| How to Do an Interval Run Posted: 28 Aug 2020 05:00 PM PDT An interval run involves alternating periods of high-intensity running, like sprinting, with periods of low-intensity running, like jogging. By starting and stopping intervals of faster running, you train your body to recover more quickly. Interval runs are mainly helpful if you're trying to increase your average running speed, but over time, they'll also help you run longer distances more efficiently. If you've only recently started running or have a cardiovascular condition, such as high blood pressure, talk to your doctor before you start interval training.[1] [Edit]Trying a Beginner's Interval Run - Warm up for 5-10 minutes. A jog or even a brisk walk will warm up your muscles and get your blood flowing so you're ready for more intense exercise. A good warm-up can help prevent injuries and decrease your soreness after your workout.[2]
- You might want to include some stretching in your warm-up as well to help loosen up your muscles and joints. If you're adding stretches, walk or jog for 5 minutes, then do some dynamic stretches, such as lunges, for a minute or two. Follow up with another 5 minutes of walking or jogging.
- Run at a medium pace for 1 minute to get your heart rate up. For your "work" interval, run at a pace where your breathing is labored and you wouldn't be able to speak in complete sentences. Keep roughly the same pace for the whole minute.[3]
- If you have a fitness tracker, use it to keep track of your heart rate. For your work intervals, you want to aim for a heart rate that's about 70-75% of your maximum heart rate.[4] You can use an online target heart rate calculator, such as the one at https://www.active.com/fitness/calculators/heartrate, to figure out where you should be.
- If it's too difficult for you to keep track of time, you can use distance instead. For example, if you're running at a track, you could run at a medium pace for one lap around the track.
- Jog for 2 minutes to recover. After your first work interval, use jogging as a recovery interval to bring your heart rate back down. If you feel too winded to jog, a brisk walk is fine too. Check your pulse or use a fitness tracker to monitor your heartbeat.[5]
- The purpose of the recovery interval is for your heart rate to return to roughly the same rate it was at when you began the work interval. If you haven't completely recovered, give the recovery interval another minute.
- Repeat the running and jogging intervals 4 times. Continue to alternate work and recovery intervals. Keep in mind that the work will be cumulative, so after a couple of work intervals, you might need a longer recovery time.[6]
- If you're a more experienced runner, you might want to adjust the intervals to better match your fitness level. For example, you may want your work interval to be 2 minutes instead of 1. If you have strong cardiovascular endurance, you also might not need as long a recovery time.
- If you want to up the intensity, you might try sprinting for 1 minute instead. However, if you've just started running, it's not a good idea to jump to sprinting right away.
- Cool down for 5-10 minutes. After you've finished your intervals, jog or walk briskly to cool down. Your cool-down period should be about the same length of time as your warmup.[7]
- As with the warm-up, you might also include some stretches in your cool-down period.
- Don't use your recovery interval as your cool-down period. Keep your intervals the same length of time and have warm-up and cool-down periods that are separate from your intervals.
[Edit]Training for Specific Goals - Increase the length of your intervals to increase your endurance. If you're training for a half-marathon or a marathon, cardiovascular efficiency and endurance are key. Run longer intervals of 800m or 4 minutes, followed by a recovery period of the same length. Repeat for 4 intervals to start, working up to 10 intervals total.[8]
- One way to determine the length of your work intervals is to use your target marathon time. For example, if your target marathon time is 3 hours and 45 minutes, your 800m-interval time would be 3 minutes and 45 seconds. Run that 800m at the exact pace it takes you to finish that distance in exactly that time.
- Use hill intervals to build the strength in your legs. With hill intervals, you run uphill as fast as you can, then jog downhill to recover. The downhill jogs force your muscles to work to control the speed, building additional strength even during the recovery interval.[9]
- If you're doing hill intervals by setting the incline on a treadmill, you can time your intervals. Outside, however, the length of your intervals will simply be defined by your pace and the distance of the hill you're running.
- Do sprint intervals to increase your speed. Sprint intervals are good if you're a more experienced runner and want to improve your race times. Generally, the length of your sprints depends on your cardiovascular fitness as well as the length of race you're running. For longer races, you would generally want to use longer intervals.[10]
- If you're an intermediate runner training for a 5K or 10K, do a 400m warm-up jog followed by 4 quick 50m sprints. Then, start sets of 3x400m and 800m intervals with 2 minutes of recovery in between.
