| How to Know if Your Workout Is Too Easy Posted: 17 Jun 2017 05:00 PM PDT It can be hard to tell whether your workout routine is too easy. If you have a regular routine at the gym that you have been fairly consistent with, you should make sure it hasn't gotten too easy. The first thing to do is figure out whether you are reaching at least sixty percent of your maximum heart rate during each workout. You may also want to observe your level of focus on exercise versus socializing and take note of physical signs such as sweat, heavy breathing and hunger after workouts.[1] EditUsing Goals, Time and Heart Rate - Look at whether your routine is allowing you to reach your goals. You should take a hard look at whether your current workout routine is allowing you to reach your goals. You may have reached a plateau with your current workout routine if you are not seeing results within an expected timeframe and other factors like diet have remained consistent.[2]
- If you have reached a plateau with your weight loss goals, you could try breaking up your workout into two workouts a day. This will allow you to multiply the calorie burning benefits of exercise, since your heart rate will be increased twice in a day.[3]
- Count up the total hours in your weekly workout routine. Considering all of the workouts you do during the week, count up the number of hours that you put in. Guidelines from the Center for Disease Control and Prevention recommend at least two and a half hours of activity per week. If you are not putting in at least two and a half hours, your workout routine may be too easy.[4]
- Check your heart rate. You can manually check your heart rate with your index and middle finger. With one hand facing up, place your index and middle finger one inch below your wrist. Adjust your fingers until you can feel your pulse. Count the number of beats you feel for sixty seconds to get your beats per minute.[5]
- If you prefer, you can use a heart rate monitor. Place the strap of the heart rate monitor around your chest and look at the wristwatch/readout to see your current heart rate.[6]
- Figure out your maximum heart rate. You can figure out if your workout is too easy by observing whether your heart rate is too low. To figure this out, start by determining your maximum heart rate. A simple way to do this is to minus your age in years from 220.[7]
- If you are thirty years old, your maximum heart rate will be approximately 190.
- If you are forty years old, your maximum heart rate would be 180.
- Reach at least sixty percent of your maximum heart rate. You will know you are not working hard enough if you do not reach at least sixty percent of your maximum heart rate.[8] Some physical trainers recommend aiming for a higher percentage of your maximum heart rate during workouts, such as 70 to 85 percent.[9] The percentage of your maximum heart rate you strive for will depend on your particular fitness goals, but you should observe your heart rate to make sure you are at least reaching sixty percent.[10]
- If you are thirty years old, have a maximum heart rate of 190 and you want to maintain at least sixty percent of your maximum heart rate, you should aim for a heart rate of 114 beats per minute. If it goes below that number, you should work a little harder.
- If you are not reaching sixty percent, you could work harder by increasing the speed or incline on your treadmill. Run faster until you get to at least sixty percent of your maximum heart rate and then continue for the rest of your workout.
- If you are running outside, you could try running very fast for a minute and then going back to your regular pace. Repeat this process until you get to at least sixty percent of your maximum heart rate. You could also try other forms of interval training at the gym.[11]
- Change your routine if your heart rate is staying low. If you have been doing the same routine for a while and you notice your heart rate is not reaching the same level as normal, it could be an indication that you need to switch your workout routine. Consider working a little harder or doing a new exercise to challenge your body in a new way. With your new routine, try to maintain at least sixty percent of your maximum heart rate.[12]
EditNoticing if Your Cardio Routine is Too Easy - Notice if you are sweating. If you don't have to wipe any sweat off your brow while on the treadmill or other cardio machine, your workout may be too easy. Increase the intensity of your cardiovascular workout until you begin to sweat.[13]
- See if you lose your breath at any point during the workout. Take a minute after your cardiovascular workout and observe your breath. If it is fairly deep and heavy, it is a good sign. If it doesn't feel any different than if you were sitting at your office desk, you may need to run or cycle harder.[14]
- Determine whether you spend more time socializing than exercising. The gym is a social place, which is great but can also distract you from your cardiovascular workout. The same thing can be said about other forms of cardiovascular exercise such as walking or jogging with friends. If you spend more time chatting with friends during your workout, it may have gotten too easy for you.[15]
- To figure out if this is the case, observe whether you can easily talk with a friend while working out. If you can put together a sentence easily while working out, you may not be pushing yourself hard enough.[16]
