Things Needed To Start A Small Business

Starting a small business can be an overwhelming venture. Once you have developed a great idea for an innovative product or service, it may be difficult to define your next step. There are some important things that you will need to put together prior to launching your business. These items are crucial to starting a successful and profitable small business.

Break-even Analysis

Before you can begin your small business enterprise, you must determine that you can indeed make money from this venture. The Complete Idiot's Guide to Starting Your Own Business defines a break-even analysis as a "technique used to determine the quantity of an item that must be produced or sold to cover the fixed expenses associated with the time period in question." In layman's terms, this means that you must determine if your service or product will still generate income after you have paid for all of the supplies, labor and other expenses associated with producing it. The break-even analysis is crucial to proving to investors and lenders that your business will be profitable.

Business Plan

Your business plan will explain your product or service and outline the details of the business, the cost of production, and facts and figures about the first few years of operation. The business plan should also include a cash flow analysis. The purpose of the business plan is to provide lenders and partners with a snapshot of what you plan to do and how it will be successful. Keep the business plan short and focused, highlighting the most important information.

Money

Unless you have extensive funds of your own, your small business will need some outside investors to provide the capital for start-up. You will need enough funding to cover rent and maintenance for your new place of business, equipment and supplies for producing your product or providing your service, and a salary for those on your payroll. A bank may be able to provide you with a small business loan to cover these costs. Other options include signing on a business partner or seeking out investors.

When you're pitching your idea, stick to business and avoid trying to "guilt" others into helping you. A solid business plan combined with your personal enthusiasm and knowledge about the project should be enough to sell others on the idea.

Marketing Plan

As you are getting your small business off the ground, you will need a solid marketing plan to draw in new customers and clients. You can hire a professional marketing agency to help you get the word out in the most effective way possible, but keep in mind that this will be an expensive project. You can also create your own advertising in print, online, on the radio or through a television ad. The most cost-effective method for promoting your new business is through word of mouth, so you should enlist friends and family to spread the word as much as possible. Keep in mind that a simple marketing plan will help to keep your start-up costs down.

Internet Presence

Many people search online for a product or service before they leave their home to conduct research in person. This makes an Internet presence absolutely essential for most small businesses. A well-created and maintained web page will give a written and visual reference to those who are interested in your company. Website providers such as Godaddy.com offer domain names and web page hosting for as little as $10 a year. A website like this will give your company an excellent promotional tool for everything from mailing lists to online coupons while providing an excellent point of reference for anyone interested in learning more about your company.

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What Part Of The Body Works While Running

Running is a full-body workout that burns a high number of calories.

Running is an exercise that is both aerobic or anaerobic, meaning your body burns fat stores or glucose as fuel. Whether you are sprinting and completing anaerobic exercise, or you are completing a long easy jog and, therefore, doing aerobic exercise, you are using almost every part of your body.

Leg Muscles

When you're running, your legs get a good workout. In your lower legs your calf muscles contract to propel you along. The hamstring muscles, which are in the back of your upper legs, and your quadriceps, which are a set of four different muscles in the front of your thighs, are all contracting while you are running. Hamstrings work especially hard when you're running uphill and also help to strengthen the muscles in your glutes, or gluteus muscles.

Abdominal Muscles

Abdominal muscles, also known as your core muscles and, most simply, your stomach muscles, are contracted and strengthened when running. Both your upper and lower abdominal muscles contract when you're running to stabilize your back and core and help you maintain proper posture. One of the benefits of running is that your core becomes stronger, and therefore the muscles in your stomach also become stronger and firmer.

Arm Muscles

When you're pumping your arms while running, your biceps contract. Your shoulders are also used during running. Long-distance runners often have slender arms and shoulders because they are using their arms consistently throughout the run.

Heart

The heart is a strong muscle responsible for getting blood to every area of your body. When running, your heart rate speeds up and your heart begins pumping an increased amount of oxygen-rich blood to all of your muscles so that you can run longer. Running strengthens your heart, which also contributes to better overall health.

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Why Is It Important To Drink Water Before You Go To Sleep

The amount of water a person needs each day depends on body size, activity level, and local climate. Drinking too little water can cause severe consequences. The best way to drink enough water is to drink throughout the day.

Significance

When you don't drink enough water, you can become dehydrated. You can feel dizzy, nauseous, and faint. Your organs can be affected and in severe cases, organ failure may occur.

Function

Water regulates the body's temperature. Water is lost through sweat, urination, breathing and daily activities. Infants and the elderly are especially prone to dehydration, and their water intake should be monitored.

Spread It Out

It is important to drink water before and after exercising, and then throughout the day. A tall glass at the start of each day is a good way to begin. Drinking the amount needed at once is not a good idea and can even be toxic.

Skin Care, Muscles, Kidney Stones

Drinking water at night will keep the skin hydrated and supple. It will help prevent kidney stones, keep a person regular, and keep joints and muscles well-lubricated.

Fight Disease

A tall glass of water at bedtime will reduce the risk of diseases and infections by helping flush away toxins. It is also beneficial in reducing the risk of heart disease.

Energy

You will wake up well-rested and more energized when the body is hydrated at night. Water intake at bedtime can aid in weight loss, help build muscle, burn fat, and keep the body's temperature in check. It will also help prevent a hangover.

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Workouts To Increase Foot Speed

The ability to cover distance on foot quickly, known as foot speed or sprinting speed, is important in many sports. For instance, outrunning a defender in football or running to the net in time to return a drop shot in a tennis match can be the difference between success and failure. Training geared toward increasing foot speed is an important component of the workout regimen used by many athletes.

Strength Training

Raw leg strength and power make a key component of sprinting ability. If your legs are not strong enough, you simply won't have the ability to propel yourself forward quickly. Weight training workouts aimed at increasing raw strength will help build foot speed. Leg exercises such as squats, dead lift, leg press, lunges and calf raises should be incorporated into your lifting routine. Core strengthening exercises like crunches, sit ups and lower back extensions are also important. When lifting to improve maximum strength, focus on lifting a large amount of weight with only a few repetitions. For instance, try to lift 70 to 90 percent of your maximum strength for each exercises and do 2 to 8 repetitions.

Shuttle Run

The shuttle run is a sprinting and acceleration drill that can help promote explosiveness and train the athlete to change direction quickly. Sometimes called "killers," the shuttle run is performed by sprinting forward a set distance, turning back and sprinting to the starting position and then sprinting forward and repeating the process for several more set distances that are progressively further away. This drill is often carried on a basketball court, by starting at one end of the court and sprinting to and from the near free throw line, the mid-court line, the far free throw line and finally the other end court line. The drill can be run several times in a row with minimal rest to promote the ability to maintain foot speed despite fatigue.

Jumping Drills

Jumping and leaping are effective ways to promote leg power and foot speed. Skipping rope at a fast rate for several minutes is a quick and effective workout or warm up. Jumping forward and backward as well as side to side over tall boxes, chairs or hurdles can help promote speed. Another common speed and agility drill is to hop on one foot in a preset order as quickly as possible. Dots painted on the floor of a gym or weight room are sometimes used as an aide for this drill.

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Weightlifting To Lose Weight

Obesity is a major risk factor for cardiovascular disease, certain types of cancer and Type 2 diabetes, according to the Centers for Disease Control and Prevention. It has long been established that cardiovascular activities, such as walking and running, can help you lose weight. However, if done properly, weightlifting also can lead to weight loss.

How It Works

Weight loss is the result of using more calories than you consume. Weightlifting can help you lose weight in two ways. First, by lifting weights you are burning calories. Generally, you burn calories at a slower pace lifting weights than you would with aerobic exercise. However, there are ways to increase the rate at which you burn calories through weightlifting. These ways are discussed below.

Second, according to Greg Gillies, writer for "Ironman Magazine" and author of "Fit Physique," an intense weightlifting program can elevate your metabolism for up to 39 hours following your workout. This means that you are burning calories while essentially doing nothing. One study in the Netherlands found that after 18 weeks of weight training, young men were able to speed up their metabolism by as much as 9 percent.

Specific Weighlifting Tips

In order to burn the most calories possible during a weightlifting routine, Martica Heaner, an exercise physiologist and nutritionist and award-winning fitness instructor, recommends performing more lower-body exercises, such as squats and lunges, or doing a circuit routine. A circuit routine moves the person exercising quickly from one exercise to another with only 30 seconds of rest between exercises. Additionally, Heaner suggests inserting cardiovascular exercises, such as jumping jacks or jogging in place, in between weightlifting exercises.

Finally, Heaner notes that to elevate your metabolism, your weightlifting routine must be very intense. This means pushing your body with relatively heavy weights and limited rest in between sets and exercises.

Warning

If weightlifting is done correctly, you can lose fat, increase muscle tone and improve your bone density, according to the Mayo Clinic. However, if done incorrectly, you will not achieve these benefits and you may get injured. An improper technique can lead to sprain, strains and fractures that could derail any future exercise plans. You should consult a certified trainer in order to learn proper techniques.

Proper breathing while working out also is important, according to the Mayo Clinic. This sounds simple, but many people hold their breath when they exert themselves. This can lead to dangerous increases in blood pressure.

Finally, the Mayo Clinic warns that you should not overdo it. Start off slow and gradually work your way to heavier weights and more intense routines.

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Walk Off Home Run Definition

Walk off home runs are fabled and exciting moments in baseball lore. Few moments in sports carry the drama of a walk off home run, which instantly ends a game.