- If you're an advanced runner training for a half-marathon or a marathon, do a 600m warm-up followed by 4 50m sprints, followed by sets of 4x400, and 1200m intervals with 3-minute recovery intervals.
- Try fartleks to include varied terrain. The word "fartlek" means "speed play," and these intervals are intended to allow you to exercise and build your speed and strength while also having fun. Because they're relatively unstructured, they're best for when you're running outside and have a variety of terrain options available.[11]
- Fartleks are intended to be looser intervals, relying more on natural landmarks than on specific distances or times, so they're perfect if you don't have a fitness tracker that you wear while you run.
- For example, you might jog across a parking lot to a tree, then sprint through the grass to the next nearest tree, then jog on a rock or dirt trail to the next landmark.
- You can also incorporate other movements. For example, you might do a skipping or hopping interval.
[Edit]Creating Your Own Interval Workouts - Determine your usual aerobic pace for a set distance. Running at an aerobic pace means you can speak in complete sentences and generally carry on a conversation while running. Use a fitness or step tracker to determine your average aerobic pace for a shorter distance, say 400m or 800m. Typically this means you'll run a few kilometers and then divide to find the average.[12]
- If you don't already own a decent fitness tracker, it's a good idea to invest in one before you start creating your own interval workouts. You'll be able to maintain the correct pace more efficiently and more accurately so you can ensure you're getting the most benefit out of your run.
- If you don't have a fitness tracker and aren't ready to purchase one, use a treadmill to measure your running speed. Instead of using pace, mark your speed with mph or kph.[13]
- Subtract 1 to 2 seconds from your aerobic pace to get your work interval pace. A good work interval pace to start with is just at the edge of high-intensity. You're going to be huffing and puffing a bit and definitely won't be able to carry on a full conversation or say more than a word or two in response to a question. This usually works out to running at a pace about 1 to 2 seconds faster than your aerobic pace.[14]
- Finding a good work interval pace will take some experimentation on your part. For example, suppose your aerobic pace is a 9-minute mile. Quicken your pace so that you're running an 8-minute mile instead. Monitor your heart rate and your ability to speak. If you can still carry on a conversation while running an 8-minute mile, speed up a little bit and see what happens then.
- Try short sprints to find your top speed. If you're planning on using shorter, even more intense intervals at a sprint pace, doing a few dashes will help you determine your top speed so you can time your intervals accordingly.[15]
- Jog or walk briskly for 5 to 10 minutes to get warmed up before running your sprints. Then, run a 100-meter dash as fast as you possibly can. After your first dash, jog or walk briskly for another 5 minutes, then try the 100-meter dash again, running as fast as you can.
- Do at least 3 or 4 dashes and find the average. You can consider this your top speed for the purpose of designing sprint intervals.
- Set a recovery interval equal to your work interval. Keeping work and recovery intervals even is the default for interval training and ensures you've fully recovered from a work interval before you start the next one. If you're new to interval running or are doing interval running simply to improve your cardiovascular fitness, this is typically the recovery interval you'll choose.[16]
- For example, if you were using 100-meter intervals, you could sprint for 100 meters, jog for 100 meters, then sprint for another 100 meters, followed by a 100-meter jog.
- Keeping recovery and work intervals equal also means having the same number of work intervals and recovery intervals.
- Use shorter recovery intervals to increase your workout intensity. When you run shorter recovery intervals, you don't have the chance to completely recover and your heart rate remains high when you move into the next work interval. A recovery interval shorter than your work interval can be beneficial if you're training for a longer distance race, because it helps you get used to running with "heavy" legs weighted down by lactic acid buildup.[17]
- For example, if your average aerobic pace is a 9-minute mile, you might run 2 miles at a 7:45 pace, then run 1 mile at a 10-minute pace for a short recovery period, followed by another 2-mile high-intensity interval.
- Consult your doctor before starting this level of interval training and explain what you want to do. Your doctor may want to give you stress tests before they clear you for a workout of this intensity.
- Take longer recovery intervals after long or demanding work intervals. The distance or duration of an interval affects the amount of recovery necessary, but so does the intensity. If you're running at maximum speed, do shorter work intervals accompanied by longer recovery intervals.[18]
- For example, if your average aerobic pace is a 9-minute mile, you might run for 2 miles at an 8:30 pace, followed by 3 miles at a 9:30 pace.
- Longer recovery intervals work well when you're training for a shorter distance race, such as a 5K or 10K.
