INPUT ARTICLE: Article: Interval training is a type of workout that alternates short bouts of high-intensity aerobic exercise with short recovery intervals of low-intensity exercise. Each interval should only last a few minutes at a time. The high-intensity bouts should be done above your lactic thresholdin other words, you should feel like you are working very hard (17-18 on the Scale of Perceived Exertion), at around the highest level of activity you can sustain for longer than a few minutes at a time. At this level of exercise, you will feel your heart pounding very fast and may be breathing hard enough that it is difficult to speak. To get the most out of interval training, plan to do 1 session every week. However, to avoid injury and overwork, interval training should account for no more than 10% of your weekly cardiovascular activity. For example, if you are doing 200 minutes of cardio each week, do no more than 20 minutes of interval training total per week. If you are also doing steady state exercises, like tempo runs, avoid scheduling this type of exercise close to your weekly interval training. Give yourself 2 days to recover between these types of training. There are many ways to do high-intensity interval training (HIIT). Work with your trainer or coach to choose a routine that works best for you. For example, you might try 4 rounds of the following routine, with 12-second periods of inactivity between each exercise: 35 seconds of drop lunges. 35 seconds of burpee crunches. 35 seconds of plank jack hops. 35 seconds of step to jump squats. 35 seconds of pop jacks. 35 seconds of triceps back presses.

SUMMARY: Work out above your lactate threshold. Incorporate interval training into your weekly routine. Develop a high-intensity interval training routine.

INPUT ARTICLE: Article: In order to relieve the pressure in your fuel system, you will need to run the vehicle without the fuel pump functioning for a short time. In order to prevent the fuel pump from turning on with the engine, you will need to locate the fuse box that contains the fuel pump fuse. Most vehicles have a fuse box both in the interior of the car as well as under the hood. Refer to your vehicle's owner's manual to locate the appropriate fuse box. If you do not have an owner's manual, try referring to the auto maker's website. The fuse for the fuel pump is often in the fuse box locating in the interior of the vehicle. Once you have located the correct fuse box, use the diagram provided on the fuse box cover or in the owner's manual to identify the fuse that powers the fuel pump. Use a pair of needle nose pliers or plastic tweezers to remove the fuse. With the fuse removed, the fuel pump will not function when you start the engine. There is still fuel and pressure in the fuel lines running from the rear to the front of the vehicle. Check the auto maker's website for a fuse diagram if you do not have one. Although the engine will not be receiving a fresh supply of fuel from the gas tank, there will be enough fuel left in the lines for it to start and run briefly. Make sure automatic vehicles are in park and vehicles equipped with a standard transmission are in neutral with the parking brake engaged. Although the vehicle will only run briefly, it will still move if left in gear. Be sure the parking brake is engaged if you are in a standard vehicle. The parking brake is optional but advised for automatics. Insert the key into the ignition and turn it to start the motor just as you would any other time. The engine should start easily as it expends the fuel remaining in the fuel system past the fuel pump. If the engine turns over but then sputters out, it may not have had sufficient pressure in the lines to force the fuel into the engine. If the engine dies, the fuel pressure will be sufficiently relieved. Depending on the fuel system in your vehicle and its average fuel consumption, the amount of time it will run without a functioning fuel pump can vary greatly. It does not need to run until it dies, however. Instead just allow it to run for a minute or two before turning the key back to off. Without the fuel pump functioning, the pressure will be relieved in the fuel lines fairly quickly. Allowing the engine to run until it dies may make it difficult to start it again. With the pressure relieved from the fuel system and the engine off, you can re-insert the fuse that powers the fuel pump. Place the cover back on the fuse box and return any pieces of the trim you may have needed to remove to access it. Make sure the vehicle is off before replacing the fuse you removed. Do not start the engine again after inserting the fuel pump fuse.

SUMMARY: Locate your vehicle's fuse box. Remove the fuse for the fuel pump. Ensure the vehicle is not in gear. Start the engine. Allow the engine to run for a minute before shutting it off. Re-insert the fuel pump fuse.

INPUT ARTICLE: Article: Both hard and soft cat carriers will allow you to safely carry your cat to and from the vet. The harder ones are better for vehicle transport. Training your cat to enter the carrier could take a few hours or a few weeks. In order to have sufficient time to test it out before use, try to obtain a carrier 1-4 weeks prior to the appointment. If you already have a carrier, make sure that he can still fit inside of it. If you do not have a carrier, one can be purchased at your local pet store, department store, or online. As an alternative, you could ask to borrow a carrier from a friend or possibly find one at your local thrift store, but be sure to clean and dry it thoroughly before use. A little vinegar added to mild soap and water will help eliminate odors. Carriers should be large enough for your cat to turn all the way around in it. If you choose to purchase a carrier online, do so far in advance of the appointment to ensure that you receive the carrier in time to habituate your cat to it. It is likely that your cat will turn tail when she sees the carrier, so don't pull it out from storage right before leaving for the appointment. This could make her remember the last time you went to the vet, if that experience was traumatizing. Use the carrier at nap and play time. This will help eliminate negative associations your cat might have to the carrier. To get him used to the carrier (again), first line it with shredded newspapers and a couple of small towels or large strips of fabric that contain a scent familiar to your cat. Put cat treats in and around the carrier to lure her inside. It might take some time for your cat to enter the carrier, so add fresh treats when needed. Once she seems comfortable in and around the carrier, you can put her in it. Quietly close the carrier door, and speak soothingly to her. Be gentle when placing your cat in the carrier. If she still refuses, do not force her in. Instead, give her more time to get used to it. " Once inside the carrier, taking your cat on short drives through the neighborhood could help ease your cat's anxiety. Gently carry your cat to your vehicle, or to the train, subway, or bus stop. On public transportation, use a large towel to cover the carrier, so that your cat will be less anxious. Place the carrier on a seat. If you are driving, buckle the carrier in for safety. Speak soothingly to your cat, or play soft music during the drive. Lengthen the trip each time, until the day of the appointment. Be sure to bring plastic bags, mild disinfecting wipes, and small towels for cleanup in case she has an accident during the trip.

SUMMARY:
Obtain a cat carrier. Make sure the carrier is the correct size. Train your cat to enter the carrier. Place your cat in the carrier. Do a "dry run.