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While working out in the gym, I have noticed that many exercisers
tend to skip two very important parts of their workout. It is
crucial that exercisers starts with a warm-up and ends with a
cool-down. As a fitness educator, I educate my clients of why
they should include warm-ups and cool-downs in their workouts.

Warm up before vigorous exercise is crucial. Warm-up prepares
the heart muscle and circulatory system. When you start physical
activity, blood flow is not immediately available to the heart
and muscles. A proper warm-up decreases the risk of irregular
heartbeats associated with poor coronary circulation. A proper
warm-up also improve performance, since it minimizes the
premature formation of lactic acid at the start of physical
activity. In addition, warming up raises the temperature of the
body. For each degree of temperature elevation, the metabolic
rate of the cells increases by about 13 percent.

Another reason is warming up helps prevents injuries. Muscle
elasticity and the flexibility of the tendons and ligaments are
increased. Synovial fluid, which lubricates the joints, is
released during easy activity. In general, warm up prepares the
body for the increased demand of intense exercise.

Warm-ups activities are movement activities. Stretching is not a
warm-up exercise because it does not raise the body temperature.
In fact, an exerciser can tear cold muscles by stretching them.

General warm-up involves calisthenics, stretching, and general
body movements such as slow jog followed by a light streth.Warm
up for about 5-10 minutes depending on the person’s fitness level
followed by some light stretching.

Specific warm-up, on the other hand, provides a skill rehearsal
for the actual activity. Swinging a golf club, throwing a
baseball or football are examples of specific warm-up.

I have been working out in a health club setting for almost 10
years. In my experience, I hardly seen anyone do a cool-down
activity. Cool down is also as important as a warm-up. After a
heavy work-out, it is important to spend 5-10 minutes in a cool
down stage. A cool down after the workout is important to
promote an effective recovery from physical activity. Some of
the benefits of a cool down are listed below:

1. The opposite of a warm-up. Respiration, body temperature,and
heart rate are gradually returned to normal, preventing an
irregular beat the may be life threatening.

2. During the cool-down stage, the legs help return the blood to
your heart. Muscle in the legs acts as a pump to bring blood
back to the heart. Suddenly stopping cardiovascular activity
causes blood to pool in the legs instead of circulating to the
brain. Not enough supply of blood in the brain can cause
dizziness or light-headedness.

4. Cool-down can help increase a person’s flexibility.

5. Active cool-down also speeds lactate removal from the blood.

There are two parts of a cool-down. First, a person does a light
cardiovascular activity such as walking to lower the heart rate,
body temperature, etc. Then, static stretching should be
followed. Exercisers should stretch all the major muscle groups
for at least 10-30 seconds. The stretch should feel a slight
discomfort but not feel pain. Stretching at the end of the
cool-down can help increase flexibility without causing injury.

Add a warm-up and cool-down to your current exercise regimen and
see the difference.

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.

Decanting is a strange word to many people. Some do not even know what it means exactly. Taking the sophistication out of it, decanting literally means pouring the wine from the bottle to a special glass container. This is done in order to expose the wine to oxygen and enrich it.

What is the meaning of this process? Do all wines benefit from decanting or not?

The wine experts are not in agreement. Some say wine should be decanted in order to allow it to “breathe” and develop fully before consumption. Others claim decanting does not contribute to the quality of the wine.

So who is right? Well, the truth is somewhere in the middle. Decanting does seem to benefit certain wines more than others. Most red wines, except for the very aged and some white ones would definitely benefit from decanting 1-2 hours before serving. Young red wines, on the other hand, which are low in tannins, light and fruity, would not improve if allowed to oxidize. There are also wines that would actually suffer from decanting. Those are the aged reds. Their quality could worsen if allowed too much contact with air.

Another important factor in decanting is keeping the right temperature of the wine until it’s time to serve it. When it comes to white wine, one could easily place the decanter in a bigger bucket filled with cold water or ice. That would guarantee a crisp wine ready to serve and enjoy. However, when it comes to red wine, keeping the ideal temperature for serving is more difficult. The same technique as for white wine could be applied but with a minor difference - the temperature of the water in the bucket should be controlled by a thermometer. It may seem like a hassle but the exercise is well worth it.

Finally, a few words of wisdom - don’t be afraid to experiment! Sooner or later you’ll be surprised to find that you also have an opinion about decanting which you could adamantly defend!

