Snoring is the vibration of respiratory structures and the coming about sound, because of discouraging air development throughout breathing while dozing. In a few cases, the sound may be delicate, however in different cases; it could be uproarious and unsavory. Ordinarily talking the structures included are the uvula and delicate sense of taste. The sporadic wind current is brought on by away the blockage and is normally because of one of the accompanying, throat shortcoming, making the throat close throughout the rest, fat assembling in and around the throat, an impediment in the nasal path. Snoring is known to reason rest want to snorers and those around them, and in addition daytime laziness, peevishness, absence of center and diminished charisma. It has additionally been proposed that it can cause huge mental and social harm to sufferers.
The most effective method to quit wheezing or snoring is an issue, which actually, keeps individuals a stir around night. Great deals of individuals accept the best way to quit wheezing is by using anti snoring devices. Notwithstanding being uncomfortable, these anti snoring devices require normal support and make clamor which can aggravate a serene night’s slumber. The hose, which join the face cover to the air compressor can likewise get tangled and is a general annoyance.
Verify The Vitalsleep Review With Your Physicians
One of the reasons why a person snores is because of an obstruction in the air passage. This gets troublesome when you place your body on your back. One cannot sleep peacefully if there is a constant difficulty in breathing. In order to handle this obstruction, there is greater effort to exhale and there is the accompanying noise too. People go through many years without realizing that they have a problem. If by chance, they come upon a VitalSleep review there is a sense of anticipation and curiosity as to how it can help. Upon reading the review, they could go to their general physician and have a discussion on this issue. When you discover that this product has been cleared by the FDA, you feel all your doubts slipping away. There seems less risk in attempting this solution to prevent snoring in the future.
Naturally, you are expected to do your own studies and not simply become convinced upon reading a VitalSleep review like this one. Thanks to the Internet, there are plenty of reviews available and each one of them will probably give you the same facts with very little variation. You might doubt that this vitalsleep review is written by manufacturing companies in order to promote their product. This is where your own doctor’s advice would help.
Before deciding to apply for tax relief, it is important to find out if you qualify. The following groups can be granted tax relief if they give the correct information; those who are married and have children can be granted tax relief especially if there is a dependent spouse as well. Parents sponsoring education of children in schools recognized by the government and registered as educational institutions qualify. The relief differs from one country to another. Some grant relief for up to three children, and only one parent is allowed to claim relief for the same child.
People, who are disabled too, qualify for tax relief. If they show proof to the commissioner of tax that they are certified by the Social Welfare Department as disabled, they are liable to get 25% relief out of their total earnings. The old are qualified for tax relief provided they have proof of their date of birth using a birth certificate, baptismal certificate or any other document that has real proof of their age. When taking care of a sick relative, one may be granted tax relief. Same applies to someone who has a partner involved in an accident.
Tax Relief Options
Depending on an individual’s financial situation, they may choose tax relief options that favor them. Instead of having to struggle with back taxes, unfiled taxes, or even audit penalties that may lead to IRS debts that are hard to pay, there are debt relief options that one can opt for by employing the assistance of a Certified Public Accountant, Enrolled Agent or a Licensed Attorney to help them with the paperwork. It is imperative to seek a professional with experience in resolving tax issues. It is true one may opt to talk directly to the IRS, but this poses a challenge in that they handle numerous cases and may not listen to your interests keenly.
If one has tax problems and needs tax relief, there are certain available options that may be applicable. Offer in compromise is an option that gives the taxpayer the ability to pay their taxes for less what is owed. An installment agreement on the other hand, is a payment plan that allows a taxpayer to offset their debts for an agreed period. Partial payment plan allows for a monthly payment for a portion of the tax debt. Currently not collectible allows the client to remit taxes later when their financial situation improves.
Lack of adequate sleep makes someone moody and uninterested in work. People who have not had enough sleep snap at others and get angry quickly. An angry person in a relationship is hard to live with. Lack of intimacy can occur when a couple has separate bedrooms. Snoring pillows should be purchased from a reputable website and used every night to rekindle romance between couples. A good mattress is important for pillows to retain their position and work effectively. A sleep study should be carried out if your partner’s snoring is heavy and labored; it could be an indication of a problem in the neck muscles.
Older couples may begin to snore as they age. Snoring pillows should be used to ensure the romance is not lost in the sunset years. Developing a sleeping schedule is necessary for the body to form a healthy sleeping habit. Adequate sleep is important as the body recharges its batteries when at rest. Do not go to sleep as soon as you have eaten, as your body requires time to break down the food for you to be able to sleep comfortable. A tummy filled with food will not allow your partner to sleep in the right posture; they will snore and keep you wide awake.
Snoring Pillows Could Save Your Marriage
Marriage requires a lot of work for it to work. A snoring spouse will keep their partner awake which can be annoying. Relocation to a different bedroom may reduce intimacy in marriage that can facilitate its ending. Snoring pillows are available online and a pair can be purchased for a couple. One can use this pillow even though they don’t snore. These pillows come in different colors and designs and you can purchase them to compliment your bedroom décor. Having a good night sleep improves the mood of a person and brings joy in a marriage.
Longevity is a desire of many people especially those in a happy marriage. Snoring can interfere with someone’s heart heath as breathing is interrupted often in sleep. Snoring pillows allow someone to have a good night sleep that can lead to a longer life, as the body heals and rejuvenates itself in sleep. A couple should avoid a lot of alcohol before going to bed as this can cause snoring. A celebratory glass of red wine is good for a couple’s health and creates a romantic mood necessary in a marriage. Easy to clean pillows will add a perfect finish to a fulfilling day.
Strength training for sports is a great way to avoid injury and to frankly enjoy the sport a lot more. Below are some tips to get started as the summer season is beginning.
This isn’t baseball, where the pitcher throws so hard all you need to do is put the bat in the way and the ball is headed for the outfield. In softball, you need real power to dent the fences. Start by shoring up your leg strength, says softball batting champ Dirk Androff. By far the best all-around exercise for the lower body–the butt, hips, hamstrings and quadriceps–is the squat. To do one correctly, place a barbell on a squat rack and position yourself in front of the bar. With your legs shoulder-width apart and your feet pointing straight ahead, carefully lower the weight behind your head so it rests across your shoulders. Keeping both hands on the bar and your back and head straight, descend slowly until your thighs are almost parallel to the floor. Push back up with your legs.
