To get the most out of a fitness and exercise program students should keep the following tips in mind:
Warm-up:
- A warm-up should be intensive enough to cause light sweating
- It should not make you tired
- It should be between 5 - 20 minutes
Stretching:
- Should only be done after the muscles have been warmed up
- Needs to target the major muscle groups used to participate in your chosen sport
- A stretch should be held for at least 20 seconds or to a maximum of 60 seconds
Cool-Down:
- Should be a light aerobic activity
Further information regarding safe workouts may be found here:
http://sportsmedicine.about.com/od/injuryprevention/a/safe-workouts.htm