About the Author

www.wines-resource.com

Based on the U.S. Department of Education’s 2002 report to
Congress on IDEA the number of students with autism in U.S.
schools has increased by 1354% in an eight-year period from
1991-1992 to 2000-2001 (as cited by the Autism Society of
America, 2003). This increase is almost fifty times higher than
all disabilities (excluding autism), which has increased in the
U.S. by 28.4%. From 1991-1992 to 2000-2001 school years, the
number of students with autism that are being served under IDEA
has increased from 5,415 to 78,749 respectively (as cited by
Autism Society of America, 2003).

According to the Center for Disease Control in 2001, autism
affects an estimated 2 to 6 per 1,000 individuals and it is the
most common of Pervasive Developmental Disorders (as cited by
the Autism Society of America, n.d.). Based on these statistics,
it is estimated that 1.5 million Americans are believed to have
some form of autism (Autism Society of America, n.d.). Autism
has been found to affect all races, cultures, socioeconomic
statuses, and educational backgrounds (Autism Society of
America, n.d.). This rate of growth in autism not only signifies
a need for more professionals to be trained to teach individuals
with autism, but the need for increased training and support for
families of children with autism. Parents of children with
autism are coping with a considerable amount of stress and an
overwhelming amount of information about the disability.
Families of children with autism can benefit from support from
professionals, other family members, and society, in order to
manage the stress effectively.

Parents of children with autism take on many roles in their
child’s education. They must first recognize and pursue a
diagnosis for their child. Once an accurate diagnosis is made,
they must find a suitable program and services for their child.
Parents need to also act as teachers in the home so that their
children learn to generalize skills in the home that they are
taught at school. In order for parents to be effective teachers,
they need to have specialized knowledge, skills, and information
about the efficacy of different treatment programs (Educating
Children with Autism, 2001). Because parents are also advocates
for their child, they need to have knowledge of special
education law and the available services. Due to the stress
level of raising a child with autism, parents need coping skills
(National Academy Press, 2001). According to a study by
Gallagher, (as cited by National Academy Press, 2001), the
multiple roles of the parent as teacher, advocate, loving
parent, and family member can be extremely demanding for parents.

In 2000 Nissenbaum, Tollefson, and Reese (as cited by The
National Autistic Society, n.d.), studied the impact of an
autism diagnosis on families. They found that parents actually
felt relieved at having an explanation for their child’s unusual
behaviors (National Autistic Society, n.d.). The diagnosis
alleviated concerns that they were doing something wrong
(National Autistic Society, 2000). As with other parents of
children with disabilities, many parents or children with autism
go through a grieving process after receiving the diagnosis of
autism.

Based on research, the education of children with autism is a
source of a great deal of stress for many families. Research
conducted by Holroyd and McArthur in 1976 and by Donovan in 1988
(as cited by the Autism Society of America, n.d.) found that
parents of children with autism experience greater stress than
parents of children with mental retardation and Down Syndrome.
This stress may be a result of the maladaptive and antisocial
behaviors a child with autism may exhibit (Autism Society of
America, n.d.). Because individuals with autism often have
difficulty expressing even basic wants or needs, parents may
feel frustrated when they are unable to determine the child’s
needs (Autism Society of America, n.d.). The child with autism
may exhibit frustration through self-injurious behaviors,
aggression, or tantrums that threaten the safety of others
(Autism Society of America, n.d.). Parents may feel that the
stereotypic or self-stimulatory behaviors (ie: hand-flapping,
tapping, lining things up, perseveration on an object), of their
child with autism are strange and interfering with functioning
(Autism Society of America, n.d.). Because children with autism
usually have severe deficits in social skills, such as playing
appropriately with peers, parents may find themselves stressed
with finding appropriate leisure activities for the child at
home (Autism Society of America, n.d.). Some children with
autism have difficulties sleeping and may only eat limited food
items, which causes another source of struggle for parents
(Autism Society of America, n.d.). Family dinners may be
disrupted or shortened and bedtimes may be interrupted. Sleep
deprivation is common in both the child with autism and the
parents of the child. Society reactions can also have a major
impact on family stress and may cause the family to avoid
community outings or family events (Autism Society of America,
n.d.). Families may not go to family get-togethers because the
child has difficulty interacting with others (Autism Society of
America, n.d.). Families are sometimes embarrassed around
extended family members and may have difficulty relating to
other family members.

Another stress for parents is learning about all of the methods
and strategies to teach children with autism. They must learn
about these methods so that they can help to determine an
appropriate educational placement for their child with autism
and so that they can be active members in the IEP process. There
are currently many treatment approaches and strategies to teach
children with autism. Current methods include Applied Behavior
Analysis, Discrete Trial instruction, Picture Exchange
Communication System, TEACCH, Floortime, RDI, Social Stories,
and Sensory Integration. Once strategies are determined, using
some of these methods has potential to reduce family stress and
enhance the family’s quality of life. Because many children with
autism have difficulty generalizing skills, it is extremely
important for parents to carry over the child’s skill training
from school to the home. Parents can also be effective teachers.