Must Be Hit by the Home Team

By definition, a walk off home run is a home run that ends the game immediately. The teams then walk off the field, hence the name, "walk off home run." In order for this to happen, the home team must hit the home run. The home team gets the last chance to bat in any inning and in the entire game, and therefore the visiting team does not have a chance to come back after a walk off home run.

Walk Off Home Run Situations

For a walk off home run to take place, the game must either be in the ninth inning or in extra innings. Additionally, the game must either be tied or the home team must be behind.

Scoring

When a team hits a walk off home run, every runner gets a chance to score. This means that despite the fact that the first or second runner may give the home team the winning run, every person on the base path gets to score.

Touching Home Plate

The game is not officially over until the hitter of the walk off home run touches home plate. This is an important technicality, as the game is not over when the ball goes over the fence. The batter still has to round the bases, touching all of them, and continue on to touch home plate to score the run.

Not the Only Walk Off

Walk off home runs may be the ultimate in terms of winning a baseball game, but it's not the only "walk off." Any hit by the home team, when tied or losing in the ninth inning or in extra innings, counts as a walk off hit. Therefore, walk off singles, doubles and trips, as well as walk off ground rule doubles, all take place. Walk off walks also occur when the batter is walked with the bases loaded, causing the winning run to score in a tied game.

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Why Are Bananas Causing Gas To Form In My Stomach

The digestive cycle produces intestinal gas naturally, but gas may cause discomfort when it accumulates in excess. Bananas contain high levels of carbohydrates that can produce larger than normal amounts of methane gas when digested.

Carbohydrates

Bananas store their carbohydrate energy in high concentrations of natural fruit sugars called sucrose, fructose, and glucose. When the body has consumed more fructose than it can rapidly digest, the remainder often ferments in the large intestine. This fermentation causes a gas buildup in the large intestine that forces gas into the stomach.

Eating Habits

When you gulp bananas quickly, you may swallow large amounts of air. The oxygen in the air can cause pressure and gas pain when it accumulates in the stomach. Chewing each bite carefully and swallowing with the mouth closed can help prevent this unwanted air from entering the body.

Fiber

High levels of dietary fiber may be difficult for the digestive system to handle without increasing gas in the stomach. Limiting intake to one banana a day or waiting for a bowel movement before having more may help.

Allergic Reactions

Allergic reactions to bananas can include intestinal gas and upper intestinal pain. Consult your medical provider to get an allergy screening, and consider limiting or eliminating bananas from your diet.

Exercise

Limiting exercise and movement will slow or stall the digestion of carbohydrates such as those contained in bananas. You can help relieve gas pressure in the stomach with moderate exercise, such as walking or swimming, which jump starts the body's metabolism.

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What To Wear Under A Ski Jacket

Layering your clothes is the best way to stay warm and dry while skiing.

The next time you hit the slopes, you can be stylish and warm with the right articles of clothing under your ski jacket. Weather conditions can change without warning at high altitudes, so dress for the sun, wind, sleet and snow before you venture out.

Function

Ski experts agree that wearing one or two layers of thin fabric is better than wearing one heavy layer. This will help to pull moisture away from the skin without overheating the body. Start with a sleeveless undershirt underneath, followed by a long-sleeved crew or turtleneck shirt.

Considerations

Cotton is a highly absorbent material that will chill the body when wet. Consider clothing made from modern synthetic fabrics that have been specifically designed for skiing. Although they are higher in price, the materials are ultra-thin and may provide a host of benefits. For example, The North Face's Softwool technology uses a cotton and Merino wool blend in their base garments that has UV protection to block out 96 percent of ultraviolet radiation.

Recommendations

The experts at Oui Ski recommend wearing a polypropylene or silk underwear top and a turtleneck underneath your ski jacket. Buy the best quality that you can afford for maximum comfort and dryness.

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Tips On Buying Shoes

There are important tips for buying shoes you can wear with comfort.

Perhaps that favorite pair of shoes needs to be replaced, or perhaps you need a specialty shoe for walking, golfing or another activity. Buying shoes requires more than a quick trip to the shoe store to find the shoes with the brightest colors or the highest heel. Buying shoes that you'll wear comfortably and without strain takes time and effort.

Time of Day

The smallest your feet will be all day is in the morning after you get up. Unless you work at night and are on your feet, morning is not the time to shop for shoes. Feet expand during the day. To find the best fit, buy shoes in the late afternoon.

Measure

Don't assume you know the measurement of your feet. Since feet are usually different sizes, measure each foot separately. Try shoes on your largest foot first. If the shoe style fits your largest foot, it will fit your smaller foot. However, if you purchase shoes based on trying a shoe on your smaller foot, you may find the other shoe is not large enough, leaving you uncomfortable.

Always try on both shoes. Don't rely on how a shoes fits one foot. What works on one foot may not work with the other.

Under the Shoes

Try on shoes with the type of socks or other foot covering that you'll normally wear with the shoes. If you buy shoes wearing nylons but you'll usually wear them with socks, the shoes will end up being too tight. If you buy shoes based on how they fit over socks but you'll usually wear them with nylons or no socks at all, the shoes will be too loose.

Length, Width, Depth

Check the length of the shoes. No matter how much you like the look of a shoe, if it is too long, your foot will slip back and forth. A shoe that is too long also presents a tripping hazard.

Make sure you can wiggle your toes without a problem or without contact with the tip of the shoe.

Shoes need to be wide enough for your feet. The widest part of the shoe should allow some movement back and forth. If the shoe pinches at the toes or at the widest part of the shoes on either foot, find another pair of shoes.

Also consider the depth of the shoe. Some people have thick feet, while some have very thin feet. The depth of the shoe is important. If your foot feels crammed into the shoe and the top presses down on your foot, the shoe isn't deep enough for your foot. If there is too much room between the top of the shoe and your foot, the depth is too much for your foot shape. Both problems will lead to long-term discomfort either from rubbing or slipping.

Consider heel width. Make sure the heel of the shoe doesn't pinch your heel or allow slippage. If your heel slips back and forth or up and down in the shoe, you'll end up with sores.

Problem Feet

If your feet have problems particular to your situation such as bunions or callouses, keep these things in mind when purchasing shoes. This may mean buying a size larger so the shoe does not pinch or rub. Even if you are not in pain at the store, always consider how the shoe would fit during a painful flare-up.

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What To Do When Your Blood Sugar Drops

What to Do When Your Blood Sugar Drops

Diabetic comas can happen when the blood sugar drops quickly. Each person reacts differently, but unhealthy blood sugar levels are 40 milligrams per deciliter for women and 50 milligrams per deciliter for men. Diabetic comas can cause brain damage and lead to death.

Normal Levels

A normal blood sugar level is 70 to 100. For diabetics, the range is broader, usually 70 to 120.

Symptoms

Symptoms occur when sugar levels drop below 70. Symptoms are shakiness, dizziness, confusion, blurred vision, sweat, irritability and weakness.

Treatment

Diabetics should act quickly when they feel symptoms. Taking 15 grams of carbohydrates and waiting 15 minutes to see if the blood sugar level increases to 70 are the first steps. The next step is to repeat the 15 grams again. Possible foods include half a cup of juice or regular soda, one tablespoon of sugar or honey, two tablespoons of raisins, or three to four glucose tablets.

Warning

Type 1 diabetics, especially, may pass out if their blood sugar levels drop below 40 or drops rapidly. Severe hypoglycemia involving loss of consciousness is a medical emergency that requires immediate attention, usually an injection of glucagon.

Prevention/Solution

Eating at regular times and taking prescribed medication helps prevent low blood sugar. Testing your blood sugar at regular intervals helps diabetics control their blood sugar. A diabetic who experiences frequent lows should report this information to her doctor.

Expert Insight

Diabetics should always carry glucose tablets or other foods for emergencies. Type 1 diabetics or people who are prone to severe low blood sugar should carry a glucagon kit.

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What Is Normal Body Fat For Men

There's no simple answer when it comes to the proper body fat percentage for any man. While we can easily get a general idea of what a person's body fat percentage should be based on age and gender, it is important to remember that each person is an individual with a different metabolism and lifestyle.

Average Body Fat Percentage

The average body fat percentage for the general population can be categorized by age and gender. For a man up to the age of 30 the average body fat percentage is between nine and 15 percent. For a man between the ages of 30 and 50 the average body fat percentage is between 11 and 17 percent. For the man over the age of 50 the average body fat percentage is between 12 and 19 percent.

Athletic Men

An athletic man will find that his body fat percentage is lower than the numbers listed above. The numbers will vary depending upon the individual's age, sport, and level of activity. Most male athletes range between five and 20 percent body fat depending upon the sports they choose.

A male cyclist, for example, usually has a body fat percentage between five and 15 percent. A male weightlifter may have an average body fat percentage between nine and 16 percent. A male gymnast may have a body fat percentage ranging between five and 12 percent.

Types of Body Fat

Everyone needs a small amount of body fat in order to survive. What most people don't realize is that there are two types of body fat that, when combined, make up an individual's total body fat. These two types of fat are storage fat and essential body fat.

Storage fat is the fat you would find subcutaneously, or right under your skin's surface. Men and women have similar percentages of storage fat, about 12 percent.

Essential body fat is the fat your body needs in order to function properly. The average man has around three percent essential fat in his body.

