| How to Garden Posted: 17 May 2020 05:00 PM PDT Having a garden can be a wonderful way to grow your own vegetables, beautify your property, or attract local wildlife. You can plant a large garden in your backyard, or you can plant a small garden if you have limited space. You can even plant a garden using nothing but containers. If you are thinking about starting a garden and you are not sure where to begin, then there are several things that might help. Consider different garden types, prepare your garden plot and tools, select your seeds and plants, and then plant your garden. [Edit]Choosing a Type of Garden - Decide what you want to grow or do with your garden. There are many different types of gardens and uses for a garden, so think about what your ideal type of garden would provide. Some of the different types of gardens include:[1]
 - Vegetable garden. This may be the most popular and practical type of garden. By growing your own vegetables, you can save money and increase the number of fresh vegetables you eat.
- Flower garden. A flower garden adds beauty to your yard and it can be a relaxing escape for you. If you are mainly interested in beautifying your property, then a flower garden may be the best choice. You can plant perennials, annuals, or a mixed garden.
- Butterfly or hummingbird garden. You cannot grow butterflies or hummingbirds, but you can plant flowers that will attract them to your yard, like pollen-rich wildflowers, dill, fennel, and milkweed.[2] A butterfly or hummingbird garden can be a great type of garden to plan with kids.
- Wildlife garden. A wildlife garden is one that helps to support the animals in your area by providing them with sources of food and shelter. These are typically plants that are native to your area, so you would need to learn what your native species are to plan your garden.[3]
- Consider how much space you have available. If you have lots of space, then you can plant a garden in the ground. If you have limited space or simply do not want to plant in the ground, then you can also plant a garden in containers. You can grow a variety of different plants in pots and keep them on a patio or in a sunny spot of your yard. Some plants even thrive in containers indoors, so using containers may also be ideal if you live in an apartment.[4]
- If you live in an area with good soil that is not too rocky or sandy, then growing your garden in-ground is a good option.
- If growing your garden in-ground is not a viable choice, then consider buying containers to grow your plants in or building above ground beds. Above ground beds are great because they are easier on your back and can be moved around your yard if desired. Make sure the containers or beds are large enough for the plants you want to grow and that they have good drainage.
- If you are limited on space, but still want to have your garden outside, then you can grow a vertical garden. These types of gardens use small planters or stacked crates and upright-growing plants.
- Determine how much sun your plants will get. Many plants require around 6 to 8 hours of full sun to thrive. If you do not have an area that will provide this much sun, then you can still plant a garden. You will just have to choose plants that thrive in the shade or with less sun.[5]
- Try checking the area where you plan to grow your garden a few times per day on a sunny day to see how long the sun is shining in that area. For example, you could check at 7am, 11am, 2pm, and 5pm, and make a note if the sun is shining on that area around that time. If the sun is shining on an area during two or three of your checks, then sun-loving plants will probably thrive there.
[Edit]Preparing Your Garden Plot and Tools - Choose a plot. Location is important when you are planning your garden. Most importantly, determine if the area you want to use gets enough sun. Then, consider if the size is appropriate for what you want to do with it and also consider how you will water this garden. You should either be able to pull a hose over to it if it is a large garden, or be able to carry a full watering can to it if it is smaller.
- If you are going to be growing a container garden, it is still important to identify a suitable area to place the containers. The area should have good sunlight, enough room for the plants to grow upwards, and they should be easy to transport to a source of water or located somewhere that is convenient to bring water to them.
- Test the soil. Good soil will have an adequate amount of lime, phosphorus, nitrogen, and potassium. Find out how much of each you have in your soil, and what you need to add more of to get the best growing plants. If you are planting a container garden, then you don't need to worry about this. You can just use potting soil that is appropriate for the type of plants you will be growing.
- You can purchase an at-home soil testing kit from many hardware and garden stores. Follow the directions to find out the properties of your garden soil.
- You can take soil samples from around your garden and have them sent to your local state-certified soil testing lab or university extension service, and for a small fee they will lab-test your soil and send you the results within a week. This is much easier than testing the soil yourself, but it does cost more.
- Take multiple soil samples from around your garden to make sure that you are getting accurate test results.
