Drinks that contain caffeine and alcohol have dehydrating effects, which offer no benefits to a person who works out regularly or an athlete in training.

If you eat food high in sugar (such as a candy) 30 to 60 minutes before working out, it may actually have a negative effect on your performance. The short-term energy boost may be followed by temporary low blood sugar, which limits the brain’s ability to use its fuel (calories) to boost muscular function and mental drive. Premature fatigue results.

Stretching feels good! Many people rely on flexibility exercises for reducing muscle tension, stress relief and even meditation. When performed properly, stretching results in a feeling of well-being and relaxation.

Performance is enhanced in a number of ways if flexibility is maintained. Muscles contract with more force at long lengths; therefore, a long supple muscle is effectively stronger. Fluidity of motion is evident in individuals with greater flexibility. Again, visualize the movements of a gymnast compared to a muscle–bound body builder with a limited range of motion. The gymnast is able to perform complex actions with ease because of greater flexibility.

Muscle and connective tissue injuries are commonly due to limited joint mobility. For example, consider the high incidence of hamstring injury in football players, a group with generally low flexibility, compared to the muscle tear rate in gymnasts, a high flexibility group. As flexibility decreases, there is greater likelihood of injury if the body is put in a position outside the normal range of motion, example a big fall on the hill.

Flexibility exercises allow individuals to become ‘in tune’ with their bodies. Body awareness is valuable in identifying limitations and strengths.

Stretching promotes relaxation by bringing muscles back to normal resting lengths. Muscle tension that results in headaches, ‘stiff neck’ and general stiffness can be reduced and/or eliminated through regular flexibility.

Inactivity, aging, and even exercise can result in the tight muscles and connective tissue that results in decreased range of motion. Many of us sit four long periods of time at work or at home and, therefore, have especially tight hamstrings and hip flexors muscles. Simple flexibility exercises will help to maintain a wide range of motion and prevent potential knee and back problems.

Scientific studies show that when more than two days go by without the heart getting exercise it begins to lose conditioning. This means that if you exercise on Monday, you will need to exercise again next Thursday. By Friday you will begin to lose the effect of your previous workout. So, at least three exercise sessions a week are needed to get your heart fit and to keep it that way.

A lack of consistency in your fitness program can do you more harm than benefit. It has been found that people on yo-yo diets and programs have a greater chance of developing heart disease.

Regular exercise helps slow the rate of aging of the skeleton. Adequate calcium intake will also slow the rate of aging of the skeleton. The recommended daily intake of calcium is 800mg to 1000mg.