Dangerously Low Body Fat

Individuals with significant weight or body image disorders may believe it is important to lower their body fat percentages as much as possible. Doing so can be dangerous to you if you lower your body fat percentage to a point at which you do not have enough essential fat in storage. Your body needs a small percentage of storage fat to protect your major internal organs, among other uses.

High Body Fat Percentages

Excess body fat will hinder your ability to live life to the fullest, slowing down your speed and chipping away at your endurance. Make sure you compare your age and level of activity before determining what body fat percentage you should maintain. Seek the advice of a nutritionist or personal trainer to help you determine what body fat percentage is right for you.

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Why Do You Put Fragrances On Your Pulse Points

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Pulse points" are those points on the body where you feel your heart beat--wrists, throat, under the ears, on the inner elbows and behind the knees. The veins are closest to the surface of the skin at these points. When the heart beats, the pulse disturbs the surface of the skin.

In the same way, the pulse beating at these points will disturb the fragrance you have dabbed or sprayed on. As the fragrance is disturbed, it is continuously refreshed. The pulse points are also warmer than other areas of the body. A perfume reacts to warmth and the scent is stronger on the warmer areas of a body, so if you spray or dab perfume on these warmer pulse points, it will make a stronger presence.

Because perfume (not eau de toilette) is so expensive, you want to make it go as far as you can. You also don't want to overuse a scent; you will overpower people as you encounter them. Using pulse points helps you to use less scent, which will subtly announce your presence.

If you have dry skin, get into the habit of "layering" your scent. Use a skin moisturizer of the same scent (or unscented) which you plan to wear. The moisturizer will keep skin moist, which means the perfume will stick to skin and last longer throughout the day. Apply moisturizer to the pulse points you will be using before you spray or dab on perfume. If your skin is oily, fragrance will last longer on your skin and pulse points than it will on someone who has dry skin. The scent you use will also be more intense because your skin is oilier. You will not need to reapply your scent as often as a woman with drier skin.

Do not rub perfume into skin. Doing so will break down some of the molecular composition (or "bruise") the perfume. Also, vary the pulse points from time to time. If you used your throat, behind your ears and your wrists, next time, use the crooks of your elbows and the backs of your knees.

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Types Of Large Dog Breeds

Types of Large Dog Breeds

Dogs are family members, friends and co-workers as well as assistants to the blind and handicapped. Large dogs are social, playful and full of life, but even dog lovers will admit that not everyone is suited for a large breed. Large dogs need room to run, require ample time and exercise and are often prone to breaking household items due to happy tails and indoor play; they also need owners who are understanding and forgiving of ups and downs of owning a large breed.

General Information

Large breeds are actually divided into two categories; large and giant. In order for a breed to be listed in either category requires a minimum height of 25 inches from the floor to the top of the shoulder.

Large dogs require abundant space for healthy exercise. People who choose large breeds should be willing and able to devote a fair amount of time to the animal for affection, play and care. Most large dogs thrive in family households due to being highly social and even tempered. They are a source of security, if trained properly, as well as a deterrent to intruders.

Giant Breeds

Giant breeds truly live up to the classification and are the largest in any breed line. More commonly known giant breeds are the Great Dane, Irish Wolfhound, Akita, Mastiff, Great Pyrenees, St. Bernard and Newfoundland. More exotic members of this classification are the Kuvasz, Scottish Deerhound, Caucasian Mountain Dog, Dogue de Bordeaux (French Mastiff) and Anatolian Sheppard.

Giant breeds are known to consume massive quantities of food and require regular exercise. Some giant breeds are atypical compared with most large dogs in general; for example, the Great Dane is a terrific apartment dog despite its size. The Great Dane has spurts of energy and will fit into specific routines if trained to do so, leaving the owner with a calm, polite pet that can be trusted when left alone. Other giant breeds that do well in apartments and condos are the Akita and French Mastiffs.

Large Breeds

Large breeds require the same space and maintenance as giant breeds; they are simply a little smaller than giant breeds. Large breed dogs include common varieties such as the Bloodhound, Afghan Hound, Coonhound, Collie, German Sheppard, Foxhound, Boxer, English Setter, Labrador, Irish Setter, Golden Retriever, Sheepdogs, Doberman, a variety of Terriers, Rottweiler and Huskies. More exotic of large breeds include the Tosa, Vizsla, Weimaraner, Spinone Italiano, Saluki and Portuguese Water Hound. The majorities of large breeds are exceptionally active and need active owners.

Consider

Potential owners of any pet should always research the breed they are considering to ensure a good fit into their lifestyle. When selecting a dog consider a few thoughts in the process: the size of the living space, the maintenance costs, is the home a rental and, if so, are pets allowed. Too many animals end up on the streets or in shelters because they were obtained without considering more than their cuteness. Responsibility is key when choosing dog that will become a part of the household for the next eight to 15 years.

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What Is The One Best Exercise For Back Pain

There is no one perfect exercise for back pain because there are a wide variety of causes of back discomfort, so what works for one individual may actually do harm to another. Nonetheless, one simple exercise does seem to at least help all back-pain sufferers.

Walking Away The Pain

If you have seen a doctor and been told that there's no serious underlying damage to your back but are still in pain, consider walking. It is low-impact and improves all elements of your health, increasing mobility and reducing arthritic conditions. Walking also strengthens the core muscles often cited as central to good back health.

Better yet, it requires no special equipment and no supervision and can be done at home on a treadmill or outside anywhere you choose.

Why Is Walking So Effective?

Walking uses every major muscle of the column of your body, internal and external, to maintain balance as you move. All the muscles that support the spine are brought into play, but in a gentle, moderate fashion. Unlike running, jogging or competitive sports, walking distributes the exercise in an even fashion and applies it only as needed to maintain posture and keep you in motion.

Programs that provide special exercises to strengthen and stimulate core muscles can help with particular health issues and reduce specific pains, but as a general exercise they can't improve on walking itself.

When It Hurts to Walk

In many cases, if you have back pain walking hurts, causing discomfort in the hips that shoots up the spine into the shoulders.

But it can be amazing how quickly you can make progress if you start slowly and push yourself to do more every week. You'll soon find that a short walk will turn into a walk around the block and later a long-distance trek.

Do I Need Extra Exercises?

A doctor or therapist may recommend particular spot exercises to strengthen your particular problem areas, as well as stretches to help lengthen and ease the strain on tendons and ligaments and unclench muscles that tend to tighten up. There may be a great extra exercise for you, but your primary exercise should remain walking.

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Triathlon Prerace Diet

Swimming, cycling and running are most commonly the three events in a triathlon.

A triathlon is an athletic event in which the competitor completes a predetermined combination and distance bicycle ride, run and swim. The length, terrain and competition varies widely from race to race. For instance, the Ironman triathlon, regarded as one of the most difficult, is comprised of a 2.4-mile swim, 112-mile bicycle race and a 26.2-mile run. The nutritional needs of a triathlete differs from the needs of the general population. Training and competing burns a tremendous amount of calories, and proper vitamin and caloric intake is vital for health, recovery and performance.

Pre-Race Nutrition (Long-Term)

Pre-race nutrition planning begins long before the day of the race--while training for a triathlon, nutrition should be a primary consideration. Adequate caloric intake, including protein, fats and carbohydrates, is necessary to promote tissue repair, endurance, and athletic performance and improvement. Carbohydrates provide quick-burning energy, while proteins support muscle repair and strengthening. Fats provide slower-burning energy, especially useful when carbohydrate stores have been depleted during long training sessions.

Staying Properly Hydrated

Adequate water and fluid intake is of utmost importance. Proper hydration is needed to maintain peak performance levels during competition. In the 72 hours before a race, fluid consumption should increase to ensure necessary hydration. Water alone, though, is frequently not enough, especially if competing in the heat. Electrolytes must be included to prevent an electrolyte imbalance. Performance drinks, like Gatorade or Cytomax, can be used in conjunction with water to keep electrolytes balanced and hydration levels adequate.

Final Meal

At least 12 hours before starting a triathlon, you should consume a large, carbohydrate-filled meal. Consuming a large meal this far beforehand ensures that digestion will occur before the race and that the nutrients and glycogen from the meal will be available to your body. Glycogen is necessary to fuel the body past its normal threshold--large carbohydrate consumption (also known as "carbo-loading") can drastically increase energy levels and stamina during a long (90-plus minute) triathlon.

Pre-Race Nutrition (Short-Term)

Some triatheletes opt to not eat anything immediately before the race, instead opting to drink fluids. However, a small, easy-to-digest snack may help in providing immediate energy--a banana, an energy bar or a simple protein smoothie are common choices. Anything eaten preceding the race should be consumed at minimum of two hours before the start to avoid intestinal upset.

Post-Competition Nutrition

After the triathlon is over, post-competition nutrition becomes important. During the triathlon, your body undergoes lots of stress and uses energy. Restoring electrolyte balance (with sports drinks and salt), re-hydrating and prompting muscle repair are the most important aspects of post-race recovery. Foods with carbohydrates and proteins (rice and pasta with some type of protein--chicken, fish or tofu--is an excellent choice) are especially useful in restoring energy after a race. Adequate rest is also recommended to ensure recovery.

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The Kinds Of Bread At Subway

Subway offers 12 different kinds of bread.

Subway is a restaurant chain that specializes in sub-style sandwiches and salads. The first store was opened in Bridgeport, Connecticut by a 17-year-old teen named Fred DeLuca, who was trying to pay for medical school. Today, Subway restaurants offer 12 different kinds of sandwich bread. Add this to my Recipe Box.

