INPUT ARTICLE: Article: Do a slower version of your exercise before and afterwards. Walk at a brisk pace before running. If you are strength conditioning, use a moderate form of cardio as a warm up and cool down. You might jump rope or use the elliptical to get loose and to get the blood flowing. Warming up literally helps to warm your muscles in preparation. Cooling down allows your body temperature to return to resting levels . Using poor body positioning when you move can contribute to soreness once you're finished. If you are biking, keep your chest elevated and your shoulders back. If you are running, make sure that you are not hunching your neck. If you are weightlifting, it's a good idea to keep your core engaged. The way that you hold your body will vary depending on the sport or activity that you are performing. Have a coach or personal trainer check your form and technique to ensure you're moving the correct way. If you are doing a physical activity and start to feel pain, then it's time to take a break or stop entirely for the day. It's also important to build up any training regimen slowly to avoid overtaxing your body early on. Signals of a worn-out muscle system can include sharp pains, cramps, or even loss of muscle power. For example, if you are starting to work out again after an injury, don't go back to your prior intensity or time. Instead, build back up to that level over time.

SUMMARY: Warm up and cool down for 5-10 minutes each. Check your body position when physically exerting yourself. Stop before your body is physically overtaxed or in pain.

INPUT ARTICLE: Article: (50x100 mm) boards the length you want the finished swing to be. The 2x4 used in this article is 5 feet (1.5m) (152 cm) long. Cut these boards to length, being careful to make all cuts square (90 degrees) if you are laying all the boards together to cut them at once. Next, attach a stop for keeping them from sliding while you rip them to width. If you have a table saw, you can use this for ripping the slats instead. The seat slats need to be 3/4 in. (19 mm) wide, while the back slats (which support less weight) only need to be 3/4 in. (19mm) wide. For a seat 20 inches (508 mm) deep, you will only need about seat 17 slats (to allow for gaps between slats); for a back 18 inches (457mm) tall, you will only need 15 back slats. If your seat or back will be a different size than the one in this example and you aren't sure how many slats you'll need, make several slats fewer than the total measurement of the space in inches. Aim on the low side for now; you can always rip more later. The bench in this example will have gentle curves cut into the bench supports to make the bench more comfortable, not to mention aesthetically pleasing. The amount of curvature depends on your preference, but the seat and back can actually be straight if you prefer. Choose one back support piece, draw the curve freehand with a pencil. Unless the back and bottom supports will be the same length, you will need to do this again with a bottom support piece. {"smallUrl":"https:\/\/www.wikihow.com\/images\/e\/e5\/Porchswing12_936.jpg","bigUrl":"\/images\/thumb\/e\/e5\/Porchswing12_936.jpg\/448px-Porchswing12_936.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"448","bigHeight":"336","licensing":"<div class="mw-parser-output"><p>Image by: Uploader<br>
License: <a rel="nofollow" class="external text" href="https:\/\/creativecommons.org\/licenses\/by\/3.0\/">Creative Commons<\/a>
<\/p><\/div>"} Cut the marked back support piece with a jigsaw. Leave the narrow end a bit long for trimming to fit the joints together. Next, either trace it onto the other back supports or use it as a jig. Repeat with the bottom support pieces. {"smallUrl":"https:\/\/www.wikihow.com\/images\/7\/7e\/IMG_2402_182.jpg","bigUrl":"\/images\/thumb\/7\/7e\/IMG_2402_182.jpg\/448px-IMG_2402_182.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"448","bigHeight":"336","licensing":"<div class="mw-parser-output"><p>Image by: Uploader<br>
License: <a rel="nofollow" class="external text" href="https:\/\/creativecommons.org\/licenses\/by\/3.0\/">Creative Commons<\/a>
<\/p><\/div>"} This is so the back and seat boards join at the correct angle for the amount of slant (recline) you want your seat to have. You can start by cutting a 45-degree angle into one of the two pieces, then laying it on top of the opposite piece and twisting it until you get the amount of angle you want. When you're satisfied, mark the angle onto the uncut piece by tracing along the edge of the top piece you just cut, then cut along the traced line. Trace the cut edge of the back support piece into all the other back supports and cut them to match, then do the same with the bottom supports. The two angles in all likelihood won't be the same, but it shouldn't matter since they are on the bottom rear of the swing, out of sight.

SUMMARY: Measure and cut seven 2x4 in. Set blocks on the table to support the boards. Rip the cut boards into slats for the seat and back. Draw and cut curves into the back and bottom supports (optional). Cut a miter at the ends of the back and the seat board.

INPUT ARTICLE: Article: If you're wearing used dress shoes, give them a quick polish so they shine. You can also rent formal shoes to go with your suit or tux. Select shoes that work with the color of your suit or tux. Shoes are available in brown, black, navy, or white. If you're wearing a colored suit, pick a color that will highlight your suit. For example, if the jacket is maroon, choose black or white shoes. While you don't have to wear cuff links, a little jewelry will add sparkle and sophistication to your look. Choose cuff links made from a material that will match your outfit. For example, if you're wearing a shirt with gold studs, wear sophisticated gold cuff links instead of silver ones. Work with your date to decide on flowers that are suitable for your outfit. For example, you might pick a red rose that matches their outfit. Secure the boutonniere on the left lapel of the jacket so the flower's stem points down. Your flowers should complement the color of your dress but doesn't have to be the exact same shade. For example, deep red flowers work well with a cream or black outfit. If you're wearing a suit or tux, consider wearing a plain white pocket square to complete your look.

SUMMARY:
Wear polished dress shoes. Pick out cuff links. Wear a boutonniere.