- Test your soil's pH to see if you need to make changes to balance it. To do this, use a pH testing kit or make your own test at home and check the soil from your garden. Certain plants prefer different pH levels, but it is best to have soil that is as close to neutral - a pH of 7 - as possible.[6]
- Prepare your soil. Once you have your soil and pH tests completed, ready your soil by adding the necessary nutrients to help your plants grow.
- Add organic matter to help enrich your soil with nutrients. You can use compost (from your own compost pile, if you have one), decomposing leaves, peat moss, or decomposed animal manure. All of these are available for purchase at local gardening centers if you don't have easy access to them.
- Add fertilizer to your soil to help substitute in nitrogen, phosphorous, or potassium that you may be lacking. The label on the fertilizer bag will tell you exactly how much of each of these nutrients is present. The numbers 5-10-5, for example, tells you that the fertilizer contains 5% nitrogen, 10% phosphorous, and 5% potassium.
- Following the results of your pH test, if your soil is alkaline (above 7), try adding lime or wood ash to neutralize it. If your soil is acidic (below 7), add peat moss or decomposing leaves.[7] Depending on what plants you want to grow you may not need to alter the pH. It is easier to grow plants that will survive in the existing soil.
- Research your area. It is important to find out information about growing conditions in your area. Look online, speak to a local garden consultant, or call your cooperative extension service.
- Find out when frosts start and end on average, so you know the right time to plant. Planting too early or too late can kill your seeds or plants, so it is vital to know when the best time to start is.
- Learn about local weather patterns that might impact your garden.
- Look-up the best time to harvest your fruits, berries, and vegetables in your area. Some of these may be straightforward, but some plants require a little more know-how about when the best time to harvest them is.
- Make a schedule of when each of your specific plants needs to be planted based on their habitat requirement and growing needs. Some plants may need to be started very early in the season, while others may not need planting until the summer.[8]
- Gather your tools. To make gardening as easy and relaxing as possible, it is important that you have all the right tools. Use a shovel, gloves, gardening trowel, a garden fork, baskets or buckets to hold weeds, and a watering can at least. You can purchase other tools, but it is not necessary for a small to medium sized garden.
- For a large garden you may also need to purchase a wheelbarrow, rakes and hoes, loppers, and a post-hole digger.
- Look into installing an automatic sprinkler system if you don't have time or the ability to hand-water your garden.[9]
[Edit]Selecting Your Seeds and Plants - Determine if you want to start your garden from seeds. Many plants do well when you start them from seeds. Check your local garden center for seed packets and look at the label to see how long they take to grow, when is the best time to plant them, and how much water they need.
- Growing from seed can take anywhere from one to four months depending on what you are growing, so it is important to plan ahead.
- Growing from seeds is the cheapest option, as a pack of seeds costs only a few dollars or cents. Full grown plants purchased from a gardening store can cost anywhere from $1 to $50 each.
- Growing from seed has the advantage of allowing you to start the seed in a container and keep it indoors or put it right into the ground. However, planting a seed in a container and starting it indoors may result in a healthier plant than starting outdoors in the ground.[10] It may also provide your plant with an earlier start since you will not have to wait for the last frost.
- Consider transplanting mature plants. The benefit of transplanting a mature plant into your soil or container is that it is already partially grown and will bear fruit sooner. The plant will also be more likely to survive and thrive. Transplanting mature plants takes only a few minutes of work once the rest of your garden has been prepped.
- Check your local garden store for mature plants and make sure to check the tags on the plants to determine if they will work for the type of garden you are planning.
- Check out flower bulbs. If you choose to grow flowers, you also have the option of planting bulbs. Bulbs are easy to plant, and some of them (the perennials) will come back every year. Some bulbs are annuals and will need to be replanted every year.
- Keep in mind that bulbs only bloom for a few weeks at a time.
- Check your local garden store for bulbs that you can plant in your garden and enjoy year after year, such as tulips, daffodils and alliums.
[Edit]Planting Your Garden - Arrange your plants. Choose where you want each plant to go in your garden. Keep in mind the amount of sunlight they need and the overall size they will grow. Starting with small plants can be misleading, as some may get very large and eventually need bigger plots or containers.
