Do I really need to warm up before a workout?


Yes. To avoid injuries you need to warm up between 3 to 5 minutes for a person under 50 years old and 10 minutes if you are over 50 years of age.

Keep the warm up simple. Progressively increase activity intensity to warm up the synovial fluid in your joints and increase your muscle elasticity, heart rate,and core body temperature.

You can use a cardio machine or create a series of slow, light movements similar to the exercises and movements that you are planning to do for cardio and strength training. For example, you can do a combination of squats, burpees, lunges, walking push ups, side squats, jumping jacks, jumping rope, etc.

  • Recipes

    Spicy Califlower and Chicken Stew

    Cooktime: 25 minutes
    Serves: 4


    I’m moving next month to Calgary and I will miss you and the group of great ladies (Osteofit group).  They all made me feel so welcome. Mel, can you clone yourself and move with me?  I enjoyed all your classes and did feel so much better.  Your spirit and attitude was so positive that it rubbed off on the rest of us. I’m feeling sad but I’m willing to tackle a […]

    - Beth M.,

    Osteofit: Melanie takes her work very seriously and gives to her classes more than 100 per cent. She keeps up with the latest changes and makes sure we have individual attention with regard to our personal health issues. I love our class. We enjoy ourselves as well as work hard to maintain our different fitness levels. Thank you Melanie for your kind and caring ways with your clients.

    - Jodi W.,