Get onto your knees on an exercise mat and spread your knees out so they're wider than shoulder-width. Walk your hands out and lower yourself onto your forearms. Press your pelvis down toward the ground while moving your feet outwards so that they are wider than your knees. Hold that position for 15 to 20 seconds, then release back into a kneeling position. Repeat this stretch 5 to 6 times. This stretch is great at loosening up your lower body, which will make moving into a split a bit easier. Sit on the ground with your legs stretched out in front of you. Keep the soles of your feet together, and slowly bend forward. Stretch out your arms toward your toes and grasp your feet if you can. Hold the position for 15 to 20 seconds, and repeat the stretch 5 to 6 times. Breath deeply from your stomach as you move through these stretches. If you find yourself holding your breath, take a moment to adjust and take a deep breath, exhaling it slowly. Lunge forward with your right leg until your thigh is parallel to the ground. Keep your back leg extended as straight as possible. Stretch forward to bring your chest closer to your right thigh, and deepen your stretch as much as you can. Hold this position for 15 to 20 seconds, release the pose, switch legs, and repeat. Try to do a total of 5 to 6 low lunges on each leg. Remember, splits require a high level of flexibility in your hips and groin, so any exercises you can do to strengthen and also loosen up those areas will help you perform much better and will also reduce the risk of injury. Get down onto both knees on an exercise mat. Stretch your right leg out in front of you while keeping your back and shoulders as straight as possible. Keep your left leg bent at a 90-degree angle as you stretch forward and lower your chest toward your leg. Hold the stretch for 15 to 20 seconds and repeat this movement 5 to 6 times. Avoid rounding your spine during this move. If you feel yourself crunching over, take a moment to breathe in and straighten your back. When working toward the full split, you may find you're almost there but are afraid to fully commit. When you run into this, use a yoga block to hold yourself up a bit from the ground. Place the block under your bottom, under a thigh, or under your hands so you can hold yourself off the ground a bit. Whichever position you choose, hold it for 15 to 20 seconds before releasing it. Repeat this stretch 5 to 6 times. Play around with the placement of the yoga block to find out what position helps you the most. Once you're able to do a split, get into position and hold it for 20 to 30 seconds. This will help stretch the muscles that are often strained during this move, and you'll be able to more easily move into a split during your cheerleading routines without an issue. Never move straight into a split without warming up first. You'll very likely get hurt and have to spend a week or more recovering before you can resume activities.
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One-sentence summary -- Use the frog stretch to loosen up your hips and groin. Do the seated forward bend to open your hips and warm up your legs. Complete a few sets of low lunges to stretch your groin area. Work on the half split pose to begin getting yourself ready for a full split. Use a yoga block to try a full split without hurting yourself. Hold the full split for 30 seconds at a time to acclimate your body.

The best way to start increasing your lactate threshold is to gradually increase your weekly training time. Work with your personal trainer or coach to set a reasonable target goal and discuss the best way to reach that goal. For example, if you are currently doing 100 minutes of cardiovascular exercise per week, you might set a goal of working up to 200 minutes per week. If you don't have a trainer or coach, ask your primary healthcare provider for advice. They may be able to refer you to someone who can help you meet your fitness goals. Work up to your target training volume gradually to achieve the best and safest results. Increase your exercise time each week in increments of 10-20%whichever works best for you. If you're going from 100 to 200 minutes of exercise per week at an increase of 20% per week, you should reach your goal in 4 weeks. As you're gradually ramping up your total exercise time, keep your level of exertion light and easy. Don't worry about using an objective measure of intensity. Instead, focus on how intense the exercise feels to you. The goal is to keep your level of exertion around 11-12 ("fairly light") on the Rating of Perceived Exertion (RPE) scale, which you can view here: https://www.hsph.harvard.edu/nutritionsource/borg-scale/. Your level of activity should feel comfortable (e.g., walking at a pace that is not fast enough to significantly increase your breathing and heart rate). You don't always have to exercise for the same amount of time during each training session. Work with your trainer to figure out what works best for you. However, aim for a minimum time of 10 minutes per session. For example, you might do a low-intensity 45-minute treadmill session one day, and 2 20-minute sessions the next.
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One-sentence summary -- Set a weekly training goal. Increase your training volume by 10-20% per week. Keep the intensity light while you are increasing your exercise volume. Vary your time per session.

any puppies that can't get food from the mother. If the mother dog has too many puppies and not enough nipples, quick action is needed. You must hand feed this puppy right away and it should be done every 2 hours. No children below the age of 12 should feed, or even hold, the puppies before their eyes have opened, as puppies can be fragile. The mother should stay in the whelping box for at least 5 days before leaving her puppies for a short while. During this time, she will either be caring for her puppies, eating, or resting. The only exception to this is if she needs to go outside to go to the bathroom. If the mother tries to leave the whelping box, coax her back to her puppies with a treat or encouragement. If the mother is doing her job, you won't have to do much care for several weeks, other than to monitor the puppies' development. Make sure that the puppies have opened their eyes at about 2 weeks of age. They should grow in size every day and movement should increase daily as well. If any of the puppies are falling behind in development, contact your veterinarian. Use your scale to weigh the puppies every day. Make sure they are gaining weight. If there is a puppy that is not gaining at the same rate, give it some formula to help it grow in size. When a puppy opens its eyes depends on the breed of your dog and puppies, as some puppies' eyes can open as late as 3 weeks after birth. The larger the litter, the smaller the pups will be. However, in some litters, you will get a runt that is markedly smaller than the other puppies. In most cases, you will need to hand feed the runt using bottles of formula in order to help it develop properly.
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One-sentence summary --
Feed Keep the mother and puppies together. Keep an eye on the development of the puppies.