- Typically it is safe to give about of spacing between each plant, but make sure to read the seed package or tag on the plants to see how much room they will need.
- You will also want to leave enough space between rows so that you will be able to walk between them. Plan to leave about between rows.[11]
- Try to keep your plants in groups by variety. For example, you can plant all of your vegetables in the same section of your garden, and keep your flowers or berries in another section.
- Find out which plants will grow the tallest, as they will create shade over time and should only be planted near other plants that will also grow tall, or near plants that require less sunlight and more shade.
- Plant your seeds or plants. Using the arrangement you have devised, place each plant in the garden. Dig a hole twice the size and the same depth as the root ball, or as indicated on your seed packet. The depth will vary anywhere from to for seed depth depending on what you are planting.[12] It does not matter if you are planting in a container or in the ground. Use the depth guidelines provided on the seed packet.
- Don't dig a hole that is too deep. Only dig far enough to allow room for all of the roots without covering up the stem or leaves. The soil in the ground should be level with the soil of the plant you are planting.
- Gently set each plant into its hole, so as to not damage any part of it. Use your fingers or a trowel to slowly scoop dirt back into the hole over the roots. If the plant you are planting is root bound, meaning the roots are wrapping around the container, gently massage and loosen them before planting. This will help the plant roots spread out into the surrounding soil instead of continuing to wrap around the root ball, choking itself out.
- Add mulch. Getting as many nutrients into the soil as you are able will help your plants to grow full and healthy. Mulch will help with this and it will also help to prevent weeds from growing.[13] Spread mulch between each of the plants in a layer about one inch thick.
- For vegetables, add straw or decomposed leaves as mulch around your plants for the best results.
- Flowers do well with wood chips or bark as mulch.[14]
- Water your plants. The first few weeks after planting should have a bit more water to help the roots to get settled. Avoid over watering, though, by flooding the top layer of your garden. You only need to provide about one inch of water per week, so you may not need to water your garden at all if it rains.[15]
- Use a watering can or a spray attachment to your hose to water the plants. Water them from high up, so that you don't damage any of their leaves or stalks.
- After a few days of watering 1-2 times daily, you can water less often. Move to watering once every two days or so.[16]
- Keep an eye on your garden and weed it regularly. Once your garden is settled, give it time to grow. A healthy garden will last several seasons if it is properly taken care of. Make sure to check your garden for weeds on a regular basis and pull out any weeds you spot.
- Consider putting up a fence. If you are growing a vegetable garden, then you may want to put up a fence around it to protect it from wildlife. This is not absolutely necessary, but it can help if you find that you have frequent invaders.
- Keep in mind that deer can jump very high. Your fence will need to be at least high to prevent them from jumping into your garden.[17]
- Harvest your garden. When your garden has grown to maturity, harvest the fruits of your labor. Carefully pick or cut vegetables, berries, herbs, and flowers for use in your own home. Or, simply enjoy walking and relaxing in your garden if you have created it to beautify your property.
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| How to Help Small Businesses During the Coronavirus Outbreak Posted: 17 May 2020 09:00 AM PDT With the new strain of coronavirus (COVID-19) spreading around, many governments are recommending social distancing to prevent transmission. While this is great for keeping the virus more contained, it can be financially difficult for small businesses that rely on foot traffic. If you're a customer, you can still find ways to support your favorite local businesses to help them stay afloat. If you're a business owner, do your best to stay calm and check if your country or state can offer you any financial aid. [Edit]Buying from a Small Business - Buy products off of the business's website if they have one. Try searching for the name of the business online to see if they have a website or an e-commerce store. If you can, purchase a few extra products than what you would normally buy so you can stock up and help the business make more money. Opt for delivery to avoid contact with people, or use in-store pickup if the business is local and you're feeling healthy enough to go out.
- If the business doesn't have a website, call them and see if there are other ways that you can order products from them.
