n<li><strong><strong><strong><strong>In generale: almeno 5-10 minuti<\/strong> (meglio qualche minuto in pi\u00f9 che in meno!).<\/strong><\/strong><\/strong><\/li>\n<li><strong>Prima di un\u2019attivit\u00e0 pi\u00f9 impegnativa<\/strong>: pu\u00f2 durare anche <strong>15-20 minuti<\/strong> e comprendere <strong>movimenti simili a quelli che caratterizzano l\u2019attivit\u00e0<\/strong>, eseguendoli ad un&#8217;intensit\u00e0 pi\u00f9 bassa.<\/li>\n<\/ul>\n\n                <\/div>\n            <\/div>\n        <\/div>\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-3\" id=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-3\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Cosa inserire\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-3\" role=\"region\" aria-labelledby=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-3\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <ul>\n<li><strong>Es<\/strong><strong>ercizi di mobilit\u00e0 articolare.<\/strong><\/li>\n<li><strong>Esercizi di attivazione generale dell&#8217;organismo<\/strong>: prevalentemente di <strong>natura aerobica<\/strong>, a <strong>basso impatto<\/strong> (no salti o saltelli), svolti a <strong>corpo libero<\/strong> o con attrezzi leggeri quali bastoni o elastici.<\/li>\n<li><strong>Intensit\u00e0 crescente<\/strong>, arrivando a sentirsi belli caldi e sciolti.<\/li>\n<\/ul>\n\n                <\/div>\n            <\/div>\n        <\/div>\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-4\" id=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-4\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Consigli pratici\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_543ed9c9c9201637960a094d0739d038-4\" role=\"region\" aria-labelledby=\"accordion-trigger-block_543ed9c9c9201637960a094d0739d038-4\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-13977 size-thumbnail alignleft\" src=\"https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-150x150.avif\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-150x150.avif 150w, https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-300x300.avif 300w, https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-450x450.avif 450w, https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147.avif 512w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>Nel caso di una camminata a passo sostenuto o di una corsa, \u00e8 opportuno passeggiare circa 5 minuti iniziando con un\u2019andatura tranquilla e incrementando il ritmo in modo graduale, eseguendo anche anche dei movimenti di mobilit\u00e0 articolare, come rotazioni esterne e interne, sollevamento delle ginocchia mentre si cammina e circonduzioni delle spalle.<\/p>\n\n                <\/div>\n            <\/div>\n        <\/div>\n          <\/div>\n\n  <\/section>\n\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><section data-block-id=\"block_5bda1e5c88dcb069aa524e8801896b5c\" class=\"typography-list2 alignwide flex flex-col gap-6 md:gap-11 mb-6 md:mb-10\">\n\n            <h3 class=\"!text-2xl md:!text-3xl font-semibold text-primary-700 !mb-0\">Defaticamento<\/h3>\n    \n    \n<\/section>\n\n\n\n<section data-block-id=\"block_e482ebfadec04676793b2d60f898894c\" class=\"accordion alignwide py-10\">\n\n    <div class=\"n7-accordion !shadow-none p-0\">\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-1\" id=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-1\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Cos&#8217;\u00e8 e a cosa serve\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-1\" role=\"region\" aria-labelledby=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-1\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <p data-start=\"181\" data-end=\"432\">Il <strong data-start=\"184\" data-end=\"201\">defaticamento<\/strong>, o <em data-start=\"205\" data-end=\"216\">cool-down<\/em>, \u00e8 una fase dell\u2019attivit\u00e0 fisica che, attraverso una riduzione progressiva dell\u2019intensit\u00e0 dello sforzo, serve a riportare il corpo da una condizione di attivazione allo stato di \u201cnormalit\u00e0\u201d. In particolare, aiuta a:<\/p>\n<ul>\n<li data-start=\"181\" data-end=\"432\">Riportare <strong data-start=\"445\" data-end=\"482\">frequenza cardiaca e respirazione<\/strong> verso i valori di riposo.<\/li>\n<li data-start=\"181\" data-end=\"432\">Favorire il <strong data-start=\"523\" data-end=\"541\">ritorno venoso<\/strong>, riducendo il rischio di capogiri o cali di pressione.<\/li>\n<li data-start=\"181\" data-end=\"432\"><strong data-start=\"599\" data-end=\"633\">Favorire il recupero muscolare<\/strong>, limitare la rigidit\u00e0 e migliorare la sensazione di benessere al termine dell\u2019allenamento.<\/li>\n<\/ul>\n\n                <\/div>\n            <\/div>\n        <\/div>\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-2\" id=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-2\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Quanto dura?\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-2\" role=\"region\" aria-labelledby=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-2\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <p>Dipende dalla durata dell&#8217;allenamento e dalla sua intensit\u00e0, ma in linea di massima <strong>da qualche minuto a 10 minuti<\/strong>.