Aerobic Exercise

  Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means "with oxygen", which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

             Benefits of aerobic exercise

•         Improves cardiovascular conditioning
•          Decreases risk of heart disease
•          Lowers blood pressure
•          Increases HDL or "good" cholesterol
•          Helps to better control blood sugar
•          Assists in weight management and/or weight loss®
•          Improves lung function
•          Decreases resting heart rate  

         
                Exercise safety

  
It is recommended that you talk with your physician before you start an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.

 

         What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

·        Swimming
·         Cycling
·         Using an elliptical trainer
·         Walking
·         Rowing
·        Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only)

Higher impact aerobic exercise includes:
·         Running
·         Jumping rope 
·         Performing high impact routines or step aerobics

          

       How often and for how long should I do these exercises?

  The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken up into 10-minute time periods. This means that taking three walks of 10 minutes each would let you reach the recommended minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol. You would also burn the same number of calories as you would if you walked for the full 30 minutes at one time.

 

  The American College of Sports Medicine recommends a minimum of three sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.

  It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful exercises with those that may cause joint pain or to discontinue the painful exercise altogether.

Heart rate and exercise

  Your heart rate increases in direct correlation with the intensity of the exercise. Heart rate levels can vary significantly from one person to another based on fitness level, genetics, environment, and exercise tolerance. If you wish to train based on heart rate, contact your health care provider to determine what the appropriate range is for you. Some medications, most often blood pressure drugs, control heart rate, making it impossible to determine exercise intensity in this way. Ask your physician to determine if you are on any of these medications.

                  Progression of aerobic exercise

  Progression to higher intensities of exercise should be based on individual exercise tolerance. There are three methods for challenging aerobic fitness:

·         increase the speed
·         increase the resistance
·         increase the duration

  Any of these methods, or a combination of these methods, will improve aerobic fitness. Increasing intensity should be done very gradually. You should challenge yourself for only a few minutes at a time.

Prepared by:Sibel Sali

Source: http://my.clevelandclinic.org/healthy_living/exercise/hic_aerobic_exercise.aspx

More information on: http://www.femina.mk

Model essays - personal opinion essay

 People spend too much time and money on fashion.

Do you agree or disagree?

Every season, the great fashion houses of Europe and America present their new collections in the hope of persuading people to purchase their latest designs. In my opinion, one does not have to be a slave to fashion in order to look smart.

To start with, following the latest trends in fashion can be extremely expensive. This is especially true for those who buy costly designer clothing.

In addition to this, followers of fashion often give up their individuality and choose clothes which suit neither their figures nor their personalities. This is unfortunate, as the way we dress should reflect who we really are.

On the other hand, some people argue that it is necessary to dress fashionably in order to create the correct image for their careers. This does not mean that the latest fashions are the most appropriate, however. Simple but well-made clothes are almost always the best choice for business wear.

To conclude, I strongly believe that it is advisable to dress with style by choosing good quality clothes that suit you and have lasting elegance. As the famous designer Coco Chanel put it, “Fashion is made to become unfashionable.” So instead of changing your wardrobe constantly, isn’t it better to build up a collection of clothes which you can always wear?

 

Will life be better in the future?

Can you imagine doing your shopping without having to leave the house, or working at home rather than going to the office? I am convinced that life in the future will be much more pleasant than it is today.

In the first place, there will be many improvements in the field of medicine. Scientists are confident that cures for diseases such as cancer and AIDS will have been found. Therefore, the lives of thousands of people will be saved.

Also, new technological breakthroughs will make our lives easier. Computers will be able to perform more time-saving functions, transport will be faster and more efficient and new inventions will continue to help us carry out daily tasks with ease and comfort.

On the other hand, there are those who believe that life in the future will not be so trouble-free. We will have used up the world’s natural resources, therefore our planet will be on the verge of destruction.What is more, some fear that pollution will have increased due to problems such as deforestation, acid rain, oil spills and similar.

All in all, I feel that life in the future will definitely be better. We are all searching for ways to improve our lives and we can only look ahead in order to do this.