- Purchase gift cards so you can shop at a later time. Many businesses are willing to offer vouchers or certificates for the time being so you can still support them without spending a lot of time in the store. Ask the business if they offer gift cards and find out if they have an expiration date so you know when you need to use them by. Get a gift card for the regular amount you would spend if possible so the business still has a source of income.[1]
- Some businesses may allow you to buy digital gift cards or vouchers so you can order them online. Check the business's website to see if they have any promotions listed.
- If you go to the store to buy your gift card, wash your hands as soon as you can to keep them disinfected.
- Order takeout or delivery from local restaurants. Even though many restaurants are closing dine-in services, you may still be able to order from them. Try calling the business to see if you can place a takeout or delivery order from them directly. Otherwise, check on delivery apps to see if they're listed there. Usually, you can place your order for pickup if you don't want to pay for delivery fees.[2]
- The restaurant's drive-thru window may still be open even if the lobby is closed. If you aren't sure, call ahead and ask.
- Tip extra if to help support wait staff and delivery drivers. Many food service workers won't get as much income from tips during the outbreak, so it can be a stressful time for them as well. Try to add at least 5% extra onto your tip if you're able to help support them. If you aren't able to leave a large tip, give as much as you comfortably can.[3]
- If possible, try to tip ahead of time through the delivery app using your credit or debit card since you can easily spread bacteria when you use cash.
- You may also use person-to-person payment apps like Venmo or Cash App for tipping. Just ask the driver if they have an account so you can transfer money to them.
[Edit]Getting Financial Assistance as a Business Owner - Apply for a disaster relief loan if your country's treasury offers one. Visit the website for your country's treasury or chamber of commerce and look for a page about coronavirus or COVID-19 assistance. Check the details and eligibility for the loan your government can offer you and follow any prompts on the screen to start your application. Fill out all of your business's information and submit the application when you're finished. You should get a response within a few business days, but it may take longer due to many businesses applying.[4]
- It usually takes 2–3 weeks for financial assistance to come through, but it may take longer.
- You may also be able to find information about small business associations in your country that can match you to other private lenders.[5]
- Check your state's Chamber of Commerce site for aid if you're in the US. Search for your state's Chamber of Commerce department or visit the governor's website to find resources and information about the COVID-19 outbreak. Read through the loans or grants that your state has to see what you're able to qualify for. Fill out any applications or send query emails to the officials listed on the site to see if you qualify for aid.[6]
- The benefits you receive may vary by state or even local government.
- Reach out to your bank to see if they'll waive service fees. Contact your financial service provider and ask them about what measures they're taking during the outbreak. Ask them about waiving fees for withdrawals or monthly services so you aren't spending as much money that would normally be profits. Make sure you're aware of any additional terms, such as repayment or interest percentages, so you aren't surprised by them later on.[7]
- Encourage sick employees to stay at home so they don't spread coronavirus.[8]
- Wash your hands for 20 seconds after going to a public place, blowing your nose, coughing, or sneezing to help get rid of bacteria.[9]
[Edit]Warnings - Avoid going to stores or restaurants if you feel sick or have symptoms of coronavirus.[10]
- Coronavirus can spread even if you don't actively notice symptoms. Do your best to keep between you and other people, and especially avoid physical contact with anyone who's been sick.[11]
- Avoid touching your face if you haven't washed your hands since you could easily transmit COVID-19.[12]
[Edit]References |
| How to Build Muscle at Home Posted: 17 May 2020 01:00 AM PDT Building muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly. That said, you can only gain so much muscle mass without professional equipment or resistance, but if you're looking for safe, even muscle toning a home workout could be perfect. [Edit]Working Your Upper Body & Core - Do push-ups to strengthen your triceps, shoulders, and chest. Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.
- Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.
- Decline push-ups require your place your feet above your hands, then performing normal push-ups. Remember to keep your head up and spine straight.
- Each set should be eight to twelve reps. You might try doing up to three sets.
- Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in.
- If you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.
- Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.
- Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.
- Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.
- Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.[1]
- Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps.[2]
- Straight Leg sit-up: Lay on your back with your legs extended fully, the reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.[3]
- Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:
[Edit]Working Your Lower Body - Use intense bursts of cardio to build leg muscles quickly. While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. You're legs will burn, but you'll quickly whip them into shape:
- Jumping jacks
- Lunges
- Burpees -- do a jumping jack, then drop into a push-up. Repeat.
