We participate in aerobic activity to improve our cardiovascular endurance and to burn fat. We weight-train to get lean muscles and to build strength. While these two components of fitness are important, there is another element of fitness that is often forgotten: flexibility training.

Most people neglect to stretch because they don't have the time or don't think it's important. If you read the latest research, however, you'll see that participating in a regular stretching program clearly has its benefits, including:

-- greater freedom of movement during daily activities

-- improved posture while standing and sitting

-- increased ability for physical and mental relaxation

-- reduced risk of acute injury

-- reduced muscle tension and soreness

-- greater success in strength-training programs and cardio conditioning.

Some people are more flexible than others, and there are a number of reasons why. Genetics, gender and level of activity all play a part in an individual's ability to achieve maximum flexibility.

The best way to improve your flexibility is to add stretching to your weekly fitness routine. The American Council on Exercise (ACE) recommends stretching three times per week for 20 to 30 minutes. However, even a five-minute stretch after your workout can be beneficial.

You should try to schedule two to three 20-minute stretching sessions into your week. You can do it on your living-room floor or on the mats at the gym.

Just remember these rules:

-- Do not stretch your body when your muscles are cold. Do a short warm-up to raise your body temperature first, or stretch just after your workout. You can also stretch in the shower.

-- Do not stretch beyond your comfort level. If you feel pain, back off a bit.

-- Never bounce into a stretch in an attempt to go further. You should be able to hold a stretch without ballistic movement.

-- Make sure you stretch muscles that you use often.

-- Don't forget to stretch muscles that you do not use often. Those muscles that remain tight and short throughout the day should be stretched, too. For example, your chest and hip flexors should be stretched if you spend most of your day sitting at a computer. (When you sit, these muscles are in their shortest position.)

If you can't trust yourself to stick to stretching independently, try an organized class. When you pay for a class, you are much more likely to attend. There is an assortment of yoga, pilates, mind/body and stretch classes offered on and off campus. If you attend a few classes led by a qualified instructor, you will begin to learn proper form and body alignment. Once you learn that, you can do the stretching exercises on your own at home.

Remember, there is no "best" time to stretch. For the average recreational exerciser, the benefits are the same no matter what time you stretch.

Finally, be careful of people who try to get you to buy their "stretching tools." Most stretching can be done with props that are readily available at home, such as a towel, a broomstick, a wall and an exercise mat.