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Trying to get fit is a major task. There are many different things you must consider. Not only does it involve getting more exercise and working out, you must change your entire way of thinking about nutrition, health and how you treat your body from head to toe in general. The following tips will show you how to treat your body better.
When you’re doing cardio workouts on equipment like a treadmill or elliptical, don’t lean too much on the handrails. This reduces the amount of weight you’re putting on your legs while you work out and means you’ll burn less calories. It also means you won’t get the full muscle building effect from the work out since your muscles won’t be working as hard.
Make sure your workouts include a variety of different exercises. This keeps you motivated to workout every day. Your body also needs variety so that you don’t cause a stall in your results due to your body finding the same exercises too easy.
Well-developed thigh muscles are the best protection for your knees. One of the most common sports injuries is a torn ligament behind the kneecap. Work out both your hamstrings and your quads to ensure that your knees are protected. Try performing leg curls and extensions.
Adults ages 50 and up should not focus solely on weight machines for their workouts. While this may increase their strength on the machines, it may actually detract from strengthening the muscle groups that are used in daily activities – especially those which are progressively weakened by the aging process.
When pursuing your fitness goals, you should aim to strengthen your back. Your back is one of the largest muscles in your upper body. You do not need to neglect working it out because if you do not, you are bound to injure it. Perform pullups and lat pulldowns to increase the strength of your back.
Standing arm curls are a great exercise for your arm muscles. To get a full range of muscle workout, flex while lifting. At the end of each repetition, straighten your arms completely by flexing your triceps. Flexing will ensure your muscles are worked through the entire range of motion.
Try doing dips that use double the energy to give your triceps a more effective workout during your routine. Start by doing your dips like you usually would, but with your elbows turned inward and keeping your body straightened. Then lean forward and force them outward to focus on your chest muscles.
A good way to build forearm strength is to crumple up newspaper. You should lay a piece of newspaper on any flat surface. Using your dominant hand, start with one corner of the newspaper and begin crumpling. You should crumple for about 30 seconds. After you have finished that, switch hands.
As this article mentioned, fitness is a very involved subject. However, if you do not mind hard work, you can easily achieve your goals. Do not become too focused on any one aspect of getting fit; keep your eyes on the big picture and learn to love your body and treat it with respect by applying the tips you have read!
By Lily Hay Newman
So, yes, robocalls. They are a big issue. You probably get them multiple times a week, or multiple times a day. Sometimes you’re waiting for an important call, only to get an automated voice offering you a new yacht. Or you miss an important call, because you thought it might be the yacht bros again. It’s a maddening cycle. And though the total volume of robocalls in the US is down a bit from its all-time high in March, according to call blocking service YouMail, that still amounted to 4.7 billion robocalls in May.
Robocalling is certainly not a new scourge, and some its recent decline may indicate that blocking technologies and high-profile enforcement efforts are actually working. But many of the truly new defenses carriers are working on haven’t fully rolled out yet, and the Federal Communications Commission is still catching up on long-time proposals. On Thursday, the agency finally approved phone carriers to begin blocking robocalls by default, a proposal that first surfaced in the Obama administration.
Though robocalls will never disappear completely there are some things you can do to keep your phone from ringing off the hook all the time.
The four—soon to be three—major wireless carriers all offer apps and services that block spam calls, or at least label them as suspicious, so you know not to pick up. Most of the apps started out as paid features, but the carriers have slowly made the tools free over the last 18 months as robocalling has escalated from nuisance to disaster. Some of these features may get baked into your service automatically now that the FCC has expanded carriers’ legal ability to block spam calls, but for now use these tools to get some relief.
Verizon‘s “Call Filter” app detects and blocks spam calls, and you can adjust its sensitivity depending on how worried you are about possibly missing legitimate calls. For $2.99 per month, you can add some extra call data and monitoring features, like customizable blocking lists. AT&T’s app is “Call Protect.” It provides similar caller ID warnings and call blocking features, and for $3.99 per month you can get expanded options like reverse number lookup. T-Mobile automatically offers caller ID warnings, “ScamID,” for all customers on monthly plans when a number seems suspicious. You can also use the company’s “Scam Block” feature to screen calls for free. Sign up online or by dialing #662# on any T-Mobile smartphone. Sprint is the only carrier that still doesn’t have a free call screening option. Its app, “Premium Caller ID,” costs $2.99 per month to use.
You can also use third-party apps to manage and block calls. Only use reputable services that you download from the official Google Play Store or iOS App Store, since the permissions you grant to anti-robocalling apps make it an attractive cover for spyware or other malicious downloads. Even among legit options, think carefully before granting access to your contacts list. Additionally, keep in mind that a call management app needs to, by definition, access information about all of your calls. If you want to keep this data to yourself, you’re better off using one of the wireless carrier offerings since, they have access to your call data anyway. But if you’re feeling desperate, you can give one of these options a try.
Both RoboKiller ($1 per month) and Nomorobo ($2 per month) came out of anti-robocalling incubators run by the FTC a few years ago, and have grown in popularity since. Other well-known options include Hiya, Truecaller, and YouMail. Some, like Nomorobo, even offer spam call blocking for landlines provided over fiber. There isn’t a lot you can do for old landlines on copper wire, though.
Like carrier apps, none of these services will eliminate every robocall, but they can contribute to a patchwork of mechanisms that work to bring your overall spam call volume down.
The FTC’s National Do Not Call Registry only focuses on telemarketing calls, rather than spam, given robocalling is, you know, already illegal. But it still helps weed out marketing calls, and every little bit counts. You can sign up here. You can also report abusive calls you receive to the FTC here. Those numbers get fed directly into the Do Not Call Registry, which catalogues bad actors in addition to people who want to be left alone.
Android and iOS both offer call blocking options, controlled directly through the operating system, that you can set up to avoid common calls. It’s a list you’re curating yourself by manually adding numbers, but it can be helpful if you notice that the same number spams you over and over again. On iOS just go to your phone’s call log under Recents, tap the information icons on the far right next to each call entry, and scroll down to Block this Caller. The flow to block calls is the same on Android (Phone > Recents > “Block and Report Call As Spam.”) To activate Android’s additional call screening protections go to Settings > Caller ID & Spam and then toggle the feature on.
Google also offers a machine learning-powered call screening service for its Pixel 3 handsets in which the service itself picks up suspicious calls, interacts with the caller, and then sends you a transcript of what went down so you can decide whether you want to call back. Android and iOS also both offer “Do Not Disturb” modes that block all calls and notifications except ones you’ve specifically marked to come through.
Even the most radical and innovative solutions for robocalling can only control and manage the problem—it’s not something that can ever be fully solved. But with the tools at your disposal now, plus those coming soon from the FCC and carriers, the worst is hopefully behind you.
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