<\/p>\n\n                <\/div>\n            <\/div>\n        <\/div>\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-3\" id=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-3\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Cosa inserire\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-3\" role=\"region\" aria-labelledby=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-3\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <ul>\n<li><strong>Movimenti di intensit\u00e0 decrescente rispetto a quelli proposti nel riscaldamento<\/strong>.<\/li>\n<li><strong>Esercizi di mobilit\u00e0 articolare<\/strong>.<\/li>\n<\/ul>\n\n                <\/div>\n            <\/div>\n        <\/div>\n              \n        <div class=\"p-4 md:p-6 bg-neutral-50 rounded-2xl\">\n            <h3 class=\"n7-accordion__title flex font-semibold text-xl md:text-2xl text-primary-700 !m-0\">\n                <button type=\"button\" aria-expanded=\"false\" class=\"n7-accordion__trigger group flex items-center flex-1 transition-all text-left focus:outline-none focus-visible:ring-2 focus-visible:ring-primary-700 focus-visible:rounded-lg\" aria-controls=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-4\" id=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-4\">\n                    \n                    <div class=\"flex gap-4 md:gap-6 items-start md:items-center w-full\">\n                        \n                        \n                        <span class=\"n7-accordion__trigger-label pr-5 flex-1\">\n                            Consigli pratici\n                        <\/span>\n\n                        <span class=\"n7-accordion__icon flex ml-auto h-auto transition-all rounded shrink-0\">\n                            <div class=\"bg-white shadow-md rounded-full flex justify-center items-center group-aria-expanded:hidden\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-Cbt2PC73.svg\" alt=\"\" class=\"n7-icon inline-block align-middle fill-current min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                            <div class=\"bg-primary-700 shadow-md rounded-full justify-center items-center hidden group-aria-expanded:flex\">\n                                <img decoding=\"async\" src=\"https:\/\/stilidivita.netseven.work\/app\/themes\/ispro-theme\/public\/build\/assets\/icon-dropdown-white-C7enW3cx.svg\" alt=\"\" class=\"n7-icon align-middle fill-white min-w-8 min-h-8 max-w-8 max-h-8 md:min-w-12 md:min-h-12 md:max-w-12 md:max-h-12 rotate-[180deg]\" aria-hidden=\"true\" focusable=\"false\">\n                            <\/div>\n                        <\/span>\n                    <\/div>\n                <\/button>\n            <\/h3>\n            \n            <div id=\"accordion-pane-block_e482ebfadec04676793b2d60f898894c-4\" role=\"region\" aria-labelledby=\"accordion-trigger-block_e482ebfadec04676793b2d60f898894c-4\" class=\"n7-accordion__pane transition-all\" hidden>\n                <div class=\"pt-6 text-neutral-800\">\n                    <p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-13977 size-thumbnail alignleft\" src=\"https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-150x150.avif\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-150x150.avif 150w, https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-300x300.avif 300w, https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147-450x450.avif 450w, https:\/\/stilidivita.netseven.work\/app\/uploads\/2026\/01\/trainer_3344147.avif 512w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>Nel caso di una camminata veloce o di un percorso di <em>jogging<\/em>, a fine sessione \u00e8 opportuno passeggiare ad un ritmo sempre pi\u00f9 blando, svolgendo nel mentre anche esercizi di mobilit\u00e0.<\/p>\n\n                <\/div>\n            <\/div>\n        <\/div>\n          <\/div>\n\n  <\/section>\n\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"author":10,"featured_media":12730,"template":"","meta":{"_acf_changed":false,"footnotes":""},"area-tematica":[40],"class_list":["post-13279","pillola","type-pillola","status-publish","has-post-thumbnail","hentry","area-tematica-attivita-fisica"],"acf":[],"_links":{"self":[{"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/pillola\/13279","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/pillola"}],"about":[{"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/types\/pillola"}],"author":[{"embeddable":true,"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/users\/10"}],"version-history":[{"count":16,"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/pillola\/13279\/revisions"}],"predecessor-version":[{"id":14024,"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/pillola\/13279\/revisions\/14024"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/media\/12730"}],"wp:attachment":[{"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/media?parent=13279"}],"wp:term":[{"taxonomy":"area-tematica","embeddable":true,"href":"https:\/\/stilidivita.netseven.work\/en\/wp-json\/wp\/v2\/area-tematica?post=13279"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}