tag:blogger.com,1999:blog-1893123264634740352024-03-21T13:34:28.401-07:00Family, Fitness, and FunFamfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-189312326463474035.post-35459844522048117112024-03-06T15:34:00.000-08:002024-03-07T09:20:47.385-08:00Forearm TrainingWe all, most of us, want huge arms. Huge arms speak volumes about the person. The unsaid conversation is about the strength, power, tenacity of the well-armed person. Let’s face it, big arms are not complete without big, powerful forearms. There are a multitude of exercises for the forearms as well. <div><br /></div><div> The forearms and grip are often overlooked in strength training programs. Which is sad as our forearms play a crucial role in everyday activities and overall physical fitness and performance. </div><div><br /></div><div>Developing strong forearms and grip strength can improve performance in sports, prevent injuries, and enhance overall functionality.
One of the main benefits of forearm and grip training is improved performance in sports and weightlifting. Many athletic movements require a strong grip and forearm strength, such as throwing, catching, and lifting. </div><div><br /></div><div>By specifically targeting these areas in training, athletes can improve their ability to control and manipulate objects, leading to better performance on the field or in the gym. For weightlifters, a strong grip is essential for maintaining proper form and lifting heavier weights, leading to increased muscle growth and strength gains.
In addition to enhancing sports performance, forearm and grip training can also help prevent injuries. </div><div><br /></div><div>Weak forearms and grip can lead to imbalances in muscle strength, which can increase the risk of injury during physical activity. By strengthening these areas, individuals can improve their overall stability and reduce the likelihood of strains, sprains, and other injuries. This is particularly important in activities that involve repetitive or high-impact movements, such as weightlifting, rock climbing, or playing sports.
Furthermore, developing strong forearms and grip strength can enhance overall functionality in daily life. Many everyday tasks, such as carrying groceries, opening jars, and gripping objects, rely on forearm and grip strength. </div><div><br /></div><div>By improving these areas through targeted training, individuals can make these tasks easier and more efficient, leading to a higher quality of life and greater independence.
There are a variety of exercises that can be incorporated into a workout routine to target the forearms and grip, such as wrist curls, reverse curls, and grip strengtheners. These exercises can be performed using free weights, resistance bands, or specialized equipment to effectively challenge and strengthen the muscles in these areas. In addition, incorporating grip training into a regular workout routine can also improve overall grip strength and endurance.</div><div><br />
<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBQg-qyssj3nvEEHvN8CyncrAeU4WqA43P5k6hlDCdkackTrEGS2W8p5E6KuNZ_qk7XLZEUrF6l5EMEDU0Q5atVq_23A7e1OTwexeQf7bv33Cr5k4vgOaeqDeZNSnqt7WUG7ddRMEeTPeNTqrMPM65tn6uc0Nbl49MsyvO2pEwg44V75ENBHuNu7216fI/s457/IMG_7622.jpeg" style="clear: left; display: block; float: left; padding: 1em 0px; text-align: center;"><img alt="" border="0" data-original-height="360" data-original-width="457" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBQg-qyssj3nvEEHvN8CyncrAeU4WqA43P5k6hlDCdkackTrEGS2W8p5E6KuNZ_qk7XLZEUrF6l5EMEDU0Q5atVq_23A7e1OTwexeQf7bv33Cr5k4vgOaeqDeZNSnqt7WUG7ddRMEeTPeNTqrMPM65tn6uc0Nbl49MsyvO2pEwg44V75ENBHuNu7216fI/s320/IMG_7622.jpeg" width="320" /></a></div>
Incorporating targeted exercises into a workout routine can help individuals achieve these benefits and improve their overall physical fitness.
