There is not one training program that is the best for everyone. The training program that is the best for you should be designed according to your individual needs and goals.

Here are the basics of an effective training program: Warm-Up - Every athlete needs to prepare the body for the workout. Begin with a brisk walk or a light jog. Then, prepare your large muscle groups by using slow and steady stretches. Frequency - Workouts should be scheduled at least three to four times a week. Give yourself at least 24 hours of rest between workouts.

Intensity - Your workouts should be at a high enough level to put your muscles and cardiovascular system into overload. When you put your system into overload, your body will adapt with improved strength and aerobic capacity. As you progress in your training program, your workouts should increase in intensity. This is known as progression. Duration - Aerobic workouts should last for at least 30 minutes at your target heart rate. Anaerobic workouts should have enough time to perform each exercise at a safe pace. Cool-Down - At the end of your workout, gradually decrease the intensity of the exercise. This gives your body time to move the blood from the working muscles back to the brain. Balance - Finally, your training program should incorporate a wide variety of activities. Aerobic exercise is vigorous activity where the body is continually using oxygen for at least 30 minutes in duration. Anaerobic exercise is activity that includes intense bursts of activity where the body is working so hard the muscles are producing energy without using oxygen. Flexibility is the ability to move your body through its full range of motion. Flexibility is an important component of avoiding injuries. Cross-Training is choosing a variety of activities to make up your training program. Using a combination of sports and activities will help avoid burning out on just one activity, and each activity will use different body systems, making you a more complete athlete.

Talk with your school's Phys Ed teacher and your doctor for help with designing a training program that will meet your specific needs and goals.