Next, strengthen the rotator cuff by throwing a water-soaked softball, which provides a bit more resistance. “You’re not throwing full speed, but at a fairly high percentage of effort,” says Dennis Wilson, Ed.D., head of the department of health and human performance at Auburn University. “It helps strengthen the arm and improves coordination.” Here’s an exercise:
Lateral lifts: Standing with your back straight and your feet shoulder-width apart, grab a 5-pound dumbbell in your right hand and hold it at your side, With your palm facing in. Slowly lift the weight out to the side until your arm is parallel to the floor and slightly bent. Hold for a count of one, then lower the weight to the starting position. Do two sets of 10 repetitions, then repeat with your left hand.
Finally, it’s a good idea to work your way into the season with some light batting practice, but ask a friend, not a pitching machine, to do the throwing, says softball Hall of Famer Bruce Meade. Machines and friends both throw erratically, but when you’re paying for those pitches, you tend to swing at everything–and that can ruin your batting eye.
Take a quick run around the outfield, then stretch the shoulders, arms, hamstrings, quadriceps, groin and Achilles tendon.
* To slide into second, start your slide early. “Most recreational players just slide way too late,” says Cecil Whitehead, the 1990 national softball player of the year. The result is that they crash into the bag and wreck knees, ankles, shoulders–one study found that 71 percent of all softball injuries come from sliding into bases. He recommends you begin your slide feet first and at least a body length in front of the bag. Tuck one leg under the other and keep your hands up to avoid jamming your fingers.
* To hit the ball hard, extend your arms. Your bat head should be whipping around in front of your hands as the ball comes into the plate. “I always draw a little line in the dirt a few feet in front of the plate to remind me I’ve got to hit the ball out front,” says Androff, who hit .750 consistently his last three seasons in majorleague softball.
Conventional wisdom used to have it that weight lifting ruined your shot–the muscles get too pumped, get in the way, tarnish your golden touch. You believe that today, though, and you’re going to get muscled off the court even at the accountants’ pickup game at the local effete sports club. Basketball is a full-body sport, the kind that requires both strength (for mixing it up under the net) and endurance. The best way to build both simultaneously is circuit training. David Oliver, strength and conditioning coach for the Orlando Magic, puts his players through a simple program consisting of two sets of 10 repetitions on each exercise and only 15 to 25 seconds’ rest in between sets.
The key to his circuit routine is to perform exercises that require pushing movements, followed quickly by those that involve pulling. That allows you to train all the muscle groups without having to rest between exercises. (If you’re unfamiliar with any of these exercises, ask a trainer at your local gym to demonstrate.)
* Chest presses, followed by seated rows
* Incline bench presses, followed by lat pulldowns
* Shoulder presses, followed by shoulder shrugs
* Squats, followed by leg extensions, leg curls and calf raises
Once you’ve built the groundwork, targeting specific muscles can increase your skill. You’ll want to concentrate on building abdominals for better control of midair twists and turns; you’ll also need powerful quadriceps for leaping.
Finally, triceps development is the secret ingredient for increasing the range of your shots, says Steve Bzomowski, a former Harvard assistant coach who runs the Never Too Late basketball clinics around the country. “That’s what really adds power to the ball,” he says.
The crucial areas to stretch before you play are the hamstrings, Achilles tendons and, because of all the lateral movement involved, the groin. (See “Break Loose” on page 49 for an explanation of all the important sports stretches.)
* If you want to dribble better, use your fingertips. “Dribbling is like shooting,” says Tom LaGarde, an Olympic gold medalist and a member of the 1979 Seattle SuperSonics championship team. “Keep the ball on your fingertips or you’ll lose control.”
* To get a rebound, work on the catch. Don’t jab or swat at the ball. Wait for it to come into reach. When it does, be sure to face your palms toward the ball to absorb the momentum. Rather than trying to snatch it out of the air, use your fingers to catch it.
* To get open, get out of bounds. “If somebody’s boxing you out, you can exit the court underneath the basket,” says LaGarde, who relied on the trick often during his years as a pro. This allows you to re-enter the court on the other side of the basket, where you’ll probably be open.
Hard drives are not the most stable parts of your computer. They are always prone to crash. Sometimes even slight hitch in the electrical environment that the computer works in is enough to cause a hard drive crash. Therefore, preventing a hard drive crash is out of the question. However, you can detect the early signs, which might later lead to a hard drive failure. Hard drives, being mechanical devices, do create noise. When they are functioning smoothly, the noise is also smooth. By the changes in the tones and the disturbances like whirring and grinding noises that emanate from a hard drive box, you can determine that the hard drives are nearing their end. Just before the crash, the drives will create a lot of chaotic sounds. The next thing you should do in such cases is remove the hard drives from the computer, rather than try to open them again to create backups. Once removed, you can check the drives on some other computer and save your data.
However, if there is a hard drive crash before any data could be saved, the best solution would be to get hold of some data recovery software to retrieve all the data on the drive.
There is hope for regular users of computers who have the habit of storing lots of data on their PCs or laptops and are worried of a hard drive crash. There are data recovery software solutions available in the market today that can help you recover all the data in crashed hard drives. However, before applying the data recovery software, it has to be found out whether it was in fact a hard drive crash or whether it was an operation system failure. If the crash was soundless, then most probably, it was an operating system failure or a logical failure. If the crash occurred with some weird noises out of the hard drive box and if these noises had been there for some days at least before the crash, then it is a hard drive crash for sure, as you will see at http://www.harddrivefailurerecovery.net.
Today’s computer users need not worry about such hardware crashes because there are software solutions. There is data recovery software available that can recover all the important data that had been tucked away in the drives. Therefore, there is scarcely anything to worry if your hard drive breaks, because none of the data will be completely lost. You can either use the software or hand the faulty drives to the data recovery experts.
Having to fix your hard drive is one of the tasks that nobody is going to be looking forward to. Nevertheless, what if your hard drive breaks down or crashes? What if you have a lot of important files that are necessary for your job? Sometimes, when your hard drive crashes it is because the circuit board, or PCB, has malfunctioned. It can also be caused by a burned out board or a bad controller chip that may lead to a dead hard drive.
An example of an older hard drive controller board.
There are really quite a few causes for why your hard drive may be broken. But be careful when you hear about people talking about the idea of replacing your hard drive circuit board by yourself. It typically looks like this: first, you remove the hard drive from your computer; the first thing you should do from there is look for the brand name at the back of the drive and its model number. When looking for a new circuit board, you must make sure you get the exact circuit board for your drive. This is unfortunately one of the most difficult part of the process. Some amateur do-it-yourself sites will then say: “Place the new circuit board on the hard drive in the exact and proper way that it was originally removed. Align it the same way as the old one and screw it down. Once you are done, connect it to your computer, and you will be amazed because it will absolutely work.”