- To get the most benefit out of interval training, limit your interval mileage to around 8% (or less) of your total weekly mileage.[19]
[Edit]Warnings - If you have a pre-existing medical condition or are recovering from a recent injury, talk to your doctor before you start interval training to make sure you're strong and healthy enough for high-intensity exercise.[20]
- Build a good aerobic base before you transition to interval training. Ideally, you should be able to run at a moderate pace for at least 30 minutes and be comfortable doing this on a regular basis (3-5 times a week).[21]
[Edit]References |
| How to Clean Hairbrushes Posted: 28 Aug 2020 09:00 AM PDT It's easy to forget that hairbrushes need to be cleaned every week. To restore your old hairbrush so it's like new, start by pulling out all of the hair that's trapped between the bristles. Then mix a cleansing solution for plastic or metal brushes. If you're cleaning a wooden brush, make a milder solution. Scrub the base of your hairbrush and enjoy using a dirt-free brush! [Edit]Removing Hair from the Brush - Use the pointy end of a comb to loosen the hair in the brush. Take a rat tail comb or pick and insert the pointed end under the hair near the base of the brush. Pull up to loosen the hair that's trapped between the bristles.[1]
- If there's a lot of hair matted to the brush, you may be able to simply pull it up and off of the brush without loosening it first.
- Use scissors to cut through the loosened hair. Take a sharp pair of scissors and carefully cut through the hair in the center of the brush, taking care not to cut the bristles. This will make it easier to remove, especially if the hair was twisted around the bristles.[2]
- If you're removing the hair from a round brush, turn the brush around and also cut through the hair on the opposite side.
- Keep the blades of the scissors parallel to the rows of bristles on the brush as you cut. This will help ensure that you don't accidentally cut through the bristles.
- Pull out the hair and throw it away. Use your fingers to pull the loosened hair out of the brush. Keep pulling until you've gotten all of the hair from the base of the brush. If you're using a round brush, turn it around and pull the hair out from all sides.[3]
- If your brush's bristles are made from natural fibers, take care not to yank them out with the hair. Pull the hair straight up and out from the base to avoid breaking or bending the bristles.
[Edit]Cleaning Plastic or Metal Brushes - Soak the brush in vinegar for 30 minutes to deep-clean it. Put the hairbrush in a shallow dish and pour of vinegar and of warm water into the dish. Leave the brush to soak for 30 minutes and then drain it before you scrub the brush. If the hairbrush has a lot of skin cell buildup, soaking the brush will help loosen the grime.[4]
- Use apple cider or plain white vinegar.
- Do not use this solution for brushes with wooden handles, since it will damage the wood.
- You can also use rubbing alcohol or hydrogen peroxide.[5]
- Make a cleansing solution with shampoo and baking soda. Pour of water into a bowl and add of your favorite shampoo along with 1 teaspoon (5 g) of baking soda. Stir or whisk the mixture until the baking soda is dissolved.[6]
- Baking soda absorbs odors and is slightly abrasive, so it will remove built on grime.
- Avoid using conditioner or solid soap, since these will stick to the brush and may be hard to remove.
- Use the solution to clean the brush. Take a clean washcloth and dip it in the cleansing solution. Wipe the cloth all over the brush to remove any surface grime. Then, dip an old toothbrush in the solution and use it to gently scrub the base of the brush and get in between the bristles.[7]
- If your brush has natural bristles, scrub gently and carefully so that you do not bend or break any of them.
- Rinse the hairbrush with water. If you cleaned a paddle or round hairbrush made of plastic or metal, run the hairbrush under water until the cleansing solution is rinsed off. You shouldn't see any suds on the bristles or hairbrush base when you're done.
- Pat the hairbrush with a cloth and lay it down on a towel. Take a clean cloth and wipe it over the hairbrush to remove the water on the surface of the brush. Then turn the hairbrush so the bristles point down and place it on a towel.[8]
- Don't use a hot hair dryer to dry the brush. This could damage the base of the brush and its bristles.
- Leave the hairbrush to dry completely. Depending on the style and material of the hairbrush, you may need to let the brush dry overnight. Wait until the brush is completely dry before you use it to brush your hair.[9]
- Avoid using the brush when it's still wet, especially if it's made with natural bristles. This could cause the bristles to bend and break.
