Aim for 150 minutes of moderate physical activity, such as walking or using an elliptical machine, or 75 minutes of vigorous aerobic activity every week, such as running or jogging. You can do the same activity in sessions spread throughout the week, or you can get all of your exercise over the course of a couple of days. To maximize your cardio workouts, you can do cardiovascular exercise that works your glutes while also getting your heartrate up. Walking up and down flights of stairs or using a stair machine is the best way to take care of both.  You can even incorporate more stairs into your daily routine, such as by taking the stairs instead of the elevator at work. Since this is a vigorous activity, do a total of 75 minutes per week, or 5 15 minute sessions, to get your weekly cardio requirement. Walking uphill is a close second to walking up stairs when it comes to toning your backside. Try replacing your usual walking route with one that includes some hills, or use the incline setting on the treadmill to simulate hills.  Some treadmills have a hill program, which will automatically adjust the incline at intervals to simulate a hilly walking route. Get 5 30 minute sessions per week. This type of cardio is not as effective for toning your butt as stairs or uphill walking, but it's better than walking or running on flat terrain, and it's a good low-impact option if you have bad knees. Start with the resistance on the lowest level, and then adjust it up as you build strength. Aim for 30 minutes 5 times per week.
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One-sentence summary -- Use a combination of cardiovascular exercises to meet your weekly requirements. Walk up and down stairs or use a stair machine. Take a walk uphill. Use an elliptical walker.

Article: Employers can administer drug testing before an employee is hired (pre-employment); on an annual basis; if there is reasonable suspicion; after an accident; or at random.  Your right to contest will depend greatly on "when" the test was given. Depending on your state of residency and the time of the drug test, your rights can vary drastically.  For example, random drug testing in California is not considered legally valid because of its discriminatory basis.  Pre-employment testing, however, is entirely valid.  An employer can terminate your employment, or restrict any promotions for "positive" results.  Depending on your location, the state can deny you unemployment benefits, working compensation, and disability benefits. This is the first step to formally contesting your results.  The human resources department will be able to inform you about any re-testing procedures; and will provide you with the paperwork that is required to proceed. Provide them with all of the relevant paperwork, as well as the medical forms you filled out before you took the test.  The process through which this contest is handled will depend greatly on the state of employment.  List of everything you consumed. Any prescriptions. As discussed above, a false positive can be triggered by various household foods, vitamins, over-the-counter medications and work-out supplements.  But, a false positive can also be the result of human error and may be grounds for a retest.  Mix-ups can occur at the laboratory facility where tests are evaluated. The laboratory itself may not be operating up to state standards. Testing methods may be out-of-date or antiquated. Samples could have been contaminated. If you believe that your test results are flawed, or that any of your rights have been violated during the testing process, you should get in direct contact with an employment lawyer in your area.  This individual will be familiar with the local laws and regulations regarding drug testing, and will be able to guide you through any legal action that you may take.
Question: What is a summary of what this article is about?
Learn the different legal categories of drug testing. Research and know your rights. Meet with the human resources department. Contest the results with your employer. Contest the results with the laboratory. Contact an employment lawyer.