Regular Breads

Subway restaurants offer nine different kinds of 6-inch and foot-long bread choices. You are able to choose from nine-grain wheat, hearty Italian, honey oat, white Italian, Italian herb and cheese, Monterey cheddar, Parmesan organ, roasted garlic and sourdough breads. The nine-grain wheat bread and honey-oat bread are marketed as the healthy alternatives to the other breads containing cheese.

Flatbread

Subway restaurants also offer flatbreads as a healthier option to the regular 6-inch sub breads. Restaurant patrons can get any regular foot-long sub on a flatbread sandwich for the same price. Patrons can also have their flatbread sandwiches toasted. Flatbreads contain 220 calories, including 40 from fat.

Mini Breads

Subway restaurants offer mini breads for children and those who wish to consume a smaller sandwich. The mini breads come in Italian and wheat and contain between 130 and 140 calories. The mini sandwiches are 4 inches in length.

Considerations

If you are looking for a healthier sandwich, Subway advertises eight different sandwiches that contain 6 g of fat or less. These sandwiches include the ham without cheese, oven-roasted chicken, roast beef, Subway club, sweet onion teriyaki, turkey breast, turkey breast and ham and the Veggie Delite. These sandwiches can also be served on the flatbread, but some will contain more than 6 g of fat.

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Weed Names For Dogs

Dogs like being in the weeds, and some weed names work well for dogs.

Noxious weeds, invasive species of plants that are non-native and in some way harmful to the environment, often have nice-sounding or funny names. Some of these names may make very good names for dogs because they paint a mental image that evokes an attitude or appearance. To pick a weed name for a canine, imagine calling out the name and picture what type of dog would come running.

Thistle

The word "Thistle" rolls prettily off the tongue. Thistles--even the nastiest weed of them all, the star thistle---have lovely yellow, pink, white and even crimson flowers that are fluffy and perky, and smell fairly nice. Poodles, and their designer dog offshoots---cockapoos, affenpoos, bernedoodles, bossi-poos, cadoodles, and doxiepoos to name a few---are all fluffy and smell nice if bathed regularly. Poodles are smart and perky; their derivative breeds share these characteristics. Thistle is not a gender-specific name, so apply it to either sex.

Spurge

Spurge isn't a particularly unattractive weed, but its name certainly is; it sounds like a term for snoring or flatulence. Dogs with scrunched-up faces have problems in both these categories. They snore because their noses are "smooshed" in. They are gassy because they gulp air when eating and drinking. Known as brachycephalic dogs, these breeds include: Old English bulldog and other bulldogs, pugs, Boston terriers, boxers and shih-tzus. Use this name for male dogs; it's not ladylike.

Poison Ivy

Poison Ivy is a very pretty weed, but makes people scratch like dogs. Since Drew Barrymore seduced Tom Skerritt in the movie "Poison Ivy," the term has acquired naughty female connotations. All dogs are good dogs with good "parenting," but some are just naturally mischievous: Brussels griffons for instance. These spunky, wiry little pranksters became famous in another movie, "As Good as It Gets," in which the canine star endeared himself to a reluctant Jack Nicholson. Almost any pretty, prank-loving female terrier breed would answer to Poison Ivy, but only if she wanted to.

Kudzu

Kudzu has taken over the eastern states from Maryland to Florida; its vines grow up to 12 feet a day and can literally tear apart old wooden buildings. It's a tough weed with a tough name. Pit bull tough. Rottweiler tough. Bull terrier tough. Of course, these breeds are only as tough as their owners make them, but they can do some karate moves on other dogs if provoked. Kudzu sounds like a karate move. Use it for muscular, loyal boy dogs only.

Tumbleweed

"I'm a roaming cowboy riding all day long...Drifting along with the tumbling tumbleweeds." Bob Nolan made a very unpleasant weed popular with this song; the lyrics, and the nature of tumbleweeds, epitomize cowboy dogs. These are the breeds that work on ranches and farms and can go all daylong, rolling from one responsibility to another. They include herding dogs like Australian cattle dogs, shepherds and sheepdogs, and even corgis and pulis. Dogs that guard the flock and live free and wild with their charges fit this category as well: Anatolians, Great Pyrenees and komondors, for example. It's not a gender-identifying name, so give it to a girl or boy dog.

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What To Wear To A Concert In The Winter

Trying to decide what to wear to a concert in the winter can be a bit complicated. You want to wear something that looks good but will also be functional to protect you from the cold weather. Check the weather before you leave for your concert, then dress to both impress and stay warm.

Jeans and Layers

Layers are a girl's best friend in winter, especially for attending a winter concert where you are likely to be both outside in the cold and inside with heaters running. Create your outfit for the concert by layering your clothing. Try jeans with your favorite t-shirt or top with a light to midweight sweater on top of that and a jacket or coat to complete the ensemble. Jeans are good for any type of concert because they can be dressed up or down according to what you pair them with. Choose your shirt or top according to what type of concert you are attending, whether it's a dressy top for a Broadway theatre or a plaid shirt to see your favorite rock band. If it's freezing outside, the layers will help to keep your body warm and when you get inside the venue you can easily remove your jacket and still have a cute outfit that won't be too warm indoors.

Footwear

It's always a good rule of thumb to wear comfortable shoes to a concert. In the winter you want to make sure that those shoes are not only comfortable but that they are warm. Try wearing boots. Boots are made for winter wear and are designed to keep your feet warmer than sneakers. Wear flat boots with at least a mid-calf shaft height. The boots will help to keep your feet and your legs warm while also being fashionable, whether worn with jeans or leggings and a dress.

Head Gear and Accessories

When attending a concert in the winter, the accessories that you choose to carry with you are important, especially if the concert is either outside or will require you to stand outside for any length of time. Wear a hat. Hats don't have to be frumpy or ruin your hair. You can choose a cute knit cap that complements your outfit. Wear a coordinating scarf and gloves to keep you neck and hands warm and protected. Making these accessories a part of your outfit as another layer enhances your ensemble rather than detracting from it. Take along accessories that you'll be able to and want to wear throughout the concert.

Formal Concerts

Attending a more formal concert event, such as a symphony or opera, requires different attire. If you are attending a formal concert and want to dress up but not be cold, consider a knee-length skirt with tights or boots and a dressy sweater, or woolen slacks with a nice blouse and full-length coat. Nice, flat boots can be worn with either option, keeping your footwear both warm and functional in the cold temperatures. Wearing lined clothing will help to keep you warm without having to wear lots of layers to a formal concert event. Since most symphonies, operas and other more dressy concerts will have a coat check, you can wear a longer, heavier coat than you would normally wear for a winter concert and not have to worry about keeping up with it while inside for the event.

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Wiring Requirements For Electric Hot Water Heaters

Electric hot water heaters are major household appliances that use a significant amount of electricity, and, therefore, have specific wiring requirements. Follow a few guidelines to install your hot water heater safely and ensure that it will operate properly. Does this Spark an idea?

Circuit Requirements

Standard electric water heaters use 240 volts, have a 50-gallon capacity and draw 30 amps of current. A double-pole (two switch) 30-amp circuit breaker should be installed at the breaker box to accommodate the water heater.

Cable Requirements

The cable running from the breaker box to the water heater should be 10-2 NM copper cable to ensure the circuit can handle the demands of a heater with a high-wattage heating element. This cable is sheathed, and contains three wires: black (hot), white (normally neutral, but in this case also hot), and bare copper (ground).

Direct Wiring

If the water heater is located within direct sight of the breaker box, it can be wired directly. The cable runs from the box to the splice box at the top of the heater. The cable's black wire is connected to the heater's black wire. The cable's white wire should be taped with a piece of black electrical wire to indicate that it will also be carrying current, then connected to the heater's other wire (usually red). These two connections are both made using twist-on wire connectors. The cable's ground wire should be wrapped around the water heater's grounding screw.

Cutoff Switch

If the water heater is not within direct sight of the breaker box, a cutoff switch must be installed near the heater to provide an easily accessible way to shut off power to the heater. It can be a fused or nonfused disconnect switch, and it must be rated for 30 amps. The cable from the breaker box runs to the cutoff switch box. A second length of 10-2 NM wire encased in conduit is wired to the water heater and run to the cutoff switch. Inside the switch box, the switch links the two black wires and the two white wires (both white wires are taped to indicate they're hot). The ground wires from both cables are connected to the grounding bar of the switch box.

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The Best Shoe Insoles For Hurting Feet

Hurting feet can keep you from enjoying a lot of activities that you would normally enjoy such as walking, dancing, the gym and social activities. There are many reasons for hurting feet and in order to find the best insoles, it is important to understand why your feet hurt in the first place.

Heel Pain

Heel spurs, heel pain and a condition known as Plantar Fascilitis can be painful. According to FootSmart, this condition can occur when the plantar fascia ligament in your foot is inflamed. Because this ligament stretches from your heel to the ball of your foot, it can become inflamed from inaccurate support to your arch. For this condition, you should look for insoles that provide additional arch support such as the ProArch 3/4 Length Orthotics. If these don't help your heel pain, you may need an insole that provides a heel pad or heel cushions.

Morton's Neuroma

FootSmart says that Motron's Neuroma is a condition the makes your feet hurt and feel tingly in the toe area. A bad case of Morton's Neuroma causes intense pain between the third and fourth toes. This is caused from wearing footwear that does not distribute your weight evenly across your entire foot. Women tend to suffer from this condition when wearing high heels. Insoles that can help with this condition are insoles that are extremely supportive, especially to the balls of the foot. Try Dr. Scholl's for Her ball-of-foot cushions.

