Explore the transformative power of Basal Metabolic Rate (BMR) in our latest blog. Discover personalized health strategies, real-life examples, and expert insights. Learn how understanding BMR can revolutionize your fitness journey. Start your path to sustainable weight loss and overall well-being today!

1. Strategic Exercise:

How: Engage in 2 to 3 days of resistance training per week, emphasizing eccentric exercises that lengthen muscles. This type of workout stimulates your tendon cells, encouraging them to produce more collagen, the building block of strong tendons.

2. Perfect Your Form:

Why: Focus on exercises like squats and lunges, ensuring perfect form. Correct alignment during exercises promotes optimal mechanotransduction – a process where tendon cells sense mechanical forces and adapt, leading to stronger tendons.

3. Gradual Progression:

Reminder: Patience is key! Gradually increase weights and repetitions. At the molecular level, this progression triggers controlled inflammation, which signals your tendons to strengthen without causing excessive damage.

4. Rest and Repair:

Essential: Allow 48 hours of rest between workouts. During this downtime, your tendon cells work diligently. They produce more collagen and align it properly, ensuring your tendons become denser and more resilient.

5. Nutrition Boost:

Bonus: Maintain a balanced diet rich in protein. Amino acids from protein are the building blocks of collagen, supporting its production. Nutrients like vitamin C and manganese are also essential for collagen synthesis.

Understanding these molecular changes sheds light on the magic happening within your body as you exercise. Your tendons respond, adapt, and become stronger, ensuring your fitness journey is not just effective but also sustainable.

If you have any questions or need personalized advice, I'm here to help. Let’s continue nurturing those tendons and empowering your body for a vibrant, active life.

One of the major reasons that runners get injured is because their bodies are unprepared to handle the physical demands of the activity. Tissue overload then occurs, either because of a sudden introduction to the sport, or a relatively sudden change or increase in training mileage or intensity (like hill repeats).

As you’re undoubtedly already aware, regular physical activity has been proven to deliver many benefits including reducing the risk of suffering from heart disease, diabetes, many cancers, dementia, Alzheimer’s, depression, ageing, osteoporosis and musculoskeletal disorders like back pain, and arthritis. Tennis is a fun and social (as well as competitive) way to add to your weekly activity goals.