Let’s look at some of the more common training methods. These are all quite straightforward and effective. </div><div><br /></div><div> Plate Pinch: As the name states you will pinch two or more plates with the length of your fingers. Place the palm of your hand along the edge of the plate or plates and squeeze in with your fingers to grip hard. Stand up straight with your hands and the plates at your sides. Hold this position for 20 to 30 seconds. </div><div><br /></div><div> Claw: This claw grip technique requires a dumbbell. Stand the dumbbell on its end and wrap your fingers around the top end. Squeezing in as hard as you can lift the weight using your fingertips. Hold the weight for 20 to 30 seconds for each repetition. </div><div><br /></div><div> Wrist Curls: Holding a dumbbell or barbell you will place your forearms across a flat bench. In this position your hands are palms up. Lower the weight and unroll your fingertips are just holding the weight. Contract your fingers to roll the weight back up to your hand. With the weight in your hand curl your wrist so that your hand comes up and towards you. Single hand with a dumbbell is what I prefer for this exercise. </div><div><br /></div><div> Wrist Extensions: Place your forearm so your hand is palm down hole holding the weight. Lower the weight in your hand as far down as you can. Left your knuckles up and back as far as you can. </div><div><br /></div><div> Wrist Roller: some gyms have a piece of equipment that is simple, but effective. It consists of a dowel, a rope tied to the dowel in the middle, and a catch to attach the weights. Hold this device out at arms length with your arms parallel to the floor. With your hands either palms down or up roll the dowel with your hands to raise the weight as far as you can. Reverse the direction of your hand motion to lower the weight. </div><div><br /></div><div>Towel Pull-ups: Begin with a sturdy towel. That one you have leftover from your military days will not hold. Trust me, I have tried. Drape your towel, or sturdy and thick rope, over a pull-up bar. Grasp each end of the towel and hang your weight on it. If you can do pull-ups on this even better. This is an excellent hand training method for those interested in BJJ and similar combatives. </div><div><br /></div><div> In conclusion, forearm and grip training are essential components of a well-rounded strength training program. By developing strong forearms and grip strength, individuals can improve their performance in sports, prevent injuries, and enhance overall functionality in daily life. </div><div><br /></div><div> There are dozens more exercises to use, so please avail yourself of what is out there. What is detailed here will set you well on your way to thick, muscles forearms.
</div>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-26345781226581582392024-03-01T08:58:00.000-08:002024-03-01T08:59:56.135-08:00Biceps TrainingLast time we looked at triceps, now let’s look at biceps. These are the two muscles that every guy wants to make big and prominent. Well developed biceps are impressive, no doubt. Thick biceps speak of power, strength, athleticism, and more.
We will start with the anatomy and function of this group. This group consists of two muscle heads, the short head and the long head. These muscles are the primary movers when it comes to curling your forearm up and rotating it. By The upper portion of the biceps assist with shoulder movement. A simple muscle with a simple design.
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Training this muscle group is by far the most popular exercise based on how many people at my gym focus on them. This claim is also bouyed by the large number of ways to train the biceps in compound movements and isolation techniques. If you look up biceps training on google the return wil have a list of around 50 different exercises. Many of these are isolation techniques hitting just the biceps.
There is likely a rack of EZ-Curl bars at your facility. I used this style of bar for years and saw little growth in my arms. The issue with this type of bar is that included in the movement is the forearm muscle known as the brachialis. This muscle does overlap the elbow and insert through the out and lower portion of the biceps. If your intent is to train just biceps then the EZ-Curl bar is not for you.
Using a straight bar will isolate and engage your biceps fat more effectively. This is how the giants and greats of yesteryear did it. Arnold Schwarzenegger was immensely proud of his biceps. He built the foundation of those massive arms with a straight bar curl. For me, I have had better results with the straight bar, also.
Using a bar or using a cable for curls are both going to attack the target muscle. The difference between the two is that, with a cable curl, you can have more tension against the biceps at the peak contraction whereas with the bar gravity is focusing the weight down towards your elbow.
This distinction is necessary to know. If you follow the advice of the Masters, such as Jow Weider, you will contract and hold your biceps at the peak. The cable and the angle of the tension will provide more tension against the biceps at the peak. This makes for a more effective peak contraction.
As with triceps, I recommend doing sonpiund movements first, then isolating the biceps. I choose bent row and upright row as the techniques in my current training cycle. Both of these involve the biceps to a degree. After warming up the muscles I isolate with cable curls. Simple yet effective.
For more of a challenge in trading this group the positions of flexion technique (POC) may bring you more satisfaction. This technique trains the biceps through a contracted, stretched, and midrange position. To do this you will perform concentration curls with a dumbbell for the sets and reps you need. Usually, three sets of 10 will be more than adequate. Second, os training the muscles in the stretched position. This will be done with incline dumbbell curls. I can assure you that these will hit the biceps in a very noticeable way. You will feel it. Third, will be standard curls. Use a straight bar as discussed above. This series of POF techniques will leave your arms pumped and on fire.
