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Is this a all day workout, or are they expecting straight sets?
Jan 26th
The effortless info about cardiovascular – prior to we converse about how a lot aerobics cardio you must do, you really should at least know why it’s so necessary. Cardiovascular physical exercise basically suggests that you are involved in an activity that raises your heart rate to some degree exactly where you’re functioning, but can still speak (aka, with your Target Center Rate Zone).
Question by CentralSet: Is this a all day workout, or are they expecting straight sets?
I am working on my OCS conditioning and this is a workout I found for it.
Monday & Thursday
- Upperbody Program
- Warmup 5:00 / stretch
Repeat 5-10 times
- Pushups – 10-20
- Regular Crunches – 20
- Bench dips – 10-20
- Reverse Crunches – 20
- Pullups – max reps or pull-downs – 10
- Hanging Knee up
- Stretch abs/lowerback
Cardio option 20-30:00
Run, bike, walk, swim etc
Tuesday & Friday
- Legs and Love Handles
Repeat 4-5 times
- Walk, bike or jog 5:00
- Stretch legs
- Squats – 20
- Lunges 10 / leg
- Left crunches – 25
- Right crunches – 25
- Hip rollers – 10/side
- Stretch abs / lowerback
Cooldown walk or bike
5:00 / stretch
Wednesday
LONG Cardio Day
- 45-60 minutes of walking, running or combination of the two
- Or biking, swimming, elliptical gliding machines
The running/walking isn’t an issue but when it gets to like the Monday repeat 5-10 times. I run/walk/stadiumstep for 30 mins every day 7days a week, and I am not going to remove that from my regiment.
Are they expecting a straight 10 repeats of 20 pushups, 20 crunches, 20 dips, 20 rev. crunches, max pullups, max hanging knee ups and abs/lowerback streches?
W/ the 1.5 min wait between each set of that (not counting how long it actually takes to the do the exercise) you are looking at 1.5X10 (pushups) + 1.5×10 (crunches) + 1.5×10 (dips) + 1.5×10 (crunches rev) + 1.5×10 (pullups) + 1.5×10 (hanging knee ups) + 1.5x 10 (stretch).
That’s 1.75 hours of wait time between each set. another 1 min for each set gives you 1.16 hours + 30 min cardio + warm up stretch and other time between each set.
They are listing at least 3.5 hours or straight workout….
Am I looking at their schedule wrong or is that what they are expecting 5 days a week?
Best answer:
Answer by Summer
From looking at it I would imagine thats straight sets 5 days per week.
Give your answer to this question below!
In regards to cardio is it true that 3-4 10 min sessions is equal to 30-40min straight?
Dec 2nd
The true basic info as regards to cardiovascular – previous to we chat involved with how a good deal aerobics cardio you have to do, you should no less than know why it is so vital. Cardiovascular exercise purely signifies that you’re involved in an activity that raises your center rate to some level where you are operating, but can nonetheless communicate (aka, inside your Target Center Rate Zone).
Question by ddti: In regards to cardio is it true that 3-4 10 min sessions is equal to 30-40min straight?
I had read tha even if you broke up your cardio say 40 mins into two 20 min sessions or four 10 min sessions it was JUST as beneficial. Is this accurate?
Does it apply to both heart benefits as well as fat loss?
If so, how does the whole ‘it takes your body 20 mins into cardio to start burning fat’ thing apply?
Best answer:
Answer by Mariah
yes its true
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How Do Non-Profits Handle SEM? Straight Talk With The American Cancer Society
Aug 1st
How Do Non-Profits Handle SEM? Straight Talk With The American Cancer Society
I recently had the opportunity to discuss SEO/SEM with a non-profit organization. The conversation didn’t start with SEO/SEM but I got to thinking – how does a non-profit do SEO/SEM?
Having been in the industry a while I have a pretty good idea what the going rate is for professional SEM and I find it hard to believe that a non-profit firm would invest in it, knowing that in some cases it’s hard to measure.
What you are about to read is an interview with the Director of Online Communications for the American Cancer Society High Plains Division.
Let’s get the formalities out of the way. What is your name and title?
My name is David Neff and I am the Director of Online Communications for The American Cancer Society High Plains Division
What does the director of online communications do?
Basically, my job is to manage all the website design and maintenance including any upgrades as well as any email campaigns we do. This includes any e-commerce that we get into.
Do you do any type of search engine positioning on any of your websites?
Not really. Besides submitting to DMOZ and Google we don’t actively pursue any search engine marketing at this point. Most of our promotions are done through print ads, Internet ads like Google Adwords, banners and stuff like that. We don’t proactively go out and position.
Now, we’ve talked before and you mentioned that the American Cancer Society has a few sites, including some which you are more responsible for. Why doesn’t the Cancer Society invest in positioning?
It’s not on our priority list at this point. We are quite busy promoting our sites through the offline promotion that I mentioned earlier.
Is there a reason that SEM isn’t a priority?
