Write an article based on this "Set a weekly training goal. Increase your training volume by 10-20% per week. Keep the intensity light while you are increasing your exercise volume. Vary your time per session."
article: The best way to start increasing your lactate threshold is to gradually increase your weekly training time. Work with your personal trainer or coach to set a reasonable target goal and discuss the best way to reach that goal.  For example, if you are currently doing 100 minutes of cardiovascular exercise per week, you might set a goal of working up to 200 minutes per week. If you don’t have a trainer or coach, ask your primary healthcare provider for advice. They may be able to refer you to someone who can help you meet your fitness goals. Work up to your target training volume gradually to achieve the best and safest results. Increase your exercise time each week in increments of 10-20%—whichever works best for you. If you’re going from 100 to 200 minutes of exercise per week at an increase of 20% per week, you should reach your goal in 4 weeks. As you’re gradually ramping up your total exercise time, keep your level of exertion light and easy. Don’t worry about using an objective measure of intensity. Instead, focus on how intense the exercise feels to you. The goal is to keep your level of exertion around 11-12 (“fairly light”) on the Rating of Perceived Exertion (RPE) scale, which you can view here: https://www.hsph.harvard.edu/nutritionsource/borg-scale/. Your level of activity should feel comfortable (e.g., walking at a pace that is not fast enough to significantly increase your breathing and heart rate). You don’t always have to exercise for the same amount of time during each training session. Work with your trainer to figure out what works best for you. However, aim for a minimum time of 10 minutes per session. For example, you might do a low-intensity 45-minute treadmill session one day, and 2 20-minute sessions the next.

Write an article based on this "Set the addresses that you can be reached at. Open the Messages app. Tap the "Compose" button to start a conversation. Check the "Send" button. Attach pictures and videos."
article: On an iPhone, iMessages can be sent to either your phone number or your email address. If you have multiple email addresses associated with your account, you can choose which ones you want to use.  Open the Settings app on your device and select "Messages". Tap "Send & Receive" and then tap an address to toggle it. You can also add another email address that you want to be able to be reached at. You can only have one Apple ID email address associated with a device at a time. Select the address or number that you want to send messages from. Like SMS messages, iMessage messages are sent through your Messages app. You can start a new conversation with anyone on your contacts list. It will only be an iMessage conversation if they are using iMessage as well. You can see whether the message will be a standard SMS or an iMessage by looking at the color of the Send button. If the button is blue, the message will be sent as an iMessage. If the button is green, it will be sent as an SMS. iPads and iPods can only send messages to other iMessage users. You can attach media to your messages just like you would a text. iMessage allows you to send them without eating into your carrier's MMS plan.  Tap the Camera button in the lower left corner of your conversation. Tap the Photo Library option to see all of the photos and videos on your device. Tap on a photo or video to add it to your message. Send the message. If you're sending the message over a mobile data network, it will count against your plan.

Write an article based on this "Approach your feelings calmly. Flirt. Compliment them more. Throw out hints. Look your best."
article:
These romantic feelings that you now have for your friend are likely making you a bit anxious.  However, it is important that you stay calm so that you don’t make your friend nervous, too.  Take some deep breaths when you see them or when your heart starts to race.  Choose your words carefully and speak slowly.  Try not to allow your thoughts of them to consume your day; continue taking care of yourself and your responsibilities.  If thoughts of them are taking over your mind, distract yourself. Hang out with friends or family who aren't connected to your best friend. Get a project done that gets your body moving, like cleaning the house or painting your room. Begin to set the tone for a potential romance through flirtation.  Flirt with them slightly on occasion to assess their feelings for you.  If they flirt back with you, this will help you be more confident in asking them out.  Lean into them slightly when they are speaking. Look softly at them in their eyes for a few seconds. Smile brightly when you first see them. Laugh at their jokes. Put your hand on their shoulder when laughing. You can also hug them when you see them and when you are about to leave. Most people like to be complimented, so use this to your advantage while letting them know that you admire them.  If they look nice, let them know.  If they do well on on assignment at work or school, let them know that you respect their intellect and diligence. You can also begin to hint at you two going on a date.  By doing this, you can better gauge their interest in becoming romantic with you and you can determine how to move forward. You might say something like “You know, everyone keeps asking if we date.  Do people ask you that a lot, too?” Remember that physical attraction is critical in establishing a romance.  Take special care of your hygiene, hair and clothes, particularly while you are trying to garner their romantic interest.  Perhaps they like a certain scent; try to wear that fragrance more often.