Article: Applying pressure to the muscles will increase blood circulation and help relax muscles. Think of this as providing yourself with a targeted personal massage. For example, use your left hand to squeeze the deltoid (shoulder) muscle on your right arm. Take a slow, deep breath, and hold the pressure for 5 seconds. Then, release your hand and slowly exhale. Keep your arm relaxed so you don't cause stress to surrounding muscles. Keep doing this for about 5 minutes before moving on to another muscle. Before and after you perform physical activity, stretch your muscles to prevent stiffness or soreness. Stretch each muscle group for 1530 seconds to effectively reduce the tension. Be sure to stretch the muscle until you feel a good pull with no serious pain.Here are some good stretches to practice: Slowly roll your ankle and foot in circles if your calf is sore. Pull your foot towards you, and then point your foot back down while squeezing to work your calf muscle. Raise your shoulders up to touch your ears, and then roll them back down and around. This will help your shoulders and upper back. Lean your head to each shoulder, and keep it there for 15 to 20 seconds. Be sure to stop when the pull becomes too intense. This should loosen strain in your neck muscles. Performing light cardio is a good way to relax and loosen your muscles by increasing blood circulation. Simply walk on a treadmill or take a slow jog outside at a quick pace for 15 to 20 minutes. Remember to keep the pace faster than a walk, but don't outright run. The purpose of light cardio is to relax your muscles, and more vigorous cardio may cause muscle tension. You could also jump rope or swim for 1015 minutes.
Question: What is a summary of what this article is about?
Squeeze and release your sore muscles to loosen the tension. Stretch out your stiff muscles to relax them. Perform light cardio workouts to keep your muscles moving and limber.
Article: Jog for 1 minute, then walk for 1 minute. Then increase the time for each by one minute. Continue increasing and alternating until you jog for 5 minutes and walk for 5 minutes. Do this 3-5 times during the week. Jog for 2, 3, 4, 5, 6, and 7 minutes, with 1 minute of walking in between each stretch. Do this 3-5 times during the week. Jog for 5 minutes, walk for 1 minute, jog for 10 minutes, then walk for 1 minute, jog for 15 minutes, then walk for 1 minute. Do this 3-5 times during the week. Jog for 15 minutes, walk for 1 minute, then jog for 15 minutes. Do this 3-5 times during the week. Repeat the routine for Week 4 or move on if you've adjusted. Jog for 45 minutes, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week. Jog for 1 hour, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week.
Question: What is a summary of what this article is about?
Jog for Week 1. Jog for Week 2. Jog for Week 3. Jog for Week 4. Jog for Week 5. Jog for Week 6. Jog for Week 7.
Article: Decide how thick you want the coat, or determine the type of finish that you want (from completely smooth to rough and textured). If you are right-handed, you will be holding the skimmer plate in your left hand and the compound applicator in your right hand. You may have to adjust your technique to get the desired thickness and texture. You can always add more compound to the surface, but once dry, it is messy and time-consuming to remove. Mound the compound up at one end of a repair area, then pull it across the surface with the compound applicator. Apply firm, even pressure in the direction of the joint/crack, similar to pulling a window squeegee, such that little material is present on either side of the repair area. Start in one corner of the wall, and work down from the highest point. If you are skimming a ceiling, start at an edge and work towards the center. If you have never skimmed before, try practicing on a piece of scrap drywall. This way, you can get used to the applicator and the weight of the compound, and you can see what it will look like when dry. Once you have applied the first scoop, take another and work out of the spot you just finished. Be thoroughmake sure that each new scoop overlaps with the last. Pull the coat in different directions to even out bumps and valleys regardless of how they are aligned. A repair area isn't flat: it is a low, smooth mound, made to look flat. Shine a light along the surface to identify areas where the wall is sunken, and mark those spots with pencil as you go. Patience is key, but you must work efficiently so that the mixed compound does not dry out before you finish. Give yourself enough time to complete an entire section. Try not to stop in the middle of a surface, as blending a dried section with wet compound can be difficult. Do not try to rush the application by taking a larger scoop. This may make your arms tired, it may lead to compound falling off your skimmer, and you may need to go over the area later to remove excess compound. Smooth fiberglass repair tape onto cracks and joints. Let the surface set or dry out before you apply the next coat. If repair areas are deep/large, count on 24 coats to get solid repairs & smooth surfaces. Do not apply excess material or try to finish with one coatthis can only be fixed by demo or lots of sanding. It is better to do many thin coats than an uneven one that needs repair.
Question: What is a summary of what this article is about?
Prepare to apply the first skim coat. Apply the first scoop. Keep spreading the skim coat over the repair area. Allow the first layer to set for several hours or overnight.