Another champion competitor, Mike Mentzer, promoted training biceps through lat pull-downs. Mr. Mentzer held the belief that you can get a fuller range of motion and better results in this exercise. He said that his favorite way to do this was with palms towards you as if you were doing a chin-up and with a close grip on the bar. Scientifically, we know that this grip position uses more biceps than the wide grip with palms away from you.
If you follow Mr. Mentzer’s techniques and routines you will perform one set to absolute failure. The tempo will be slow and deeply deliberate. There will be a peak contraction on the movement for several seconds. Time under tension (TUT) is a technique Mr. Mentzer swore by.
Performing these exercises, and any other as well, in such a slow and deliberate manner will burn out muscle fibers in a short amount of time. Three sets would be unnecessary if you follow the philosophy and training style here.
The main point immediately was how to use this pull-down to target your biceps.
As with any other exercise, growth will come as a result of overloading the trained muscles. Each time you do these strive for more repetitions or use a larger weight. The overload principle, one codified and proven by Joe Weider, will see you gaining muscle strength and size in short order.
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-67836006378880561772024-02-19T08:02:00.000-08:002024-03-03T13:15:38.927-08:00Triceps Training<p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihgAM0W4aW1ns6Mw-zY8JqFbZgm5lpN47wI-iTckIGYq8iqcyr8TgCMOk0535DmdE_vO2399RpU4Dmp1uRkEZh5UANBfZ4aTfAbSbTYmHg2jthBKdiclg1zeeuhIhnY-paB8dIyDhyphenhyphenDYjBTe3tRO1fTfJp0JE3rOTJImkcBHf5XRR5v20gH83-69u8Ac0/s1143/IMG_7501.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: courier;"><img border="0" data-original-height="1143" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihgAM0W4aW1ns6Mw-zY8JqFbZgm5lpN47wI-iTckIGYq8iqcyr8TgCMOk0535DmdE_vO2399RpU4Dmp1uRkEZh5UANBfZ4aTfAbSbTYmHg2jthBKdiclg1zeeuhIhnY-paB8dIyDhyphenhyphenDYjBTe3tRO1fTfJp0JE3rOTJImkcBHf5XRR5v20gH83-69u8Ac0/s320/IMG_7501.jpeg" width="224" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: courier;">Triceps Muscle Group</span></td></tr></tbody></table><span style="-webkit-text-size-adjust: auto; background-color: white; color: #1e293b; white-space: pre-wrap;"><span style="font-family: courier;"><br /></span></span></p><p><span style="background-color: white;"><span style="font-family: courier;"><br /></span></span></p><p><span style="background-color: white;"><span style="font-family: courier;">Triceps muscles are an integral part of the upper arm, responsible for extending the elbow joint and providing stability to the shoulder joint. A well-trained triceps not only enhances the aesthetic appeal of the arms, but also plays a vital role in overall upper body strength and functionality. </span></span></p><p><span style="background-color: white;"><span style="font-family: courier;"><br /></span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">The triceps are the three thick muscles behind your upper arm. These are responsible for extending your forearm, pushing away from your body. These muscles are ⅗ of the bull in your sleeve. Targeted training is vital. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Yes, triceps get used in other pushing motions, but targeting them is what we need to do to fill out our sleeves. There are nearly 50 different exercises that isolate or include triceps. This piece will look at isolating them as opposed to using the muscle group as part of a compound movement. I believe that, by isolating muscles after a compound exercise, one can get better and fuller development. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; color: #1e293b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">There are various exercises that can be incorporated into a training routine to target the triceps muscles effectively. Some isolate the muscle group while others incorporate them into a compound movement.</span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Here is a short list of triceps isolation exercises::</span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Lying Triceps Extension or Skull Crushers — lay on your back on a bench with the weight at arms length above your chest, lower the weight towards or slightly behind your head, control the weight so as not to bounce at the bottom, extend your arms to bring the weight back to its starting point.</span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Overhead Extensions — via bar or cable; start with the weight or handle at arms length above your head, bend at the elbow to lower the weight behind your head, pause at the bottom to stretch the muscles some, with control contract the triceps to extend the weight to its starting point.</span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Push Downs — to include various attachments and grips; this has multiple handles to choose from which include a rope, V-Bar, and a straight bar; you can vary your grip with overhand or underhand; with your elbows locked at your sides push the handle down until you fully contract your muscles, hold for a few seconds before allowing the weight to slowly return to the starting point at which your forearms are above parallel to the ground</span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Dumbbell Kickback — bend over and support your body with one hand on a bench; take a dumbbell in your hand, lock your elbow at your side; contract your triceps to lift the weight until your arms is straight and parallel to the ground; moving from the elbow lower the weight until your arm is at a 90 degree angle. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">These exercises isolate the muscle group and do not, for the most part, rely on other muscles to complete the movement. What does a solid tricep workout look like? </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Presumably, you have already completed your compound exercises. You may have done incline bench, flat bench, and shoulder press. By now, your triceps are likely feeling smoked. This is when you isolate the triceps. You select any of the above exercises and complete your sets and reps.