It is a well known fact that before any type of fitness training it is necessary to carry out some simple warm up moves so there is less chance of injury. However, there are a number of preventative practices that you should carry out as a matter of necessity if you are going to pursue any type of physical activity.

Many people consider it unnecessary but people who do not perform stretching movements before and after a workout are more likely to hurt themselves. 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. It is not advisable to stretch and then relax straight away but to return to the original position slowly. At the point of greatest stretch, hold the position before you slowly release, this avoids any potential strain or the possibility of injury from jerking your joints. Do not jump from an easy stretching exercise to a hard one, but complete the easiest first and do the hardest last as by this time most of your muscles will be warm and it will make the difficult exercise easier.

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. By performing stretching exercises, whether at the gym or not will increase both your flexibility but help increase your strength and improve your breathing and fitness training as well.

Workout only to your capabilities and not that of others so do not force yourself to do exercises that you are not yet capable of just because there are people who can do it; increase your limits slowly and listen to your body. 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.

It is normally advised you don't work the same muscle groups consecutively for two days when fitness training as muscle grows during the period when you rest and not when you are working out. Aerobic exercises are the best for you because they will improve you cardiovascular system, improve your stamina, lung capacity and overall fitness; exercises like skipping running, rowing, swimming, stepping machines etc.

Music may help you when you want to train for longer periods or to increase your intensity and the latest lightweight portable mp3 players are ideal for this. Although you will need your headphones as not everyone will necessarily appreciate you taste in music. 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.