| How to Work Out at Home As a Beginner Posted: 22 Oct 2020 01:00 AM PDT Fitting in a proper workout can be difficult, especially when you're stuck at home during the COVID-19 pandemic. Thankfully, you don't need a gym membership or any fancy equipment to do a well-rounded workout. Experiment with different cardio and strength training exercises so you can stay fit and healthy from the comfort of your own home! [Edit]Planning Your Workout Routine - Fit in 150 minutes of aerobic exercise each week. Think about your weekly work schedule, along with any other obligations you have. Aim to get at least 150 minutes of aerobic exercise each week, which evens out to five 30-minute workouts each week. Try to find time throughout the week where you can fit in some aerobic exercise at home.[1]
- For instance, you can fit in a workout when you first wake up, or work out after dinner.
- You can alternate workout focuses depending on the day. For example, you can dedicate Monday, Wednesday, and Friday to cardio, and dedicate Tuesday and Thursday to strength training.
- Focus on strength training 2 times each week. Incorporate some kind of weight lifting or other strength training into your workouts, like deadlifts, bench presses, or another exercise of your choice. Focus on doing 1 set of 12-15 reps for all of your main muscles, like your legs, arms, back, glutes, and abdomen.[2]
- Choose a weight that provides a good workout without completely exhausting your muscles.
- For instance, you can do strength training on Tuesday and Thursday, or Wednesday and Friday.
- Warm up for 6 minutes before you start working out. Stretch and warm up different parts of your body before you really dive into your fitness plan. Start by walking in place for 3 minutes, then transition to a round of 60 heel digs in 1 minute. Switch to 30 knee lifts in 30 seconds, and 2 sets shoulder rolls. As a finishing touch, complete your warm-ups with 10 reps of knee bends.[3]
- Heel digs are when you kick your leg and place your heel on the ground.
- Knee lifts are when you raise 1 knee and touch it with your opposite hand.
- Shoulder lifts are when you roll your shoulders forwards and backwards for 10 reps in each direction.
- Knee bends are when you lower your body up to and lift yourself up again.
- Stretch for 5 minutes once you finish a workout. Don't immediately clock out once your workout is done. Instead, take a few minutes to stretch out different parts of your body, like your hamstrings, and inner thighs. Take care of your legs with calf and thigh stretches, which help you feel loose after your workout. Try to hold each stretch for at least 10 seconds to get the maximum effect.[4]
- You can stretch your hamstring by laying flat on your back and pulling your leg up so it's perpendicular to your back.
- To stretch your inner thighs, sit on the ground with your legs pointing outward and your feet touching. Then, start pulling your knees toward the ground.
- Perform a slight lunge to stretch your calves.
- To stretch your thighs, lie on your side and pull your foot towards your glutes. Check that your knees are touching when you do this.
[Edit]Beginner Cardio Workout - Perform 2 sets of rocket jumps. Stand in an open area with your feet spread shoulder-width apart. Bend your knees, placing your hands on your thighs, then jump up towards the ceiling with your arms lifted and extended. Repeat this exercise for 15-24 reps to really get your blood pumping. Then, do another set.[5]
- After doing this exercise, you can recover by walking or jogging in place for at least 15 seconds.
- Mix things up with 2 sets of star jumps. Bend your knees slightly and jump off the ground, moving your arms and legs outward to create a star shape with your body. Repeat this exercise for at least 15 reps and do one more set before switching to another activity.[6]
- Try to keep your abs as tight as possible while you jump. Additionally, it helps to keep your back straight throughout each star jump.
- Get your blood pumping with 2 sets of burpees. Start by standing up with your back straight. Quickly lower yourself into a squatting position, then quickly extend your legs backwards, creating the push-up position. Without actually doing a push-up, jump back to the original squatting position. Push off from your feet and jump into the air with your arms pointed upwards to complete the rep.
- Try to do at least 15 reps of burpees in each set before switching to another activity.
- Walk in place as a simple workout option. Choose a place where you can move around comfortably, then start marching in place. Bend your arms at a 90-degree angle and swing them back and forth as you walk. To change things up, you can take a few steps forward or backward, or widen your stance while you walk in place. As you move, focus on keeping your abs engaged.[7]
- You can do this exercise in front of the TV, if you'd like.
- For a more challenging workout, pick up the speed while bringing your knees up higher as you walk.
