1. Ahead of means closer to a destination than or in front of.
My friend arrived first, and was ahead of me in line.
2. Ahead of means before.
You are in a hurry; please go ahead of me.
3. Ahead of can mean more advanced than.
Because he was absent for two weeks, the other students in his class are ahead of him.
4. Phrasal verbs
get ahead (intransitive)—succeed
She has struggled all her life to get ahead.
get ahead of (nonseparable)—advance faster or further than someone else
They are rivals, always competing to get ahead of each other.
go ahead (intransitive)—Do it; begin now
I asked for permission, and they told me to go ahead.
Forever Young Naturally Exercise
Aerobic Workout Warming up
As we age, joints lose mobility, tendons stiffen, and muscles shrink. As muscle fibers decrease, they can take longer to respond to stimulus, making injury more likely. Warm up and cool down every time you exercise to reduce risk. Before exercising, spend 7–10 minutes warming large muscles and lubricating joints: shrug and roll your shoulders; circle hips, wrists, and ankles. Bend and straighten your legs a few times. Then add in larger movements that raise the pulse and increase circulation to muscles. March on the spot, swinging your arms, for example.