INPUT ARTICLE: Article: Since your heart is a muscle, it needs exercise. Sedentary behavior, like sitting all day, is the top risk factor for heart disease. Do a combination of stretching, aerobic exercise, and strength training to strengthen your heart and cardiovascular system. Exercise improves circulation and helps your body use oxygen more efficiently. Exercise can also improve your sleep and reduce stress, both of which are important for heart health. Many people think they should begin their workout with static stretches, or stretches that lengthen your muscles while they stand in place, but this can actually cause injury and impede performance. Instead, you want to focus on dynamic, or active stretches, that put your muscles through their full range of motion and mimic the exercise you will be doing. For instance, if you are going to jog or run, warm up by walking and with dynamic stretches like high kicks, walking lunges, and butt kicks. Proper stretching will lead to better physical fitness, increase mental and physical relaxation, and reduce muscle soreness. Aerobic exercise is highly recommended for heart health because it breaks up stored fatty acids, providing more fuel for heart muscle. It increases energy release and helps the heart function more efficiently by strengthening your heart and lungs. It will also lower blood pressure. You may want to exercise every other day to develop the exercise habit. Then, work up to exercising for 30 minutes five days a week (for a total of 150 minutes each week). Any exercise that increases your heart rate and leaves you slightly out of breath is increasing the work of the heart muscle and improving function. Aerobic exercises that help improve your daily heart function include:  Walking Jogging Rowing Swimming Tennis Golf Cross country skiing Skating Biking Jump roping Low-impact aerobic classes Strength train every other day to give your muscles a chance to rest between sessions. You can strength train by lifting weights, which will contract your muscles, help you gain strength, and improve your balance and coordination. Research is starting to suggest that strength training is an important part of heart health for these reasons. The American Heart Association recommends strength training because it:  Increases strength in bones, muscles and connective tissue. Lowers the risk of injury. Improves muscle tone which burns more calories, making it easier to maintain a normal weight. Improves the quality of life. Lowers blood pressure, reducing the amount of oxygen and blood needed to maintain cell health and lowering the overall risk of disease.

SUMMARY: Recognize the benefits of regular exercise. Warm up with dynamic stretches. Do aerobic (cardiovascular) exercise. Strength (resistance) train.


INPUT ARTICLE: Article: If the helmet requires a chin strap, check it before use. It should fit snugly, but not pinch. The chin strap shouldn't restrict your ability to breathe, swallow, or speak. It should not, however, be so loose that you can easily fit a finger between the strap and your chin. Many helmets come with removable padding that can be washed after use to keep them hygienic. It is also an option to buy additional padding to add to the helmet.  You should only buy additional padding if you can not find a helmet that fits you snugly and properly. Check the helmet or have it inspected before each use. The helmet should not be cracked, missing foam, or damaged in any way. If the helmet is damaged, do not use it. Instead, return it to the store, or send it back to the manufacturer. If you must return the helmet, do not ride, bike, or play until you receive another one.

SUMMARY: Adjust the helmet's chin strap. Try additional padding. Inspect before use.


INPUT ARTICLE: Article: The shirt may have long or short sleeves, but it should be a button-down shirt either way. Checkered is the most traditional, but white is also popular. Lederhosen are a type of traditional leather or suede breeches with suspenders attached. They usually extend to or just past the knees. Authentic lederhosen can be quite expensive, so check out costume shops or go online for cheaper options. You can also mimic the look by selecting a pair of brown, black, or dark green knee-length pants. The pants should be fairly plain and not have many pockets. Authentic lederhosen may come with suspenders, but if you buy them separately, try to find some that match the color of your lederhosen or pants. Going without suspenders is also acceptable. Slouch socks are knee-length cotton or wool socks. Off-white is traditional, but gray, light brown, and hunter green will also work. Often, they have a tassel. Many men wear the socks pulled up to the knee, but slouching them down a few inches above the ankle is more traditional. Typically, men whose lederhosen stop just above their knee wear their socks pulled up, while men whose lederhosen extend just below their knee wear their socks pushed down. If you cannot find authentic "Haferl" footwear, pick out a pair of black or dark brown leather loafers. The look is very similar, and will cost far less! Anything that looks similar to a rugged dress shoe will work. The Alpine hat is the traditional look for guys. It has a peaked top and wide brim. A band is usually wrapped around the base of the hat, and a feather is attached to it with thread.

SUMMARY:
Wear a plain white or checkered button-down shirt. Buy a pair of lederhosen. Put on some suspenders. Add a pair of off-white slouch socks. Wear dark brown or black leather loafers. Don a wide-brimmed felt hat with a feather in it (optional).