INPUT ARTICLE: Article: The video should begin playing. scroll down below the thumbnail of the video and select the best possible quality HD 720 video for video download,if you want to download audio just choose the audio quality option audio only.Click Download. It is the green button beside the quality. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/df\/Choose_video_audio_quality.png\/459px-Choose_video_audio_quality.png","bigUrl":"\/images\/thumb\/d\/df\/Choose_video_audio_quality.png\/728px-Choose_video_audio_quality.png","smallWidth":460,"smallHeight":150,"bigWidth":"728","bigHeight":"238","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>"}

SUMMARY: Go to the video you want to download. Choose the video or audio quality you want. Your video or audio will begin downloading onto your computer.

INPUT ARTICLE: Article: Line a baking sheet with nonstick aluminum foil or parchment paper. If the fillets still have skin on them, lay them on the sheet with the skin facing down. If the fillets do not have skin on them, it does not matter which side faces down. Brush the fillets with just enough olive oil to coat them. The oil helps the fish to stay moist inside the dry heat of the oven. Add salt and pepper to taste, over the olive oil. Salmon can be baked without a sauce, but it absorbs flavor well and a sauce can help the salmon stay even more moist. You can create a basic sauce by whisking together the yogurt, honey, mustard, and dill in a small bowl. The salmon does not need to soak in the sauce, but you should try to spread the sauce evenly over the top of each fillet. Like all fish, salmon cooks quickly. It should be ready within about 20 minutes. Test the fish with a fork when you pull it out of the oven. If the salmon flakes easily in looks opaque, it should be ready.

SUMMARY: Preheat the oven to 350 degrees Fahrenheit (177 degrees Celsius). Place the salmon fillets on the baking sheet. Season the salmon. Create a sauce. Spread the sauce over the fish. Bake the fillets inside the preheated oven.

INPUT ARTICLE: Article: You should never jump into a strenuous workout without a warm up. This will greatly increase your risk of a muscle cramp. To prevent cramps, do a light warm up before engaging in a full workout. Warming up means engaging in light physical activity for five to 10 minutes before you begin a vigorous workout. Warm up activities are usually slower versions of your main form of exercise. To warm up for a run, for example, walk briskly for five minutes. Before aerobic activities, such as running, make sure to give your calves a good stretch. This can reduce the risk of cramping in this area. Place one leg in front of another and then lean against a wall. Bend the knee of your leg closer to the wall. While you do this, stretch your back leg behind you and point the heel towards the floor. Hold this stretch for at least 20 seconds. Any less than 20 seconds will not be enough time for your calf muscles to stretch out. Repeat with the other leg. You should also stretch your hamstrings if you do any exercises that use those muscles. To start, sit on the ground with your back straight and stretch both legs out in front of you. Place your hands on the floor with the palms facing downward. Slide your hands forward until you feel a stretch. Then, hold this for 30 seconds. Your quads should be stretched before any workout that uses them. To start, stand next to a wall or chair and hold onto it for balance. Lift up one foot, moving your heel towards your buttocks, and then grab your heel with your hand. Hold this position for 30 seconds. Then, repeat with the other leg. After a workout, you should have a period where you cool down before stopping. A cool down involves engaging in slightly less strenuous exercise for five to 10 minutes. It's essentially the same as warming up, but you do it after finishing a workout. For example, you can walk for 10 minutes after a run or do some slow swimming for five minutes after an intense swim. It can be very dangerous to swim if you're at risk for a muscle cramp. Therefore, you should avoid swimming, especially in large bodies of water like the ocean, until your muscle cramps are infrequent. If you're having severe cramps with no apparent cause, talk to your doctor before you attempt swimming.

SUMMARY:
Warm up before a workout. Stretch your calves. Target your hamstrings with stretches. Stretch your quads. Cool down after a workout. Avoid swimming until you've resolved issues with cramps.