Although a twenty second stretch is sufficient before a routine, if this increased to a minute per movement there is a considerable increase in the flexibility of the muscles and limbs. Many people make the mistake of stretching and returning to their original position to quickly when the movement should be slow and measured. Ideally the stretch should last a few seconds then a slow return because it is easy to damage joints or even pull muscles when this is not done correctly. 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.

Injuries to the neck can be common because most people neglect warming it up; the easiest way to carry this out is by using the palm of your hand, alternate placing pressure from on the forehead to the back of the head and then the sides. If you carry out regular stretching prior to fitness training you will be surprised just how flexible your body becomes and it will increase your ability to perform certain training. 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. There are days when your body may be too tired that you may have to consider reducing your range of motion so learn to rest in between sets and stations to make sure that the body has enough time to recover its energy.

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. The best exercises you can perform at the gym are those that will help your heart, lungs and stamina; called aerobic exercises they can include a whole host of regimes including running, stepping, rowing plus many more, all of which need large amounts of oxygen in the blood. 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. Make sure you get a decent pair of headphones though because you will probably want your music loud but not everyone else will want to listen to it. Apart from preventing injuries and increasing your limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.