When getting to talk about fitness, stretching exercises are recognized as a necessary part of any fitness training and physical activity; many muscle and joint injuries have been prevented this way. But you should know that you are less likely to strain or pull a warm muscle than a cold one, but it is just as beneficial as to have a cool down exercise period after a workout has been completed. It has been shown that by maintaining this regime after physical activity has finished that fewer injuries occur and muscle flexibility increases.



Hold your stretching position for more than 60 seconds to increase flexibility, because although holding your position for 20 seconds is enough for warm ups; holding each position for at least 60 seconds will develop the body's flexibility. The best method to achieve this is to stretch slowly and return to your original position slowly as this will prevent any jerking movements which could cause injury. The way to do this is to maintain the position of a few seconds and then return because it is possible to either strain or pull muscles or joints if you return to the starting position too quickly. Always start with the easiest exercises first until you have warmed up sufficiently to carry out the more difficult ones and ensure that all the muscle groups are warmed before you start training.

Another neglected area to stretch and warm up is the neck, it's amazing how many people forget even though it is not difficult to do, in fact all it requires is the palm of the hand being placed on the forehead and pushing against it; this can be repeated for the back and sides. It is always a good idea to continue with this stretching at certain points in the fitness training workout particularly if a difficult exercise is about to be performed as it will help make the routine easier. Never try to compete with the abilities of others as this is a sure way to injure yourself; even if not at the time, you will almost certainly feel it later when you body has cooled down. Do not expect your body to be able to carry out the same exercises and level of training every time you go to the gym because some days you will have a better workout than others; this is perfectly normal and to be expected.

Every athlete knows that muscles need to heal and grow from physical exertion so give yourself a day off between fitness training and exercising; your body will appreciate it. Increasing your lung capacity, which means you won't get out of breath so easily and heart improvement exercises like walking, running and rowing for instance are the best to start with and you will find weight machines much easier to use.

Many people find music good for exercise, especially something with a regular beat that can be worked to; of course mp3 players are ideal for this. Even if you do not intend to workout, stretching is an excellent way for the body to relax, especially if you find yourself in one position for a good deal of the day. Stretching is good for you even if you are not performing it before exercise and many people use it for relaxation purposes prior to sleep.