INPUT ARTICLE: Article: With each walk, increase your walking time by 30 seconds to one minute until you are able to sustain a 10-minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, your rate of increasing may slow, but continue trying to increase your walking time by five minutes each week. Try moving off of the oval and onto the city streets. You will encounter hills and declines, and that will increase the difficulty of your walk. Continue to find more difficult terrain to work with, eventually working up to hiking up hills and cliffs for the ultimate challenge. . You can also purchase a heart rate monitor and wear it during your exercise for increased accuracy and precision. If you are under your target heart rate (THR), you need to increase walking speed for it to be beneficial for your health.  Your body won't burn fat unless you reach your THR for a sustained period of time. When it comes to walking, weight loss and aerobic health will come through sustained effort, not through increased speed or distance. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.

SUMMARY: Increase your time. Work on speed and difficulty after you are able to walk for 45 minutes each day. Determine your target and maximum heart rate Try switching things up with interval training.


INPUT ARTICLE: Article: You'll need a 14", 7", 6", and three 4" terra cotta saucers. You'll also need 6" and 4" flower pots, a fountain pump, 1/2" rubber tubing, silicone sealant, clear spray sealant, a round file, and a drill with a masonry bit. Spray the inside of the 14" saucer with the spray sealant.  Do three coats in total, with dry time between them. Soak the rest of the flower pots and saucers to make them easier to shape and drill. Drill a 1/2" hole for the rubber tubing in the 7" saucer, with a wood block underneath it for support. Then file four notches in the lips of the 6" pot and one of the 4" saucers.  File downward angle large notches in the 7", 6", and one of the 4" saucers. These will be the downspouts. With the pump on the 14" saucer, attach the rubber tube to the pump and then then side it up through the hole at the bottom of the 6" pot (with the pot upside down). Arrange the pot so that the cord for the pump goes through one of the notches on the lip of the pot. Now place the 7" saucer on top, facing up. Trim the extra tube, leave about a 1/2", and then seal the edges around the tube with silicone. Place the 4" flower pot upside down and top it with the 6" saucer, and the 4" saucer with the lip on top of the 4" saucer with no cuts. Arrange the saucers and pots so that the downspouts pour into each other. Finally, place the 4" saucer with the notches upside down so that it covers the hole with the tube.  Water should flow up from the bottom, pour out the 7" saucer, into the 6" saucer, into the 4" saucer, and then back into the 14" saucer so that the process can start again. The notches allow for water flow, so if you're having circulation problems, try making the notches bigger. You may need to stabilize the fountain by gluing these components together, or by lashing them down with twine. Fill your saucers with river stones or other flow-friendly materials, and then add plants or other decorations to your fountain. Enjoy!

SUMMARY:
Gather your materials. Prepare the base. Drill and file the pots and saucers. Assemble the main fountain. Assemble the rest of the fountain. Add finishing touches.