Unfortunately, my friends at Hard Drive Recovery Associates warned me that they have seen hundreds of people attempting to do this and often they just damage their hard drive further. The truth behind performing a hard drive repair is that you probably shouldn’t try to do it on your own. Not only did going to be difficult for you to find the right board, but replacing it actually requires specific hard drive recovery skills. The likelihood of you having those skills is probably pretty low, so it is always better to leave it to a data recovery expert.
Your hard drive is an integral building block of your system. Nobody wants to lose the data from their computer, but the truth is that hard drives are sensitive devices. A hard drive crash may happen to you, and can really be a costly thing to try to restore data – things like pictures, videos or word documents – that you have saved on the disk.
One of the most common defects of hard drives is bad sectors on a disk surface. Bad sectors are a part of the disk area, which contains unreadable, but often necessary information. As the result of having a bad sector is that it will be more difficult for you to read and copy data from your disk. Also, your operating system may also become unstable and finally, your computer will shutdown. When your hard drive is damaged with bad sectors, you probably have very little choice but to contact the company that specifically can provide hard drive repair. Without the proper professional repair, your disk will not be safe to use anymore, and attempting to use it further could destroy all of the data on the platters. This is why in a case like this you always wanted power down your machine and make sure that you at least give a data recovery service professional a call. You will definitely be glad you did.
Data storage has become easier, efficient and relatively reliable with the advancement of technology. The need for larger data storage media has led to the inception of secondary storage media and larger internal hard discs. Laptops with higher storage capacities have been invented to match the demands of different users who require large internal memory to facilitate portability of their stored data. Other external memory devices that are widely used include flash disks, memory cards, magnetic tapes, CDS, DVD and floppy disks among many others. Sometimes, both the internal and secondary memory storage memory Medias may be corrupted, damaged, and inaccessible or fail to be read normally. This leads to loss or inaccessibility of stored data. In order to address this technical problem, data recovery is required.
Data recovery is the process of reclaiming data from a damaged, inaccessible or corrupted storage device. The storage device might suffer physical damage or logical damage to the file system hence preventing the host operating system from loading it. Physical damage of the storage device involves damage of the disk sectors or malicious corruption from virus infection to the stored data or accidental contact of a laptop with water and other liquid substances that short-circuits the motherboard, which may end of damaging the hard disk. Therefore, some form of laptop data recovery is essential for every laptop owner. Check this article, as an example.
Successful data recovery depends on the type of damage incurred and the respective expertise besides the excellent data recovery mediums. Software has been developed to ensure accurate and easier recovery of data and especially for laptop data recovery. Among the used software, include DDR Professional Recovery Software. This is windows recovery software used to recover deleted files from all forms of data losses in windows operating systems. It recovers deleted files and other documents from memory cards, hard drives, digital cameras, music players among many other external storage devices. NTFS Data Recovery Software recovers deleted files and folders from formatted disks. It can also be used to recover data after accidentally empting a recycle bin. It can be used even by novice because no special skills are required to use it. Furthermore, USB Drive Data Recovery Software is an easy, safe and read-only tool that is used to recover deleted and missing files from digital pen drivers. On the other hand, we have USB Digital Media Data Recovery Software that recovers accidentally deleted or lost files and folders from USB digital devices. It provides easy recovery of media files. Lastly, iPod Data Recovery Software is a good utility that is used to recover intentionally or accidentally deleted music files saved in the iPod media players.
Data storage has come a long way since the inception of computers and servers. In the years that have gone by, lots of changes in technology and many inventions have come up. This has brought about a sea change in all walks of life, be it the way we wear our clothes or the way we chat. Lifestyles have changed and so has the ways and means by which we store data. Huge servers have given way to small drives working as a team, as if giving meaning to the phrase “unity is strength.” When these huge servers were, on the one hand, very expensive, they were also not very reliable, on the other. Even small system failures resulted in a great drop down in server performance. However, today, data storage is no issue at all with raid recovery.
RAID stands for Redundant Array of Inexpensive Disks. RAID is the technique in which several hard disks are combined into one unit to allow the system to continue running even when one or more of the hard disks have stopped working. It also offers higher data protection compared to just having a single hard drive. If one or more of your drives becomes unreadable, do not start to panic as help can be found. But raid recovery is quite a complicated process; therefore, you should seek the help of computer experts. In the recovery process, the technician will first check whether your RAID problem is caused by hardware or software issues. Next, the technician will determine exactly which drives have become corrupt or are inaccessible. Finally, based on the assessment carried out, the technician will carry out recovery procedures. Recovery procedures are separated into several types, which are recovery procedures for an ordinary drive, recovery procedures for a degraded hardware RAID, repair via Disk Manager and RAID reconstruction.
RAID recovery is not always available at local computer stores in your area. You can purchase the service online by searching for high quality providers like HDRA. RAID issues are usually a tough nut to crack, but do not worry as all your data and documents are not lost.
As the term Redundant Array of Inexpensive Disks or RAID suggests, raid recovery functions with the help of a group of dedicated hard drives as backup. This is far better than having a single hard drive because it increases the storage space and does not affect system performance. Therefore, raid recovery acts as the collective force behind most of the super servers in today’s competitive and hectic virtual world.
Achieving goals when it comes to gaining weight and strength usually requires a lot of work. The formula is fairly simple, of course, but it is a matter of repetition and determination. But the easiest way to divide the idea of creating a good weight and strength plan is to simply divided into three strong concepts.
Principle #1: Work It!
Training hurts, or it’s not real training.
If you want to build muscle, you are going to have to overload it is much as possible. Weight training is key in this scenario, as it is one of the few activities that will truly bring your muscles to their brink.
The weight lifted creates the tension in the muscles, provided it is heavy enough, lifted with good form, lifted under control, and lifted enough times (repetitions) over the designated time period. The end result is, hopefully, muscle fatigue.
A fatigued muscle (or group of muscles) means that it was properly overloaded during the exercise. Maximum fatigue, in short, is produced by maximum overload When fatigue sets in, making the exercise difficult to do, the athlete should concentrate on good form to push through the discomfort of those last few reps — as those are the reps that produce maximal strength gains.
Motivating maxim: When in doubt, always go for that last rep … and then go for another one! (Using a spotter, of course.)
Principle #2: Food, water, and more food.
