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Standing Calf Raise (see the video below)

Starting Position:
• Stand with your feet 12-inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.
• Slowly return to the starting position stopping just short of your heels touching the floor.

Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position.

Perform the above exercises for one to three sets of 12 repetitions on two to three alternate days of the week and use impeccable form.

The exercises above combined with a nutrition program that focuses on body fat reduction will greatly assist in preventing knee injuries. Make sure to add upper body strength exercises, cardio and flexibility exercises to your program as well.

Need help putting together the proper nutrition program?

Please check with your doctor before beginning any exercise program.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Did you miss the first three exercises? Click here to go back!

Here's one anyone can do. If you're experienced and have access to gym equipment, you can use the prone leg curl machine. For beginners, try the one below. Again, we are attempting to strengthen surrounding muscles of the knees to reduce stress on the knees.

Lying Double Leg Curl

Starting Position:
--Lie on your stomach with both hands under your head for comfort.
--Ankle weights may be worn to increase intensity.

Movement:
--Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90-degree angle.
--Slowly return to the starting position.

Key Points:
--Exhale while you curl your legs up.
--Inhale while returning to the starting position.

Now we move to the inside of the legs -- also referred to as the adductor muscles. Our goal is to completely strengthen the upper leg to protect those shock absorbers.

Lying Leg Adduction

Starting Position:
--Lie on your right side with your right arm supporting your upper body.
--Your right leg should be straight and your left leg should be bent.
--Support your weight on your right arm and left leg.

Movement:
• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side.

Key Points:
--Exhale while lifting your leg up.
--Inhale while returning to the starting position.
--You may use ankle weights to increase the level of difficulty.
--If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Now, let's make sure we strengthen the muscles below the knee. People seldom work their calf muscles and this is a critical muscle that helps support the knees.

CONTINUE TO THE NEXT EXERCISE >> Original Source:

More Knee-Safe Exercises At
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]]> http://www.infoproduct69.com/diets/additional-knee-safe-exercises/feed 3 http://www.infoproduct69.com/recipes_of_fish/recipe-of-the-week-zesty-tuna-salad http://www.infoproduct69.com/recipes_of_fish/recipe-of-the-week-zesty-tuna-salad#comments Tue, 08 Dec 2009 13:30:10 +0000 admin http://www.infoproduct69.com/?p=443 Recipe of the Week: Zesty Tuna Salad
You will need:

1 6 oz can of tuna, drained 1 tsp mayonnaise
1 tsp sweet pickle relish 1 tsp Dijon mustard
1 stalk celery, chopped 1/4 tsp black pepper
1/4 cup chopped onion

Directions:

1. Mash tuna in a bowl with a fork. Add mayo,relish, mustard, celery, onions, & pepper.
2. Stir to combine.
3. Chill and serve.

Nutritional Analysis: Serving size = 1/2 of recipe
Each serving includes: 132 Calories; 2.8g Fat; 27 mg, Cholesterol; 157 mg Sodium; 3.9g Carbohydrates; 22g Protein

Enjoy !!!!!!!!!]]> http://www.infoproduct69.com/recipes_of_fish/recipe-of-the-week-zesty-tuna-salad/feed 1