- Reflect on whether you focus too much on the entertainment. If you find yourself focusing on your book, magazine or television show more than your cardiovascular workout, your workout may be too easy. Look away from the television or magazine for a minute and check your heart rate. If it is below sixty percent of your maximum heart rate, you may not be pushing yourself enough.[17]
- Do high intensity interval training. If your cardio workout is getting way too easy, you may benefit from a new, less boring form of exercise called high intensity interval training or HIIT. Whether you are on the treadmill, bike or swimming, push yourself very hard for between thirty and ninety seconds. Then, go slow for twice that length of time. Then, bring the intensity back up again for another thirty to ninety seconds. Repeat the process for twenty or thirty minutes for a good cardio workout.[18]
- If you do HIIT training and it is getting easy, start reducing the rest period between periods of intensity. Keep reducing the period of rest until half of your workout is at a very high intensity and the other half is at a low intensity.[19]
EditFiguring Out Whether Your Weight Training is Too Easy - Observe whether the last few repetitions are hard. If you are strength training and the last few repetitions of your set are not difficult, your workout may be too easy. For instance, if you are doing three sets of 6-8 repetitions on a bench press, it should be very hard to complete the last few repetitions on your second and third set. If it is easy, it is a sign that your body has become more efficient with the exercise routine and is burning less calories to complete the same movement. To increase your strength, you need to increase the weight on the bench press or other weighted exercise. Try adding 2.5, 5 or even 10 lbs, depending on how you are feeling.[20]
- If you add a lot of weight, get somebody to spot you.
- Take notes on your strength training routine. After each exercise, take notes about the difficulty of completing the lifts, as well as whether you were able to complete them in good form. The next time you do a workout, check your notes to see whether a particular strength training exercise was previously completed in good form and to determine an appropriate weight.[21]
- If you did the exercise seamlessly last time, you should add more weight. Add 2.5, 5 or 10 lbs, depending on how you are feeling. If you add a lot of weight, get somebody to spot you.
- If you were unable to complete the exercise in good form previously, do it again at a similar or lower weight until you have perfect form.
- Notice if you feel hungry after a workout. Your body needs protein and other nutrients to repair muscle tissue. However, if you are not pushing yourself hard enough in your weight routine, you may not get your usual hunger pangs after a workout.[22]
- See if you feel sore. If you are not pushing yourself hard enough to experience some muscle fatigue after lifting weights, your body may have adapted too much to your workout routine. Try incorporating different movements and exercises into your daily and weekly routine. For instance, try a new group strength training class or get tips from a personal trainer on how to mix up your routine.[23]
- If you normally do a flat bench press, try doing an incline bench press.
- If you normally use machines for strength training, try using more free weights.
- Consider whether you have been doing the same routine for too long. Although a consistent strength training routine is very important for tracking your progress, you need to change things up once in a while. The reason is that your body eventually adapts so well to a routine that it is no longer challenging and the fitness benefits diminish. If you have been doing the same strength training routine for two months, you should definitely try to switch things up or try a new exercise.[24]
- Fitness trainers recommend switching your routine every six to eight weeks.
- If you don't want to switch your whole routine, you could change part of it. For example, you could add a new exercise in the middle of your routine and keep the end of your routine the same.
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| How to Celebrate Father's Day Posted: 17 Jun 2017 09:00 AM PDT Father's Day has been celebrated for over 100 years. It's also an event celebrated in many countries around the world, although at different times of the year. In North America and the United Kingdom, Father's Day is celebrated on the third Sunday in June. Make this Father's Day the best by giving your dad a day that shows him just how special he is to you. EditPlanning for Father's Day - Find out when Father's Day is. The worst thing you could do is forget or make a bunch of plans for father's day only to realize that you got the wrong date. The date of Father's day depends on what country you live in. However, in the USA and the UK, Father's day is always on the third Sunday in June, so the exact date will not be the same every year.[1]
- If you're not sure what day Father's day is a quick internet search using the terms "Father's day" + the year + the country you live in should get you the answer pretty quickly.
