Write an article based on this "Include 150 minutes of aerobic activity each week. Do two to three days of strength training. Include stairs as lifestyle activity. Rest your joints and muscles one to two days a week."
article: Regardless of what type of exercises you do, its important to aim for the minimum recommended amount each week. This can include your stair exercises and other forms of exercise. Health professionals recommend that you do about 150 minutes of cardio activities every week, or about 30 minutes five times a week. You can split this up in smaller bouts or larger bouts depending on your schedule. Stair exercises, especially stair running or jogging, are great cardiovascular exercise and can count towards your 150 minutes each week. Although the stair workout here is fantastic for working the leg muscles, and good for cardio if sustained, the back muscles don't get worked from this. Make sure you include back exercises in your resistance training. Other exercises you can do include: walking, jogging, using the elliptical, dancing or taking an aerobics class. In addition to cardiovascular exercises, also include a few days of strength training. You don't need to spend as much time doing these exercises compared to cardio. Health professionals typically recommend that you include at least two days of strength training each week. You need to work every major muscle group and do so for at least 20 minutes. Other strength training exercises you can outside of the stairs include: weight lifting, pilates, or other plyometric exercises. Many of the stair exercises described here qualify as strength-training exercises, such as lunges, stair jumps, side step ups, push-ups, dips and calf raises. This can help cut down on the overall time you're working out. One of the great things about using stairs as a form of exercise, is that they can also be used to keep you active during the day. They're a great tool to increase your lifestyle activity. In addition to incorporating stairs as a form of structured exercise, also focus on increasing your overall lifestyle activity. Studies have shown that lifestyle activities can be as beneficial health-wise as more structured aerobic exercise (like going for a 30 minute walk). Stairs are a great way to increase your lifestyle activity. You can take the stairs to your office instead of the elevator, park higher up in the parking garage and use the stairs or take the stairs more often in your home. When you're doing more high-intensity exercises (something like doing more stair workouts), you'll need to give your body a rest during the week. Just like it's recommended to include a certain amount of cardio or strength training exercises during the week, it's also important to include adequate rest. Allow yourself at least one rest day between leg workouts. If your legs are still very sore or tired, give yourself another day of rest. Rest and recovery allow your body to repair and refuel from all the hard work it did during exercise. Rest days are when your body gains muscle mass and strength. Doing stair exercises can be difficult and physically demanding. Allow your body, muscles and joints to rest in between stair workouts so your body can improve and progress. You should not be completely inactive on rest days do something restorative and relaxing, like gentle yoga or going for a leisurely walk or bike ride.

Write an article based on this "Install Windows 7 Install Windows 8 Install Ubuntu Install Mac OS X Install Linux Mint Install Fedora Install Mac OS X on an Intel or AMD computer (Hackintosh)"
article: . Windows 7 is currently Microsoft's most popular operating system. Follow this guide for specific instructions. . Windows 8 is Microsoft's newest operating system. Click here for a detailed guide on the installation process. . Ubuntu is one of the most popular distributions of Linux available. Click for step-by-step instructions for installing the Ubuntu distribution. . If you want to upgrade your copy of Mac OS X, check out this guide. . Linux Mint is a newer Linux distribution that is quickly increasing in popularity. Follow this guide to learn how to install it. . Fedora is an older Linux distribution that has a long history of stability. This guide will show you how to install it. . If you've got some patience and the desire to install Mac OS X on your PC, check out this guide.

Write an article based on this "Define the scope of your history. Define a research question. Locate and analyze important records. Seek out visual resources. Use a genealogy library. Embrace on-line resources. Conduct interviews."
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Not all family histories have to be massive recordings of multiple generations. You could just create a story of your immediate family -- your parents and siblings or your spouse and children. Get a rough idea of how far back in history you intend to search. This will help you decide what kinds of resources you need to explore. In addition to deciding how many ancestors you want to include, you should also consider if there is a particular geographical location you want to stick to. If your ancestors immigrated, do you want to conduct research about their lives in another country or do you want to keep it centered in one specific location? Similar to deciding on your scope, a clear research question will help guide your research. Is there a particular ancestral figure you want to focus on? For instance, do you want to know why one branch of your family moved to another region of the country? Do you want to know the source of an old feud with another family? Asking something specific will help you narrow your scope and then branch out into other information. Decide what you already know. How much information do your already have on your family? What gaps in knowledge exist? How do you intend to fill them? In the digital age, resources for finding information on your family can be easily accessed on the internet. Here are some types of records that can help you build a family history: Land deeds and records (often available about the National Archives' web site for the U.S. as well as the records division of your local county courthouse) Census information (available at the U.S. Census Bureau's web site) Military records (National Archives) Ship passenger arrival records and land border entries (National Archives and The Statue of Liberty-Ellis Island Foundation Inc. web sites) Engagement/wedding announcements, birth announcements and obituaries (often in local newspapers or church bulletins) School yearbooks or old transcripts (usually available from the person's alma mater) Legal documents such as wills and testaments (also available at their corresponding courthouse) Church registries (check with local churches if you know your family has a history there) Old letters, journals or diaries from ancestors (ask older relatives if they have these) Family recipes and/or cookbooks While records and written documents will give you important facts, visual sources will make your history more engaging to read. Look for old family photographs, maps of land, posters, postcards, and newspaper clippings to include. Nothing will make your history feel more alive than actual depictions of your ancestors. Look for other physical items such as childhood toys, clothing, jewelry, kitchenware, and mementos/keepsakes kept by your older family members to include in your family history. These items will give you a sense of your relatives' tastes and interests beyond a basic genealogical record. Genealogy libraries specialize in resources for finding your family history. They often include extensive microfilm collections where you can read a variety of helpful sources all in one space. Some of the most well-known genealogy libraries in the U.S. include the Library of Congress, the New York Public Library, the Midwest Genealogy Center, the Family History Center in Salt Lake City, the New England Historic Genealogical Research Center Library, and the Clayton Library Center for Genealogical Research in Houston. You may find that taking the time to visit one of these libraries will actually save you time in the long run because of the wealth of resources they provide all in one place. You should also check your local library system to see what kind of genealogical resources they provide. If you are limited in your ability to travel to libraries, then try to use on-line resources. Web sites such as Ancestry, AfriGeneas, Find A Grave, Archives.com, and Genealogy provides lots of great tips for starting your family history. They will often provide timelines and checklists so you can properly organize the information that you are gathering and save it in a digital space. On-line resources will also be convenient for sharing materials and records with other family members if you don't plan to send a physical copy of your family history to many readers. Sometimes the best historical sources are your current relatives. As you are gathering information, structure your interview around want you want to know. Do you want to hear about a particular time or period in this subject's life or do you want a general overview of their family history? Schedule the interview for a time and place that is convenient for your subject. This may be in their own home or in a more public place. Document the interview. You should plan to take notes during the discussion -- don't just assume that you will remember everything afterwards. If you don't want to take notes, try to record the interview with a recorder or video camera. Ask important questions. These should include fact-finding questions (like the names of relatives/dates of important events), but you can also ask substantial questions about family traditions or customs, family trips, and how your subject related to their local communities. Respect sensitive subjects. Over the course of a person's life, they may experience something very painful or have a moment they do not want to revisit. Respect your interviewee when they say they don't want to discuss something -- don't push them or make them feel uncomfortable. If you do not know your interview subject well, consider asking if a close friend or relative of theirs will accompany you during the interview. This might make your subject more comfortable while they are talking to you if you are a stranger.