[Edit]Sanitizing Wooden Brushes - Mix a cleansing solution with water and tea tree oil. If your brush has a wooden base, you'll need to prevent the handle from getting too wet. To make a simple cleansing solution, mix of water with 5 drops of tea tree oil.[10]
- Since this solution doesn't contain shampoo, you won't need to rinse it off and get the wooden handle wet.
- Research shows that tea tree oil has antimicrobial properties, which makes it a great cleaning product.
- Cleanse the brush with a washcloth and toothbrush. Dampen a clean cloth with the cleansing solution and rub it all over the surface of the brush. Then, dip a toothbrush in the solution and gently rub it on the base of the brush. Also make sure to carefully work between the bristles of the brush.[11]
- Scrub gently so that you do not bend or break any of the bristles.
- Wipe the brush with a clean, dry cloth. Since you shouldn't get wooden hairbrushes very wet and you didn't use shampoo in the solution, don't rinse the hairbrush with water. Instead, take a dry washcloth and wipe the brush to remove any excess liquid.
- Since tea tree oil is not water soluble, spraying or rinsing the brush with water won't help remove it. Exposing your brush to too much water could also damage the wooden handle.
- Leave your hairbrush to air dry. After wiping and patting the brush dry with a clean cloth, place the brush bristle-side down on a towel. Wooden brushes take longer to dry than plastic or metal ones, so you may need to let the brush dry overnight before you can use it again.[12]
- Don't use the brush until it has dried completely, especially if it has natural bristles. Using the brush while it is still wet could damage the bristles.
- Remove hair from the brush every time you use it to prevent the hair from matting in it.
- Sanitize your brush about once a week.
- You can also sanitize your brush with professional cleansing products, such as barbicide wipes. You can get these wipes at a beauty supply store or order them online.
[Edit]Things You'll Need [Edit]Removing Hair [Edit]Cleaning Plastic or Metal Brushes - Small bowl
- Soaking solution:
- of vinegar (white or apple cider)
- of warm water
- Cleansing solution:
- of water
- of shampoo
- 1 teaspoon (5 g) of baking soda
- Clean washcloth
- Toothbrush
- Towel
[Edit]Sanitizing Wooden Brushes - of water
- 5 drops of tea tree oil
- Clean washcloths
- Toothbrush
- Towel
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Polish Pyrite Crystals Posted: 28 Aug 2020 01:00 AM PDT Pyrite, or Fool's Gold, is a common crystal that can be found all over the world. Pyrite crystals can be covered in dusty chalk, but you can polish them up to make them shiny and metallic. You can clean and polish your crystals using items you already have around your house, or you can take it a step further and use oxalic acid to make each crystal shine. [Edit]Cleaning Pyrite Crystals - Run the pyrite under lukewarm water to remove dust. When you first get your crystals, they may be dusty or dirty. Run them under lukewarm water to get them wet and remove the outside layer of grime.[1]
- The initial cleaning won't polish your crystals, but it will remove most of the outside dirt and chalk.
- Dip a toothbrush into liquid laundry detergent. Pour 2 to 3 drops of mild laundry detergent into a bowl. Run a clean toothbrush under warm water, then dip it into the detergent.[2]
- Try to use a new, clean toothbrush with hard bristles.
- Scrub the pyrite gently with the toothbrush. Pyrite crystals tend to have a lot of nooks and crannies, so use the toothbrush to really scrape out the dirt in any crevices. Use the toothbrush all over each crystal to get rid of grime and dirt.[3]
- You may see a black dust, but it's just the crystals shedding their outside layer.
- Rinse the pyrite with lukewarm water to remove any soap residue. Take all your crystals over to the sink and run them under lukewarm water. Make sure you rinse off all the soap residue, or your crystals might dry with streak marks on them.[4]
- You may have to rinse each crystal a few times to get rid of all the soap.
- Wipe the pyrite with a clean towel and leave it out to air dry. Grab a soft, clean towel and use it to dab most of the water off each crystal. Spread the crystals out on a towel and let them air dry completely for 4 to 5 hours before you store them.[5]
- Air drying is much better than trying to dry with a towel, since pyrite crystals tend to have a lot of crevices that can trap moisture.
[Edit]Polishing with White Vinegar - Mix 2 parts distilled water with 1 part white vinegar in a container. Fill up a pan or a bowl with a 2:1 ratio of distilled water and distilled white vinegar. White vinegar is mildly acidic, so it won't ruin your crystals, but it will get rid of the remaining chalk on your crystals.[6]
- For example, if you're using of distilled water, mix it with of white vinegar.