Taken from:Successful Writing - Upper-Intermediate - Student's book - Virginia Evans - Express Publishing

Prepared by: Ivana Ristova IV-1

PHRASAL VERBS - New Headway Advanced

1.give sth away - to give sth to sb as a gift

2.give sb/yourself away - to do or say sth that shows sth about sb/yourself that was a secret

1.give up; give sth up; - to stop trying to do sth, usually because it is too difficult

2.give yourself up (to sb) - to allow yourself to be arrested or captured Synonym - surrender

1.work out - to train the body by physical exercise

2.work sth. out - to find the answer to a question or sth that is difficult to understand or explain

1.work sb up; work yourself up (into) - to gradually make sb/yourself become very upset, angry or excited about sth

2.work sth up - to gradually develop or increase sth until you have enough

1.put sb down (also put yourself down) to criticize sb and make them feel stupid, especially in front of other people; to say something that suggests that you have a low opinion of yourself

2.put sth down - to write sth down; to make a note of sth

1.put sb up - to let sb stay at your home; to arrange for sb to stay somewhere

2.put sth up - increase the price or cost of sth

1.get on with sb - to have a friendly relationship with sb

2.get on with sth - used to talk about how well sb is doing a task, managing a situation, etc

1.get up to sth - to reach a particular point

2.get up to sth - to be doing or be involved in sth, especially sth that is surprising or unpleasant

1.go down with sth - to become ill with sth

2.go down with - if a remark, a performance, an action, etc. goes down well or badly etc. it gets a good or bad reaction from people

1.go in for sth - to like sth and regularly use it, do it, etc.; to have sth as an interest or a hobby

2.go in for sth - to decide to do or enter sth

EXERCISE

I.Put the correct phrasal verb in each sentence: get on with, give away, 
get up to, work up, give up, go in for, put down, put up, go down with, 
work out;

1. He decided to ……… most of his money ……….

2. Do you ……… well ……… your boss?

3. We ……… page 72 last lesson. (Past Simple)

4. It was her eyes that ……… her ………. (Past Simple)

5. I tried to fix the car myself, but ……… the attempt after a couple of hours. (Past Simple)

6. After a week on the run he ……… himself ……… to the police. (Past Simple)

7. The theatre has ………… ticket prices again.

8. I think I'm ………ing ………… a cold.

9. The movie ……………… well ………… the American audiences.

10. Did your performance ………… well ………… the audience?

11. She had ………….ed herself ………… into a rage.

12. We can ………… you both ………… for the night.   

13. We jogged up the hill to …………… an appetite. 

14. The banks have …………… their interest rates again. 

15. I'll ………… the meeting ………… in my diary. 

16. My family don't ………… that sort of celebrations.

17. She's always ………ing people …………….

18. I couldn't ………… how Jack had got there so quickly.

19. I can 't …………… much enthusiasm for this subject.

20. I try and ………… about three times a week.

21. She doesn't ………… easily.

22. He decided to ………… politics.

23. The landlord wants to ………… the rent by £20 a month.

24. The game was fairly simple once we'd ………ed ……… the rules.

25. I've ………… some ideas ……… on paper.

KEY

1. He decided to give most of his money away.

2. Do you get on well with your boss?

3. We got up to page 72 last lesson.

4. It was her eyes that gave her away.

5. I tried to fix the car myself, but gave up the attempt after a couple of hours.

6. After a week on the run he gave himself up to the police.

7. The theatre has put up ticket prices again.

8. I think I'm going down with a cold.

9. The movie went down well with the American audience.

10. Did your performance go down well with the audience?

11. She had worked herself up into a rage.

12. We can put you both up for the night.      

13. We jogged up the hill to work up an appetite.

14. The banks have put up their interest rates again. 

15. I'll put the meeting down in my diary. 

16. My family don't go in for that sort of celebrations.

17. She's always putting people down.

18. I couldn't work out how Jack had got there so quickly.

19. I can 't work up much enthusiasm for this subject.

20. I try and work out about three times a week.

21. She doesn't give up easily.

22. He decided to go in for politics.

23. The landlord wants to put up the rent by £20 a month.

24. The game was fairly simple once we'd worked out the rules.

25. I've put some ideas down on paper.