Article: Start slowly if you aren't used to physical activity and want to develop an exercise routine. As you gain experience, try increasing your workouts' intensity levels gradually. For example, start off by walking for 10 to 15 minutes at a time. After 1 to 2 weeks, work your way up to 30 minutes. Try to pick up your pace, too. You might start by walking 12 mile (0.80km) in 15 minutes, then work your way up to 2 to 3 miles (3.2 to 4.8km) in 30 minutes. When you do strengthening exercises, start with 2 sets of 8 repetitions (such as 8 push-ups). Then add 1 to 2 additional reps per week until you can do a set of 12 to 14. for 5 to 10 minutes before working out. When you warm up, target the muscles you plan on exercising, but use less intense movements. For instance, walk for 5 to 10 minutes before jogging or doing a lower body workout. If you're swimming, go slowly at first, then pick up your pace. Before an upper body workout, walk or jog and do light jumping jacks to raise your heart rate and increase blood flow. As a rule of thumb, you should get at least 30 minutes of moderately intense aerobic exercise daily. Examples include going for brisk walks and jogs, running, cycling, and swimming. When you're exercising at moderate intensity, your heart rate should increase and you should breathe harder. You should still be able to speak, but you should be winded enough that you can't sing. Keep in mind you can break your workout times into chunks and spread them throughout the day. Being active for 5 or 10 minutes at a time is a good way to ease your way into exercise if you're not used to it. Also known as resistance training, strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. If you're just starting out, try doing upper and lower body workouts 1 day a week each. In time, gradually work your way up to including 3 to 4 strength training days in your weekly routine. A sample intermediate upper body workout could be 2 sets of 30-second planks and 2 sets of 12 reps each for crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses. To strengthen your legs, do 2 sets of 12 reps each for squats, glute bridges, calf raises, and lunges. Generally, rest for 30 to 60 seconds between sets. If building muscle power is your goal and you're doing high-intensity weight lifting, resting for 3 minutes can result in greater increases in strength. You can do strength training at home or use resistance machines at a local gym. Varying your activities can help keep you from getting bored, which can motivate you to stay on track. Additionally, switching up your workouts will engage your entire body and help prevent injury. For instance, you could jog on Monday, do upper body strength training Tuesday, swim laps on Wednesday, do a lower body workout Thursday, take a yoga class on Friday, ride your bike Saturday, and go for a light walk on Sunday. On strength training days, get your daily aerobic exercise by warming up and cooling down with brisk walks, doing jumping jacks, or jumping rope. Climbing stairs and going for a walk during your lunch break can help you squeeze in 5 or 10 more minutes of aerobic exercise throughout the day. Avoid targeting the same muscle group 2 days in a row. Don't, for instance, do biceps curls and shoulder presses on back-to-back days. Muscles need time to recover, and overworking them can lead to injury. Cool downs, like warm-up exercises, are a gentler forms of exercise meant to ease your body from working hard to being at rest. Cool down by walking for 5 to 10 minutes and stretching the muscles your workout targeted. Stretch individual muscles for a total of 30 to 60 seconds. For example, you might do 3 to 4 quad stretches per leg and hold each stretch for 10 seconds. Avoid stretching before you exercise, which poses an injury risk. Stretching after exercise, when your muscles are warm, can help them recover and improve your flexibility.
Question: What is a summary of what this article is about?
Tailor your routine to your experience level. Warm up Try to get 30 minutes of aerobic exercise per day. Include strength training at least 2 days per week. Mix up your routine to keep things interesting. Walk for 5 to 10 minutes and stretch to cool down after workouts.
Article: Foundation should be as close to your natural skin tone as possible. When picking out samples to test, go for the one that seems to match best, plus the options one shade darker and one shade lighter. Most makeup lines have a numbering system in place to help guide your choice, but each system only applies to that particular line. Most brands go with numbers from 10 to 50 or 1 to 10, with the higher numbers for darker skin. . Most foundation is targeted at a particular undertone, summarized as "C" for cool, "N" for neutral, or "W" for warm. Some makeup companies even mix tones for an even closer match to your skin, so you might also notice letter combinations like "NC" or "NW." Picking the wrong foundation could leave you with an ashy or coppery appearance. This is especially important for people with dark skin color, but everyone can benefit from this test: Examine your skin without makeup on, under daylight or neutral white light. Hold a piece of yellow fabric or gold jewelry under your chin. If this gives your face a healthy glow, you have warm undertones. Hold a piece of red fabric or silver jewelry under your chin. If this complements your face well, you have cool undertones (which can range from red to blue). If it's hard to tell, you likely have a neutral tone, or you may need different foundation for different areas of your face. Or for a quick but unreliable test, check the veins on your inner wrist. Blue means cool undertones, green means warm, and bluish-green means neutral. Unless you spend your day under bright department store lights, what you see in the store won't be what you get. Head outside with a mirror while you have the samples on your skin. The sample that blends in to your skin tone almost invisibly is the perfect choice of foundation. Give the foundation a few minutes to dry and oxidize before you judge it. After it has dried, check to see how it looks. If you plan to apply bronzer and blush, your face will end up a bit darker than the foundation. In this case, it's sometimes preferable to go one-half to one shade lighter with your foundation. If nothing is quite right, mix two foundations together on your skin. Both sides have strong adherents and strong detractors. Some things you may want to keep in mind when deciding which type o foundation is right for you include: Liquid foundation provides more control during blending. However, poor blending or an imperfect tone match can leave obvious lines where the foundation ends. If your skin is oily, choose an oil-free or non-comedogenic example. Powder foundation (especially mineral powder) absorbs oil and sweat, but can settle into a caked-on appearance, even adding definition to wrinkles and scaly skin. Use a light touch to minimize this effect. You can wear both at the same time. Applying a liquid foundation first and then applying a light layer of powder foundation can also help to set your makeup and make it last longer. You've spent all this time choosing a foundation, but you have one final decision to make. The finish is a matter of personal preference, guided by a few principles: Most foundations are semi matte (even if not labeled as any particular finish). These work well on almost all skin types. Matte foundations work well for toning down oily skin. Illuminating foundation increases shine and can help to diffuse wrinkles.
Question: What is a summary of what this article is about?
Find colors that match your skin tone. Check your undertone Test the color under natural light. Choose between powder and liquid foundation. Consider the finish.