- Think about what makes your dad happy. How you celebrate Father's Day will largely come down to knowing what your dad likes and what will make the day most enjoyable. That can mean planning a grand adventure, or simply taking care of all the chores around the house so dad can relax.[2]
- Plan at least one activity to do with your dad that he will enjoy. Maybe he likes fishing or playing catch. Or maybe your dad likes to play board games with the whole family, choose something you know he'll love.
- Dads do a lot, from taking care of the house, picking the kids up from school or practice, to just being there to listen to your problems. Think about a time when your dad did something for you, and see how you can pay him back. It could be as simple as mowing the lawn.
- Get others involved. If you have siblings, you could get them involved in planning something nice for your dad. Having all of his kid's celebrate father's day with him will make it even more special. If you don't have any siblings, you could also ask your mom or grandparents to help you.
- For example, you guys could get together and write a song that you can sing to your dad on Father's day, or you can make a card together.
- Additionally, you could assign a part of father's day that each sibling is responsible for. For example, you can be responsible for making him his favorite breakfast, one of your siblings can be responsible for setting up the TV with his favorite sport and preparing his favorite snacks, and another sibling could be responsible for giving him a foot rub.
- Plan a party or an outing for your dad. If your dad isn't the gift type but enjoys nothing more than spending time together with family, then plan some type of activity where your dad gets to do something he loves.
- For example, if your dad loves grilling, you could get all the things needed for a backyard barbecue and invite some of his friends over to hang out on Father's day together.
- If your dad likes fishing, you could plan an all-day fishing trip together just you and him (or you whole family, if you prefer).
- Be sure to run the idea by your dad before you make any big plans though! You don't want to plan a whole party only to find out he doesn't want to have one.
EditCelebrating With Your Father - Let him sleep in. If your dad enjoys sleeping in, but normally doesn't get to because of work and kids, let him do it today. Don't walk around making a bunch of noise that will wake him up. Let him sleep as long as he wants, and start the celebration whenever he's ready.[3]
- If you're planning to bring him breakfast in bed, you can still let him sleep in for a few hours longer than usual.
- Wish him a happy father's day. This may seem obvious, but don't forget to acknowledge that it is his day. When you see him in the morning give him yell, "Happy Father's Day, Dad!" in a loud, happy voice. Don't forget to give him a hug.
- It's good to do this first thing in the morning, that way your dad will know you haven't forgotten and will see that you are excited to celebrate with him.
- Ask him what he wants to do. You may have a lot of ideas about how to celebrate Father's day, but it isn't about you. On Father's day ask him how he is feeling, and what he feels like doing for the day.[4]
- Try to be respectful of your dad's wishes. If you had a whole list of ideas for the day, but your dad says all he wants to do is relax on the couch, then let him do it.
- Your dad may want to do something all on his own or with your mom on Father's day. For example, he might want to work on his car alone in the garage, or he might want a weekend get-a-way. If so, don't make him feel bad for wanting that.
- Make the day joyful. One of the most important aspect of Father's Day is that you are present and attentive. Gifts are great, but showing your love, and reassuring your dad that you're proud of him and all he's done for you can be the most important factor in celebrating a fantastic Father's Day.
- For many dads, the most rewarding part of being a father feels that your children and partner love and appreciate you.
- By simply having a good attitude, or giving dad a hug and telling him how much you love him, you can show him that he is appreciated.
- Talk with your dad. This is a straightforward one, but it should not be overlooked. In our daily lives, it can be effortless to miss out on spending quality time together. On Father's day, make it a point to spend time just talking about things. Tell him about some things going on in school you haven't told him, tell him about things that are going on in your life.[5]
- Don't make it all about you! Ask your dad about how he is doing, or ask him to tell you about his life growing up.
- Try to avoid subjects that might cause an argument though. You don't want Father's day to end in a fight.
- Make it a family event. Father's Day can be a great day for the whole family. Plan a family event, getting everyone in the family together for a fun day.
- Keep in mind your dad's personality, though. Is your dad the type that enjoys big family gatherings? For some people, large gatherings are very tiring, and anything but relaxing.
- Think about including all the dads in your family, not just your own father or partner. Maybe you want to gather the uncles, brothers, grandpas, and even step-dads for part of the day, like a big dinner.
