User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: is it healthier to sit with feet up (for example using a reclining chair) or sititng with feet on floor
Assistant: Sitting with your feet up, such as in a reclining chair, can offer several health benefits compared to sitting with your feet flat on the floor, depending on various factors:

1. **Circulation**: Elevating your feet can improve circulation, reduce swelling, and minimize discomfort, particularly for people with conditions like edema or varicose veins.

2. **Spinal Health**: Reclining can help maintain the natural curve of the spine, potentially reducing strain on the back compared to sitting upright for extended periods.

3. **Muscle Relaxation**: Keeping feet elevated can help relax the legs and reduce tension in the lower body, which is especially beneficial after long periods of standing or walking.

4. **Comfort**: Many people find reclining more comfortable, which can contribute to better overall posture and less muscle fatigue.

However, it's essential to balance sitting positions and incorporate movement throughout the day. Prolonged sitting, regardless of foot position, can lead to health issues such as back pain or metabolic problems. Therefore, it may be beneficial to alternate between sitting positions or take breaks to stand and stretch regularly. 

It's always advisable to consult with a healthcare provider for personalized recommendations based on individual health needs.
User: how many myoreps are equivalent to a straight set
Assistant: Myoreps is a resistance training method that consists of an initial activation set followed by several short, "myo-rep" sets. Typically, people use myoreps to achieve a high training volume while minimizing fatigue. 

The equivalence of myoreps to straight sets isn't set in stone, as it can depend on the specific workout and individual factors. However, a common approach is:

- **One activation set in myoreps** typically consists of around 8-20 reps to near failure.
- This is followed by 3-5 myo-rep sets, with the number of reps in each myo-rep set usually ranging from 2-5.

For example, if you perform 1 activation set of 12 reps and then follow it with four myo-rep sets of 3 reps each, the total reps might be calculated roughly as follows:

- 1 Activation Set: 12 reps
- 4 Myo-rep Sets: 4 sets * 3 reps = 12 reps

So, in this case, you performed 24 total reps through myoreps. 

In comparison, if you were to do a straight set, you might perform a single set of 24 reps (in this example). 

Therefore, while it's not a direct equivalence, the cumulative effect and workload can often be similar, but there's not a strict numerical conversion. To obtain more precise equivalence or recommendations for your specific training goals, it might be beneficial to consult with a fitness professional. Would you like to know about any particular study or expert opinion on this method?
User: exercises that target the biceps short head vs long head
Assistant: