| How to Increase Walking Stamina Posted: 20 Nov 2020 04:00 PM PST If you've decided you want to improve your fitness, walking is a good choice. It's free, simple, and adaptable to your schedule. If you've been relatively sedentary, you might find that you can't walk very far at first without getting sore or out-of-breath. You just have to keep at it! If you try to walk a little further every day, you'll find that your walking stamina gradually improves. If you don't have the patience for that, there are a few other tricks you can try to help you reach your goals faster.[1] [Edit]Improving Cardiovascular Fitness - Walk for at least 30 minutes 3 to 5 days a week. Going for regular walks improves your cardiovascular fitness gradually, but don't sweat it if you can't walk this long initially. Over time, your body will get used to a certain level of activity, and that makes it easier for you to walk longer.[2]
- If the outdoors aren't available to you this often or if the weather is unsuitable, use a treadmill or stationary bike inside instead.
- Go on a longer walk at least one day a week. Plan a longer walk for at least one of your sessions so you can gradually push your endurance. When you first start, the distance will likely be relatively short. However, as you progress, the distance will grow (as will the time commitment).[3]
- For example, when you first start out, you may only be able to walk without getting tired. That would be your long walk. Each week, increase your long walk by .
- Don't worry about where you start — just focus on improving a little each week.
- Walk at a brisk pace of about per hour. This pace is faster than a stroll, but likely not the fastest you can walk. If you download a step app for your smartphone or smartwatch, it will help you keep pace.[4]
- Listening to music while you walk can help you keep the pace. There are some smartphone apps, such as PaceDJ and RockMyRun, that will help you plan your playlist to include songs with the correct number of beats per minute to keep you on pace.
- Vary terrain and elevation to change the level of resistance. Walking on grass or sand is more difficult than walking on a paved walking trail. Including plenty of hills on your route helps build your stamina as well.[5]
- When walking uphill, lean forward slightly to ease the weight on your leg muscles. Slow your pace as you head downhill and take shorter steps to avoid putting too much strain on your knees.
- Carry weight while walking. If you only have a short period of time to walk, add resistance to work on your stamina. You can buy ankle and wrist weights at sporting goods or department stores (or online), but this type of equipment isn't strictly necessary. You can also simply put a few books or solid objects in a backpack and carry that.[6]
- Keep track of the amount of weight you're carrying so you can increase it incrementally. For example, you might walk with 10 pounds for 1 week, then start carrying 15 pounds.
- After you've been walking with weight for a few weeks, try walking without the weight and see how much further you can go.
[Edit]Including Activity in Daily Life - Find ways to include walking in your regular routine. Think of what you do throughout the day and figure out how you can introduce more walking into the mix. You'll gradually build stamina by getting your body accustomed to moving constantly rather than being sedentary. Here are some possibilities you might try:[7]
- Use the stairs instead of the elevator.
- Park further away from shops and walk the distance through the parking lot.
- Walk or bike to work.
- Pace while you're talking on the phone.
- Do stretches while watching TV.[8]
- Download a step-tracking or general fitness app. A fitness app, such as MyFitnessPal or Map My Fitness, allows you to set goals for yourself to stay active and increase your walking stamina over time. Some trackers also have features that allow you to compete with others who have the same app, which can provide you with additional motivation.[9]
- Some smartphones come with built-in activity trackers that you can use for free. You can also buy activity trackers, such as FitBit, that allow you to record your workouts. These devices often also measure the distance you've walked and include information about your elevation, heart rate, and calories burned.
- Do at least 10 minutes of physical activity at a time. If you're trying to improve your stamina, shorter bursts of activity won't have the same benefits (although they will help). Even if you're just pacing around your home or jogging in place, keep up your activity for at least 10 minutes.[10]
- For example, you might go on a 10-minute walk after each meal. That spreads your activity out over the course of the day and gets your body used to walking more (even if you've broken the longer walk up into pieces).
- Try bodyweight exercises when you have downtime. Because bodyweight exercises don't require any equipment, you can do them anywhere. Any downtime you have waiting for something or someone can be put to use to help you become more active, even if it's simply doing a few jumping jacks or toe touches. Staying active during these times rather than just sitting down and waiting will help improve your cardiovascular stamina and endurance over time.[11]
- For example, you might do squats or lunges in the kitchen while you're waiting for water to boil.
- Always warm up your muscles before you start walking or doing other exercises. It will keep you from getting cramps or other injuries.[12]
[Edit]Warnings - Talk to your doctor before you start a new exercise regimen, particularly if you have a chronic health condition or have recently recovered from an injury.
[Edit]References |
| How to Understand Cocktail Measurements Posted: 20 Nov 2020 08:00 AM PST Cocktails are a fun way to mix alcohol and other ingredients to create delicious tasting drinks. Some cocktail recipes call for strange-sounding measurements that can be hard to convert into ounces or milliliters. If you want to impress your friends and family by making great cocktails, understand how much alcohol is in a shot, use measuring tools, and use your judgement to determine when a drink tastes good. [Edit]Learning Measurement Names - Measure parts based on the volume of your serving glass. When a drink calls for "parts," it is referring to the ratio of ingredients within the cocktail. You can take some liberties with how much of a certain drink you would like to make. This is great for drinks where you may want to make a pitcher for a large gathering.[1]
- For example, if a recipe calls for 1 part vodka and 2 parts tonic water, you can either pour 1 shot of vodka and 2 shots of tonic water, or 2 shots of vodka and 4 shots of tonic water, etc.
- Pour of alcohol for a standard shot. Shot glasses can come in different shapes and sizes. If a recipe is calling for a shot of alcohol, pour into your drink. A double shot refers to 2 shots, which is .[2]
- Many recipes don't require their alcohol measurements to be exact.
- Use of alcohol if your cocktail calls for a jigger. A jigger is a measuring tool that holds a little over 1 shot of alcohol. If you don't have a jigger, you can measure out of alcohol to mix into your drink. Some jiggers hold different amounts of liquid, but a standard one is .[3]
- Only classic cocktails, like Old Fashioneds and Cosmopolitans, will use this measurement.
- Pour of alcohol if your drink calls for a pony. A pony gets its name from the classic American shot glass. This amount of alcohol is slightly less than the standard shot glass used now. Use slightly less than a full shot of alcohol if your recipe calls for this measurement.[4]
- Cocktails that call for a pony will usually say it in their name, like Pimm's Pony Cocktail or the Pony Express Cocktail.
- Count to 1 while you pour for a splash of something. A splash is a measurement that is fairly subjective. You can standardize it slightly by counting to 1 while you pour your splash of whatever ingredient the recipe calls for. You can add more or less if you choose to do so.[5]
- If you are uncertain, pour a small amount of your ingredient and taste it. Add more if you think it needs it.
- Cocktails often call for splashes of citrus juices, simple syrups, and berry juices.
- Use 3 to 6 drops of bitters for a dash. When a recipe calls for a dash, it is most often referring to bitters in a cocktail. A dash is another measurement that is very subjective. Add 3 to 6 drops of bitters to your drink depending on how you like your drink. Start with less and add more if you would like to.[6]
[Edit]Using Measurement Tools - Attach a bottle spout on liquor bottles for control during a free pour. Free pours are when you pour alcohol straight from the bottle without using a measuring tool. To give you better control, attach a meal bottle spout on the mouth of a liquor bottle before you pour. These spouts help slow down the flow of liquor.[7], 2 counts is , 3 counts is , and 4 counts is .}}
- Use a double jigger for shots and double shots of alcohol. Double jiggers have openings on both ends instead of just 1. The smaller opening holds about a shot of alcohol, and the larger opening holds about 2 shots of alcohol. Pour your alcohol into 1 side of the jigger up until the fill line. Then, pour your liquid into a cocktail glass.[8]
- Some jiggers are slightly bigger or smaller than a shot or double shot.
- Pour ingredients into a cocktail beaker to measure as you pour. Cocktail beakers hold between and . Cocktail beakers are helpful tools to make most drinks. If you only have a few ingredients, pour them 1 at a time into a cocktail beaker. Add up the amounts of all the ingredients that you have, and subtract them from the total as you pour them into the beaker.[9]
- For example, if your recipe calls for of vodka, of triple sec, and of lime juice, add those up to get . Use the measurements on the side of the beaker to measure each ingredient until you get to .
- Measure your ingredients in a measuring cup for an easy conversion. If you don't have any bartending specific tools, use a clear measuring cup that you already have. Ones that don't hold much volume are the best because they will have smaller measurements on the side. Pour your ingredients in the measuring cup 1 at a time and add them up as you go.[10]
- For example, if your recipe calls for of Campari, of orange juice, and of sparkling water, use your measuring cup to pour each ingredient one at a time until you reach .
[Edit]Warnings - Always drink responsibly.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Tie a Scarf Around the Neck Posted: 20 Nov 2020 12:00 AM PST Tying a scarf around your neck can make your outfit look more polished, and it can help keep you warm on a cold day. But just tossing it around your neck can get boring, and isn't very visually enticing. A scarf is so versatile, there are almost endless ways you can wear it—why not choose a couple different ones for every day of the week? We've compiled 14 of the best scarf-tying hacks so you'll never run out of styles to choose from. [Edit]The Standard One Loop[1] - This style is great for those chilly fall or winter days. Drape the scarf over your shoulders with one end slightly longer than the other end. Loop the longer end around your neck once, then adjust the ends until they're the same length. This look keeps you warm and cozy without a ton of effort!
- If you're wearing a jacket with a hood, situate the scarf in between the hood and your neck. That way, you can still put your hood up if it starts to rain or snow.
[Edit]The Easy Toss[2] - This cool and casual style is very European. Drape your scarf over your shoulders with the right side slightly longer than the left. Toss the right end of the scarf up over your left shoulder to wrap it around your neck, but leave the hanging end behind your back. This toss is so easy to do, you won't even have to think about it!
- Be warned, though: if it's really windy out, this easy toss won't stand a chance (meaning, you may have to adjust it throughout the day).
