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Flexibility training incorporates stretching exercises. These exercises increase the range of motion and help prevent injuries in training. Flexibility can help the body respond faster and more efficiently by relaxing antagonistic muscles and improving the full range of motion. Visualize the movement to help coordinate and unify the body and mind. As in strength training, staying relaxed and focused on your center, while breathing and keeping good posture, can help you apply aikido concepts to flexibility training.

One develops cardiovascular fitness through any exercise program that consistently raises and maintains a high heart rate. These exercises include running, cycling, swimming, dancing, or fast-paced randori (multiple opponent attack). Aerobic, or cardiovascular, exercise is the only way the body burns fat. Cardiovascular fitness can greatly increase the ability to train harder and longer by increasing stamina and endurance. Visualize the movement to help coordinate and unify your body and mind. Staying relaxed, breathing, focusing on your center, and extending your ki will help you apply aikido concepts to a cardiovascular activity.