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Current research shows that the quickest way to improve cardiovascular fitness is to combine large volumes of moderate intensity distance training with less frequent use of high intensity interval training (HIIT) and high intensity continuous exercise, all of which target different aspects of fitness. In this form of training, you should work out at a steady pace that keeps your heart rate at 60-75% of max for the duration of the workout. This form of exercise is most effective at increasing the amount of blood your heart can pump with each beat, a key factor in improving cardiovascular fitness. If in poor shape, start with 10-15 minutes of moderate intensity distance work 3 times a week, and add a minute to two minutes a week until you are exercising in 30 minute intervals. For fit individuals, a minimum of 30 minutes, 3 times a week is necessary to improve cardiovascular fitness. One of the big advantages of HIIT workouts is that they are over more quickly. Studies show that HIIT is more effective than moderate intensity training at lowering blood pressure, increasing lactate threshold (the intensity of exercise at which there is an abrupt increase in blood lactate levels) and increasing peak oxygen intake (the amount of oxygen you can consume while working out). For HIIT, make sure you have warmed up, then perform high intensity intervals at 85-95% of your max heart rate. Do not engage in HIIT more than 2 days a week. Only begin HIIT after you have established a good base of cardiovascular fitness. You should be able to perform 30 minutes of moderate intensity distance work. Start with 4 short intervals of 60 to 90 seconds at 85-95% HRmax, with 1 to 2 minutes of active recovery at 60-70% HRmax in between. For example, if running, you would alternate a fast run with a slow jog. Work up to four 4 minute intervals with 3 minutes of active recovery. When working out at high rates, your body does not absorb enough oxygen for energy to be produced by the normal pathway. The result of low-oxygen energy production is an accumulation of lactic acid. When lactic acid builds up in your muscles, it quickly limits your ability to perform at a high level. High intensity continuous training increases oxygen uptake, thereby improving lactate threshold so that you can push yourself further. Do not perform high intensity continuous training unless you are very fit. For a high intensity continuous training session, exercise for 25 to 50 minutes, keeping your heart rate at 80-90% of max.

summary: Perform your exercise at a variety of intensity levels to maximize your progress. Use moderate intensity distance training to build endurance. Use high intensity interval training (HIIT) to quickly improve aerobic capacity. Use high intensity continuous training to reach elite fitness levels.

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Click the Windows logo in the bottom-left corner of the screen. Type in this pc, then click the computer-shaped This PC app icon at the top of the Start menu. It's in the upper-left side of the window. Doing so prompts a toolbar to appear at the top of the window. You'll find this option in the "Network" section of the toolbar. Doing so will begin the FTP server setup. It's at the top of the window. This option is at the bottom of the window. It's at the bottom of the window. If the FTP server requires usernames in order to connect, uncheck the "Log on anonymously" box and enter the username you want to use in the text field. If the server doesn't require a username, it's a good idea to keep the "Log on anonymously" box checked. Type your preferred name for the server into the text box in the middle of the window. The name is simply for your reference to help you find it on your computer. Both options are at the bottom of their respective pages in the FTP setup window. This will complete the setup process and attempt to open your FTP server. You may have to wait a minute or so before the FTP server folder will open. You can also just double-click the server's folder in This PC to open it. If you are connecting to a secured FTP, you'll be asked for your user password when you first connect. Enter the password when prompted or the connection won't work. By copying files and pasting them into the FTP server's folder, the files will be uploaded to the FTP server. Keep in mind that this only works for servers for which you have permission to upload: Find a file that you want to upload. Click the file, then press Ctrl+C. Open This PC, then double-click your FTP server's folder. Press Ctrl+V to paste in the file.

summary: Open Start . Open This PC. Click the Computer tab. Click Add a network location. Click Next when prompted. Click Choose a custom network location. Click Next. Click Next. Set your username for the FTP server. Enter a name for the FTP server. Click Next, then click Finish. Enter your password if prompted. Upload files to the FTP server.

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The ribbon is the horizontal menu between your document title and the document itself. You'll see this on the far right, in the Symbols group. A box will appear at the position of your text cursor. You can start typing immediately to start your equation or continue to the next step for more options. When you clicked the Equations icon, the ribbon menu changed to display a large array of new options. Browse through them to find what you need, then type to complete the equation. Here's a step by step example: Click the Script icon to open a drop-down menu. Hover over each button and a tooltip will appear telling you what it is. Select the basic subscript option, and two squares will appear in your equation, one below the other: Click the first square and type in the value you'd like to display: 5 Click the second square and type in the subscript value: 53 If you do not need any special formatting, just continue typing to extend the equation. Word will automatically insert spaces and italicize variables. Select the entire equation text box, and you'll see a tab with an arrow on the right-hand side. Click this arrow to reveal a list of visual options, including whether to center, left-justify, or right-justify the equation. You can also highlight the text in the equation and alter the font size and style as usual. If you have Word 2016, you can create an "equation" by drawing it with a mouse or touchscreen tool. Select Ink Equation from the drop-down Equations menu to get started.
summary: Select the Insert tab on the ribbon. Find the Equation icon (). Click the icon to insert an equation. Insert special formatting. Continue typing to complete the equation. Move the equation on the page. Write equations by hand (2016 only).