[Edit]Beginner Strength-Training Workout - Work out your quads and glutes with a simple squat. Find an open area to exercise where you can stand comfortably without colliding with anything. Squat down and keep your back straight, bending your knees like you're about to sit in a chair. Pause and stay in place once your glutes are a little above your knees, and knees are slightly tracking over your toes. Slowly lift yourself up and repeat the exercise for 8-10 reps.[8]
- You can spread out a yoga mat to give yourself a little extra cushioning while you squat.
- Focus on your back muscles with 8-10 reps of a bent-over row. Find a flat, sturdy surface that you can lean on, like a weight bench. Kneel your right knee on the table while keeping your left leg planted firmly on the ground. Bend forward so your back is parallel with the surface, and extend your lower right leg on the surface for support. At this point, hold a weight in your left hand, extending your arm down and limiting it back to your chest to finish out 1 rep.[9]
- Switch to your other arm once you've completed 1 set of reps.
- Engage your arms and core with 10 reps of push-ups. Get into a regular push-up position with legs extended behind you and your arms separated at least shoulder-width apart. Push down, extending your elbows out as you lower your body. Immediately afterwards, push yourself back up to your original position.[10]
- Push-ups can be tricky, especially if you haven't done any for a while. You can modify this exercise by placing your weight on your knees instead of your toes.
- Work your core with 10 reps of supermans. Lay face-down on the floor with both your arms and legs extended. Start by lying flat on the ground, then raise your arms, legs, head, and chest up like you're flying through the air. Bring yourself back down to the ground slowly, and repeat the exercise again.[11]
- It may be more comfortable to do this on a yoga mat.
[Edit]Following Workout Videos and Apps - Watch some videos made by personal trainers online. Search on Instagram or YouTube for videos uploaded by fitness experts. Look for content that really piques your interest, like Pilates or yoga. Follow along with these videos during your next workout.[12]
- For instance, you can search for something like "personal trainer dance workout" or "personal trainer yoga routine" to get started.
- Channels like Criticalbench and Bodybuilding.com offer a lot of different workout videos.
- Download fitness apps that offer guided workouts. Look online or on your phone or tablet for workout programs that you can follow, instead of doing a workout from memory. You can focus on free apps and programs, or pay a small subscription fee for certain programs, like Down Dog, Aaptiv, Peloton, or Fitbit Coach.[13]
- Nike Training Club, Nike Run Club, and C25K are all free options you can look into.
- Seven, Fightcamp, TRX, and Pure Barre are other paid options you can check out.
- Find workout videos on streaming services. Search sites and apps like YouTube, Hulu, and Amazon Prime for on-demand workout videos that you can follow along with. Look for programs that suit your personal fitness goals and needs. For these workouts, you'll just need a tablet, computer, or TV that you have close by while you exercise.[14]
- Services like Amazon Prime offer Zumba classes and programs like "21-Day Transformation from Gym Ra."
- It can help to choose a specific workout goal for yourself before you get started.[15]
- Write down your progress in a planner or notebook so you can see how far you've come.[16]
- You'll see more positive results if you follow a consistent exercise schedule.[17]
- Invest in special equipment to take your workouts to the next level.[18]
- You can always mix and match some of your favorite exercises while you're strength training.[19]
[Edit]Warnings - Before starting a new workout regimen, talk to your doctor about any health concerns you may have. Your doctor may be able to offer advice, suggestions, or alternatives for you.[20]
[Edit]References |
| How to Preserve Leaf Color Posted: 21 Oct 2020 05:00 PM PDT Traditional drying methods often remove the color from beautiful leaves. To keep the colors of your leaves as close to their original shade as possible, you'll need to seal the leaves with wax, remove the moisture with borax, or replace the moisture with glycerin. Using wax is the best way to do this, but the wax will leave the leaves in a thick, shiny, texture. Drying your leaves in borax is the easiest method, but your greens may get washed out a little. Soaking leaves in glycerin is a great way to preserve colors, but it's labor intensive and the shades of green may become darker. Choose a method based on how much time you have and what kind of texture you're trying to achieve. [Edit]Using Wax to Preserve Leaves - Iron your leaves between 2 sheets of wax paper to remove the moisture. Lay a pillowcase down on a table and set a sheet of wax paper on top of it. Set your leaves on top of this sheet of wax paper and put a second layer of wax paper on top. Cover the wax paper with a second pillowcase. Set an iron to low heat and run it across your leaves for 3-5 minutes to remove the moisture trapped in your leaves.[1]
- This is the best way to naturally preserve the colors of a leaf. It will change the texture dramatically, though. The wax will dry on top of the leaves, leaving them with a slick, reflective texture.