</span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">For me, this example is what I do for triceps:</span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Bench Press</span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Shoulder Press</span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">Tricep Push Downs</span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">The way I have engineered these begins with drop sets for bench and shoulder press. I do four drops right now giving me five total sets for each compound pressing movement. Then, I isolate my triceps with a straight three by 10 for the pushdowns. I do these with a straight bar as I feel the movement more fully with this handle. You may prefer a rope or v-bar. Try them all to see what works best for you. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">At other times, I have included close-grip bench press and dips as part of a Push Day routine. That is not the case at this time. My training cycle does not have the room for that. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">I want to take a moment and dispel a myth. You can NOT isolate one head of the triceps completely. There are ways to put a larger proportion of the load on a part of the triceps, but the muscle group contracts as a unit. Why do people say that you can isolate one head of the muscle group? Likely, it is to sell articles or drive traffic. Physiology shows that the muscle group contracts together. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: courier;"><span style="background-color: white; color: #1e293b; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">It is important to note that while training triceps, proper form and technique must be maintained to avoid injury and ensure maximum muscle recruitment. Progressive overload, where the weight or resistance is gradually increased, is also crucial for muscle growth and strength development. Additionally, incorporating tricep isolation exercises into a comprehensive upper body training program can help to improve overall muscle balance and prevent any muscle imbalances or weaknesses. With consistent and proper training, the triceps muscles can become stronger, more defined, and contribute to an overall well-developed upper body.</span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"> Look up all the exercises that are available to target your triceps and try what looks challenging and interesting. Keep them in your memory so you can vary your training and avoid boredom and monotony. </span></span></p><span style="font-family: courier;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: courier;">In the comments, share your favorite triceps blasting routine.</span></span></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-82870857294951829162024-02-12T12:47:00.000-08:002024-03-03T13:16:37.707-08:00Calisthenics to Weight Lifting<p> <span style="-webkit-text-size-adjust: auto; font-family: Arial, sans-serif; font-size: 11pt; white-space: pre-wrap;">With spring just around the corner I felt this reader had an excellent question for fitness training. One reader asked how to transition from calisthenics to weightlifting. Let’s consider a few things before jumping into that.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Exercise, be it body weight or external weights as resistance, is an excellent ectivity for your body. It improves flexibility, muscle tone, cardiovascular health, morale and mental outlook among many other benefits. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Calisthenics is an exercise protocol of using one’s own weight as the resistance for the exercises. This has many benefits. One being that you can take your routine almost anywhere to complete it. I used a local playground as the tools needed for my calisthenics routine for years. Pull-ups, dips, squats, jumping, dips and more were all done using the equipment at the playground. It is also near a running track so I also added cardio. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I was able to maintain my weight at 220 to 230 pounds during these years. I train to be larger than average. Your goals may differ. Still, if there is a park or playground with monkey bars you have all you need. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Think about how the military trains its personnel. Everyone begins calisthenics in boot camp. While on active duty many units do daily physical training or PT. This PT is mainly body weight based or employs equipment that all participants have. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Consider weight lifting for a moment. In this one uses weights external ti the body to increase load and tension on the muscles. One can work every part of their body with weights. The difference in outcomes for lifting comes down to your goals and the necessary training methods. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Calisthenics will certainly improve your fitness levels as well as strength and stamina. Using your body and simple equipment you can hone your body into an exercise machine. When in the military I’d do sets of pushups yo surpass 100, sit-ups and crunches, squats and lunges for legs, and then running for overall cardio. Calisthenics were more than adequate for fitness. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Weightlifting can take you past the point at which calisthenics stops. You can continue to overload your muscles with greater amounts of weight as your strength grows. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Now, transitioning between the two. All it takes is a gym membership or some equipment at home to make the switch. How to start is a point to understand.