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Sample of Physical Fitness Training Curriculum

When it comes to fitness, 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. Exercising can be further improved by learning some other points related to this. Firstly, stretching should be carried out because it improves the flexibility of muscles and joints prior to and after a workout. By allowing this five minute period at the end of an exercise routine will increase muscle flexibility, well beyond the physical activity period and lessen the chance of injury after the workout.

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. It is not advisable to stretch and then relax straight away but to return to the original position slowly. By hold the stretched position for several seconds, and then slowly relaxing means you can do this exercise repeatedly, but bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position so make sure that you have stretched or warmed up all muscle groups.

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. Do not overstretch your self performing exercises you are not yet ready for just because there are others who can as this will cause further problems; work to your own pace. 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.

Fitness training everyday can be punishing for the muscles and does not allow them to heal and grow so try to leave a day between workouts. 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 is great to workout with as a regular beat helps when you are doing cardiovascular exercises and with the range of small, lightweight mp3 players available these days you don't have to worry about damaging them. 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 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.

By: Maxwell Maseko

Sports Nutrition Information For High School Athletes offers more information, check out: Play It Again Sports Homepage.

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