Flat Feet

Flat Feet is a condition where the arch has completely collapsed. According to FootSmart, people with flat feet must support their weight on other parts of their foot to make up for the arch and this can cause intense pain all over the foot. The best insoles for this condition are insoles that provide arch support. IsoArch 3/4 Foot Supports are great insoles for this condition.

Ball of Feet Pain

FootSmart says that extreme ball of foot pain is known as metatarsalgia and can be caused from abnormalities in the bones of the foot. The best insoles for this condition are insoles that provide support to the entire foot. FootSmart has developed special men's and women's silicone metatarsal insoles specifically for this condition.

Additional Insole Tips

Sometimes insoles are thick and will make your shoes feel too small. Your best bet is to take your shoes with you when going to pick out insoles. This can help you determine how thick the insole will be and how it will work with your shoe.

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Who Are Some Famous Olympic Track Runners

Carl Lewis was voted 'Olympian of the Century' by Sports Illustrated.

The ancient Olympic games began in Greece in 776 BC, and have been very popular since the inception of the modern Olympics in 1896 and are considered to be the biggest draw. Little wonder then, that it is the track and field contests that see the most intense and powerful performances, the most excitement and the biggest stars.

Carl Lewis (USA)

Frederick Carlton Lewis, the American track and field athlete won nine gold medals in the last two decades of the twentieth century. He first competed in the Olympics in 1984, winning gold medals in the 100- and 200-meter races, as well as in long jump. He was also part of the United States relay team, which finished first in the contest. In his career, Carl Lewis won ten medals -- nine golds and one silver. In 1999, Lewis was chosen one of the century's greatest athletes at a ceremony held by Sports Illustrated. In 2001, he was elected to the National Track and Field Hall of Fame.

Michael Johnson (USA)

Johnson is arguable one of the most popular track athletes of all time. 'The Man with the Golden Shoes' is the first athlete to win both the 200-meter and 400-meter titles at a World Championship, and is still the holder of the 400-meter Olympic records -- he finished the sprint in 43.49 seconds during the Atlanta Olympics in 1996. He won a total of five Olympic medals -- two at Atlanta in 1996 (200-meter and 400-meter), two at Sydney in 2000 (400-meter, 4 x 400-meter), and one in Barcelona, 1994 (4 x 400-meter). He is the only male athlete to win Olympic gold medals in both the 200-meter and 400-meter races, and the only male athlete to win consecutive Olympic gold medals in the 400-meter race.

Usain Bolt (Jamaica)

The latest record-breaking Olympic Sprinter, 'Lightning Bolt' has participated in just two Olympic games so far -- in the years 2004 and 2008. He was the undisputed star of the 2008 Olympics, where he broke the Olympic records for both the 100-meter and 200-meter sprint, also becoming the first male athlete since Carl Lewis in 1984 to win both titles. As part of the Jamaican relay team, he set the record for the 4 x 400-meter run, becoming the first athlete to break all three records in a single Olympic games. Bolt, who has many years of competition left in him, is sure to entertain spectators, win more medals and break a few more records along the way.

Florence Griffith Joyner (USA)

Florence Griffith Joyner, or Flo-Jo as she was called, was one of the most colorful and talented athletes to have represented the United States of America. Astonishingly fast, bold and colorful -- Flo-Jo captivated spectators worldwide. In the 1988 Seoul Olympics, she won three gold medals (100-meter, 200-meter, 4 x 100-meter) and one silver medal (4 x 400-meter). She had also won a silver medal at the 200-meter sprint in the 1984 Los Angeles Olympics. However, Ben Jonson's testing for drug abuse in the Seoul Olympics cast a shadow of doubt on her performances, with many suspecting that her performance and physique both were a result of illegal substances. In 1998, she died of a heart attack at the relatively young age of 38.

Tags: gold medals, Carl Lewis, 200-meter 400-meter, male athlete, Olympic games

Top 10 Offshore Companies

The top 10 offshore companies operate in almost every continent.

The success of a company is determined by where it stands in relation to its competitors. "Fortune" magazine develops a list of the largest and most successful companies in the world. In 2010 the United States number one corporation was Wal-mart. Out of the top 10 largest corporations in the world, 8 of the companies are in countries such as China, France, and Netherlands.

Royal Dutch Shell -- Netherlands

Royal Dutch Shell is a global energy and petrochemicals producing company. The company employs over 100,000 people, operating in over 85 countries. In 2009, the corporation reported revenue of over $278 billion. Shell focuses on renewable energy and conducts business with locally owned businesses that are located in low to middle income countries.

BP -- Britain

BP operates in over 100 countries as a fuel and energy company with retail services and petrochemical production thrown in. The corporation only employees a little over 80,000 people yet reported sales of $239 billion in 2009. It produced over 18 billion barrels of oil that same year and operates under six brands: AM PM, Wild Bean Caf , BP, Castrol, Arco and Aral.

Toyota Motor -- Japan

In their fiscal year 2010, Toyota Motor Corporation produced over eight million vehicles. The corporation was established in 1987 and employs more than 300,000 people. Its owned by over 600,000 shareholders and reported sales of over $204 million in fiscal year 2010.

Sinopec -- China

Also known as the China Petroleum and Petrochemical Corporation it produces and distributes refined oil products, petroleum, and petrochemicals. The company owns and operates the largest oil refiner in China producing kerosene, jet fuel, lubricant, gasoline and diesel. In 2010, the company reported roughly $187 million in revenue. With over a half a million employees the corporation invests and explores alternative and renewable energy sources.

State Grid -- China

State Grid builds and operates power grids. Established in 2002 the corporation employs well over half a million people. It reported revenue at over $180 million in 2010. State Grid is operated by the government of China and the president Liu Zhenya.

AXA -- France

AXA is a financial protection company offering insurance alongside savings, retirement, and financial planning. It has over 95 million clients in Africa, North America, Asia, Europe, and the Middle East. For its fiscal year 2010 it reported $175 million in revenue.

China National Petroleum -- China

The China National Petroleum is China's largest oil and gas producer and supplier. It operates in nearly 70 countries producing over two million barrels of crude oil a day. The company provides China with over 40 percent of its oil products operates 26 individual refineries. In 2009 it provided oilfield engineering and services to 49 other countries.

ING Group -- Netherlands

The ING Group is a financial institution with origins in Dutch. It offers banking, investment, retirement, and insurance services. During its struggle in 2008 it began restructuring its products by separating banking and insurance services. In 2010, the company reported revenues of nearly $164 million.

Total -- France

Total produces and distributes natural gas and oil. It operates in over 130 countries and produces oil and gas in 30. Revenue for 2010 was more than $155 million. In addition, the corporation produces fertilizer and adhesives. Total holds interest in coal mining and solar power sources.

Volkswagon -- Germany

Volkswagon is the largest car manufacture in Europe. It operates 61 production plants and sells its vehicles in over 153 countries. In 2009 it provided more than 6 million cars to consumers. It has nine brands: Audi, SEAT, Volkswagon, Bentley, Skoda, Bugatti, Lamborghini, and Volkswagon Commercial Vehicles and reported over $140 million in 2010 revenue.

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What Is The Narcissistic Process

The narcissistic process usually starts in a person's childhood. For a person who is narcissistic, they may have what is know as narcissistic personality disorder.

Definition

Narcissistic personality disorder can be defined as a condition in which a person suffers from a high level of a sense of self-importance and need for admiration.

Commonality

Narcissistic personality disorder is not that common. Less than 1 percent of the population has this condition, and it is more common in males and psychiatric patients.

Causes

There is no known causes of the disorder because it is so complex, but NPD can be connected to a dysfunctional upbringing, abuse and neglect.

Symptoms

Some symptoms of NPD are believing you are special or better than other people, a abnormally high desire for power or attractiveness and taking advantage of other people.

Treatment

There are no specific medications used to treat NPD. Treatment of NPD is centered around different types of therapy such as group therapy, family therapy and cognitive therapy.

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What Are The Signs & Symptoms Of Osgoodschlatter Disease

Osgood-Schlatter is a painful disease.

Osgood-Schlatter disease affects adolescents' knees during their growth phases. It is more common in active children, especially those involved in sports or other physical activities. The disease occurs when the bones grow faster than the muscles and ligaments. Active adolescents, who use their muscles more than other children, have more problems due to the extra tightening they experience. The disease is highly treatable, especially if the signs and symptoms are noticed early. Symptoms are often confused with other conditions, such as sprains. Treatment includes rest, ice, supports, medication or even surgery for severe cases.

Precursors to Watch For

Active adolescents between the ages of 10 and 15 are more at risk. Boys are much more likely to develop the disease than girls. Youths that experience tight quadriceps or hamstring muscles are more at risk for Osgood-Schlatter disease. Tight muscles alone are not a sign or symptom, but tightness occurring before the knee pain develops may be an indicator that the child has the disease.

Pain and Swelling

Pain is the most common symptom of Osgood-Schlatter. Swelling may occur below the knee, on the front of the shin. A bony prominence may develop that is tender to the touch. The knee pain usually becomes more severe with physical activity. Rigorous activity, such as running and jumping, causes the most pain. Rest and restriction of activity improves the level of discomfort. Osgood-Schlatter can affect one or both legs, and pain can range from mild to severe.