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">When I switched I focused on the core lifts which are called compound exercises. A compound exercise uses multiple joints and multiple muscles to perform. These include benchpress, squat, deadlift, bent or seated row, lat pull down or pull-ups, upright row, and shoulder press. There are more, but this should make it clear. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">By building a routine around compound movements you can efficiently work your entire body in a shorter period of time. For instance, a basic full body routine would include squats, bench press, bent row, and either upright row or shoulder press. These exercises done properly will work your entire body including your core. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This type of routine is typically started at three sets of 10 repetitions each set. A set is the number of repetitions completed. Three sets is conventionally considered enough to fully work the targeted muscle group.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">After achieving some level of experience with weights there are intensity techniques you can add to make the workout more effective. You can add sets or change the repetition numbers to achieve different goals. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Optimally, you can combine the two training styles and tailor your routine to include both calisthenics and weights. Many consider this optimal. At my gym it is a regular thing for somebody to do pull-ups and pushups as part of their lifting routine. Another excellent body weight exercise seen is dips. This is considered the squat for the upper body. Years ago, I would benchpress, isolate my triceps, and then do dips. The results were outstanding. My physical power and stamina were beyond my contemporaries. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">As to which exercise style is better comes down to your goals and how you best like to train. I am not going to tell you that weights are better as I’ve used both techniques. Each method fills and filled a specific need at that time.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Selecting the load you use is entirely based on you. Use a weight that makes you do just less than the number of repetitions you are aiming for. Keep at it until you can perform the number of repetitions you have selected. That is, try to pick a weight that will allow you to get close to three sets of 10 reps. When you can complete 10 reps across all sets then increase the weight by 10%. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">A balanced routine is one that will work your body completely and keep push muscles worked as equally well as pull muscles. Such a program or routine will ideally include the following five areas: </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Aerobic Futness</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Strength Training</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Core Exercises</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Balance Training</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Flexibility and Stretching</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Schedule your workouts so that you have enough time to fully recover before lifting again. Not recovering between sessions can lead to a condition called over training. This is when you are breaking muscle tissue faster than your body can recover and rebuild. Signs of this include:</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Increased Muscle Pain</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Injuries</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Getting Weaker not Stronger</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">If you find your fitness levels decreasing improve your diet with more protein and carbohydrates or increase the off days between exercising. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Warming up your muscles is always advised. Take some time to get the blood pumping prior to undertaking the full workload. By doing a target exercise with light weights you increase joint lunrication. This, of course, protects your joints from excess wear and tear. This will also get blood moving through the target muscles. It primes them for the heavy excertion you are planning.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Use proper equipment for your safety and health. Form is the actual movement you perform the exercise in. Many lifts seem simple, almost elementary. There are, however, details that you must be aware of. Going through the proper form for all of the exercises you may use woul be chapters in a book. Thankfully, there are a plethora of quick videos and articles available for free that will give you all the details you need. I have also detailed the squat in the piece linked here (</span><a href="https://famfitfun.blogspot.com/2020/07/squats-and-knees-training-legs-is.html?m=1" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://famfitfun.blogspot.com/2020/07/squats-and-knees-training-legs-is.html?m=1</span></a><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">).</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Before you begin any new routine endure that you are capable of withstanding the stresses involved. Talk to your doctor about what you’re planning. It is better to know where your overall health line is than to push your luck.</span></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-932100546115289492024-02-09T08:56:00.000-08:002024-03-03T13:17:28.612-08:00Fast and Furious or Slow and Steady<p> <span style="-webkit-text-size-adjust: auto; font-family: Arial, sans-serif; font-size: 11pt; white-space: pre-wrap;">As we settle into a routine we tend to forget some of the details involved in what we are doing. For me, at least, that includes weightlifting. Back in my early military days we heard the following mantra ad nauseam. “Complacency kills.” In this case it may kill your progress and results.