Summarize the following:
While it is definitely possible to booty pop in heels, it may be a good idea as a beginner to wear comfortable shoes with traction or good grip to help you balance. It might also help to practice in front of a mirror so you can watch your hips as they move. This will help you control which direction your hips are moving. Turn your toes out to a 45 degree angle. Pretend you are sitting down in a low seat behind you, in a low squat. Make sure your knees are over your ankles and there is no pain in your knee joints. Press with your thumbs to move your hips forward. Move your hips forward by pushing your hip bones forward with your thumbs three times. Now that you’ve got the forward movement down, push your hip bones so they push backward. Push your hip bones backward with your fingers three times. Push your hips forward three times and then push your hips backward three times. Make sure you remain in a low squat and your toes are turned out. Now that you have the basic hip movements down, it’s time to try booty popping with no hand support on your hips.  Get in your low squat and place your hands on your thighs. Push your hips forward three times and then push your hips backward three times. If you want to emphasize each pop with a “boom!” or “bam!”, go for it. When you twerk, your hips should be moving to a quick tempo to get a good shake to your hips and really make your booty pop.  Get down in your low squat, with your toes turned out and your hands on your thighs. Arch your lower back and stick your booty out so your hips are moving upward. Don’t start with your back caved in or your hips tucked underneath you. Pop your hips forward and then pop your hips backward to a quick tempo or count of 1,2,1,2,1,2. Once you feel comfortable with the basic booty pop, or twerk, put on some music to try out your new moves.  While you can twerk to almost any song with a steady beat, it may be best to get in the with electro/dance tracks, as well as hip hop/dance tracks that have  beats made for booty popping.  Start with a song with a medium fast tempo and then once you feel comfortable twerking to the beat, move on to a track with a faster tempo. It may help to practice by turning to the side view in the mirror so you can watch your hips move backward and forward. Get down in your squat, arch your back, place your hands on your thighs and follow the beat to pop your hips forward and backward, forward, and backward. As you continue practicing the booty pop, remove your hands from your thighs and hold them out in front of you. Try to pop on double time, moving your hips faster to a song with a faster beat.

summary: Put on comfortable clothing and shoes with traction. Place your hands on your hips. Place your feet shoulder width apart. Bend your knees. Keep your hands on your hip bones. Use your fingers to push your hip bones backward. Put the forward and backward movements together. Try to pop with your hands on your knees. Speed up the booty pops. Try to booty pop to music.


Summarize the following:
There should be a trademark made of paper on the side of the shoe. There should be another, printed on the plastic on the back of the shoe. There should be one last trademark on the insole. The logos should all be spelled correctly. Compare the font on the logos to the font on other Vans shoes that you know are real. The color the trademark is printed in can vary, but the font should always be the same. The “V” should have a long line extending out of its right edge. The “ans" should be under the line. On many fake Vans' shoes, the logo on the insole will be faded. The real one will be well colored in, bright, and easy to read.

summary: Look for three trademarks. Check for errors in the trademark. Look for a dark, well-made logo on the insole.


Summarize the following:
Interval training is a form of training in which you alternate periods of moderate-intensity exercise with high-intensity exercise. Interval training may help increase fat loss, as it allows you to work out more efficiently. It also burns more calories — your body will continue to burn calories for hours after you have completed HIIT training. If you want to try interval training, decide on the length of your intervals.  Many people think interval training is complicated, but there are actually no prescriptive rules. You can choose any length for your intervals of intense activity. You can do them for up to two or three minutes, or for as short as 20 seconds. You may want to do some trial and error before setting hard and fast rules for yourself. You may find, when working out, two minute intervals wear you down fast. Instead, try going for intervals of one minute or 30 seconds. You can also alternate. You can warm up with a few intervals of 30 seconds, and then move on to intervals of a minute. Once you've decided on intervals, you can begin your routine. During that time, go at a steady pace for two to five minutes, then switch to a high-intensity pace for 30 seconds (or however long you choose). Continue this pattern for the duration of your workout routine.  Your HIIT workout should last between 20 and 30 minutes. Your heart rate should be at 85% during the high-intensity interval. When it comes to interval training targeted specifically at fat burning, rules depend heavily on your personal fitness level, target heart rate, current weight, and many other factors. Therefore, it's a good idea to discuss your desire to burn more fat with a personal trainer. He or she can help you figure out the time and duration of your intervals. Interval training comes with certain risks. You should be careful about engaging in interval training without talking to a doctor, especially if you have certain conditions.  If you have heart disease, you may want to talk to your doctor before attempting interval training. Injury is a risk if you rush into a routine that's too strenuous. It may be a good idea to start out with just one or two high intensity intervals during your regular workout.
summary: Decide on the length of your intervals. Alternate between a slow and steady pace and short bursts of intense exercise. Talk to a personal trainer. Consider risk factors.