- Melt 1 tablespoon (14 g) of wax for each of your leaves in a double boiler. Depending on their size, your leaves will need roughly (14 g) of wax to coat them on each side. Cut a small block of beeswax or paraffin wax off from a larger piece as needed and set it in the center of your double boiler's upper pot. Heat the double boiler over medium heat for 5-8 minutes until the wax melts.[2]
- If you don't have a double boiler, fill a nonstick pot halfway with water. Then, place a large glass bowl on top of the rim of the pot so that it isn't touching the water.
- For example, if you're preserving 3 leaves, (42 g) of wax should be plenty. Adjust the amount of wax you use as needed.
- The result will be the same regardless of whether you use paraffin wax or beeswax.
- Remove the upper pot in your double boiler and set it on a cloth. Set a towel down on a stable work surface. Put on oven mitts and set the bowl of melted wax on top of the towel. Set your leaves on top of a sheet of wax paper and set it next to the towel.[3]
- Use a pair of pliers to dunk the leaves in your wax for 1-2 seconds. Grab your first leaf gently by the stem with needle-nose pliers. Then, dunk the leaf into the wax for 1-2 seconds. Slide the stem around in the wax to submerge it completely. If you melted a small amount of wax, flip the leaf over in the melted wax to coat both sides.[4]
- Transfer the leaves to wax paper and let them dry for 3-5 minutes. Move your first leaf over the top of the wax paper and let any excess wax drip off. Then, set the leaf down on the wax paper. Repeat this process for every leaf that you're preserving by dipping it in the wax and setting it out. Wait 3-5 minutes for your leaves to dry.[5]
- You can air dry your leaves by hanging the stems from clothespins if you prefer.
- You can repeat this process to add another layer of glycerin if you want it thoroughly protected.
[Edit]Drying Leaves with Borax - Mix 1 part borax with 2 parts white or yellow cornmeal. Add 1 part pure powdered borax and 2 parts white or yellow cornmeal to a glass bowl and stir them with a wooden spoon. You need enough of this mixture to completely cover your leaves, so weigh your ingredients as needed. You need to completely cover your leaves with this mixture. If you're only preserving 3-5 leaves, you can use 1/2 cup (65 g) of borax and 1 cup (130 g) of cornmeal. Adjust your measurements as needed based on the number of leaves and the shape of your container.[6]
- You can get cornmeal and borax at a grocery store. Borax is a cleaning agent commonly found in laundry detergents.
- This method works best with bright flowers and leaves. Green plant matter will become slightly duller using this process.
- It doesn't matter if you use white or yellow cornmeal.
- Coat the bottom of a glass pan or paper box with your borax mixture. Grab a glass pan or large cardboard box that is big enough to hold your leaves. Use a ladle or large spoon to pour a layer of your borax mixture. Spread the mixture out with the flat bottom of your spoon or ladle to create a level base.[7]
- Add the leaves that you want to preserve to the top of the borax. Take your leaves and gently drop them on top of the borax. Spread out your leaves so that they aren't overlapping one another. Use needle-nose pliers to gently pick up individual leaves and reorient them as needed.[8]
- So long as each leaf is surrounded on all sides by the borax, you should be fine.
- Cover the leaves completely with another layer of borax. Grab your spoon or ladle and add another layer of borax. Pour the borax and cornmeal gently over the leaves until they're completely covered.[9]
- You can create multiple layers if you're drying a lot of leaves. For example, you can put 5-10 leaves on the first layer, cover them, then add another layer of 5-10 leaves and cover those.
- Let the leaves dry in the borax mixture for 2 weeks. Cover the box or pan and let it sit. Wait at least 2 weeks for the leaves to dry out. The cornmeal and borax will absorb the moisture in the leaves without lifting a lot of the color out. After 2 weeks have passed, use a slotted spoon to gently lift the leaves out.[10]
[Edit]Preserving Leaves with Glycerin - Mix a solution of 2 parts warm water and 1 part glycerin. Grab a pitcher or bowl and fill it with your glycerin. Add twice as much warm water to the pitcher or bowl. Mix the glycerin and water together using a metal spoon or mixing stick. At first, the mixture will appear cloudy. Continue mixing until the cloudiness disappears and the glycerin and water become completely clear.[11]
- Unless you're preserving more than 10 leaves, you only need about of glycerin and of water.
