Today, many people believe that flexibility training is not a valued part of fitness and is considered a complete waste of time. Flexibility is the ability to fully achieve a wide range of motion. However, flexible people are less likely to experience sore or sore pain after exercise. Being flexible gives you the advantage of preventing injuries or, in some cases, even treating them. The reason is that if a muscle or tendon has a greater range of motion, it is unlikely to experience tears when active. In addition to this, having increased flexibility around your neck, shoulders and upper back can significantly improve your respiratory functions. There are three different methods of flexibility training: static, ballistic, and proprioceptive neuromuscular facilitation (PNF) stretching. However, I will focus on one particular method which is static stretching as it is the most effective and safest way to train your flexibility. Increasing blood flow to the muscles helps achieve flexibility gains through stretching and should be done after warm-up exercises. Static stretches are performed by slowly moving the joint through its final range of motion and a gentle pull should be felt in the targeted muscle. It is recommended to hold the stretch for 15 to 20 seconds and not stretch to the point where you feel uncomfortable. To achieve optimal results from the regimen, one should do 3 to 5 sets of each stretch, preferably alternating between antagonists and agonists and alternating sides. Competitive sports can generally have uneven effects on the body. Take the example of football where the athlete normally kicks with their stronger foot repeatedly, so ...... middle of paper ...... this can be trained in several ways, but the most common is continuous training. Continuing training involves a person training for a long period of time using only 60-80% of their energy. This is a great way for a person to build cardiovascular endurance. You must at least perform at least 3 continuous training sessions per week to see results in endurance. Continuous training can be done in a variety of ways, including: brisk walking, jogging, jumping rope, boxing, dancing and rowing. So there's really no excuse for not performing or following a continued training regime. Following a continuous training regime offers excellent benefits. The heart is the most important muscle in our body and therefore we must strive to keep it healthy in order to avoid various health problems such as diabetes and cholesterol..