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I am the Professional Fitness Trainer in Ottawa fitness training Studio ( AP Fitness).

1. Get the proper braces Wear knee braces to reduce the risk of injury during exercise. Braces provide extra support to the knee ligaments. Particularly if you are playing a collision sport (football, lacrosse, hockey, rugby), knee braces have been shown to reduce the risk of knee injury. Players of contact sports (basketball, soccer) and sports that requires rapid changes of direction (tennis) may also benefit, as many people engaged in activities that pose a significant risk of knee injury, such as skiing. Go to Kmaxsports.com and choose the right brace for yourselves. 2. Warm up before exercise A warm up prepares your body for physical activity, thereby both reducing the chance of injury and improving performance. Generally speaking, the less frequently you exercise, the longer you will need to warm up. Some good warm ups include: Starting slow — If you are doing an aerobic activity like walking, swimming, or biking, start slowly for five to 10 minutes, then gradually ramp up to full speed. Step-ups — Step up onto a small stool or stairs, lifting your body with one leg. Step back down with the same leg. Do 10–15 step-ups per leg. Hamstring curls — Lie flat on your stomach and bend one leg so your heel moves towards your buttocks. Repeat 10–15 times per leg. Straight-leg lifts — Lie on your back with one leg bent so your foot is flat on the floor. Keeping your other leg straight, lift it until it is perpendicular to your body. Repeat 10–15 times for each leg. 3. Create an exercise regimen that builds gradually. Doing so will allow your body to reach its peak slowly. If you don't allow this progression, your knee- joint will be forced to bear the brunt of a strenuous workout without warning your body first. This will cause stress on your joints.

Hey there, This is jorge here. My concern to be here is my double chin. I am facing this problem for almost a year now. the thing is I am not over weight or have a bulgy body. Still this double chin really demotivates me and lets me down when I am out with my friends.

In a world where there is an increasing awareness of fitness and the importance of workout in staying healthy, some people are naturally over the top. We have created terms like ‘gym rats’, those special breed of people who are always at the gym come rain, come shine. They are the gym mirrors, permanent fixtures at the gym, showing us their muscles and espousing the gospel of workout. However, very few fitness enthusiasts talk about the importance of rest. During workout, the human body needs to take some time off to rest and recover from the tears inflicted on the muscles by lifting weights. Recovery includes but is not limited to hydration, stretching and so on. In as much as we like to imagine the human body as strong and capable of adapting to anything, and while this is true, the body needs time to adapt to the stress and exertion caused by exercise. Ironically, no matter how much work you put in at the gym, the real rewards of your efforts only begin to take place when your body is at rest. There are generally two broad divisions of recovery – the short term recovery, and the long term recovery. The short term recovery is generally the kind which comes after a particularly rigorous workout session. The long term recovery is favoured by professional athletes who take time off their workout regimes at periods within the year to fully recover. An example of a well regulated weekly casual exercise routine is a 30-minute daily workout session from Monday to Friday with a recovery break from Saturday to Sunday. New age fitness enthusiasts have championed the concept of active recovery – a process where following an intense workout, a person engages in light exercise as opposed to total rest. Rest and recovery are critical components of any effective fitness regimen, as well as structuring and sticking to a diet which will also help the body to maximize blood flow and recover quickly. Post exercise meals make the difference between getting results or not – this is because the human body synthesizes proteins during workouts and these proteins must be replenished. The pre-exercise meal must also not be under emphasized, eating poorly can drastically affect performance and prevent optimum performance. Hydration too is as important as diet in recovery. It involves replenishing the body with fluids, many of which are lost during workouts. Water works a real treat for fitness enthusiasts and athletes. There is simply no such thing as having too much water! It must also be mentioned that sleep is a crucial part of any fitness regimen and six to seven hours of sleep daily surely gives your body a boost. If you are going to be hitting the gym hard during the week, you best be hitting your mattress hard during the weekend for some heavy duty rest. Sleep deprivation is harmful to people who spend long hours working out as it has the long term effect of affecting the body’s hormonal balance. Just like most of us, we understand the importance of rest to high performance but sometimes we cannot help but feel a pang of guilt whenever we take a day off. Alright fitness enthusiasts, go into the gym, get out and be sure you do not forget to recover! http://www.slimfitu.com/fitness/all-workout-and-no-rest-the-place-of-rest-in-fitness/

Hey there! My name's Tyler and I'm a trans guy, working to get in shape for DCI (Drum Corps International) and the upcoming WGI season. I was a runner awhile back but fell off the pattern when the marching band season (12 hour days and then once school started 3+ hour rehersals) began, so I'm excited to pick back up! Drum corps is my main reason for running, because you have to be insanely in shape and even if I'm not auditioning this year it's good to get started! Feel free to ask me anything or talk about DCI and WGI with me!

I have never been fit in my entire life, and I'm ready to make the change to a healthier lifestyle. I'm getting married next June and want to look and feel the best I ever have. I hope I can do this..

Just realized I'm on Week 1 Day 2 and I haven't introduced myself. How rude. I'm Samantha but people just call me Sammy or Sam. I'm 19 and from the little Caribbean country of Belize. I'm 5'5"/5'6" and weigh 160lbs. Always stays the same cause my metabolism absolutely refuses to stray from what it's used to. That stubborn little twitch. I'm aiming for 128, and I want to maybe keep it there for the rest of my life. So what do I need? A lifestyle change. I need to KICK my metabolism forward and ORDER it to change. So I shall become a hardcore runner.. and a healthy eater.. and maybe join the karate club down the street. Right so.. running. Yes. This is an app for people to learn how to become runners. I really love it and would recommend it to anyone who's lazy like me 'cause the app basically does everything for you.. except move your legs. It even has that little encouraging voice that tells you when you're halfway done with a session. How great is that? Love it. So that's that. Nice to meet you all and good luck on your journey to fitness!

How can we protect ourselves when the food & fruits are full of pesticides? Nutritional supplements are full of harmful synthetic elements. Please tell me a good source for natural elements based supplement.

HI My name is Maryjane. I decided that 2015 will be a healthy year for me. I started a new diet and doing exercise daily. My goal is to be able to run a 10K with my mom and sis next summer. I am starting this training and also a lot of strengh exercises and some weights. Achieving thiss goal is my priority!Let's get physical!!

Hello Dear visitor in this article I will give you my book free download book gives me the secrets of maintaining your body and your health, Many people associate weight loss with being hungry all the time. They're afraid to start a new weight loss plan because they want to avoid the frustrations of hunger. But what if you’re like me and love food so you hate the idea of having to eat rice cakes and alfalfa bean sprouts or starving yourself just to help the weight come off. Well, your about to "Discover why you don’t have to starve yourself to lose weight"! Read more inside my ebook. Table Of Contents Foreword Chapter 1: Being Healthy Basics Chapter 2: Accept That you Have To Live Right Chapter 3: Some Kind Of Exercise Chapter 4: Balanced Diet Chapter 5: Stop Polluting Your Body And Mind Chapter 6: The Importance Of Keeping Mind Body And Soul Healthy Click here to download .

This is a video (Mini-Documentary) to inspire all and to show what you can do with your body in only 28 days when you quit drinking, change your diet, and are active everyday!