- You can buy glycerin online, although some larger pharmacies may carry it. It is a thickening gel and preservative agent used in skin care products and food.
- This is the most labor-intensive method. It is a great way to preserve the texture and colors, though. However, green shades will likely darken using this method.
- Fill a plastic container halfway with the glycerin mixture. Grab a food-safe plastic container. It doesn't need to be disposable, but cleaning glycerin can be kind of a pain. The plastic to-go containers you find at some restaurants are perfect for this. Pour your glycerin and water into the empty container until it is halfway full.[12]
- You can use a glass container if you'd like, but you'll need to do some serious cleaning after you're done. Glycerin leaves an oily residue behind.
- Cut the stem of your leaves using garden shears or clippers. Trim your leaves at the stem so they're as long as you want them to be. If there isn't much stem left, cut the final of the stem off. This wound will give the glycerin a way to seep into the leaf and replace the moisture.[13]
- This process will not work if you don't cut the stem.
- Drop your leaves into the glycerin and press them down a little. Take your leaves and set them on top of the glycerin. Use a mixing stick or the flat side of a spoon to gently press the leaves down into the glycerin. Push them down to ensure that they are fully covered.[14]
- Cover the leaves and weigh them down if they won't stay submerged. If your leaves aren't staying under the surface of the glycerin mixture, grab a plastic lid. Put the lid on top of the leaves and weigh it down using some small rocks or pebbles. This will keep the leaves from popping back up.[15]
- Leave your leaves in the glycerin for at least 24 hours. The longer you leave the leaves in the glycerin, the more effective this process will be. However, the longer you let the leaves soak, the more likely the color is to change. Let the leaves soak for at least 24 hours and no longer than 2 weeks to ensure that you preserve them without damaging the colors.[16]
- Keep the leaves in a dark area to ensure that the sun doesn't dye the leaves while they're soaking.
- Dry your leaves with paper towels and flatten them for 3-5 days. Remove your leaves by gently lifting the stems out with your needle-nose pliers and set them on top of a dry paper towel. Set another paper towel on top of the leaves. Then, flatten the leaves by setting the towels between panes of glass or the pages of a book. Set a heavy object on top of the glass or book and leave your leaves for 3-5 days to flatten them out and dry the excess glycerin off.[17]
[Edit]Things You'll Need [Edit]Using Wax to Preserve Leaves - Pillowcase
- Iron
- Glass bowl
- Wax
- Spoon
- Pot
- Water
- Needle-nose pliers
- Oven mitt
- Wax paper
- Cloth
[Edit]Drying Leaves with Borax - Borax
- Cornmeal
- Slotted spoon
- Box or pan
- Ladle or spoon
[Edit]Preserving Leaves with Glycerin - Glycerin
- Water
- Spoon
- Mixing Stick
- Needle nose pliers
- Bowl or container
- Glass panes or book
[Edit]References [Edit]Quick Summary |
| How to Propagate Air Plants Posted: 21 Oct 2020 09:00 AM PDT Air plants, also known as Tillandsia, are unique, low maintenance plants that don't need to develop a root system in order to grow. If you already have an air plant on hand, you can wait for it to sprout pups or offsets. You can also collect, soak, and germinate seeds to produce new plants. Whether you're a seasoned or amateur garden, air plants can be a great addition to your home. [Edit]Using an Offset or Pup - Watch for your air plant to develop offsets or pups. As air plants mature, they develop offsets, otherwise known as pups. Examine the bottom of your plants to see if any new offsets are growing from the main plant.[1] Air plants are part of the bromeliad family, which take a notoriously long time to grow. If you're caring for a young plant, be prepared to wait several years before seeing any offsets or pups.[2]
- Some plants may have multiple pups or offsets growing from the mother plant, which is normal.[3]
- If you don't already have a mature air plant, buy one from your local gardening center or nursery.
- Twist off the pup to separate it from the base plant. Wait for the offset to be a third of the size of the actual air plant. Pinch this growth with your fingers, then slowly twist it counter-clockwise. Continue rotating the plant slowly until you've completely pulled it off the main air plant.[4]
- Don't remove the pup too quickly, or you could damage the plant.
