INPUT ARTICLE: Article: When using aerobic exercise to reduce your myostatin levels, you have significant leeway regarding how much exercise you wish to do. To begin reducing myostatin levels you need only exercise at about 40% to 50% of your maximum ability. Pushing yourself beyond these basic exercise levels will result in a greater decrease in myostatin. Working out at moderate intensity on a bike, elliptical, or in other aerobic exercises will feel similar to taking a brisk walk. You should burn at least 1,200 calories each week to see real declines in your myostatin levels. To track the number of calories you burn, check the digital readouts on your aerobic exercise equipment, or use a wearable fitness tracking device (for instance the FitBit). It takes about 3,500 calories to lose one pound of body fat. If you don't need to lose weight, make sure to eat more or supplement your diet to recover this energy. An elliptical training machine (sometimes called a "ski machine") is a popular piece of equipment that can help you lower your myostatin levels. To use the elliptical machine, step onto the machine's foot pads. Place your left foot in the left foot pad, and your right foot in the right foot pad. Grab the left and right handles. Select the settings under which you wish to train. For instance, you can increase the machine's resistance or set time or calorie burning targets, keeping in mind how many calories you've consumed. The handles and feet pads on a given side of the machine work in opposition to each other. In other words, as you swing the machine's right handle forward, your right leg will move back. On the opposite side, the left hand will be pulled back and your left foot will be moved forward. Swing your feet and arms forward and backward in time with the machine. Riding a bike is a common aerobic exercise and can lower your myostatin levels. You can ride either a regular bike or a stationary bike to gain the benefits of lowered myostatin. Ride at moderate intensity to lower your myostatin levels. Aim to burn 1,200 calories per week by riding a bike or more or less depending on your weight goals. Always use safety when riding a bike. Wear a helmet and ride in the bike lane, or as close to the curb as possible. Do not ride against traffic and do not ride on the sidewalk. Running is one of the most common forms of aerobic exercise and can lower your myostatin levels. Wear light, loose-fitting clothing when running. Choose a clean, well-lit path. Aim to jog at least 20 minutes. As you gain strength and build endurance, add time to your run in 10-minute increments. Try to increase your pace to a run for the last 5 minutes. This will boost your heart rate and is great for your cardiovascular health There are many aerobic exercises you could do which, over time, could lower your myostatin levels. For instance, you might choose to jump rope, go swimming, row a boat, or do jumping jacks.

SUMMARY: Exercise at a moderate intensity. Use an elliptical. Ride a bike. Go for a jog. Try other aerobic exercises.

INPUT ARTICLE: Article: If you suspect someone has run away, call 911 immediately. You do not need to wait 24 hours to file a missing person report on a child under eighteen. If you are a friend of the runaway, contact the parents first and let them know your suspicions. If you are concerned that your friend ran away from an abusive situation at home, or the parents seem uninterested in locating their child, call the police yourself (or have your parents do it). Runaway teenagers can quickly find themselves in dangerous situations, so it is important you act on your suspicions. Give the police a detailed description of the person. Indicate height, weight, hair and eye color, if they have glasses or braces, any distinguishing marks, and the last clothes they were seen wearing, as well as other identifying information. For example, you could say, "Jane is sixteen years old. She's about 5'7" and 130 lbs. She has short brown hair, brown eyes, and a mole next to her right eye. She wears glasses for reading. She likes to dye her hair, so it may also be a bright color. She was last seen wearing a red tank top, black shorts, and black flip flops. She often wears a gold necklace with a cross." Ask the police to make a report to the FBI's National Crime Information Center database, known as NCIC. In order for a missing person poster to be created and disseminated to law enforcement, you need your child's information entered into this database. Ask which officer will be assigned to your child's case when you are making your initial police report. Record the officer's information and the best way to contact them. After you have filed your initial police report, begin making calls to other organizations that can help you in the search for the runaway. Besides these organizations, your local police may have additional resources for you to contact: Call your Sheriff's Department and state police to report the runaway. Call the National Center for Missing and Exploited Children. Call NCMEC at 800-THE-LOST (800-843-5678) after you talk to your local police. They will help coordinate leads to your local police. The National Runaway Safeline can provide assistance and support in this situation. Call 800-RUNAWAY (800-786-2929). They can leave your message for your child, should your child get in touch with them. Additionally, they can help your child get in touch with you, and help mediate parent-child disputes if needed. When calling other agencies, indicate what you have already done. For example, you could say, "I have already spoken to Officer Jones in my local police department, who took the police report and is assigned to the case. Is there anything else you recommend I do, or anyone else I should talk to?" Keep a notebook handy and record all conversations and phone calls, with dates, times, and topics discussed. This will help jog your memory and keep you organized. Things will be moving very quickly, and you will likely not be able to remember details of conversations, or if you talked to a certain person. Get in the habit of writing everything down right away.

SUMMARY:
Call the police. Call other law enforcement agencies and missing child clearinghouses. Write everything down.