Decisions like that are made at a higher level and it’s not well known how it works. There is no real “baby steps” that you can take to get into it. In fact they [management] probably don’t even know about it that much. It’s really not on [their] radar screen.
I’ve dealt with large organizations like yours and I’ve found that usually in order to get an SEM campaign off the ground there needs to be an “SEM Evangelist” on staff. One person that is the spearhead behind the campaign. Has there been anyone in your office trying to push for it?
Not at the moment but I’m seeing results from stuff I’ve talked to you about and the early results are quite impressive. Also, other media I encounter has had me considering it. Maybe 2006 will be the year to start pushing for an SEM campaign.
You mentioned earlier that you do other Internet advertising. What type of Internet advertising do you do for the American Cancer Society?
We’ve done banner advertising on a PDA tool and a ton of the major sites. Finding PDA things that doctors read like http://www.webmd.com and http://www.pdamd.com. We actually contacted http://www.motricity.com as well and we’ve done a lot of ads on a whole bunch of partner sites for a free product, yet we had to pay full price for those ads.
Next, we are planning to sell a golf pass to get you discounted green fees no matter where you golf across Texas. So we will be placing ads for those soon as well. We will also be placing Google ads for these when the timing is right.
As a search engine marketer I know that Google ads are generally pretty good traffic tools. How effective have they been for you in the past?
The Google ads have been really great for us in the past – lots of clicks over the holidays. They have been better than banner ads in some aspects.
What would those aspects be?
Rate of return. We’ve found that some banner ads generated a lot of traffic and interest in the past. We did notice, though, that during the holidays we got lots of views but not as many sales.
So what you are saying is that you are getting better conversion rates on Google ads?
Yes definitely.
Who looks after your Google program?
(Chuckles) I do unfortunately.
Why do you say “unfortunately”? Is it a difficult job?
No it’s not difficult, it’s just that I only check on it when I get a bill because I have too much other stuff to do. We just don’t have the manpower to properly manage it.
How did you go about choosing keywords for your Google campaign?
We got together in the communications department and sat down and and just started searching. We used the words we thought people would use to search for our product and just made a list.
Then we used the Google sandbox to help with other keyword suggestions and from there we put our campaign together.
So you are satisfied with Google. Is that the only paid advertising engine you use? Or have you/do you use Yahoo?
No, we haven’t had time to investigate or anything like that. I’d like to at some point, but like I said: I’m the only one doing it and I just don’t have the time right now.
How many sites do you look after?
I have nine in all that I look after.
And are all the sites you maintain Cancer related?
No. We have a blogging site called http://www.quitnowblog.org which is for college aged kids. It helps them with quitting smoking and all the pains they go through to quit. The second site is http://www.schoolhealth.info/ – We’ve just redesigned the site and are ready to relaunch it. With that site it is used to get parents involved in kids schools to get kids more healthy. And then there are a bunch of others.
So how are these sites doing?
We’re getting a ton of response to the quit now blog. It seems to be very popular with the target audience we are trying to reach.
With all these sites, do you do cross promotion?
Yes, definitely. When we do a quitnow blog and print campaign for example, we ensure that and print material such as brochures and ads match the site.
For another site we do, http://www.texasgolfpass.com/, it too has been redesigned and matched to posters, brochures and so on. We definitely try and do complete campaigns to ensure the themes are consistent throughout.
So, do you feel they’ve been successful using this branded approach across multiple media?
Definitely. We’ve really stepped it up to ensure that our websites match our print campaigns. It is one of our strong points right now.
What would you like to do differently with your online campaigns?
The main thing would be to investigate Yahoo ads and everyone else out there besides Google but my main challenge is that I don’t have enough time to do that.
I’d also like to investigate search engine optimization but I need to find a way to sell it to management. I need a one page “This is why you need to do SEO” that I can take to them and show them that we need to do more.
Do you think that your management is resistant to SEO?
No, not really. It’s just an education thing. I need to find a way to show them why it is so important and I don’t know where to start to show them at a non-technical level.
Thank you for your time David, it’s been a pleasure talking to you. One more thing, if there is one thing anyone in our community can do for The American Cancer Society, what would it be?
Gosh, I don’t know. I know we do need help but there are so many areas we could use it. Being a non-profit group, our budgets are always tight. I guess just help us get more well-known. We have all these sites we use to help spread healthy messages, and at the same time we have others we use to help raise money. Any help that we can get for these would be greatly appreciated.
As he said, if there is anything you can do to help out this worthwhile cause, they could really use it. Whether it’s supplying some links to the smaller sites like the golf pass sites or quit now site, if you can use your SEM experience to help get the word out they would really appreciate it.
Rob Sullivan is a SEO Consultant and Writer for http://www.textlinkbrokers.com. Textlinkbrokers is a link building company. Please provide a link directly to Textlinkbrokers when syndicating this article.
Information on Back Pain – Keeping your Back Straight
Jul 29th
Question by verschoorjuanita: I am having a throbing pain in the middle of my right hand, pain running down the back of my right leg?
There is some throbing pain near my left breast as well.
