In part I of this series I talked about aerobic exercise. In part II was muscle strengthening. In this article, part III of the series, the focus is upon 0stretching.0
Stretching is an important element of your fitness training routine because it prepares your muscles for exercise. It can also boost your flexibility, balance and coordination.
Since most aerobic and strength training programs cause your muscles to contract and flex, to provide an equal balance, you must pay attention to lengthening and stretching those muscles after your workout.
Regular stretching will help you obtain the following benefits:
0 Increased flexibility and better range of motion of joints: Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

0 Improved circulation: Stretching increases blood flow to your muscles. If you have a muscle injury improved circulation can help shorten the recovery time.
0 Better posture: Frequent stretching helps keep your muscles from getting tight and allows you to maintain proper posture. Good posture is essential for minimizing aches and pains.
0 Enhanced coordination: Coordination and balance helps keep you mobile and less prone to injury from falls especially as you age.
Stretching basics:
0 Warm up first: Warm up [...]

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Stability and balance is the focus of part IV of this series. Core exercises are an important part of overall fitness training, but are often overlooked.
The area around your trunk and pelvis is your body0s core. A strong core provides you with:
0 Increased protection and support for your back
0 Controlled movement
0 A more stable center of gravity
0 A more stable platform for sports movements
Good core stability that includes muscles in the pelvis, lower back, hips and abdomen work in harmony to provide support to the spine for all activities.
Weakness in these muscles can contribute to poor posture, lower back pain and muscle injuries.
Basic exercises to enhance your core fitness include the:
0 Bridge
0 Abdominal crunch or sit-up
0 Plank
0 Quadruped
Core exercises should be done at least three times a week. For the best results review the following:

0 Choose exercises that work the core muscles all at the same time.
0 Quality of movement is better than quantity: Start out slow, learn how to properly perform each exercise and gradually build up to a greater number of repetitions.
0 Breathe steadily and slowly: Do not hold your breath while doing the exercises. Breathe freely.
0 Get help from a trained professional: In the beginning it is [...]

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