Now that the muscles have been properly overloaded, the athlete must feed them. Every day during the weeks he is lifting (that means both lifting and non-lifting days), the athlete must eat nourishing foods and drink plenty of fluids to nurture his muscular growth. This must be done four or five times a day in order to maximize growth potential.
Why must the athlete deviate from the traditional three meals per day? For thre reasons:
First, the athlete burns a lot of calories while lifting weights to create overload. This energy must be replenished before the athlete can begin to grow stronger. A healthy snack consumed within an hour of completing the workout will help to replace the energy burned and get the body started on the road to recovery.
Second, along with the above, the muscles must constantly be nourished in order to become larger and stronger during the off days.
Point: Growth does not occur during the workout, but 24 to 48 hours later, depending upon the intensity of the overload. Whatever the time frame, the athlete must feed his muscles and allow time for them to grow.
Third, it is unwise to go without food for long periods of the day (i.e., over six hours). This is why the athlete must never skip breakfast. Remember, whenever a person eats his evening meal at 6:00 p.m., goes to bed at 10:00, wakes at 7:00 a.m., skips breakfast, and then eats lunch at noon, he has gone 1 hours without food!
A body cannot build muscle and strength that way. The athlete must try to eat a healthy snack at night and be sure to eat breakfast the next morning.
The bottom line is this: If the athlete does not eat enough, he will not have the energy to perform his daily tasks at maximum level or achieve his maximum growth potential.
Why fluids? The point to remember is that the body is made up of 60 to 70% water. The chemical reactions needed to build muscle require water. The athlete who fails to drink enough fluids cannot expect to get bigger and stronger. Another point: He should drink water and/or other desirable fluids as often as he can, not just at meals.
Principle #3: Rest & Recovery:
Let us assume the workouts are perfect and the athlete is eating, drinking, and eating more. Fine, but he must allow time for growth to occur.
He must develop good sleep and relaxation habits — try to get 8-9 hours of sleep a night, even on weekends when he isn’t lifting.
The goal should be to conserve as much energy as possible, saving it for the all-important growth that takes place after the lifting is completed, and for the other training components such as running.
Other ways to conserve energy:
1. Lie down instead of sitting. 2. Sit instead of standing. 3. Walk instead of running (except for the required running). 4. Relax instead of worrying. 5. Bottom line: Conserve as much energy as possible through the day… save it for lifting and running, not other activities that bum a lot of calories like two hours of pick-up basketball or hanging out until 2:00 a.m.
Sit down and read a book… you’ll be doing yourself a big favor in more ways than one!
The formula in review: Overload your muscles, eat properly, rest & recovery. Result: maximum strength & size potential.
Athletes who fail to grow and gain strength should look for simple explanations Growth and strength potential are not only influenced by the three requirements previously listed, but also by the natural body structure, muscle-fiber types, and nervous system (the natural ability to contract muscle mass).
Some people who are naturally thin have a difficult time adding body weight and strength. Other people are just not born with the kind of muscles that are goin to get big and strong.
But no matter what a person has to work with, he can — if willing to sacrifice and work — make improvements. The young athlete in training must realize that he is still growing and that he will naturally become stronger as he continues to mature, whether he lifts weights or doesn’t. He simply has to be patient.
In many cases, however, progress may be impeded because of other reasons, such as:
1. Not obtaining maximum overload — failing to work for the hard reps at the end of a set.
2. Performing too many sets and exercises — doing too much work and, consequently, burning too much energy.
3. Inconsistent training — missing workouts.
4. Not allowing enough recovery time between sessions — lifting five or six times a week will not allow for maximum growth potential.
5. Poor nutritional habits — failing to eat the right foods, not eating enough of them, and not drinking plenty of fluids.
6. A general failure to follow the program — not recording the workout data an not increasing the weight load when necessary.
7. Following an unbalanced program — doing only the “fun” exercises (i.e., bench press, curls). The athlete must work his total body over the course of th training week (squats, leg presses, leg curls, shoulder presses, rows, pulldowns, etc.), remembering that progress in one exercise may be limited because of not working the total body.
8. Apathy toward training because of a lack of variety in the program or because of a failure to understand the benefits of lifting. The use of a variety of exercises and knowing why you are in the weight room will prevent injury and improve muscular size and strength!
Anyone who has weight-trained for an extended period of time can look at this list and discover at least one factor that he was guilty of at one time or another. And it isn’t a coincidence that this can be traced back to a time when gains were hard to come by. The solution to plateauing usually lies in one or a combination of the above neglected factors.
The athlete’s weight-training program should be designed to provide the proper amount of exercise, recovery, and variation. The athlete must learn how to trai hard, how to record his workout data for progression, and how to eat right. This will minimize any major problems he may encounter with plateauing.
The athlete should also remember that over the course of his athletic career, his growth and strength increases will begin to level off. He should not allow himself to become discouraged by this because it happens in every program.
As long as the athlete makes a concerted effort to train hard, train consistently, and recover properly, he will achieve his maximum potential.
Data mobility is perhaps the most common reason why people like to use an external hard drive to store most of their data and to provide backup. These drives are very convenient to use, can store loads of information, and are very lightweight. Popular since the day they were introduced in the computer market, external hard drives allow people to carry their office or personal computer backup and their entertainment on one small, pocket-sized piece of equipment. You can store all your favorite movies, music, pictures, videos and e-books. All you need is a cable to connect the hard disk to a computer and the whole family can enjoy the movies you stored there.
But like all computer products, these external drives are extremely sensitive. Since this media device is portable, it is usually moved around a lot. And even without the pressure from the outside environment, portable hard drives just simply stop working; sometimes without warning. Before yours fails, it’s always better to back up, even if you are using the drive as a backup solution. That the best way to safeguard your data. If, unfortunately, you did not take the time out to back up, then you will probably need some form of professional external hard drive recovery if you want to get your data back. A company like HDRA offers this specific service. This professional data recovery service is amazing because it can assist you in retrieving data from your portable hard drive with great results. If your media device is only suffering from a partition table issue, files can be secured extremely quickly. If the problem is due to hardware failure such as head crash or problems with the hard disk platter itself, external hard drive repair will definitely be a bit more expensive. Your best recourse is to bring your external hard drive to a retrieval specialist.