Physical Examination

Other knee conditions have many similar signs and symptoms. A doctor can see definitive symptoms of Osgood-Schlatter during a physical examination. They often use an x-ray to try and look for swelling of the tibia tubercle. However, x-rays do not always show damage. These x-rays may also be used to eliminate any other possible causes of the pain and swelling.

Tags: Active adolescents, knee pain, more risk, muscles more, Osgood-Schlatter disease

Two Mile Track Training

Training for the two-mile includes a mix of long and short-distance training.

Commonly referred to as the two-mile run, the 3,200-meter run is the longest event at many high school track meets. By the time runners reach college and beyond, the 5,000 and 10,000-meter runs are added, and the two-mile becomes a middle distance event. On the track, the event is contested by runners who circle the oval exactly eight times. The race requires some element of speed, but is also a mixture of fitness and strategy. Training for the event typically includes a mix of running distances far greater than two miles as well as short-distance interval work.

Identification

Training for the two-mile should be designed to have the runner peak for the biggest competitions of the year. For high school runners, that would put them in position to record their best times. Most athletes train in cycles that run three to four weeks each, and would divide a training schedule to get ready to excel in the two-mile into three phases, progressively improving their fitness level over time to get ready for those late-season major competitions. Multi-pace training is an efficient option in training for all mid to long distance running events.

Definitions

There are a number of different training paces that should be used to train for the two-mile competition. At the beginning of training, it is helpful for the runner to determine their current pace at each distance to help them with each part of the training program. The paces involved include the 400 meter, 800 meter and the two-mile pace. To determine current pace, a runner should go to the track on a day when she is fully recovered, warm up well and run a timed run at full speed. Once the current pace is known, the runner and coach should establish a target pace as a long-term goal for the end of race season.

Early Season

Early in the season, the runner should alternate days with running at distance and interval training in shorter bursts. The odd days might be a series of 400-meter runs at the current two-mile pace with a short recovery period in between each or on another day three different one-mile runs at that current pace with short recovery breaks in between intervals. The even days would be distance running, two to three miles on some days and increasing to six or seven miles on other days, varying the distance and the pace. Some of the distance runs would be done at a slower pace, while others would be done while varying the pace from fast to slow during the run, and others would be done at the current two-mile pace. During the third or fourth week of the cycle, hill running once a week can add variety and strength to the training, working hard on the uphills and easing through the downhills. The runner should do six to eight 100 to 200-meter hill runs in a session, with one minute downhill breaks in between.

Mid-season

During the middle part of the track season, the distances on each of the runs would be increased as endurance increases. While the early season training used interval runs of 400 meters and one mile on different odd days, the mid-season play would increase the 400 to an 800 and the one mile to 1 1/2 miles, all run at the current two-mile pace, with breaks in between sets. The distance run days would now be six or seven miles on the short days, and closer to 10 miles on the longer days, once again mixing the pace of those runs. The number of hills run should also increase to 10 or 12 on the weekly hill running day.

Late Season

As the big season-ending running events get closer, the distance of the runs does not change, but there is more recovery time built into the plan. The long distance runs would tend more towards a slower pace than race pace in order to let the body get ready for the final competition. The odd days would still include interval training at a good pace, but would decrease the number of reps at each distance. Also, she should include a few of the interval runs in the mix at the target race pace.

Considerations

One thing to keep in mind during a regular track and field season is the need to take the meet schedule into consideration with regard to the training plan. It will need to be adjusted to use in-season competition days as current pace distance running days, with other training varied to allow for proper recovery.

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Why Do Feet Go Numb After Sitting For A While

Sitting too long my cause numb feet.

There are different reasons why your feet go numb. Having a disease, nerve damage and sitting for too long in a way that cuts off circulation are some causes.

The Sensation

When your feet go numb, it feels like they are bigger and/or softer; they also may feel 'tingly' as if ants are crawling in your legs and feet. The numbness may cause difficulty for you to stand or walk.

Causes

Numbness in your feet can be caused by poor circulation. It can also be caused by nerve damage or pressure on nerves when you sit. Various medical conditions can contribute to foot numbness: vitamin B12 deficiency, kidney failure, diabetes and many others.

Duration

If you sit crossed-legged for too long, it can cut off your blood circulation which makes your feet numb. However, this is usually harmless.

If your feet become numb in just a few minutes, this may indicate a health condition that is affecting your circulation or nerves. Some diseases such Lyme disease and diabetes are known to cause numbness in the lower extremities.

Sitting Position

There are many sitting position that may contribute to your numb feet. Crossing your legs while sitting in a chair, sitting with your feet under you on the floor, squatting and even sitting normally in a chair may cause pressure on your leg nerves or arteries, making your leg, foot, or toes to fall asleep.

Relief

The Neurelief lotion may ease the pain of sore, numb and tingly feet. It also helps repair your damaged feet and protects against future damage to your feet.

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What Is A Compression Tee

Compression tees are often worn by football players.

Tight-fitting clothing, such as compression shorts and compression tees (T-shirts), have become increasingly popular in the United States. The increased attention can be attributed to the success of sports apparel company Under Armour for introducing its compression products. Does this Spark an idea?

Fabric

Compression tees are made of a blend of mainly polyester with a small amount of spandex. This combination allows the tee to fit tightly against the skin and to wick away moisture from the body.

Varieties

Compression tees can be made in short-sleeve or long-sleeve. They can also be made in varying thickness depending on climate. Thinner tees are intended for use in hot weather to pull sweat away from the body, while thicker tees are intended to retain body heat in colder temperatures.

Usage

Compression tees were originally designed to be used by athletes but are now used by a wider variety of people. In addition to athletes, compression tees are now worn by hunters, fishermen and military personnel. They also are used as under shirts.

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The Top Animated Christmas Movies

Animated Christmas classics have become a holiday tradition in many households.

For many, watching animated Christmas movies brings back memories of simple family times gathered in front of the television set enjoying clean, heart-warming entertainment and a glass of warm cocoa. While there will never be an ultimate consensus on a list of the best animated Christmas movies of all time, a few have stood the test of time and earned their status as animated Christmas classics. Does this Spark an idea?

How the Grinch Stole Christmas (1966)

This Christmas time must-see tells the tale of the bitter, grumpy Grinch and his plan to literally steal Christmas from the cheerful Whos of Whoville by dressing in a reindeer disguise and stealing anything Christmas-related from the town.

A Charlie Brown Christmas (1965)

Charlie Brown, frustrated with the superficiality of so many people during the Christmas season, takes his friend Lucy's suggestion to become the director of their school's Christmas pageant. He soon realizes that the task is more complicated than he imagined and seeks the help of Linus to discover the true meaning of Christmas.

Rudolf the Red Nosed Reindeer (1964)

This made-for-TV movie offers one take on the story of Rudolf, the legendary red-nosed reindeer, through the point of view of a snowman named Sam. In the movie, Rudolph is alienated from his group of friends because of his bright red nose and, with the help of an abominable snowman, an elf and a prospector, discovers an entire island of misfit toys. He requests that Santa help the toys, but must come up with a quick solution when Santa's sleigh is fogged in on Christmas Eve.

Frosty the Snowman (1969)

This 22-minute film brings the popular Christmas song, "Frosty the Snowman," to life. Viewers watch as Frosty, a snowman who comes to life when a magician's hat is placed upon his head, and a girl he befriends make the trip toward the North Pole to prevent Frosty from melting in the spring. The twist is that the two must escape the greedy magician who wants his hat back along the way.

The Nightmare Before Christmas (1993)

This twentieth-century classic combines the concepts of Halloween and Christmas to show what happens when you take a group of goblins, bats and ghouls who have grown bored of their Halloween rituals and assign them the task of creating their own Christmas in Halloween Town.

Tags: animated Christmas movies, Charlie Brown, Christmas classics, Christmas movies, Frosty Snowman

The Five Most Important Events Of The Ancient Greeks

The ancient Greeks held the first Olympic games.

The history of the Greeks date back thousands of years before the existence of Christ. The ancient Greeks founded many building blocks of civilization, but were also involved in regular conflict with opposing empires. The first settlers wandered away from the Middle Eastern regions to colonize areas near the Mediterranean Sea. The Greeks fought heroically to defend Athens during the attack on Marathon. They also created the Olympics, and experienced a deadly plague. These five major events molded ancient Greece.

Mycenaeans Settlement

The Mycenaeans settled mainland Greece around 1900 BC. Due to the infertile land, the Mycenaeans couldn't grow grain. Grain was a major staple and without it, civilizations became squabbling tribes. The Mycenaeans became traders to gain what they needed. A large Navy was assembled, and overseas trade flourished. The Mycenaeans became very wealthy as traders. Mycenaeans warriors were a strong military force and land was often gained via conquest.

Persian Wars

The Persian Wars first started around 499 BC. Greek city-states bordered the Persian Empire and conflict was bound occur. Both were super power civilizations, and the thirst for conquest was strong. The wars began when Greek colonies in the Asia Minor were conquered by the Persian Empire. The Greeks, used to having a democratic society, revolted against the oppressive empire. Greeks were sent from Athens to defend the colonists. The Persian empire eventually defeated the Greeks and remained in control of the colonies.

