Article: Swimming can help you burn calories without risking your knee injury getting worse. Try swimming laps and doing different strokes, like the butterfly stroke and the backstroke. You can also try jogging in the water since you won't be putting as much stress on your knees. You can burn 350-570 calories an hour by swimming, depending on the level of intensity. Rowing is a low-impact exercise that can help you get cardio without aggravating your knee. Rowing may not be recommended for all knee injuries, so be sure to consult your physical therapist or doctor before adding it to your daily exercise routine. You can burn between 400-800 calories using a rowing machine for 1 hour, depending on your weight and the intensity level you're using. Ellipticals are safer for a knee injury than a treadmill because your feet stay on the pedals, which limits the impact put on your knees. If you want to burn calories and get your heart rate up, spend time on an elliptical at home or at the gym. Start with 5-10 minutes on the elliptical after your injury, and work up toward 20-30 minutes, increasing your time by 1-2 minutes at a time. Keep a slow, steady pace and a low elevation, especially at first. 30 minutes on an elliptical can help you burn 170-320 calories, depending on your weight and intensity level. Similar to an elliptical, riding a bicycle is a great cardio exercise that will put less strain on your knees than running. Stick with stationary or recumbent bicycles since a regular bike may be too hard on your knee. You can burn 250-700 calories riding a stationary bike for 30 minutes, depending on your weight. Make sure you're not riding on an incline or you could make your knee injury worse. Most stationary bikes have different intensity settings you can choose from. Start out with a low-intensity setting and gradually increase the level of intensity so you don't strain your knee.
Question: What is a summary of what this article is about?
Go swimming for a low-impact cardio exercise. Work out with a rowing machine for a knee-safe cardio exercise. Exercise on an elliptical for a knee-friendly cardio workout. Ride a bicycle to get your heart rate up without hurting your knee.
Article: This will come either in the form of an email (if you filed online) or as a letter. File this in your records as proof you began the process. The USCIS will mail you a Form I-797C, or Notice of Action. This is the notice you should use as evidence that you filed this application. Again, this is the notice that lists the information you need for your subsequent appointment. Bring your appointment letter with you in addition to some form of photo identification. The biometrics appointment consists of fingerprinting and taking your photo for your green card. It is nothing to worry about unless you have a new and improved criminal record. If you need proof of documentation while the USCIS is reviewing your status, say so at your appointment. They will stamp your passport to indicate that you have filed for a new card. It will enable you to exit the U.S. and reenter. Once more, wait for notification from the United States Immigration Service concerning further appointments. Otherwise, the next step is receiving your card. There may be an in-person interview you will have to attend at a regional location. It's just as likely you may not have any additional appointments to attend and will receive your new green card in the mail.
Question: What is a summary of what this article is about?
Wait for a notification of receipt from the USCIS. Attend your biometrics appointment. Review the checklist sent to you by the United States Immigration Service and gather your paperwork.
Article: Once winter rolls around, adjust your morning routine to allow time to de-ice. Start setting your alarm to go off at least ten minutes earlier than normal. This way you can do a thorough job without feeling rushed (and potentially botching the job!). There are a couple of household ingredients that you can potentially use as a homemade substitute, but only use those as a last resort. For the best results, go with a product that was specifically designed to do the job without damaging your car in any way. Always stock up on some professionally-made de-icer before winter arrives. De-icer can be found online, at auto parts stores, and the automotive sections at stores like Walmart and Target. Be sure to keep one can of de-icer in your car just in case it ices over somewhere other than home. Give your windshield and other windows a generous spray of your de-icer. Start at the top and then work your way down to the bottom. This way the de-icer will start running down the windows, which means it will cover more ice without you having to waste more product. Definitely use an ice scraper for this, and not some other tool. Again, you want to protect your windows from damage, so use a tool that's meant for this specific job. Apply plenty of pressure with each stroke, and scrape as far as you can reach in one long, continuous motion. Don't chip away over one tiny area, because this could scratch the glass underneath. Use the scraper's brush end (or a separate brush if it doesn't have one) to clear the loose ice off the window. If the ice is being stubborn, spray it with more de-icer to loosen it up instead of hacking away at it. If your reach is short, choose a scraper with a nice long handle to extend it further. Once you've cleared the driver's side, you may feel the urge to just leave the passenger-side of your windshield and all the other windows as they are if you're in a rush. Fight that urge and take the time to remove all the ice. Keep in mind that local laws may require you to do this. Even if they don't, take the time anyway. Don't limit your field of vision when driving. Now that all the ice has been cleared from the windshield, make sure the wipers haven't frozen to them. Spray the wipers with de-icer if necessary so you can raise them. Then spray some de-icer into a cloth and rub it over the wipers' blades. Set the wipers back down into place. When you start the car, turn them on to make sure they function normally. Your windows are the most obvious things that need to be cleared, but keep in mind local laws probably state that others need to be, too. Once the big job is done, scan your car to see if ice or snow is blocking anything else that needs to be uncovered. If needed, de-ice your: Tail and headlights Turn signals License plate(s)
Question: What is a summary of what this article is about?
Give yourself time to work. Keep formulated de-icer on hand. Spray windows from the top down. Scrape and brush off the ice. Clear all of the ice from each window. De-ice and test the windshield wipers. Check other areas.