Seeking Solutions When Your Hard Drive Fails
Those who have experienced computer crashes are aware of the repercussions that come with them. A crashed drive could mean significant financial losses if you are running a business (and have no consistent, full back-up), or for personal computers, this could mean losing photos, videos, movies, music and pretty much everything that is important to you. There are different ways to seek solutions when your hard drive fails. One option would be to use a retrieval application, and certain well-crafted mac hard drive recovery tools are great for this kind of job. This kind of program ensures than your data can be recovered, and your system is fixed and running in no time. Another option would be to bring your hard drive to a specialist who can assist in recovering the hard drive data. This is the best option for those who are not so confident with handling their computer concerns, those who do not have time to take care of their computer problems on their own, and those who have heavily damaged hard drives. However, most computer users choose to go for the mac hard drive recovery applications, knowing that the program is designed sufficiently to retrieve their data and fix their hard drive problems.
Data recovery from hard disk is the process of recovering all data from damaged or inaccessible hard disk. Hard disks require recovery due to physical damage or logical damage. There are many ways to store all your data in one place. No matter, how reliable the data storage media are, any mechanical or logical fault creates real failure. Data recovery can be simple in some cases, but complicated in many cases and requires exhaustive work. Hard drive data recovery requires a process in order to recover the data.
First, evaluate the problem of your hard drive. Many companies also offer the service of just evaluation of problem and provide a rough estimate of hard drive recovery. Estimation allows us to know the cost of recovering hard drive. If it is just some mechanical problems, it can be easily solved by reinstalling the operating system in your computer. But having physical problem in a hard disk is worrisome issue. It cannot be solved by a computer user and requires specialists. All you have to do is make a correct evaluation about your hard drive. If it required a proper service then send it to a reliable company like HDRA. It can cost you a bit but you will recover hard drive data soon.
The first thing you should try is to check mechanical functions of your hard drive, is it functioning properly or not. If it is functioning then you have high chances of recovery through an easy process. But if yours hard drive has crashed, then only specialists can help you. When you will send your hard disk to specialist, he will check it with latest equipment whether all your data can be transferred to other drive or not, and then he will try to fix the problem. The main problem with recovering hard drives is to select a right company and specialist. It is always recommended that for a successful data recovery hard drive should be sent to genuine data recovery specialists. All reliable companies deal with all types of problems of hard drive and usually achieve success, but the more complex the problem the higher the cost they will charge. Sometimes serious problems of hard disk can cause permanent data loss as well.
Nearly 7% of all male high school students have reported consuming anabolic steroids. Pharmacists, therefore, have to step in and caution users about their possible dangers, urged Brian Isetts, Ph.D.
Isetts, director of continuing education at the Minnesota Pharmacists Association, addressed the members of the American Pharmaceutical Association at the APhA annual meeting in Anaheim, Calif, With the continuing growth of the use of steroids, he said, pharmacists need to be part of the “team” that addresses the matter. “We need to provide accurate, reliable information.”
Pharmacists, he added, should work in conjunction with local high schools to arrange to give talks to the students. The talks can be followed up by letters to parents. This can also result in the pharmacist’s becoming more visible in the community and can bring more customers into his store, he noted.
Isetts encouraged pharmacists to work with high school educators, as well, in incorporating courses about anabolic steroids into the school curriculum. “We have courses in drug abuse now,” he said. And misuse of anabolic steroids by students could eventually become just as widespread.
Pharmacists, he continued, can serve as advisers in athletic settings, such as gymnasiums, as well. Pharmacists have been asked to serve on the training crews of the National Collegiate Athletic Association, an organization that ensures the integrity of drug testing.
Warning young people about anabolic steroids, said Isetts, is part of the whole science called sports medicine, He defined sports medicine as the “science and practice of dispensing drug information, medication, and durable medical equipment as an aid to individuals trained to compete in exercise, sports, or games requiring physical strength, agility, or stamina.” He also noted that muscle failure, unlike, as an example a hard drive failure, is something that athletes cope with readily on a daily basis.
In looking at the history of anabolic steroids, Isetts pointed out that in the 1960s, there were case reports of their side effects, such as peliosis hepatis. In the 1970s, there was much debate about whether or not anabolic steroids improved strength and enhanced the performance of individuals. The metabolic effects and biochemical mechanism of actions were also scrutinized. In the 1980s, the debate spread to other performance-enhancing drugs, specifically androgens.
Isetts said these drugs are taken by some for no other reason than to “improve one’s appearance and look good. In life, we’re rewarded for having a muscular body and looking good. Somehow, we’ve lost the true purpose of sports-that is, to provide a means of recreation.”
These drugs do have therapeutic value, he said. However, all the recent “media hype” has left a “credibility gap” about their medical effectiveness.
Steroids, he continued, basically stimulate protein synthesis. Androgens, one type of steroid, are used in males to stimulate puberty in cases where it is delayed. They are also used as replacement therapy for hypogonadism. In females, said Isetts, androgens are used for treatment in some forms of metastatic cancer.
Anabolic steroids are used to treat anemia, to promote weight gain following surgery, and as an antidote to hereditary angioedema he added.
But, Isetts cautioned, individuals build up an addiction to these drugs. Some of the adverse side effects can include liver damage and tumors, peliosis hepatis, blood lipid changes, mood swings, and clinical depression.
In men, misuse of drugs can cause infertility, impotence, breast enlargement, and testicular atrophy. In women, the drugs can result in menstrual irregularities, facial hairs, and decreased breast size. In men and women, the drugs can result in baldness and acne.
Isetts noted that four states: Alabama, California, Florida, and North Carolina-currently have laws that classify anabolic steroids as controlled substances. Eight other states have legislation on the books to increase the penalties against their illegal use, he added.
The lure of the drugs, concluded Isetts, is that they provide a shortcut to achieving dramatic changes in stature.” He pointed out, however, that in trying to speed up Mother Nature, the “natural growth process is affected.” treatment for cancer in the neck or mouth, also often have difficulty swallowing.
Just a few years ago they were heralded as the Ladies of the ’2000s: strong, powerful, sleek, and sexy-looking women. Today, many of them are muscle-bound to such an extreme extent that they are viewed with mild disbelief and a strange curiosity. The question in most people’s minds is: Why would a woman want to do that to her body?
A decade has passed since women first became part of the sport of bodybuilding. Their involvement was natural, coming on the heels of the ’70s, when women were integrating themselves into a variety of previously male domains. It was further fueled by America’s fanaticism for fitness in the early ’80s.
The sport began as a new forum for appreciation of the female form. Unlike beauty contests, where the winners are determined primarily by genetics, a bodybuilding contest could be won by hard work, dedication, and intelligent training. The concept appealed to the feminist mindset of the day. It gave women more options and control over how their bodies looked. From the spectator side, it afforded the opportunity to see a new type of hard-body beauty–as well as another exclude to watch bikini-clad women–and the sport of women’s bodybuilding drew crowds and media attention.