Families that are taught effective behavioral intervention
strategies to manage challenging behaviors, are taught and
involved in the functional assessment process, are trained in
facilitating functional communication (both verbal and
non-verbal), have been found to have greater success at home
with the child with autism (Moes & Frea, 2002). When determining
behavior plans, professionals need to take into consideration
family routines when analyzing challenging behaviors (Moes &
Frea, 2002). Behavioral interventions are more successful and
meaningful to families when their beliefs, values and goals are
taken into consideration (Moes & Free, 2002).

A family centered educational approach may be the most
beneficial to a child with autism and their families (National
Academy Press, 2001). Formal support may come from teachers, IEP
team members, doctors, the local education agency
representative, and other professionals that treat the child.
Informal support may come through parent networking, parent
support groups, families, and neighbors. According to Bristol in
1987, “parents found a positive relationship between adequacy of
social support, the use of active coping behaviors, and family
adaptation for parents of children enrolled in the TEACCH
program” (National Academy Press, 2001, p.34).

Coping with a child with autism is difficult and stressful for
many families. As with the impact of socioeconomic status and
ethnicity of the parents, there is not yet a lot of research on
the stress levels of parents based on the child’s cognitive
level and communication level. Based on current research, in
order to cope with the stress of having a child with autism and
to experience gains in their education at school and at home,
parents need to learn specialized skills and teaching methods
that can be implemented at home. Successful collaboration and
training with professionals working with the child with autism
has the capability of reducing family stress and an increase in
the child with autism’s communication, socialization, cognitive,
adaptive skills and a reduction in maladaptive behaviors in the
home environment. Professionals working with students with
autism must include the parents as advocates in the IEP process,
functional behavior assessments, and behavior intervention
plans.

Professionals must provide opportunities for parents to be
trained in teaching methodologies used at the school.
Professionals must also consider themselves a source of support
for families of children with autism and be knowledgeable about
special education law, treatment methods and scientific
research. As a teacher of young children with autism, I have
witnessed first hand the benefits of conducting parent trainings
and support groups, whether they are on a group basis or an
individual basis. Based on parent feedback, parent trainings and
support groups are extremely beneficial to those that attend,
and most parents express that there is never enough time to talk
with the teachers and other parents–there is always a desire to
learn more and for more opportunities to collaborate.

This introduction to getting more traffic to your website without spending a lot of money is what any business on the internet strives towards and we will cover the basics, which will be followed by a more focused look at other ways to get traffic to your site in subsequent articles.

Anonymous to many there are a few ways of attracting visitors to your site that do not require risking a lot of cash. But consider the fact it’s not that simple and takes more work on your part.
So, if you prefer to work to get traffic to your website, instead of paying for it, then here are a few simple ways to accomplish that:

1. Submit to article directories is perhaps one of the most valuable ways of driving traffic to your website. By writing and submitting articles with a theme associated to your website, you are almost guaranteed of getting traffic to your website for an extended period of time. As long as your articles stays in the directories that you suggest to, people can find it and the odds of receiving traffic to your website is substantial. Some of the submission sites where you can submit to are goarticles.com, ezinearticles.com, dime.com, articlecity.com and Marketingtooltime.com.

2. Search Engine Optimization (SEO) is a procedure that you apply on your web site pages to rank higher in the search engines. Search engine optimization is not hard to learn and there are several software applications that do a good job of SEO.
Search engines first look at your meta tags to determine what your site is about. Here are a few key factors when preparing meta tags:

As you continue to read this article, pay special attention to how parts 1 and 2 relate to one another.

a) Your domain name should have your keyword in it.

b) Title tag for each page of your site should include your keyword.

c) Your keyword should be on the first paragraph of your page.

d) The image alt tags should include your keyword.

e) The directory and file names of each page of your site should also have your keyword.

3.Create a blog that links back to your website.
Blog Posts at Blogger.com are readily indexed by Google and other search engines. By updating your blog you are feeding the search engines. and each time you put new content out, the search engines will spot it and th spiders will come.
Putting your keywords in the content of your pages will help you rank higher in the search engines.
By placing a link in your blog back to your site the search engines will follow the link and your site will get indexed and updated more often .
Blogging is painless and it adds a lot of your web pages to the search engine index that and without these pages you will not be found on a keyword search,
There are several places to get unlimited blog accounts started with some that are hosted free such as Blogger.com, Another popular blog application is Wordpress.com that is hosted on your website.

