Questions on Dragon Fitness Routine

Hi Paul,

I am starting with the Dragon fitness routine, but there are several things in the manual that are confusing me a bit. Many questions, sorry. Your help would be much appreciated.

1- What kind of warm up exercise are you referring to? Is there a general warm up exercise, or does it depend on the type of exertion we are about to perform? (For instance, if I choose sprinting as my main exercise to get my heart rate up, would the warm-up be a light jog?)

2- You say that the warm up should be done at the resting heart rate. How? Doesn't any kind of exercise increase the heart rate?

3- Should we try to breathe through the nose during the whole exertion period, or is it ok to breathe through the mouth when we feel we just need more oxygen?

4- In week 1, shouldn't day 2 and day 3 say "75% of Max HR" instead of 65%, as in the table?

5- I understand that for sprinting, I increase my intensity by running faster. If I choose an exercise like Hindu squats as the main exercise to increase my heart rate, how can I increase their intensity to get my heart rate up?

6- Similarly, how do I maintain my heart rate, at, say 75% when doing hindu squats? Is it done just by maintaining the same intensity?

7- Are there any good, accurate, heart rate monitors without chest straps that track the heart rate continuously, that you could recommend?

Thank you very much!