A warm up gradually increases your heart rate, body temperature, and blood flow. Warming up your body before exercise can help to prevent injury and reduce soreness from a workout.  A warm up should be a light version of your planned exercise. Warm ups should last for around ten minutes. You shouldn't feel exhausted or overly tired from your warm up. For example, before going for a fast walk, warm up by walking slowly for around ten minutes. It's important to gradually cool your body down after a workout. Cooling down can help your heart rate return to a normal resting rate and may help prevent injury or soreness after the workout.  A cool down requires you to gradually reduce the intensity of your chosen exercise or activity. Try to cool down for around ten minutes. You may want to include stretching in your cool-down. For example, if you went for a walk, reduce your pace for around ten minutes. Include stretching in your warm-ups and cool-downs to help your muscles stay flexible and maintain their full range of motion. Stretches should be held for around thirty seconds each before repeating the stretch on the opposite side of the body. Try including some of the following stretches in your workouts:  Keep your shoulders flexible by bringing your arm across your body and holding it in place with your opposite hand. Push slightly with your opposing hand and feel the stretch across your shoulder. Stretch your hamstrings by first laying down on your back. Put one of your legs up and rest your foot against the outer corner of a wall. Slowly straighten your leg and hold for thirty seconds. Repeat the same motion with your other leg. To stretch your quadriceps, grab your ankle while standing and pull it up and back. You will feel the stretch in the front of your leg. You may want to hold onto something in order to keep your balance.
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One-sentence summary -- Always warm up before any exercise. Cool down after your exercise. Stretch before and after a workout.


Due to the incredibly complex construction of a hard drive, you won't be able to fix your own drive to the point of being able to retrieve the data stored on it unless you have an advanced background in electronics. For this reason, you should hand your hard drive over to a professional repair service.  Attempting to fix a dead hard drive will only lessen the chances of a professional being able to repair it. Even replacing the PCB board is an advanced exercise that requires knowledge of how to solder circuitry and purchase exact part replacements. True hard drive recovery entails the use of clean rooms, specialized equipment, and highly trained personnel. As such, you'll likely spend over a thousand dollars getting your hard drive's information back. You can usually find drive recovery services through your local tech outlet, but a couple of outstanding options include the following:   Best Buy - Best Buy's "Geek Squad" branch handles data recovery. You can expect to pay anywhere from $200 to a little under $1500, depending on the severity of the hard drive's damage.   Drive Savers - Drive Savers is a 24/7 customer service-based data recovery company with 30 years of experience. In addition to computer hard disk recovery, they can also recover smart phone and camera hard drives. Each time someone opens your hard drive and tries to fix it, the probability of it actually getting fixed decreases. This is because opening your hard drive renders it susceptible to things like dust, static electricity, and other environmental hazards. To minimize the risk, you should avoid asking for multiple consultations from different companies. To be sure of the company's competence, inquire what kinds of data recovery tools they use. If they use PC3K or DeepSpar, that is a good sign.
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One-sentence summary -- Understand that hard drive recovery is a job for professionals. Expect to pay a lot of money for the repair. Find the repair company that best suits your needs. Pick a company and stick with it.


Use a plastic pot with drainage holes so that water can easily flow out into the ground. Fill the pot with a rich absorbent potting soil, preferably one with a combination of sand, perlite and organic compost. The ideal soil will be light and fast-draining.  When using potting mix, always wear gardening gloves and ensure you are working in a well-ventilated area.  Premixed potting soil can be purchased at gardening stores, online, or you can make your own organic soil. Sow the seeds by spacing them evenly near the center of the pot. Cover the seeds and tap down lightly to compact the topsoil. You need to plant at least 3 seeds in case one or more of the seeds is not viable. You can plant more seeds in the pot, but consider that the more seeds you plant, the more will be competing for resources. After planting, water the seeds to help them settle into the soil. Continue to water the seeds every day, making sure that the soil is moist but not saturated.  Too much water can cause the jackfruit seeds to rot, so be careful not to overwater. To see whether your seeds need watering, place your finger into the soil (up to the first knuckle). If it isn’t wet, water the seeds. Keep your pot outdoors in a sheltered, warm and sunny place. If the weather is too cold or windy, place the pot indoors in a sunny spot, like a windowsill. Jackfruit seeds will germinate well in a humid environment such as a greenhouse. If this is not possible and the weather outside is too cool, an indoor heat lamp is an alternative option to keep your seeds growing healthily. It will take 3 to 4 weeks for your seedlings to germinate. Choose the seedling that has grown the tallest, looks the strongest and has healthy green leaves. Remove the remaining seedlings by gently pulling them out of the soil. Avoid using seedlings that look weak, spindly or have grown near the edge of the pot. A seedling that has grown in the middle of the pot will have a more fully developed root system.
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One-sentence summary --
Fill your seedling pot with organic potting mix. Sow at least 3 seeds into the prepared pot. Water the seeds. Keep the potted seeds in a warm and sunny environment. Choose the healthiest seedling to nourish after they’ve started germinating.