Battle of Marathon

The Battle of Marathon occurred a few years after the Persian Wars. The battle, one of the most historic battles in history, was a "David versus Goliath" scenario. The Persian Empire wanted revenge on Greece for their support of the colonists' revolt. They decided to attack Athens. The Persian military was much larger, stronger, and better trained compared to the soldiers of Athens. Persians outnumbered Athenians 5 to 2. The Athenians showed no fear and extreme discipline while defending their city. Against all odds, the Persians retreated with over 6,000 confirmed dead. The Greeks lost only 192 soldiers.

First Olympic Games

The Olympic games were first held in 776 BC. The events took place nearly two decades before Rome was even colonized. The Olympics were originally a religions event the Greeks hosted every 4 years. The games took place near a 42-foot statue of the mythological god, Zeus. Participants were only men, and they participated nude. The games included simple contests like foot races, wrestling, and javelin. Winners were given an olive wreath, and their name would be kept in the official record book. They were not awarded in currency, but sometimes in food and other life-essential items.

Plague of Athens

Athens was attacked by the Spartans in 431 BC sparking a 27-year war. Pericles was the political leader of Athens and developed a strategy that heavily relied on the navy. Citizens packed the city, and the military blocked all entries except the sea ports. Although the strategy was successful for a while, overcrowding in the city allowed sickness to spread rapidly. Athens lost between a quarter and a third of the population due to this plague.

Tags: Persian Wars, ancient Greeks, Battle Marathon, Mycenaeans became, Olympic games, Persian Empire

Ways To Reduce Weight After Childbirth

The less weight gained during pregnancy, the less weight you have to lose.

It is normal for women to gain weight during pregnancy. According to the Anne Collins website, the average weight gain during pregnancy is 25 to 35 lbs. After giving birth, most women instantly lose 12 to 15 lbs., which includes the weight of the baby, the placenta and amniotic fluid and blood. Step by step, new mothers can reduce their weight after giving birth.

Breastfeeding

Breastfeeding your baby will make you lose the pregnancy weight faster. According to the Fit Pregnancy website, lactation burns 600 to 800 calories a day. Even if you don't do anything else to lose weight, breastfeeding will still help you lose weight. Breastfeeding moms need to eat an 500 extra calories per day. Lactation not only takes away your nutrients for the baby, but also calories.

Diet

Eating frequent, small nutritious meals throughout the day will keep your metabolism activated and burn fat. You will also be less likely to give into cravings because your blood-sugar levels will stay balanced. Going on a restrictive diet after giving birth is not recommended since you will need your strength to deal with the baby, and if you are breastfeeding, extra calories will be needed. New moms should make healthy choices and eat complex carbohydrates over simple carbohydrates, lean protein and unsaturated fats over saturated fats.

Exercise

Exercising immediately after giving birth is not recommended. The Fit Pregnancy website advises to start incorporating cardiovascular exercise into your routine six weeks after giving birth. If you had a cesarean section, this may be longer. Your menstrual period will be back to normal and you will have the energy it takes to exercise. Cardiovascular exercise for 20 to 30 minutes three to five days per week will burn calories and fat and increase your metabolism. You can also add some weight lifting since this builds muscle mass. Aside from toning and tightening the body, muscle mass increases the metabolism and burns fat even when you are at rest.

Drinking Water and Sleeping

Drinking eight glasses of water per day will keep you hydrated and help the flow of milk. It will also help your digestive health and burn fat. If you drink ice-cold water you burn more calories because the body has to work extra hard to heat it up to body temperature. With a new baby, getting eight hours of sleep is not easy. However, sleeping as much as possible is essential to your weight loss success. When you sleep your body restores itself and provides you with energy for the next day and your next workout. Sleep deficits can upset the metabolism and trigger results-sabotaging cravings.

Tags: giving birth, after giving birth, after giving, during pregnancy, birth recommended, extra calories

What Is The Primary Function Of A Carbohydrate

Carbohydrates are necessary molecules needed support functions of the body. The body breaks carbohydrates down into sugars to produce energy needed for growth, daily activities, brain activity, and to maintain overall health. Carbohydrates are consumed mainly from plant sources and are broken down and stored in the body as glycogen to be used later if needed. Other carbohydrates are needed to pull cholesterol from the body and add bulk to the stools.

Definition and Types

A carbohydrate is a macronutrient contributing to energy needs of cells in the body with the brain being the only organ depending solely on carbohydrates. Carbohydrates are made by plants in the form of sugars, starches and celluloses, which are further classified as simple or complex according to the size of the carbohydrate molecule. Complex carbohydrates are made of long chains of simple carbohydrates. Simple carbohydrates are one or two saccharides (units of sugar). Fructose, galactose and glucose are all examples of single unit saccharides. Disaccharides are two sugar units and commonly seen as sucrose, lactose and malactose.

Function of Simple Carbohydrates

Simple carbohydrates (sugar) can be broken down by the body very quickly and utilized for energy. When a simple sugar is consumed, the blood sugar levels increase and insulin is released in response. Insulin unlocks the cells to let the sugars into the cells where it can be used for energy. Excess is stored in the form of glycogen in the liver and muscles, and is used as backup. Falling levels of blood sugar elicit a hunger response to help maintain blood sugar levels needed for energy.

Function of Complex Carbohydrates

Complex carbohydrates are larger molecules that are not converted to be used for energy as quickly as simple carbohydrates, but still are used for energy much in the same way simple carbohydrates are. Due to the slower rate complex carbohydrates are broken down, they do not contribute as easily to rapid increases in blood sugar causing fullness and decreasing hunger. Glycogen is a complex carbohydrate that is quickly converted into energy from stores in the body.

Function of Fiber

Fiber is a complex carbohydrate needed for healthy dietary function. It is a form of plant cellulose that is not digested. Fiber functions by delaying stomach emptying contributing to fullness and minimizing insulin resistance. Fiber can also function as a binder to fats and cholesterols pulling them out of the digestive tract, reducing intakes. Fiber contributes to bulk in the stools relieving constipation and protecting colon health.

Health Impact

Consumption of high levels of simple carbohydrates is necessary to load glycogen stores before intense exercise like a marathon. Simple carbohydrates are also used to replenish glucose and glycogen in the body after exercise, starvation or high amounts of stress. Eating high levels of simple carbohydrates without intense exercise may contribute to insulin resistance and increased levels of hunger. Complex carbohydrates are found mainly in fruits and vegetables or whole grains, which contain nutrients and phytochemicals that contribute to optimal health.

Tags: blood sugar, broken down, used energy, blood sugar levels, bulk stools

Triathlon Nutrition Tips

Triathlete Leanda Cave

Swim. Bike. Run. The moniker is easy to remember, but the challenge is anything but. Professional triathletes swim 2.4 miles, bike 112 miles and run a full 26.2-mile marathon on race day and ply their trade with almost daily training sessions.

To meet such demands, they require strict nutrition. It's food that fuels the fire for these athletes, and, like most diets, the triathlete's nutrition plan is a high-wire balancing act. Too few calories empty the tank, and too many lead to weight gain.

So what's an athlete to do?

Do the Math

As a general rule, men can calculate the number of calories they burn at rest each day by multiplying their weight times 11. Women should multiply by 10.

Of course, triathletes are rarely at rest. Rather, they are extremely active. To calculate how many calories a triathlete might burn during a typical training day, multiply weight by 11 (10 for women) and then multiply the resulting number by 2.4 for males and 2.2 for females. The result is the triathlete's target for calories.

Triathletes, however, vary training. Some days are intense. Others are not. That means more calories are burned one day than on another day. Thus, triathletes must vary their caloric intake to match each day's needs.

Mix It Up

Once you know how much to eat, it's time to figure out where to get the calories. The body needs a balance of protein, carbohydrate and fat. So include all into your diet with at least 55 percent from carbohydrates and at least 15 percent from lean protein.

A triathlete's diet should feature foods rich in nutrients. Simply because your diet allows for fast-food cheeseburgers doesn't mean they're recommended. Instead, find foods that pack the most nutrients with the least calories. Examples include lean chicken breast, lean beef, milk and eggs.

Training Session Nutrition

The meal consumed before a training session is the most important for triathletes. They must ensure the body has enough stored calories and fluid to complete the workout without exhausting the body's supplies. That means drinking at least eight ounces of fluid and eating a carbohydrate-rich meal.

During the training session, consume eight ounces of water every 15 minutes and 30 to 60 grams of carbs per hour. Consume a high-carbohydrate meal within the first two hours after a training session.

Race Nutrition

During the race, the body can suffer a range of setbacks, including calorie deficiency and dehydration. Aid stations provide water, energy drinks and snacks to replenish lost fuel stores. After races, triathletes should replenish lost energy by taking advantage of water and carbohydrate-rich foods. Both are generally supplied for race competitors.

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What Do Compression Shorts Do

Compression shorts are a kind of underwear often worn by men under other athletic gear and in place of boxer briefs. They can also be outerwear; tight biking shorts for men and women are compression shorts. Like sports bras for women, compression shorts keep men from experiencing the effects of too much movement during athletic activity. Compression shorts replace jock straps, but that's not their only benefit.

Chafing Prevention

Compression shorts prevent the groin and legs from rubbing against each other, thus reducing chafing in that area.

Ventilation

Synthetic fabrics used in compression shorts keep the wearer dry and prevent chafing and rashes. Sweat is wicked away quickly.

Warmth

The same fabrics keep the wearer's muscles warm, which helps prevent injury.

Pain Relief

Compression shorts can reduce the pain of sciatica during use. Athletes may wear compression shorts to relieve pain in their hips or hamstrings as well.

