Q: Before you begin any type of program, talk to your doctor or physical therapist to be sure your new exercises will not cause any risk of injury. Your physical therapist is a valuable resource for tailoring fitness exercises that meet your exact needs. As a result of your recent injury or surgery, you may be coping with a hard cast, or boot, or some special device or problem limits your mobility. Take advantage of the equipment and knowledge available to you through your physical therapist. It is possible to work up your heart rate to your desired level by doing cardio workouts while seated. The following exercises are best performed in a solid chair with no side arms and a straight back. Even if you do not have an injury, following seated cardio routines are a good choice for people that have jobs that require constant sitting. For the following sets of exercises, the suggested number of repetitions is 25 for each exercise, done back to back with very limited resting time. Try wearing a heart monitor. This can help you to adjust your exercise duration to get your heart rate into the zone you want. Calculate your target heart rate by reading this article: How to Calculate Your Target Heart Rate. Complete three to six rounds of the exercises for a shorter workout. A longer workout includes eight to 12 rounds of the exercises described. The raise the roof exercise is done by using your hands and arms, and pushing forcefully straight upwards. Start with elbows extended straight outward, and both hands at shoulder level. Move quickly and push both hands upwards with some force as if you were raising the roof. Continue for 25 repetitions. Next, alternate pushing upward with one arm then the other, then back. Again, move as quickly and forcefully as you can. Continue for 25 repetitions. To get your heart rate up, you need to put some strength behind the movements and do them quickly. Just as if you had a punching bag hanging to your left side, begin punching that imaginary bag with force and speed using your right arm and with your hand in a fist. Your movement should be fluid and steady, punching across your chest with your right hand and arm. Repeat your right arm punch 25 times. Now switch the imaginary bag to your right side and begin punching with your left arm and hand. Continue for 25 repetitions. Put those imaginary bags on both sides, and punch away, alternating arms. Keep your movements fluid, forceful, and quick. Avoid sloppy movements. Continue for 25 reps. With your arms straight up, generally in the field goal position, angle your wrists and hands slightly inward with your palms facing each other to form an arch shape. Lower your body over to your right side in a slow and gentle swaying motion. Sway back to the left side. This works your abs and your side area. Try to keep your butt planted in the chair and use your side and ab muscles to generate the movement. Exhale as you move down, and inhale as you move up. Repeat the swaying side to side arch movement for 25 reps. Hold both arms straight out from your body to each side, and begin forward directed arm circles. Each revolution of your arm should contain your hand in an area about the size of a dinner plate. Do these fast and furiously, for the 25 reps. Keep breathing as you proceed. Once you have completed your forward circles, do not rest or lower your arms, and immediately begin the same movement only in reverse. This should only be done in a solid chair with a back. You do not want the chair to slip out from under you as you rock backward. Keeping your body as rigid as possible, slowly lean back in the chair allowing your injured leg, cast or boot included, to gently lift from the floor. Your abs should be the primary muscle group controlling your movement. Now rock forward keeping your body as a unit allowing your abs to do the work. Do not let your feet touch the floor, then repeat the rocking motion by gently leaning back again. Go slow with this movement and place your hands wherever they feel the most comfortable. Repeat this movement for 12 repetitions. A short workout would include three to six rounds of the exercises as just described. For people that are accustomed to heavy cardio workouts, it may take 8 to 12 rounds to get your heart rate into the desired zone.
A: Check in with your doctor. Take a seat. Begin with raising the roof. Move on to single arm punches. Punch using both arms. Start side to side arches. Begin arm circles. Rock your abs. Repeat the set of exercises.

Q: Wash the vegetables under running water, scrubbing them lightly with a vegetable scrubber. Chop the carrot, onion, and celery stalk into small pieces. Mince the 4 garlic cloves finely. You can peel the carrot if you'd like, but it's not necessary if you scrub it well enough. Place the pot over medium-high heat. Let the oil heat up for a minute or two. While it's heating, take time to prep the ribs for browning. Take the ribs out of the package. Pat the ribs dry with a paper towel so they'll brown properly. Salt and pepper both sides of the ribs. Set them in the oil one at a time. The ribs will begin to brown on the side that's in the pan. Turn the ribs after a minute or two, so you brown all the sides of the ribs. Don't crowd the pan with ribs, as they won't brown. If you need to, brown the ribs one or two at a time. Set the ribs to the side for a moment. Turn the heat down on the pan to medium, and add the carrot, onion, and celery. Let them cook for 3-4 minutes, then scrape in the minced garlic. Let it cook for a minute or so. Add the tomato paste first, and let it cook for a couple of minutes. Pour in the apple cider vinegar, and use it to help scrape off what's on the bottom of the pan. Drop the bay leaves into the pan. You can add a pinch of red pepper flakes at this point if you'd like a little heat. The chicken stock will not completely submerge the ribs. Let the stock come up to a simmer, and then cover the ribs to transfer them to the oven. Make sure the ribs are tightly covered. The ribs will slowly braise during this time. After an hour or so, take the lid off the ribs. The heat will reduce the sauce, as well as give the ribs some color. Serve the ribs with mashed potatoes or polenta.
A: Wash and chop the vegetables. Heat 2 tablespoons (30mL) of oil in a Dutch oven on the stove. Season the ribs with salt and pepper to prepare them for browning. Brown the ribs in the Dutch oven for 1-2 minutes on each side. Add 1 tablespoon (15mL) of oil to the pan and cook the veggies. Spoon in the tomato paste, apple cider vinegar, and bay leaves. Pour in the 2.5 cups (590mL) of chicken stock and put the ribs back in. Cook the ribs in a 350F (177C) oven for 1 1/2 hours.

Q: If you don't have dumbbells, you can use bottles of water or heavy books.
A: To make this exercise more challenging, hold small dumbbells in your hands.

Q: Go to https://www.skype.com/ in your browser. If you're already signed into Skype, you'll see your username in the top-right corner of the page. If you aren't already signed in, click Sign in in the top-right corner and enter your email address and password. It's in the top-right corner of the page. Doing so prompts a drop-down menu. If you had to sign into Skype, skip this step and the next step. This option is near the top of the drop-down menu. It's in the blue column that's on the left side of the page. This will open your profile page. This button is in the upper-right side of the Profile page. Type a new first and/or last name into the appropriately labeled text field(s) near the top of the "Personal information" area. It's a green button in the top-right corner of the page. Doing so will save your name and apply it to your Skype account; the next time you open Skype while connected to the Internet, you should see your new name.
A:
Open the Skype website. Click your name. Click My account. Scroll down and click Edit profile. Click Edit profile. Edit your name. Click Save.