Harri Son Mattews

To avoid muscle and joint injury, it is important to carry out warm up and stretching exercises prior to any fitness training workout. There are some other points to remember as well that can ensure a safe and enjoyable workout. Firstly, stretching should be carried out because it improves the flexibility of muscles and joints prior to and after a workout. Ok so none of what I have said so far is a secret but you would be amazed how many people do not do it but were you aware that you should also continue this stretching at the end of a workout as the muscles are warm and more flexible.

For most warm-ups it is quite acceptable to hold a stretching position for twenty seconds but to really extend the muscles groups and joint flexibility, this should be lengthened to one minute. Do not go into a stretching position then immediately return to the relaxed position; and, do it repeatedly which is more appropriately termed bouncing while in a position. 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. 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.

For some people, even if they have strong bodies, they tend to neglect the neck when working out because stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it; then, do the same to the sides and the back of the head. 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 is no set standard you have to achieve each time you attend the gym, just work to your abilities each time, you will know when it does not feel right to continue so listen to your body as no-one is at their peak every time they workout.

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. It is well known that music makes exercise easier as the beat is something you can follow and these days the tiny mp3 players can be attached without too much bother. 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. Stretching your body is a form of exercise in itself and a pleasant way to relax at the end of a hard day so it is worth doing regularly even if you do not want to workout.