- Water and nourish the plant to keep it healthy. Lay the separated pup on a flat surface and tend to it like any other air plant. Spritz the independent pup with tap water on a weekly basis so the plant can continue to grow.[5]
- Move the air plant to a new place to use as a decoration. Once the plants have grown to your desired size, place them somewhere around your home as an accent. Use fishing line, liquid nails, or hot glue to display the plant, or use another method of your choice![6]
[Edit]Germinating the Seeds - Collect seeds from an existing air plant. Examine the surface of an air plant that's currently blooming, and look for wisps of cotton along the tips of the plant. Remove these wisps and set them aside in a small bowl or container.[7]
- Soak your seeds in a bowl of water for 3-4 weeks. Fill a bowl or other container with tap water and place them somewhere you won't forget about them. Keep an eye on the seeds over the next few weeks and wait for them to swell and grow in size. When the seeds are beginning to germinate, they'll look slightly green and be about the size of a rice grain.[8]
- You don't need to cover the seeds—just place them in an area where you can monitor them.
- The seeds don't need to be kept under any kind of direct sunlight while they soak, so you can leave them wherever you'd like.
- You can purchase these seeds at a garden center or nursery.
- Place your seeds on a piece of cheesecloth in indirect sunlight. Scoop the seeds out of the container and spread them along a piece of cheesecloth. Arrange this cloth in an area that gets a lot of indirect sunlight, like a porch or patio.[9]
- You can also use a soft sheet of Velcro for this.
- If you keep your air plants inside, leave them near an eastern- or western-facing window.[10]
- Spritz the seeds with water on a weekly basis. Fill a spray bottle with tap water and lightly mist your growing air plants 1 time each week. You can also submerge and soak the seedlings for 20 or so minutes, then drape the plants upside-down to get rid of any extra water.[11]
- If your air plants aren't getting enough water, they'll start withering and curling in on themselves.
- Always water your air plants in a place where they can drain easily.
- Nourish the growing seedlings with a basic liquid fertilizer. Search a gardening center or nursery for liquid fertilizer that's designed for air plants. Follow the instructions on the fertilizer bottle by using ¼ of the recommended amount of product. Pour the small amount of fertilizer into the spray bottle or bowl that you normally use to water your plants. Fertilize the plants once per month, if you desire.[12]
- You don't have to use a fertilizer, but it could provide extra nutrients to your plants.
- Transfer your plants to a new surface once they bloom. Wait for your plants to be several inches or centimeters long, or large enough to soak up water on their own.[13] Find a place in or around your home where you'd like to arrange your plants. For a natural look, you can attach your air plants to rocks, seashells, or other natural surfaces. If you'd like a more creative option, use a decorative plant stand or piece of line to show off your plants.[14]
- Don't display your air plant in an area with water, as this will cause long-term damage.
- Air plants grow very slowly, and it may take more than 9 months for the plants to reach their full size.[15]
[Edit]Caring for Air Plants - Place your air plants in any area with indirect light. Search for a place in your home with southern-facing windows. Leave your plants in an environment that's somewhere between so they won't wither or freeze.[16]
- If you place your air plants outside, make sure that they're not in direct sunlight.
- As long as your air plants are kept in an area with indirect sunlight and a consistent temperature, you can place them wherever you want.
- Mist or submerge your air plants on a weekly or regular basis. Fill a spray bottle with cool tap water and spritz the surface of your plants 2-3 times each week. If you don't want to tend to the plant as frequently, soak it in a glass or bowl of water for 30 minutes. You only need to soak your plants once every week or so.[17]
- Add a small amount of liquid fertilizer to your plants on a monthly basis. Read the instructions on a package of basic liquid fertilizer and pour out ¼ of the recommended amount. Mix the product into a bowl or spray bottle filled with water, then spritz or soak the plants as you normally would. Only use fertilizer once a month, as it isn't essential to your air plants' health.[18]
[Edit]Warnings - Air plants only bloom once before withering away, so be sure to have plenty of seeds on hand.[19]
[Edit]Things You'll Need [Edit]Using an Offset or Pup [Edit]Germinating the Seeds - Bowl or container
- Air plant seeds
- Cheesecloth
- Water
- Spray bottle
- Liquid fertilizer
[Edit]Caring for Air Plants - Water
- Spray bottle
- Bowl
- Liquid fertilizer
[Edit]References |
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