Temperature of skin surfaces indicates if you are doing physical exercises correctly or not. Skin surface temperature can be monitored by CEM® TermoDiagnostics device. In the correctly trained muscles the temperature should go up. Warming up is a compulsory part of every training session. During warm up muscles’ temperature rises quickly and in 5-15 minutes reaches a value, which will stay almost without change during exercise process.  The average temperature of muscles involved in exercises is 0,7°C higher than the body temperature. This way, the muscles are ready to intensive exercises, without the risk of their injury.

Development of human’s physical abilities is vital for good health. Individual physical exercises should be an integral part of healthy life style of every person, regardless of his or her age.

Physical activity and sports help to create harmonic personality. Sport helps to meet all challenges, concentrate all hidden human potential for achieving set targets, raise performance for accomplishing every day activities, and cultivate the need for a healthy way of living.

By improving physical capabilities of the body, all other human activities get benefited, for instance, intellectual and physical performance improves. Due to physical activity, the so-called transfer phenomenon can be achieved. For example, if somebody achieves high sport levels, he or she can reach similar achievements in everyday life, and business as sport promotes efficiency of intellectual and physical human potential.

There are three ways of individual exercises:

1. Morning gymnastics that should be done every day.
2. Physical exercises during the day.
3. Individual training sessions which may be carried out individually or in groups of 3-5 people and more. Group training is more effective than the individual one. It is recommended to train 2-7 times per week each session lasting 1-1,5 hours. Exercising less than 2 times per week is not effective as it does not contribute to the level of body fitness. A training session should consist of various complex exercises aimed for strengthening health of the whole body.

Training sessions of 60-90 minutes can be split in the following way: the preparatory stage of 15-20 or 25-30 minutes, the main stage of 30-40 or 45-55 minutes, and concluding part of 5-10 or 5-15 minutes.

Physical exercises are most effective in ventilated rooms with fresh air, and especially outside.

During individual training sessions the following principles should be kept in mind:

- the principle of awareness and commitment. Trainees should know theory of sports training, be committed to training sessions, be aware of aims and targets. Trainees should consider intensity and amount of exercises of each session, and analyze the results of training sessions;

- consistency principle implies discontinuity of the training process, rational rotation of physical exercises and recreation. Irregular exercises or long intervals between exercising (exceeding 4-5 days) are inefficient and result in lowering of achieved fitness level;

- accessibility and individualization principle means that exercises of each training session should be achievable for the trainees in terms of complexity and intensiveness. While sketching the training curriculum, the following principle should be kept in mind: from simple to complex, from known to unknown. Individual characteristics should also be considered (sex, age, prior fitness, strength of will, health status, commitment, nervous system peculiarities, etc.). Accordingly, selection of exercises and training intensity should be considered based on trainee’s ability;

- agility and gradualism principle defines the necessity of  enhancing requirements to the trainees, introduction of new, more and more complicated physical exercises,  increasing the intensity of exercising. Transition to intensive exercises should be gradual, keeping in mind functional and individual capabilities of trainees.

If a long break in exercises occurs because of sickness, the training must be renewed gradually and only after physician’s permission. Though, at the beginning, training intensity should be significantly lowered. Afterwards, it can be restored up to the regular level. All of the above principles are closely interlinked.

Self-control is especially important for an individual. It must be present for monitoring person’s own state of health, changes and improvements happened because of exercises, and overall influence of physical exercises and sports on the organism.