Q: Shoulder strain is a common whitewater rafting injury, and proper stretching will keep you loose. Spend five minutes before every pre-rafting workout stretching your muscles. To keep your shoulders loose, stretch your arms up and then across your body, holding each stretch for 60 seconds. You will need a lot of upper body strength to navigate your way through Class III to V rapids. With push ups, your form is crucial. When down on the ground, set your hands at a distance slightly wider than shoulder-width apart and imagine your body as a straight line. If push-ups are too difficult, do four sets of wall push ups with two-minute rests between sets. Keep this up every other day, with the same form. Once you can do 4 sets of 20 repetitions of wall push ups, you can progress to the inclined floor position. Planks and side planks are common core exercises that help develop muscles that stabilize your body when leaning into your paddle. Plant your hands directly under your shoulders like you’re about to do a push-up. Alternatively, place your weight on your elbows and forearms. Ground the toes into the floor, and hold for 20 seconds.  As an additional core strengthening exercise, lay on your back and touch each elbow with the opposite knee then straighten each leg. These exercises will strengthen your most powerful paddling base---your legs. When lunging, keep your upper body straight, your shoulders back and relaxed, and your chin up. Step forward with one leg, bringing your hips toward the ground until both knees bend at a 90-degree angle. Hold dumbbells while doing lunges for maximum resistance.  For squats, stand with your head facing forward and your feet shoulder-width apart. Sit back and down like you're sitting into an imaginary chair, with your thighs parallel to the floor. Hold for 15 seconds and repeat, doing three sets of ten. You will not be huffing and puffing in the middle of your river trip if you have several weeks of cardio training under your belt. Take an extended bike, run, or swim to build your cardiovascular health. Include sprints, hills, and obstacles. Break it up with some high intensity interval training. Do intense work with intermittent rests using either jump rope, burpees, stationary cycle, elliptical machine, or even boxing to build up your cardiovascular health. This will help you cool down and stay limber. Be sure to stretch your back, arms, hamstrings, and glutes. Make sure to hold each stretch 30 seconds, and breathe deeply. Consuming protein and carbs within 45 min after your workout will help rebuild your body. Choose a ratio of 3 carbs to 1 protein. A protein shake with banana, hummus and pita, or tuna on whole wheat are good examples.
A: Warm up by stretching. Build upper body muscles with push ups, pull ups, and chest presses. Strengthen your core with planks. Build leg muscles with lunges and squats. Build your endurance by biking, running, or swimming. Stretch five more minutes at the end of your workout. Eat a post-workout snack.

Article: Let T = 72 ÷ R. This is the same equation as above, just slightly rearranged. Now enter a value for R. An example: How long will it take for $100 to assume the purchasing power of $50, given an inflation rate of 5% per year? Let 5 x T = 72, so that T = 72 ÷ 5 = 14.4. That's how many years it would take for money to lose half its buying power in a period of 5% inflation. (If the inflation rate were to change from year to year, you would have to use the average inflation rate that existed over the full time period.) R = 72 ÷ T. Enter a value for T, and solve for R. For example: If the buying power of $100 becomes $50 in ten years, what is the inflation rate during that time? R x 10 = 72, where T = 10. Then  R = 72 ÷ 10 = 7.2%.
Question: What is a summary of what this article is about?
Estimate the time it would take to lose half of your money (or its purchasing power in the wake of inflation). Estimate the rate of decay (R) over a given time span:

Q: When other people are part of the mix, it can distract you and the girl you like from paying full attention to each other. By spending time alone and doing fun activities, you can show her that you're good dating material. Some alone together activities you might consider include:  Going out to get coffee together. The relaxed, cozy atmosphere of most coffee shops can be a great way of calming nerves while spending time together. Watching a movie together. You might go to a theatre or watch one at home, but in either case, you'll both be able to enjoy sharing this experience together. Doing light hiking together. This way you'll be able to enjoy the beauty of nature while getting to know the girl you like. You don't have to take daily runs, although exercising together can help you and the girl you like grow closer. Something as simple as throwing a frisbee around a park can help you and the girl you like make this physical connection. Other options you might try include:  Playing her favorite sport, like volleyball, soccer, or baseball. You might do this with just the two of you, or invite friends to join. Team up together to play a two-person game, like the bean bag toss game which is sometimes also called the cornhole game. Some events are generally looked at as being things that couples do together, like watching fireworks or going out to eat. To make this seem less like a date while still indicating you like her, you might invite her by saying:  "I heard this new great restaurant opened up downtown. It looks delicious and I was planning on going there but I didn't want to go alone. Would you like to come with me?" "It's been forever since I watched the Independence Day fireworks. I have a really great spot to see the view. Would you like to come with me?" Learning a new skill with the girl you like will give you a shared experience through which your relationship can grow. Beyond that, after you learn, you'll both have a sense of accomplishment together which will only improve your bond. Some skills you might consider:  Taking a painting class together after school, at a community center, or at a community college. Even if you're no Picasso by the end of your class, you'll both have enjoyed time together learning something new. Learning the basics of baking or cooking. Many cooking classes are available after school, or you could learn recipes alone with her at your home. Taking a dance class together. Physical contact releases a hormone that encourages trust and closeness, so learning to dance with her could spark romance.
A:
Spend time together alone. Do physical activities together. Invite her to go with you to couples' events. Learn a new skill together.