Performance

Some athletes feel the compression provided by the shorts helps their speed and strength by reducing fatigue.

Tags: Compression shorts, Compression shorts, compression shorts, compression shorts keep, keep wearer, shorts keep, women compression

Tips On Moving To Chicago

Chicago is a big city with many neighborhoods.

Chicago is one of the largest cities in the United States. The city comprises several neighborhoods, each with a unique personality. If you're moving to Chicago and don't have much experience with the city, it is important to educate yourself about Chicago's transportation, housing, weather and entertainment options.

Proximity to Public Transportation

Chicago's public rail system, known simply as the "L", is a convenient way to travel around the city without using a car. Because parking in Chicago can be difficult, public transportation is often a must. The "L" takes you to directly into the loop, which is considered downtown Chicago. It also branches to the many different neighborhoods of the city.

When moving to Chicago and choosing a place to live, choosing a location close to a train stop can be incredibly beneficial. If you live eight city blocks, approximately one mile, from a train stop, you can walk to the stop in about 15 minutes.

Choose a Neighborhood Wisely

Chicago is a city full of many different neighborhoods. Young urban professionals often flock to neighborhoods on the north side of Chicago, such as Lakeview, Lincoln Park or Wrigleyville. However, neighborhoods on the west and south sides, like Logan Square or Bronzeville, offer a bit more diversity.

You should choose a neighborhood that best suits your personality. Furthermore, it's also important to do some research and find out what kind of commercial offerings each neighborhood provides. For example, some neighborhoods are full of restaurants, movie theaters and grocery stores, while others are not.

Dress for All Seasons

The winters in Chicago are notoriously cold. If you are moving from a warmer climate, you should never underestimate a Chicago winter. Be sure to purchase or pack your warmest winter clothes. On the other hand, summers can get extremely hot. Therefore, you'll need to pack or purchase summer clothes. Chicago weather is very unpredictable, so being prepared with the proper wardrobe is important.

Take Advantage of Cheap and Free Offerings

Chicago is a city that can get very expensive. However, you can live in Chicago affordably by participating in free activities. The Chicago Park District offers free movies in the park in the summer. In addition, several free and cheap street festivals occur throughout the summer. These festivals often offer live music. The Chicago Park District website can point you to several free and cheap activities.

Tags: Chicago city, Chicago Park, Chicago Park District, different neighborhoods, free cheap, many different

Tips For Running Faster In Track

The stride technique you use effects your capacity for acceleration.

Whether you run 100 meters or 1500 meter track events, you should always look for ways to improve. All athletes constantly strive to find ways to tweak their form, improve their average speed and refine their start and finish. Improving speed requires all-around adjustments to your preparation, training, form and technique.

Starting Well

Getting out of the blocks quickly is crucial for improving speed. A sloppy start can destroy your averages. BBC Sport Athletics advises positioning the hands just wider than shoulder length apart. The sports broadcaster also recommends leaning forward before pushing out of the blocks and breathing in until the starter's gun is fired. Exhale as you push from the blocks.

Form

Joe Douglas, founder of Santa Monica Track Club and coach to Carl Lewis, believes that the key to a good sprint relies on driving the leg rather than lifting it. He advise runners to drive from the foot and lead with the knee. Coach Douglas also recommends that sprinters and middle distance runners relax and make an effort to move the arms from the top, not the front.

Effective Training

Training properly is crucial to hitting your track personal best. Avoid over-training, training when injured and make sure that you are focused when you do train. Athletes trained by Douglas have collectively won 29 Olympic medals, including 19 golds. He believes that each training session should vary but have the main goal of improving aerobic and anaerobic performance. Douglas also believes that weight training is an effective way to avoid injury, but advises against using heavy weights.

Run Intervals

Interval training helps to keep things interesting, especially for long-distance runners. If you're a 1,500 meter runner you don't need to go out every day and cover that distance. Aim to run shorter intervals faster than you would run your preferred distance. Vary your speed during runs. If you train on the road set yourself small challenges. For example, run at full speed until you pass the next tree and then slow right down to recover.

Eat Right

Eating right throughout your training and on race day can improve your speed. For training, eat a balanced, low fat diet that delivers lots of protein and carbohydrate. On race day avoid heavy meals before your run and remain hydrated.

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What Are The Causes Of Toe Wear On Tires

What Are the Causes of Toe Wear on Tires?

Toe wear is one type of wear pattern found on used tires and usually signifies either a misaligned or worn suspension. Though a certain amount of toe--in or out--is desirable to the tuning of handling characteristics, an excessive amount can lead to rapid tire wear, vehicle instability, poor handling and dangerous steering wheel play.

Toe Settings

All suspensions have a certain amount of toe dialed in. This crucial setting defines the angle of the wheels relative to the longitudinal line of the chassis. If the tires are angled in toward each other, they are said to have a "toe-in" position; tires that point outward have "toe-out." Toe can be expressed in either degrees off of vehicle center-line or by the difference in distance between the fronts of the two tires and the rears.

Toe Effects

A setting of zero-toe (wheel pointed straight ahead) gives the least amount of rolling resistance, best acceleration and top speed. The reason that vehicles have any toe at all is that this setting affects its straight-line stability and cornering agility. A slight toe-in (wheels pointed in) will make the vehicle more stable at speed, but will reduce steering response. Toe-out angle will make the car's steering response sharper, but make make it a bit darty.

Component Wear

Because toe in or out causes the tire to move ever so slightly sideways, any excessive amount will cause rapid and uneven wear on the tires. It is for this reason that toe must be tightly defined to maintain. Excess wear on the tie-rod ends, steering linkages or steering arms can increase toe angle. Worn rear control arm bushings can have the same effect, but this degree of wear is relatively rare.

Wear Patterns

Toe-related tire wear is easy to recognize, as it is fairly distinct compared with other types. Excessive toe-out will cause a feathered wear pattern on the inside of the tire tread; too much toe-in will wear on the outsides. Toe-related wear can be distinguished from camber-related wear as it is at a much smoother angle and may spread over half the tread of the tire. This contrasts with camber-wear, which is usually only in a narrow area near the shoulder of the tire and abruptly disappears.

Repair

Toe wear is almost always caused by excessive toe-out, which is the result of worn components. Worn bushings and components must be replaced, but bent components can often be hammered back into shape. However, the vehicle should have a thorough alignment after repairing bent components, since the alignment settings may not revert evenly.

Tags: bent components, Causes Wear, Causes Wear Tires, certain amount, excessive amount, reason that, steering response

The History Of Graceland In Memphis Tennessee

The History of Graceland in Memphis, Tennessee

Graceland is the former residence of rock and roll icon Elvis Presley. Presley lived in Graceland for the great majority of his career, purchasing it early in his success and remaining there until his death. Graceland is linked very strongly in popular consciousness to Presley, making it the most recognized home in the country after the White House.

Location

Graceland is located in Memphis, Tennessee, about 10 miles south of the downtown area. It sits along Elvis Presley Boulevard, a section of U.S. Highway 51S which was renamed in 1971 in honor of Presley's residence there. The land was originally owned by Stephen Toof---the original builder of the house. Mrs. Ruth Brown Moore, Toof's granddaughter sold the property to Presley. The original buildings are now joined by several structures housing museums centered around Presley's life and career, as well as the Heartbreak Hotel and Graceland Crossing, a center for souvenir and memorabilia shops.

Original Construction

Moore inherited the property from her aunt, Grace, after whom the property is named. In 1939, Moore and her husband contracted Memphis architectural firm Furbringer and Erhman to build the two-story classical revival residence and outbuildings. The house was designed specifically with the Moores' daughter, Ruth Marie, in mind. The girl was a musical prodigy and the front rooms of the house were designed to open into one another to serve as a venue for a musical performance.

Purchase

Driven by increasing fan attention to seek a more secluded and secure place of residence, Presley purchased Graceland in March 1957 as a home for himself, his parents and his paternal grandmother. He paid $102,500, and his family moved into the house in May, though Elvis himself was filming "Jailhouse Rock" and did not spend a night in the house until June.

Residence and Remodeling

Presley made many changes to the estate in the 20 years in which he lived at Graceland. Along with many interior decorating changes over the years, Presley built two additions, one on the back east section of the house (this addition would become known as the Jungle Room) and one on the south side. Presley also added a pool, turned the one-story wing on the north end of the house into an apartment, and the built the Meditation Gardens, where he, his parents and his grandmother were all eventually buried.

Open to the Public

Presley died in 1977 and left Graceland to his father Vernon, grandmother Minnie Mae and daughter, Lisa Marie. With the deaths of Vernon and Minnie Mae in 1979 and 1980, respectively, Lisa Marie Presley became the sole heir of the estate. In 1982, Lisa Marie and the trust left in place by Vernon Presley decided to open Graceland to the public. Since then, the estate has gradually purchased the surrounding businesses to create a unified and respectful attraction and tribute.

National Historic Landmark

Graceland was placed on the National Register of Historic Places in 1991, and in 2006 was designated as a National Historic Landmark. Graceland was cited in the National Park Service press release as "one of the five most visited home museums in the United States." More than 600,000 people visit Graceland each year, and it is estimated that the total economic impact on the city of Memphis is around $150 million a year.

Tags: Lisa Marie, Memphis Tennessee, Elvis Presley, Graceland Memphis, Graceland Memphis Tennessee, Historic Landmark