In the gyms, posters of Lisa Lyon straining against a sweat-soaked T-shirt with dumbbell in hand went up almost overnight. Then along came Rachel McLeish, and with her particular brand of flex appeal she changed a fledgling sport into a social phenomenon that sent millions of women to the gym, and thousands of women in search of fame and fortune in the sport of women’s bodybuilding. Jane Fonda stepped onto the pumping-iron bandwagon, and even Madonna began flexing her biceps on stage.
Like any activity with a potential for publicity, bodybuilding attracted its share of beautiful women looking for a break into modeling, movies, or whatever. It provided a new competitive arena for gymnasts, swimmers, and other female athletes who found themselves already past their prime at age 19. It answered the prayers of women who, given a better-than-average mix of male hormone at birth, had lived their lives embarrassed by their natural muscularity and husky builds.
But somewhere between then and now, something went wrong. Terribly wrong.
Today, when you switch your cable sports channel to a women’s bodybuilding competition, some in the lineup look like they belong at a Barnum and Bailey circus. An 18-inch bicep is not uncommon, nor is a back that flares Cobra-like to more than 50 inches on the tape measure. Soft, feminine body fat and breasts are practically non-existent on these women, who overshadow the few who still sport some curves and peaks. These hulkish women look like men wearing bikini tops.
Even some of the women who popularized the sport have trouble accepting what it has become. “It’s a perversion of the female gender,” says McLish, who retired from competition five years ago. “It’s sad for me to watch these women trying so hard to be sexy, posing with these gyrating movements, overdone fingernails, too much makeup, and silly bows in their hair. They’re overcompensating for what they’ve done to their bodies.”
What turned this sport that began with such good intentions into the strange spectacle it is today? The same menace that’s casting a dark shadow over many sports: anabolic steroids.
These drugs mimic the effect of male hormones, and while their use can go relatively undetected in some males, the effects upon women are often quite obvious from the onset: bulging muscles, deep voices, beards, loss of scalp hair, loss of breast tissue, enlargement of the clitoris, acne on the face and torso, and coarse, thick hair on the chest, back, and shoulders. Some of these effects, such as excessive hair growth and deepening of the voice, are irreversible.
The drugs used for muscle building are basically the same hormonal therapy a transsexual would undertake to change her secondary sexual characteristics to those of a male.
I have personally known women bodybuilding competitors who have had to tape their steroid-enlarged clitoris down to keep the bulge from showing during competition. I know several who wear wigs because steroids have caused their hairline to drastically recede. Other friends have developed deep bass voices.
The effects of steroids are unpredictable. One woman might increase her size by 10 pounds of muscle in two months; another might experience only a subtle change. One woman’s voice may lower drastically while another’s stays the same.
In the early part of the decade when women bodybuilders first began experimenting with steroids, very little was known about their side effects. Sure, some U.S. Olympic coaches were knowledgeable in the area, but women bodybuilders weren’t being coached by Olympic trainers–they were taking their cues from male bodybuilders, many of whom use steroids.
Bodybuilding is a subculture that as a sport has never been accepted into the mainstream. If you want to learn about bodybuilding, you don’t ask your high school coach. You go to the gym in town that has the biggest guys.
That’s exactly where women went, and the men were more than happy to heap attention on them. That attention, not to mention the abundance of good-looking guys, provided added incentive to keep women at the sport. From the men, the women learned what to eat–a diet, perfected over 30 years, that lowers body fat to a minimum. They learned the men’s training techniques. They also began to use steroids. And as they gained muscle, their efforts were applauded by the men they trained with. They became the center of attention in the world of bodybuilding.
In the meantime, the competitive aspects of the sport were growing almost too fast for any organization to control. It was not uncommon for over 100 women to enter a small show.
At first, only a few women used steroids, but a few were enough to set change in motion. The women who trained naturally were forced to train and diet fanatically in an attempt to gain the extreme muscular size and excessively low body fat that the women on drugs were displaying.
The sport’s main governing bodies–the National Physique Committee (NPC) and the Amateur Athletic Union–saw this trend early on and attempted to dissuade the “drug-look,” as it was being called. The NPC, for instance, advised its judges to give lower scores to competitors with excessive muscularity.
But the bottom line is that bodybuilding is a sport of muscle, and by mid-decade, the women with the biggest and hardest muscles began to win. It came down to this: If you wanted to be competitive, you had to use steroids.
By 1985, over-developed muscle on women bodybuilders was no longer a rarity. Most competitions are based on weight classes, and body weights had increased so greatly that by 1986, a third division had to be added to accommodate the growing number of women in the heavyweight class of 125 pounds and over.
The bodybuilding organizations began drug testing in 1986. This drove some women at the elite end to use growth hormone, a substance that cannot be detected by drug tests currently in use. Aside from death, the worst side effect from growth hormone is a condition known as acromegaly, where the bones of the skull, hands, and feet actually grow. The result is an ape-like protrusion of the forehead and mumps-like swelling of the jaws, in addition to perversely large hands and feet.
A WORLD OF ITS OWN
Why would any woman go to such extremes? Bodybuilding is a world that’s easy to get caught up in. For many bodybuilders, their lives center around the gym. Their houses are littered with dog-eared copies of bodybuiding magazines. They know every name in the sport. They know all the latest training techniques. They take pride in belonging to this world of muscle, and receive all the support they need–so much support that outsiders gawking in disbelief don’t faze them.
“Somewhere along the line, women bodybuilders got off the track and their only motivation came from competition,” says McLish, who still trains with weights but adamantly refuses to be involved in the competitive aspects of the sport she pioneered. “It’s difficult to keep perspective when you’re training in the gym so intensely. All the attention is directed inward. When you focus in that close, you lose the whole picture. That’s what happened–we put too much emphasis on details, and lost the fact that we were women first.”
Concentration and dedication are certainly assets to a competitor in a sport. Elite athletes are extremists; they need to be to get that world record or gold medal.
But what price glory? It’s a sad fact that many women bodybuilders have taken drugs in exchange for a $25 trophy and fleeting fame in the muscle magazines. It’s a tradeoff that more and more women are deciding not to opt for. In the 1986 NPC Women’s Nationals, more than 50 entered the heavyweight division. Three years later, only 18 did. But will steroids ever be completely eliminated from the sport? I don’t think so.