4. Posting in forums relevant to your theme will give you the opportunity to place your links, to your products and services in the signature line, so you will get visitors from the forum members and search engine, that follow your link.
Make sure the signatures you publish in forums are memorable to magnetize readers and make them click on your related link and come to your website.

These 4 marketing tactics are simple and cheaper ways of getting visitors to your website. By implementing the above strategies on a regular basis would warrant a flow of traffic not only for the brief term but also for the long haul.

Chet Holcomb of Internet Promotions Marketing Tools is a successful marketing expert providing advice for web marketers and webmasters on how to promote your website, or product using marketing tools that work. His numerous articles provide a wonderfully researched resource of interesting and relevant information.

You may reprint this article only if all the authors information is kept intact.

Believe it or not, I’ve been in debt. BIG DEBT. I mean, there were times when I would look for things to sell just to pay the bills.

It was the worst feeling in the world!

I always had stacks of unpaid bills, creditors calling me and a real uneasy feeling in my stomach. And I wasn’t the only one. It seemed like everyone I knew had the same problem.
The truth is, debt has reached epic proportions in our society. Whether you’re rich, poor, or somewhere in the middle, chances are you’ve got debt that’s working against your dreams of financial independence.

But it doesn’t have to be that way. In fact, I want you to take some action today to start getting out of debt. You’ll be AMAZED at how much better you feel when you don’t have bills hanging over your head. (And you don’t have to win the Power ball jackpot to get out of even the most unbearable debt!)

I’ve been there, and now I’m debt free. Here a few tips I used a long the way:

1. If you’re in over your head with multiple credit card accounts, you need to destroy your cards right away. Just keep one card for emergencies. Remember, credit cards have compounded interest - so you actually get charged interest ON INTEREST! So, don’t use them unless you can pay them.

2. Pay more than the minimum payment every month - in fact, pay as much as you can. Money in your account isn’t making you money as fast as your unpaid credit card debt is losing you money!

3. Pay off the credit card with the highest interest rate first and pay the rest in descending order. If you tackle the biggest money drain right away you could make a huge impact on your cash flow in a matter of one month.

4. After you pay off one credit card, don’t let up. Apply the money you’ve been paying that particular company to paying off another credit card or another outstanding bill. Set a “credit pay-off budget” and stick to it as you pay down cards. Once you get to the last one, it will seem easy!

5. Don’t “rotate” your debts - pay every one every month. It’s easy to pay a few on time one month, and switch around for the next month. That just keeps you further behind.

6. If you own a home, consider taking out a home equity loan. You could save hundreds, possibly thousands of dollars by paying off your high-interest credit debt by moving those balances into a fixed-rate home equity loan.

7. Pay additional money towards your mortgage principal. This can add up to tens of thousands of dollars!

8. Open a savings account or an IRA with some of the funds you were dedicating to a now-paid credit card. Special tax-protected investments like an IRA can save you thousands in taxes over the years.

9. Consider debt consolidation. It could help you to consolidate and pay your debt off more quickly. Beware of companies that make unbelievable promises about “fixing” your credit, though - at best, they can be very expensive. At worst, they can be fraudulent. You might be best off consulting with a reliable non-profit credit counseling agency first, such as Debt Counselors of America (DCA) - www.dca.org

10. If you need help along the way, contact the Consumer Credit Counseling Service (1-800-388-2227). They will help you organize and consolidate your debt.

I know you’re focused on financial success and maximizing your wealth. Don’t overlook how much your debt can undermine your efforts to get ahead. If you take even a few of these tips to heart, you’ll soon be well on your way to a debt free, financially successful future. I know you can do it!

Warmly,

Russ Dalbey
The Dalbey Wealth Institute

As the CEO and founder of The Dalbey Wealth Institute, Russ Dalbey has authored dozens of best-selling books and articles on the cash flow business. A highly sought-after public speaker on the topics of wealth, success, and personal motivation, he also holds a record in The Guinness Book of World Records for cycling.

Russ Dalbey is a self-made, self-educated multi-millionaire who made his fortune using the same principles now taught at The Dalbey Wealth Institute. Perhaps more than any other financial educator, Russ understands the importance of simplifying financial education so that anyone can learn to become a millionaire.

“Wealth isn’t just for a certain privileged few,” he says. “In spite of what most financial experts teach, you don’t need to have money to make money. Anyone can learn to master the steps to financial freedom.”