Summarize the following:
Need to go the grocery store? Walk there. Need to get up to the fifteenth floor of a building? Walk there, don't take the elevator. Need to get to soccer practice? Walk there. Look at each walking opportunity as an opportunity to burn more calories and to get fitter. Get a pedometer. A pedometer will keep track of the number of steps you take during the day, and you can hide it on your hip so that no one can see it. A good pedometer will convert the number of steps taken into calories burned. They're worth it! Put on some of the best, most motivating 80s dance music, and get ready to get ready. Warming up and stretching will help you get the most out of your exercise. Plus, who can exercise when they're injured? Examples of warm up exercises include:  20 push-ups, 20 sit-ups, and 20 burpees. (Burpees are when you jump in the air then drop down do a push-up and repeat.) Running in place intensely for 1 minute, and then switching to 1 minute of light jogging in place. Touch your toes, stretch your arms in tandem, get those quads and hamstrings loosened, and don't forget your torso and neck. Interval training is where you do really intense activity for only a short period of time, and then moderate or light intensity work for the majority of the time. Scientists have found, in several studies, that people who do interval training actually end up exercising for shorter periods of time and burning more calories than people who go at medium intensity for their whole workout. An example of interval training would be this: while running around the track, go as hard/fast as you can for one whole lap, then jog at light speed for the remaining three laps. Every four laps is a mile. Feel — and love — the burn. The great part about sports is that they're competitive. Competition makes us push ourselves harder than we would have by ourselves, for the most part. You may be thinking: I'm not good at any sports, or I'm not comfortable doing any sports. Just remember that people respect other who try hard and who respect themselves. If you think doing soccer, basketball, or swimming would be fun and keep you engaged, then go for it. Let your competitive streak burn the calories for you. If you don't have some cardio machines with you at home, consider joining a gym so that you can use some. Try out the following cardio machines and see which ones work best for you:  Treadmill. The treadmill might actually feel worse than free running, but it's definitely better than nothing. Try to find a nice, fast pace that keeps you sweating. Elliptical. You can set a different resistance strength for most ellipticals, making this a good strength training/cardio dual workout. Stationary bike. If you take a spinning class, get ready to have your butt kicked. Spinning class on the stationary bike is a great way to lose weight. Cross-training involves a range of different strength, endurance, and aerobic exercises that will work out many different parts of your body while generally keeping you from getting bored (which is a huge reason why people stop exercising). Cross-training regimes like Crossfit may not be the best at burning a lot of calories very quickly (they're better at replacing fat with lean muscle), but it's worth trying out. Who knows, you could find a new inspiration! To really get tap your aerobic ability, try dancing. No, not necessarily in your room, although that's always encouraged. What about a dance class at your local Y?  You could try something like basic jazz or pop or hip-hop classes if you're familiar already and you find the dance moves or music comforting. You could also try something like zumba, which combines Latin and international music into one fantastic workout. Zumba, like regular dancing classes, is taught by a dance instructor. You'll probably need to exercise twice as much to meet your goals. Better pick a couple exercises that you really like, because chances are you'll be doing a lot of them in order to burn 10 pounds in a week. You might want to set aside 4 hours a day in order to exercise: 2 2-hour sessions, broken up in the middle with a break. If you need any motivation, just thinking of all the weight you're saying goodbye to and the fabulous body that you'll be welcoming in no time flat. Good luck!

summary: Walk everywhere. Get in the habit of warming up/stretching before going all out. Try interval training. Get involved in a sport. Make use of cardio machines. Do cross-training. Dance the night away. Do exercise, and do it double-time.


Summarize the following:
Wearing fins will amplify your movements and let you move forward quickly without a lot of disruptive splashing. Keep your legs fairly close together. Keep your fin stroke movements smooth and relaxed. Try to move from the hip to make use of your thigh muscles and avoid kicking with your knees, as this will only waste your energy. The right snorkeling technique to power yourself forward with the downward strokes. Try to avoid splashing, as this will scare off the fish and can be annoying to other swimmers around you. Snorkeling is best done on gentle waters, but even there you should learn to adjust your movements to the up and down surging of the waves. Snorkeling is not a race, and a good session can last for hours.
summary: Use fins on your feet. Hold your arms at your sides to reduce drag and extend your legs so that the fins are pointed behind you. With your knees slightly bent, kick slowly and powerfully with the fins. Kick farther down and less upwards whilst arching your back upward. Keep your fins below the water when kicking. Float with the waves. Swim at a steady comfortable pace to conserve your energy.