“The fact is that drugs make people stronger, faster, and bigger,” says Cathy Palyo, a professional woman bodybuilder. “The side effects won’t scare athletes away. Surveys have asked athletes whether they would use a drug that guaranteed them a world record, but would kill them within a year. Seventy-five percent of the athletes is warped. I’m an athlete, I’ll vouch for it. You simply cannot clean up drug use in sports. It’s impossible.”
I don’t believe that women’s bodybuilding can ever turn itself around and begin to reward the small physique with first place. The standard has been set, and while it does not appeal to the general public, I believe it will always appeal to those deeply involved in the sport. There will always be fans who love muscle for the sake of muscle and others who love to see the unusual and odd.
While acknowledging the hardcore element of the sport, most competitors I know still wish drugs had never become part of it. If they knew then what they know now, they would have had no trouble just saying no.
Aside from the direct victims of steroids are the indirect ones: the women who have been scared away from the gym by the belief that a weight-training regimen will make their bodies unattractively muscular. These women are avoiding an activity that can impart beautiful, feminine, shapely muscle. It gives women control of their shape, size, and proportions. It builds flat and firm abdominals, round, fat-free rear ends, and attractive and very feminine bodies, like those of the women who started the sport.
If one thing can be learned from what has happened in the sport of women’s bodybuilding, it’s that big muscles are not natural to women. They won’t come easy or by accident, even to a woman who trains with a serious, aggressive routine.
“Steroids. That’s what I’ll do,” he thought. “I’ll find a way to get some steroids. They make your muscles grow fast, and they make you feel confident. And, besides, I’ll only take them for a while until I bulk up and get on the first string. They can’t hurt me,” says Rick. Or can they?
Rick’s situation is not uncommon. The Journal of the American Medical Association (JAMA) recently reported that as many as 500,000 young people nationwide have used steroids. Some of them complete in sports. Others just want to look more muscular.
They may take the steroids thinking of the immediate gains. But they may not be aware of what is happening to their body when they take steroids. And many recent studies are showing that the harm that can be done to people who take steroids–especially those in junior and senior high school–far outweighs any immediate gain.
Natural and Unnatural
Steroids are natural chemical compounds found in the hormones in your body. Hormones help you grow and develop. Men and women have both male and female hormones in their bodies, although in different amounts. Since men have higher levels of certain male hormones that promote strong muscles and greater definition, it’s easy to think that if you increase the level of male hormones in a person, you’ll also increase that person’s size and strength.
Enter anabolic steroids–synthetic drugs that act like the male hormone testosterone. Anabolic steroids are the kinds of steroids taken by some athletes and other people interested in building their muscles and strength. They are not natural.
The U.S. Food and Drug Administration (FDA) has approved the use of steroids in specific doses as part of the treatment for certain types of anemia, cancer, and allergies. The FDA does not give its approval to the use of steroids by healthy men and women who want to improve their looks or athletic performance.
By Prescription Only
In addition, in the United States no one can purchase steroids without a doctor’s prescription. That’s partially because of the widespread abuse of the drug. In the 1950s, Russian athletes began using anabolic steroids, and by the 1960s American athletes were using them, too. The steroids were said to add muscle to a person’s body and increase aggression, thus giving him or her the edge in athletic competition.
But the use of steroids quickly got out of hand as larger and larger doses were taken by some athletes, even without supervision. They purchased the drugs on the black market, not knowing what the short- or long-term side effects of steroid use could be. Meanwhile, researchers began to learn about the harm that anabolic steroids can cause.
In his book Death in the Locker Room, Bob Goldman, an expert on anabolic steroids, writes of a young football star he calls “John.” John took steroids for several years. Then John developed cancer in his kidneys, and died as a result of the cancer. Goldman writes that since John’s death, it has been determined that the use of anabolic steroids can lead to the development of a rare kind of tumor in a person’s kidney–the kind of tumor that John had.
Recent studies also show that there’s a host of other side effects, including very serious ones, that are caused by anabolic steroids. Steroid use can cause acne, sterility (the inability to have children), kidney disease, liver disease, and cancer.
Women who take steroids may take on masculine physical characteristics, such as growth of facial hair. Steroids may also increase a woman’s risk of getting breast cancer and other diseases.
When men and women take steroids, they are upsetting the delicate chemical balance in their system, and teens who take steroids are disturbing their normal growth.
Teens are experiencing great physical and psychological growth and therefore are at even greater risk than adults when taking steroids. In the long run, teens who use steroids may even experience stunted growth–exactly the opposite of what they wanted or thought the drug would do. Their reproductive systems can also be affected. A teenage girl who takes steroids may find out later in life that she cannot have children. A teenage boy who takes steroids may discover years later that he cannot father children.
Recent studies done at McLean Hospital in Belmont, Massachusetts, also shows hat steroid usage can cause abnormally aggressive behavior. One report cites the example of a teen in California who described himself as an “easygoing guy” before he began taking steroids at age 19. After taking steroids, he became more aggressive and, for example, would get out of his car and cause fights at intersections.
“You can walk in my parents’ house today and see signs–holes in the doors I stuck my fist through, indentations in walls I kicked,” he told a reporter.
Persons who start and then stop taking steroids can also experience extreme depression. An unnatural lift in spirits when on the steroids can be followed by an unnatural depressed feeling when off them.
The Cheating Issue
Whether or not you believe that steroids will affect your health, there is something else to consider: the ethics of using steroids during athletic competition. The drive to win has encouraged the use of steroids among many athletes, who take steroids because it makes their muscles larger. (Whether it makes their muscles stronger, too, is something that not all doctors and athletes agree upon.)
One thing that many major sports organizations do agree upon is that athletes who use steroids while competing are not playing fairly. Remember Canadian track star Ben Johnson, who set a world record in the 1988 Olympics and won a gold medal? After it was learned that he had been taking steroids, the International Olympic Committee took away his medal, gave it to American runner Carl Lewis, and banned Johnson from further competition.
Being chair-bound for most of your workday can sometimes leave you fatigued, tense and generally sapped of energy. Worse ills can result–headaches, neck and back pains, stress, and perhaps even high blood pressure and heart attacks.
Robert Gedaliah, a speech and communications professor at City College of New York and a marathon runner in his spare time, has created an at-your-desk fitness program that you can follow without leaving your seat or disturbing fellow workers. It is not an exhausting physical workout and neither aerobic nor muscle building. Instead, it is a set of exercises he calls energizers. The regimen is explained and illustrated in his booklet P.E.P.: The Productivity Effectiveness Program.