- Make a photo slideshow. Make a slideshow with lots of photos of your dad. It can be photos from when he was young; it can include photos of the whole family, photos of just you and him, and even funny photos. Looking at photos together with your dad can be a great way to talk about fun memories together.
- If your photos are in photo albums; you can look at the albums together.
- This could be particularly useful if you don't have a close relationship with your dad. Looking at photos together can help spark conversations.
EditShowing Your Appreciation - Get or make your dad a card. A card goes a long way, and can sometimes mean more than a gift.
- If you're buying your dad a Father's Day card, make sure that you don't wait until the last minute to get one. If you wait too long, you won't have as many options to choose from. Get him a card that fits his personality; a funny card if he likes jokes or a sentimental one to show your dad how much he means to you.
- You can also make him a card. By making him a card, you can make it truly yours and tailor it completely to your dad. In the card, you could list the things that you really love about your dad, or you could draw him a picture of the two of you together.
- Think of a creative gift. Father's day doesn't have to be about gifts, but if you are planning to make or buy him a gift, try to get creative. Don't just pick out a tie or a pair of socks. If you are buying him a gift, try to think of something he keeps mentioning or something you know he wants, but won't buy for himself.
- Handmade gifts are also great. For example, you could think about and list many different things your dad has taught you to do (e.g. swing a baseball bat, ride a bike, how to treat other people, etc.). Turn these things into a book. You can have the book made online or you can simply make it yourself. You can glue photos of you and your dad together in the book too.
- Tell him that you appreciate him. Being a father is a tough job. If you're having a party, you can give a toast in front of everyone that expresses your love and appreciation. If you're not having a party, you can just tell him one-on-one.
- Try to be thoughtful with your words. Though you could just say, "Thanks for being a good Dad," you could also take the time to think of something thoughtful to say. For example, you could think of a few things your dad has done in the past year that really meant a lot to you, and say something like, "Over the last year you've done a lot of things to keep me healthy and happy. I know I don't say it often enough, but I don't take it for granted, and I love you very much. I especially appreciated it when you took me to the mall on your day off so I could get that new game I'd wanted so badly."
- Do his daily chores for him. If your dad has a list of things that he does every day (e.g. taking out the trash, making the bed, doing the laundry, washing the dishes, etc.) then tell him that on Father's day, you want to do all of those things so he can relax.[6]
- If there is a chore that you know he particularly doesn't like (e.g. mowing the lawn) you could tell him that you are going to take care of it for him on Father's day.
- Make him a meal. If you know his favorite meal, plan to cook it for him on father's day. You could also make him his favorite dessert. For example, if he loves chocolate chip cookies, you could make some that are just for him.
- If your dad really enjoys cooking, you could make this activity that you do together.
- You could also surprise him with breakfast in bed, if you think he would enjoy it.
- Don't put pressure on your dad. On Father's day, you might have a million things planned for your dad. If your dad knows this, he may go along with everything just to make you happy. However, remember that it is his day, so try to remain aware of your dad's mood. If you notice that he seems tired or not really into what you're doing, ask him what he feels like doing.
- Don't get mad or frustrated because things aren't going the way you wanted. The last thing he wants is a fight, so remember to keep things light, happy, and pressure free.
- Remember that you don't have to celebrate every minute of the day with your dad. Remember to give him some time to do whatever he feels like doing without you chasing him around.
- Take photos of Father's day. Having pictures will help you remember the day, and you can also use them as part of next year's gift.
- Don't be afraid to show your dad how much you care. Although in Western society, men don't tend to show their emotions as much as women, your dad has feelings too. Showing him that he is important and appreciated will make him feel happy.
- You don't have to fill the entire day full of activities. Having one or two ways to show your dad is a good idea, but packing a day full of things may not be relaxing or enjoyable for your dad.
- Remember that you only have so much time with your dad. Even though your dad may not be perfect, he has probably still played an important role in your life. Don't miss out on the chance to enjoy the time you have with him.
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| How to Make Crayon Candles Posted: 17 Jun 2017 01:00 AM PDT Making candles from crayons is a fun way to use up your old, broken crayons. However, since crayon wax is different from candle wax, you will need to add some regular wax into the mix as well. If you don't, the candles won't burn very brightly, or for very long. EditSetting Up - Measure out enough wax to fill your candle holder, plus some extra and set it aside. Try to get the kind of wax that comes in flake or pellet form. It will melt a lot quicker. If your wax comes in blocks, cut it into smaller pieces so that it melts quicker.