Best answer:
Answer by SUNSHiiNE.//X
dont leave it!! if the pain is bad then go get checked out. its better to be safe then sorry.
Know better? Leave your own answer in the comments!
Information on Back Pain – Keeping your Back Straight
Your back is a vital body part. It plays an essential role in every part of daily life. Since the back is so important, you want to keep up-to-date on information about back pain and its treatment.
Begin with this basic information.
Information on Back Pain #1 – What Is Your Back?
Back pain can best be understood when you understand the structure of your back, so letâ??s build a spine. Your back consists of 30 small bones called vertebrae. These bones are stacked on top of each other, and connected by ligaments, tendons, and muscles. Your stack of connected vertebrae is divided into four regions. From the base of your skull down to your pelvis, these four regions are:
1. Cervical or neck vertebrae â?? the top 7
2. Thoracic or upper back vertebrae â?? the next 12
3. Lumbar or lower back vertebrae â?? 5 more
4. Sacrum and coccyx â?? 6 fused bones at the spineâ??s base
Between your vertebrae are round, spongy cartilage pads called disks. Disks act as shock absorbers for your spine. A column-like spinal cord runs through your stack of vertebrae. It, too, is divided into segments similar to nearby vertebrae. Your spinal cord contains nerve roots and nerve rootlets that spread out, sending messages of pain from your back to your brain.
Information on Back Pain #2 â?? Back Painâ??s Causes
Back pain is among the most common complaints. It is also one of the most painful. Since it can be difficult to treat, it is important that you have good information on back pain. Most good information on back pain will agree that when you lift something too heavy, you may cause a sprain, pull, strain, or spasm in one of the muscles or ligaments in your back. That will cause back pain.
Letâ??s look at more specific information on back pain.
1. Your cervical spine, or upper back, begins at the base of your skull. It is composed of seven vertebrae with eight pairs of cervical nerves. This part of your spine is designed to support your head and give you mobility.
Injury or mild trauma to the cervical spine can cause one of a number of serious, even life-threatening medical emergencies. You might have a spinal cord injury (SCI) or a fracture. Such injury could cause pain, numbness, weakness, and tingling.
2. Your thoracic spine is just below your cervical spine. Your ribs are connected to this part of the spine. Think of it as the back of your chest. Your thoracic spine is designed to be strong and stable, permitting you to stand upright and protecting your vital internal chest organs. Although thoracic, or middle back pain is rather uncommon, it causes significant pain when it does occur.
The most common causes of middle back pain are muscular irritation and joint dysfunction. You may injure a disk, and cause middle back pain, but such injuries are very rare.
3. Your lumbar spine, or lower back region, is most likely to experience pain. This is because your lumbar region supports the weight of your upper body. It takes the most abuse.
Many things can cause injury and pain to your lower back. As with all parts of the spine, muscle strain or spasm may occur when you lift or carry things that are too heavy. Sprains of ligaments occur in similar manner. You may experience joint problems or a “slipped disk.”
The most common cause of lumbar or lower back pain, though, is simply using your back muscles for actions you usually do not do. Perhaps you sit at a desk most days, but one weekend, you help friends move furniture. Or you normally teach school, but during the summer, you decide to create a large vegetable garden in your back yard.
A so-called â??slipped diskâ? (herniated disk) occurs when a disk, one of those spongy cartilage pads between your spines vertebrae bulges out and presses on nerves. This often occurs when you twisting while lifting something. You may not know what caused your slipped disk, if it happens. You will know the lower back pain that comes as a result.
Information on Back Pain #3 â?? Back Pain and Your Physician
Not every back pain will require a visit to your physician. Many back pains can be treated effectively at home with heating pads and ice packs. Over-the-counter (OTC) medications can also give the relief needed. However, there are times when you will want your physician to give information on back pain, and prescribe treatment.
Seek a qualified physician if any of the following is true:
â?¢ Your pain is so bad you canâ??t move around
â?¢ Your pain is not less after two weeks
â?¢ Your pain was caused by an injury
â?¢ You have a fever
â?¢ You feel nauseous or are vomiting
â?¢ You have a stomachache
â?¢ You are weak or sweating
â?¢ Your pain goes down the leg below your knee
â?¢ You lose control over going to the bathroom
â?¢ Your foot, leg, rectal, or groin area is numb
Information on Back Pain #4 â?? Back Pain Prevention
Your health care provider, whether physician, chiropractor or other, will encourage you to maintain an active, healthy lifestyle as part of back pain prevention. The best information on back pain they can provide you is to avoid injury in the first place. Develop healthy back habits. The following five bad habits can cause back pain. Avoid them.
â?¢ Twisting when lifting
â?¢ Bad posture
â?¢ Lack of exercise and too much weight
â?¢ Smoking tobacco
â?¢ Ignoring back pain
The more information on back pain you have, the better prepared you will be to deal with it.
Anna Hart. Read Anna’s growing number of articles at http://www.backpainreliefblog.com for more information on back pain.
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