However, before you start playing, it is necessary to spend a few minutes practicing throws or 8 the ball around to your teammates. It takes 5 to 10 minutes to warm up your muscles, get your heart rate elevated ( 升高的 ), and break a sweat (a sign that you’re ready to proceed). After the game, also take time to 9 _: Allow your heart rate to decrease gradually by 10 around the court or walking home.