- You will need to add wax to your candle. Many people find that candles made from pure crayon do not burn well.
- The wax will "shrink" when you melt it, so you will need the extra wax.
- Peel a crayon. If the wrapper does not come away easily, you can cut it off using a craft blade, or you can soak them in water for a few minutes.[1]
- If you want to make a striped candle, peel some more candles. You'll need about one crayon per color.[2]
- You will need 6 crayons per 1 cup (225 grams) of wax.[3]
- Break the crayon into smaller pieces and set them aside. The smaller pieces you break the crayons into, the easier they will melt. Some people find that grating the crayon into flakes helps it melt faster.[4]
- If you are making a striped candle, be careful to keep the colors separate.
- Place a tabbed wick in the middle of the glass candle holder and secure it with a drop of hot wax.[5] You can also use a drop of super glue or a piece of double-sided tape. Some tabbed candle wicks will be self-adhesive.
- Place two sticks to either side of the wick to hold it steady. Lay two sticks (such as pencils or popsicle sticks) across the mouth of the candle holder. Sandwich the wick between the two sticks so that it stands up straight.
EditMelting the Wax - Set up a double boiler. Fill a saucepan with 1 to 2 inches of water. Place a heat-safe measuring cup into the pot.[6]
- Place the crayons and wax into the glass measuring cup. If you want to make a striped candle, you will need to melt each color in a separate batch.
- If you plan on making a striped candle, don't do the other colors yet. Wait until the first color layer sets.
- Melt the crayon and wax over medium heat, stirring often. This will help the wax and crayon melt more evenly. You can use a spoon to stir. If you don't want to dirty your spoon, use a popsicle stick or a disposable chopstick.
- Take the measuring cup out of the water using an oven mitt or pot holder. It will be very hot, so be careful. Set it down on a heat-safe surface.
- Consider adding some fragrance. Once the wax is melted, you can add in a few drops of candle fragrance or essential oil. Be sure to stir the wax well to blend everything together.
EditPouring the Wax - Pour melted wax/crayon mixture into candle holder. If you plan on making a layered candles, don't fill the holder all the way. If you plan on making a solid-colored candle, fill it almost to the top.
- Let the candle harden before adding other colors and layers.[7] If you add the second layer too soon, it will mix into the first one, and you might end up with an ugly color. It will take about 20 to 30 minutes for each layer to harden.[8]
- Wait for the candle to harden completely before using it. This will take several hours. You can speed up the process by putting the candles in the freezer for two to three hours.
- Trim the wick down to ¼ inch (0.64 centimeters). If you don't trim the wick down, it will be too long. It won't burn right and will create a fire hazard.
- Finished. You will now have a beautiful candle.
- For a kid-friendly version, use a milk carton that's been cut in half. After the candle hardens, you can peel the carton away.[9]
- You can also melt the wax and crayon in a paper cup in the microwave. Microwave the wax and crayon at 30-second intervals, stirring in between each one.[10]
- Some people find that "washable" crayons do not work well.
- If you can't find candle wax, you can also use an old, white candle. Be sure to break it into smaller pieces and to take the wick out first, however.[11]
- Try grating the crayon to make it easier to melt
- You can also use crayons alone and add a wick. Bear in mind that these type of candles won't be very bright, so they are best for additional light.
- Candle-making can be both fun and dangerous. You should never try any projects that use heat and fire without an adults help and always follow candle safety rules.
- Crayon wax does not evaporate. Make sure that you burn the crayon candle in a deep dish to catch all of the melting wax.
- Children must have adult supervision for this project.
- You must mix the crayons into the wax.[12] Many people find that candles made purely out of crayons do not burn very brightly, or for very long.[13] The reason for this is because the pigments from the crayons clog the wick, and prevent it from burning.[14]
EditThings You'll Need - Wax (flaked or pellet form)
- Crayon
- Tabbed wick
- Glass candle votive/holder
- 2 popsicle sticks or pencils
- Medium saucepan
- Heat-safe glass measuring cup
- Spoon or stir stick
- Scissors
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