- High Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.
- Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.
- Oblique twists
- Box jumps or simple plyometric workouts.[5]
- Do wall sits. With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.[6]
- Do squats. To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short a rest.
- Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg.[7]
- Do donkey kicks. Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg.[8]
- Try glute bridges. Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg.[9]
- Work on your lunges. Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.[10]
- If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.
[Edit]Forming a Muscle-Building Routine - Make a workout schedule that hits every muscle group twice a week. Developing an effective workout schedule is not something you need a trainer to do. There are several simple, easy to remember guidelines to follow that will allow you to get the most out of your workouts, building muscle quickly and safely.
- Allow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don't work them again until Thursday or Friday.
- Group similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group these exercises on the same day.
- Provide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover to build muscle.
- Focus on great form, not extra repetitions, to gain muscle quickly and safely. Doing ten proper push-ups is far more effective than fifteen bad ones. You want every exercise motion to be smooth, fluid, and slow, not herky-jerky and awkward. While each exercise is different, some general tips include:
- Inhale as you come up, or relax. Exhale on the exertion.
- Keep your spine straight, not curved or bent, as much as possible.
- Hold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.
- Do yoga to stretch muscles with a full-body workout. Yoga is another option for working out larger muscle groups, as it helps you strengthen your muscles and gain flexibility. Easy, calm sessions are great for rest days, and you can push yourself with harder workouts to mix up your routine. If you're struggling to find exercises that you enjoy without gym equipment, yoga might be the simple answer.
- Youtube contains a treasure trove of yoga workouts for any skill level, so don't feel intimidated if you're new to yoga -- you can practice in your own home with little equipment.
- Push yourself so that the last 2-3 reps of every set are difficult, but not impossible. If you really want to gain muscle, you're going to need to push yourself. Your own body is the best indicator of your workout, so keep working the muscle until it is tired. You should be struggling slightly at the end of each set, and the last 2-3 exercises you do should require full concentration and effort.
- Make goals in advance. If you decide to do three sets of twenty ahead of time, you're more likely to finish the set while you're sweating. Then, if it is too easy, you can always add more.
- Pushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired, you should stop and rest.
- Eat a balanced diet that is heavy on protein but low on fat. This doesn't mean that you need to be pounding protein shakes every day or cutting out every dessert. A good diet is a balanced diet, focusing on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.
- A glass of low-fat chocolate milk is an excellent post-workout snack.
- Switching from white bread and pastas to whole grains is a great way to immediately eat healthier.
- Avocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for -- butter, cream, lard, etc. -- are almost always the foods you already know are unhealthy.
- Consider buying some basic home-gym equipment if you're serious about working out. There is a large variety of equipment that can help you perform new exercises and challenge yourself further, but you don't need expensive machines to do it.
- Resistance bands are adaptable, come in a variety of "weights" and can be used for thousands of exercises.
- A basic set of dumbbells is a cost-effective way to add some weight to your workouts.
- Pull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline push-ups as well.[11]
[Edit]Sample Exercises and Routine - Don't give up.
- Work hard, eat right, rest well, and enjoy the gain!
- Increasing your protein intake in the form of lean meat, eggs or fish and reducing your carbohydrate intake will be beneficial in developing muscle mass.
- Always warm up before commencing by going for a light jog, or walk for 5 - 10 minutes. Cool down the same way after you have finished the program.
- Try doing pull-ups and chin-ups at your local park or your child's swingset.
- Always stretch your muscles after completing a workout to keep your connective tissue and muscles limber.
- Do cardio exercises to help you burn fat to uncover muscle.
- Always do your workout before you do cardio in order to the get the maximum benefit for your muscles.
- Isometrics can develop your muscles even further without gym equipment when used in combination with other types of exercises.
[Edit]Warnings - Always warm up & cool down in order to prevent injuries.
- Always stretch after completing this program.
- If you have any injuries or health conditions, do not attempt any exercise program without consulting your Doctor first.
- If any of these exercises cause you pain in joints, back, neck, etc, stop immediately and do not continue the program without consulting your doctor first.
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