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Check with your doctor, and do this strenuous effort only, if you have gotten into pretty good shape and have a healthy enough heart by simple, moderate exercise such as by following a fast walking program, etc.. The interval technique is used by swimmers, track and cross country to get in greatest shape possible. If you qualify, you will get into much better shape by doing interval training. Later on after getting into shape with this interval program you can do 6 pack (abdominal muscle) training, too. for 5-10 minutes with a very fast walk or slow jog and a pre-stretch routine -- Enjoy Yourself While Stretching. all-out from 10 to 60 seconds to reach around 90% (85-95%) of your maximum safe heart rate, weight and overall conditioning. Exercise for a very short time intervals of high speed effort and then an equally short rest interval: "on" and "off". Repeat the effort and rest. Then go again. for your fitness level. If your fitness is not good keep the highest effort down to just 10 seconds until you get a better tone, including better breath and lower your high blood by this cardiovascular conditioning. Do not maintain your high-intensity interval longer (even for the most highly trained athletes, only slightly longer for the desired result). so that is 10 to 20 minutes depending on your heart rate and body fitness level. by changing to abdominal training when you have slimmed down and are in good cardiovascular shape by doing your intervals. Now it will be "abdominal intervals". The interval training is high impact on feet and legs (muscles, bones and joints) and stress the blood vessels, heart and lungs, etc. -- so only do them, if it works for your condition and health.

summary: Lose weight possible much more quickly (if you are healthy enough) and get athletic stamina by interval training (this is not for building massive muscles) Always, warm up first: This exercise is sprinting: Rest to lower your heart's pulse rate to nearly normal. Rest by walking slowly, some stretching and other low impact movements to stay warm. Rest for 1 to 2 minutes to recover to a moderate heart rate. Exertion is to stay at that 90% level for only 10 to 20 seconds. Calculate Your Target Heart Rate Push only hard enough -- but only for your 90% heart rate for that 10 to 20 seconds. Repeat these intervals for 10 to 20 minutes at first (and increase it to only 20 minutes when you can do without fatigue): Build six pack abs:

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Wood ceilings are much more difficult to repair after water damage stains it. Unlike drywall and popcorn ceilings, you cannot simply remove a portion of the ceiling and replace it without leaving visible signs of the repair. Ensure you have identified and repaired the source of the moisture. Failing to do so will result in needing to do further repairs. Wear gloves, safety glasses, and a dust mask to protect yourself from the possibility of mold. Rotten wood will need to be replaced. If the water damage has not soaked all the way through the wood but rather dripped from a crack or gap in the wood, you may be able to sand past the damage. Always wear protective equipment when operating power tools. Be careful not to sand in an uneven fashion so as to make any defined lines or textures in the wood. Once you have sanded the damage away, apply a sealer or stain to the wood. If sanding alone cannot do the trick, you can also use a darker stain to match the hue of the entire ceiling. If the water stain is black, this method may not work, but the darker colors could draw less attention to the damage. Some forms of wood cannot be repaired due to discoloration and any wood that is soaked entirely through will need to be replaced. For lighter woods like knotty pine you can use oxalic wood bleach to remove the dark stains caused by water. Wear protective eye wear as the bleach is a fluid you will need to apply above your head. Use a sponge or rag that's damp with clean water to wipe the bleach mixture on the ceiling in a controlled manner. Once you have finished bleaching, mix one part white vinegar and two parts water in a spray bottle and spray it at the bleached area to neutralize the remaining bleach.

summary: Repair the leak and check for rotten wood. Sand the top layer of damage from the wood. Stain the wood. Bleach the wood.

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These three oils are most effective against flies. To make an oil rub from these powerful oils, it's important to dilute them with a carrier oil. Make a 2% solution by adding 12 drops of your chosen essential oil per 1 fl. oz (30ml) of carrier oil, such as olive oil. Apply it to your wrists, neck and other pulse points to keep flies away. Keep extra oil in a small vial so you can apply it again when necessary. Applying undiluted essential oils directly onto skin (even lavender or tea tree oil) can result in sensitization, which means that you may become so sensitive to the oil that any contact will cause skin irritation. Mint is another natural fly repellent, and it has that classic, sweet mint fragrance. Peppermint, spearmint, catnip are fantastic at shooing away unwanted flies and keeping you smelling great. Make a 2% solution by adding 12 drops of peppermint essential oil per 1 fl. oz (30ml) of carrier oil, such as olive oil. Rub it directly on your skin. Basil is another strong-smelling herb that flies generally dislike, and basil is especially helpful against moths. Make a 2% solution by adding 12 drops of basil essential oil per 1 fl. oz (30ml) of carrier oil, such as olive oil. Rub it directly on your skin.
summary: Try tea tree, lavender or eucalyptus oil. Try mint oil. Use basil oil.