In the absence of a goal either modest or ambitious, it is virtually impossible to persevere long enough to see a training program bring results. For what is the point in exerting yourself, after all, if you are unable to evaluate what you accomplish. For motivation you can't let yourself get satisfied. You have to kept raising your goals. The human body not only adapts continuously as training proceeds but responds most markedly if intensity is steadily increased.
Hard workouts prepare the mind and body for better performance.
Warm up Stretching is a more effective way to promote suppleness than competing varieties of warm-up. Loosing up activities, prepare the various physiological systems for more strenuous activity by elevating metabolism, improving the range of motion of joints, and increasing blood flow and the speed with which nerve impulses travel. The muscles, tendons, ligaments and other connections need to be gradually introduced to top performance. Tennis players warm up for 30 minutes. Tennis uses almost every muscle in the body, so its very important to do a complete warm-up before stepping onto the court to hit.