[Edit]The Bunny Ear[3] - We're getting a little more intricate with this scarf style. Drape your scarf over one shoulder, leaving one end much longer than the other. Loop the long end around your neck twice, then tuck it into the second loop around your neck. Tie the ends together in a simple knot to keep them in place, then situate the knot so it's slightly off-center for a fashionable twist.
- It's like a take on the classic airline stewardess neckerchief, only this will keep you much warmer.
[Edit]The Turtleneck[4] - Ever wanted to cover up your neck but all your turtlenecks were dirty? Loop your scarf around your neck 3 to 4 times so it completely covers your neck. Tie the ends of the scarf together in a knot, then tuck the knot underneath the scarf itself to hide it. Adjust the top of the scarf so it fits over your neck just like a turtleneck.
- Use this method to spice up a plain T-shirt or long sleeve when your wardrobe is bumming you out.
[Edit]The Faux Infinity Loop[5] - Who needs an infinity scarf anymore? Tie the ends of your scarf together in a double knot to make a circle. Pull the scarf on over your head, then twist the hanging end over itself to make a figure-eight shape. Pull the smaller loop over your head again, then adjust the hanging ends so they aren't bunched underneath each other.
- For XXL scarves (meaning extra extra LONG), loop the scarf around your neck 3 times instead of just 2.
[Edit]The Pull-Through[6] - Great for shorter scarves, the pull-through can be done in moments. Fold the scarf in half lengthwise, then drape it over your shoulders. Fit the hanging ends of the scarf through the loop portion, then pull the ends through to tighten it around your neck. Adjust the loop so it's situated on top of your chest and let the ends hang downwards.
- Put your scarf on underneath your jacket, then zip it up to cover the ends of the scarf while leaving the top poking out. It's like a pocket square for your neck!
[Edit]The Neckerchief[7] - This Western-inspired look works for anything from casual dinners to costume parties. Fold the scarf in half twice to make a small square. Then, fold the square diagonally to make a small triangle in the front of the scarf. Take the two points of the triangle and tie them together behind your neck, then adjust the scarf so it sits on top of your chest like a neckerchief.
- For extra cowboy style, use a handkerchief instead of a scarf.
[Edit]The Celebrity[8] - Someone alert the paparazzi, here you come! Drape the scarf over your shoulders, keeping both ends the same length. Wrap one end of the scarf up and around your neck, letting the fabric fan out over your torso. Tie the end of the scarf to the other hanging end, keeping the knot up on your shoulder. Let the bulk of the fabric fan out over your belly, and enjoy your celebrity scarf look.
- Throw on a large pair of sunglasses and your best sassy attitude to complete your look.
[Edit]The Magic Trick[9] - A scarf tied up so nicely, it's almost like magic. Drape the scarf over your shoulders with one end slightly longer than the other. Loop the longer end around your neck just one time, then tug the hanging end up through the loop just a little bit to make a circle of fabric up top. Pull the other hanging end of the scarf through the semi-circle you just made, then adjust the hanging ends so they're balanced.
[Edit]The Boyfriend Tie[10] - Who says you can't wear a scarf to a formal event? Drape the scarf over your shoulders with one end slightly longer than the other. Tie the ends together in a loose knot near the bottom of your scarf, then slide the knot upwards so it sits just above your belly button.
- (Don't worry, you can wear this style even if you don't have a boyfriend—or you are the boyfriend!)
- It's like folding a pretzel (only less delicious). Fold the scarf in half lengthwise, then drape it over your shoulders. Fit the hanging end of the scarf into the loop and pull it through to knot the scarf around your neck. Pull on the folded end and twist it over itself twice, then put the hanging end of the scarf back through the small loop you just made. Adjust the scarf if you need to and make sure it hangs straight down so you look polished and professional.
- You can never have too many accessories. Grab a small, square scarf and fold it in half to make a triangle. Roll it up from the bottom to the top to make a flat, straight line, then tie the ends around each other and pull them tight. Once you end up with a small knot in the center of your scarf, wrap the ends around your neck and tie them behind your head for a cute, easy accessory.
- This is an easy way to make a silk scarf feel less "scarfy."
- This one works best with short, thin scarves, so pack up your fleece or knits. Spread out a rectangular scarf so that it's lying flat, then roll it up lengthwise until it's in a straight line. Grab either end of the scarf roll and pull the scarf over your neck, then tie the ends together in front. Adjust the hanging ends of the scarf so they flop over just below your chin.
- The beauty of this knot is that it's easy to adjust, so don't be afraid to mess with it a little if it's too tight.
- You can stop and smell the roses every day of the week with this scarf hack. Fold a square scarf in half to make a rectangle, then grab the edge where the 2 ends meet. Starting on the left side, fold the edge back and forth accordion style like you're trying to make a fan. When you reach the end of that edge, grab a rubber band and tie it around the fan fold to make a flower shape. Grab the loose ends of the scarf and wrap them around your neck, then tie them together to keep your flower in place.
- This scarf really makes a statement, so prepare to turn some heads!
- Go for a lightweight silk scarf in warmer weather, and keep fleece or wool ones for the winter.
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