The ten P.E.P. exercises, drawn from yoga, t’ai chi, the marital arts, running and archery routines, involve deep breathing, stretching, isometrics and relaxation techniques. Each calls for a gentle yet stimulating movement. All are designed to generate “high energy by increasing blood circulation, pumping fresh oxygen into your body and relieving muscle strain brought on by stress.”
Gedaliah claims nine minutes of P.E.P. exercises will give you a long lasting boost of energy and help you feel better. He proposes it as a no-calories alternative to the coffee or candy-bar break. (For more on exercise, see the articles that begin on pages 28 and 32.)
The different mac hard drive recovery processes are very easy to learn. If you are familiar with the different technicalities that are related to your computer system, then you could use it to your advantage on being able to know how to recover the lost files on your hard drive for yourself. If you want to learn and to master the different hard drive data recovery processes, then you should just treat it as if you are studying basic mathematics. Now that you are beginning to learn the different data recovery processes, you will also have to make sure that you are performing it. Reading only the procedures wouldn’t be enough, because action would always speak louder than words. If you want to perform the data recovery service for yourself, then you could list down the stipulated instructions and take a look at it while you are actually doing it. Now that you have known some data recovery processes, you could even utilize it to your advantage of having such unique skill.
The Best Data Recovery Company Characteristics
Data recovery companies need to make absolutely sure that they are going to be really reliable and you can really depend on them to make sure that your data is absolutely all right. With how today’s economy looks, you really cannot afford to trust companies that are not going to be able to deliver what they have promised. You need to really ensure that you will be able to make sure that your data is absolutely not compromised and is very retrievable. You really need to make sure that when you decide to recover your data with the help of a professional, you will be able to do it successfully and you will not have a problem at all making sure that everything in your life gets back to normal and you can use your laptop computer is much as you want to.
Here is a sad reality: no matter how hard you try to keep your computer’s data in check, you will still lose out and you would need the help of data recovery company to make sure that you can seriously keep things in check. You will need to employ a lot of safety measures if you do not want there to be trouble with these things and you will be glad that you took the time to make sure that there are no issues. When you really think about it, you need to make certain that you would not have to work so hard to keep things the way they are and you would have a safety net to work with – something that would really allow you to keep things tidy and in check. And backing up your hard drive is one of the most important things that you can do, whether you have a Macbook or you are using a Toshiba laptop. The straight up fact is that keeping your data is safe as possible is something that should be a very important focus for you. If you don’t have the focus, you are going to find that you are a big loser.
Most of us these days are using our hard drives to store some pics, files and other information that are very important to us. The hard drive is one of the most crucial parts of every computer. However, it is very hard to do hard drive recovery. The very first thing to carry out is find out if it actually is a hard-drive breakdown you are experiencing. If you have contact to a different computer, get rid of the abortive hard drive from your computer as well as catch it up as a minor drive to the alternating workstation. Recovering a hard drive is a very crucial task. You have to have a lot of options to recover those data. The fact is there is no data restoration program that will retrieve your files in precisely the same order you initially reserved them. There are companies that can do hard drive data recovery for you.
Dealing With The Hard Drive Failure
You already have that badly damaged hard disk, right? This therefore makes that damaged hard disk on your laptop unusable for the mean time. If that truly is the case, then you should just make sure that you are being able to acquire the services of professional technicians who can correctly perform laptop data recovery. You don’t need to devote lots of time just having the different files stored on your hard disk completely damaged. Moreover, you will find out that you are having a hard time executing most basic computer processes properly, in a sense that the failing hard drive is beginning to hurt your progress. Hiring the services of the best data recovery company won’t really cost you too much. If you are able to do so, then you could be a step closer on being able to have your notebook hard disk restored and suddenly things don’t seem as hard in your life
But, only trust the experts when it comes to hard drive data recovery. College can literally drown you with a lot of paper work. If you don’t want all of that hard work to go down the drain, always make sure to print out hard copies of your work and transfer all of your important data into an external virtual storage unit (i.e. External hard drive, CD, or USB). As long as files stay on your computer’s hard drive, they are nowhere near safe. In fact, the longer you leave it there untouched, the more it is susceptible to getting damaged because of computer viruses or getting erased because of hard drive failure. If you ever encounter something as terrible as data loss, the first thing you have to do is consult a computer specialist about the damage. You could have just accidentally deleted your files or your hard drive must have broken down because of misuse and abuse. Remember to entrust your computer only to the people who have a good reputation with data recovery and not just some amateur technician who is only after your money.
Can any one exercise give you the ultimate fitness benefits?
Not according to new exercise guidelines from the American College of Sports Medicine (ACSM). The latest guidelines-the first update since 1978-recommend a regimen that pushes up more than just your heart rate; they now put more emphasis on building muscle strength and endurance. How to get overall conditioning? Mix and match your activities.
The table above can help. It shows the benefits and costs of 16 popular activities. Decide which sports suit your taste, pace and pocketbook, then weigh the dollar costs and injury rates against the fitness benefits.
Our panel of six experts rated each activity on a ten-point scale. Aerobics, which contributes to life-preserving cardiovascular health, gets top rating, up to four stars. Fat loss, or how efficiently the activity burns fat, gets a maximum of one star. Strength gets up to two stars; so does muscle endurance, which helps you repeat an activity. Flexibility-whether the activity helps you stay limber-gets a maximum of one star.
These ratings represent a shift in values from what the same experts told Changing Times three years ago, when aerobics was the last word in fitness. Aerobics gets fewer maximum points, and strength and muscle endurance get more. That shift reflects the ACSM’s latest findings, which link strength training with better posture and prevention of osteoporosis. “Muscle just fades away if it’s not being used,” says Michael Pollock, a panelist and key author of the ACSM’s report.
Panelist Paul Ribisl, who at 51 is a longtime runner, figures that his body would be better off today if he’d had more strength and muscle training: “When I was 20 or 30, 1 never had to worry about muscular endurance, never lost it. But it hits home as you get older. It means a better quality of life.”
You can meet the ACSM’s guidelines for a well-rounded fitness program by interspersing, say, weight lifting with running or calisthenics with swimming (which was also the highest-ranking activity the last time we rated the activities).
As you consult the chart, remember that the benefits you get hinge on two things: the time you take and the level of intensity you put forth. For example, for cardiovascular fitness, work out at your target heart rate at least three times a week. Or simply try to burn 300 calories in each workout. (That goal is reflected in the workout time on the chart.) Most people can keep injuries down and fitness benefits up by exercising for longer periods of time at lower intensity levels. Always remember to warm up and cool down. That will put you in great shape.