- You can find distilled white vinegar at most grocery stores.
- Submerge the pyrite crystals in the vinegar for about 5 minutes. The vinegar won't take long to dissolve any remaining chalk on your crystals. Make sure they're all fully submerged, then set a timer for 5 minutes, keeping an eye on your crystals.[7]
- If it seems like your crystals need more time, you can leave them in for up to 15 minutes. Try not to leave them for too much longer than that, or you could damage them.
- Rinse the crystals with lukewarm water. Carefully grab all of the crystals out of the solution and carry them to the sink. Run them under lukewarm water until they don't smell like vinegar anymore.[8]
- You can pour your vinegar and water solution down the drain once you're done.
- As you rinse your crystals, you may notice some of the chalk coming off.
- Set the crystals out to air dry before storing them. Wipe your crystals with a towel and then spread them out to air dry completely. Usually, this takes about 4 to 5 hours.[9]
- Storing wet crystals can create mold or mildew.
[Edit]Using Oxalic Acid - Mix a 2:1 ratio of water and oxalic acid in a bucket. Put on rubber gloves to protect your hands. In a large bucket, mix a 2:1 ratio of water and oxalic acid crystals with a metal stirrer. Start by pouring the water, then add in the oxalic acid, to avoid a dangerous reaction.[10]
- For example, if you're using of water, pour in 1/2 lb (0.22 kg) of oxalic acid crystals.
- You can find oxalic acid at most drug stores.
- Oxalic acid will turn your crystals a silvery, shiny color. If you want to keep them more natural looking, don't use oxalic acid.
- Always add the water to the bucket first, then the acid. If you pour water on top of the acid, it could boil over and burn your hands.
- Submerge the crystals in the acid mixture for 30 minutes to 2 hours. Dump your pyrite crystals into the bucket and make sure they're fully submerged. Keep an eye on your crystals to see how they change over time. You can leave the crystals in for as little as 30 minutes or as long as 2 hours.[11]
- The longer you leave them in the acid mixture, the shinier they will be.
- Put on rubber gloves and remove the crystals from the mixture. Pull on rubber gloves to protect your hands and gently pick out all of your pyrite crystals. Try not to splash or dump out any of the water and oxalic acid mixture.[12]
- To throw out your oxalic acid, slowly pour the mixture into a bucket of ice water. Then, add baking soda until the mixture stops bubbling. Test the pH of the acid mixture until it reaches 5.5, then pour it down your drain.[13]
- Never dump undiluted oxalic acid mixture down your drain, as it can harm living organisms in the water way.
- Rinse the crystals off with lukewarm water. Bring your crystals over to the sink and rinse them off thoroughly. Keep your gloves on the entire time, as you may still be touching oxalic acid.[14]
- The amount of oxalic acid going down your drain at this point is minimal, so it won't harm anything.
- Neutralize the crystals in a mixture of baking soda and water. In a separate bucket, mix a 2:1 ratio of baking soda and water. Drop the crystals in and leave them for about 5 minutes to neutralize the acid and stop the reaction.[15]
- If you don't neutralize the acid, it will keep eating away at the crystals over time.
- Rinse the crystals with water again to remove any residue. Pick the crystals out of the baking soda mixture and run them under lukewarm water again. Make sure there isn't any residue left on the crystals before you wipe them with a towel.[16]
- Be very gentle with the crystals as you rinse them, as they may be slightly fragile from the acid.
- Spread the crystals in a single layer out to air dry. Lay your pyrite crystals on a towel to air dry for about 4 to 5 hours, or until they're not wet anymore. Enjoy your shiny, silvery crystals![17]
- Your crystals should stay shiny and clean for years to come. If they start getting dull or dirty, try cleaning them with a mild detergent.
- Let your crystals dry out before you clean them to make the chalk and dirt flake off easier.
[Edit]Warnings - Always wear gloves when working with oxalic acid.
- Never dump undiluted oxalic acid down your drain, as it can harm living organisms.
[Edit]Things You'll Need [Edit]Cleaning Pyrite Crystals - Toothbrush
- Detergent
- Towel
[Edit]Polishing with White Vinegar - Pot
- Distilled water
- White vinegar
- Towel
[Edit]Using Oxalic Acid - 2 buckets
- Oxalic acid
- Metal stirrer
- Baking soda
- Towel
[Edit]References |
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