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">When activities become the norm we tend to zip through them. This should never be the case in weight training. Always pay the closest attention to the details of what you are doing. This is an implication of the mind body connection some talk about. This is paying attention to how your body is moving and the weights you are moving. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">That is not to say that all movements have to be performed with agonizingly slow movements. Though, that is how I am training at the time of this writing. Some sports specific training is explosive and fast while other types of training must, by necessity, be slow and deliberate. What are the refracts of each? How does one know if they are training at the right tempo? The answers to these two fundamental questions is it depends. It all depends upon your lifting experience and your goals. Let’s clarify that. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">First, tempo here refers to the speed of each stroke of the movement you are doing. Whether it is a squat, deadlift, bench, tricep cable push down there are three parts of the movement. From the bottom of the benchpress with the bar touching or nearly touching your chest contracting your muscles to push the weight up to arms length is contracting the muscles, the concentric phase. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Holding the bar just above your chest for a moment or several seconds is the called isometric tension. In this portion your goal is to control the weight so there is no movement of the bar. That does not mean you rest the bar on your chest in benchpress. Rather, you push against the bar enough to keep it just at the surface of your chest. This can be a fast, momentary pause or a prolonged and several second pause. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Eccentric is the portion in which you extend the muscles. In this phase you are significantly stronger than the concentric phase. Consider bent row for a moment. The concentric phase brings the bar up to your torso. The isometric is holding the bar against your body. Now, the eccentric is lowering the weight, extending the muscles used in this movement. In bench this phase is lowering the bar to your chest. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">As stated the eccentric phase shows greater strength than the concentric. It is this reason that some lifters will use what are called negatives. These are a lifters attempts to go through the rccentric phase in a slow and controlled motion while their spotter assists in the concentric phase. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">During all phases of your lift muscle fibers are being torn. Be it and explosive movement or a controlled movement there are fibers firing. A rapid contraction of muscles will fire the fast twitch muscle fibers. There is also an emergency stretch reflex when contracting out of a stretch position this is the emergency stretch reflex. Its purpose is to prevent tearing of the muscle. This is accomplished by firing more muscle fibers than are needed to complete the movement. Consider decline dumbbell curls. At the bottom of the movement with your arms angled back your biceps are stretched a bit. From a still position at the bottom when you rapidly and deliberately contract your biceps to lift the dumbbell there is a massive number of muscle fibers being used to elevate the weight. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">During recovery these extra fibers used translate into more gains for you. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">TEMPO</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">We have touched on fast repetitions with the above. Let’s compare and contrast the differences with fast and slow tempos. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Fats twitch training is generally more sports specific. That is, when I was doing kick boxing I trained with rapid movements. The speed of contraction was the paramount focus. We fight as we train is what the Army always taught. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The slower tempo, for instance a 4 to 6 second concentric, 2 to 6 seconds isometric, and a slow 4 to 6 second eccentric phase puts your muscles under an extended time under tension (TUT), this slow movement and its extended TUT results in a large number of muscles fibers expended. Recovery will result in more fibers being rebuilt by the body. This translates to more gains in mass. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">CONCLUSION</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Granted, most exercises done in moderate speeds will result in muscle gains. A fast tempo results in specific speed and strength. Slow tempos, the longer TUT brings about more muscle mass. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Can the two be combined in a workout? Absolutely. There is always room for exerting more control over the weights one is moving. As for performance of a lift there are many benefits for size and strength as well as power. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">For speed, for instance in Muay Thai, one will want to use fast and explosive movements. This will train for faster muscles and redactions. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Combining the two will build functional strength in lifters as well as add some much sought after size. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">For me, I am focusing now on slower reps as I am seeking size. I currently walk at 280 pounds and 6’1” in height. My goal is to hit 300 pounds of body weight. If former Mr Olympia Mike Mentzer is right, the slower movement and increased time under tension will take me over the line. It will add muscular bulk to you, too.</span></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-35890258004090281752024-01-23T13:09:00.000-08:002024-01-23T13:09:49.730-08:00Exercising After 60<p dir="ltr" id="docs-internal-guid-2b472523-3827-7579-2cfd-3f4a4b0935f0" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; white-space: pre-wrap;">The importance of exercise as an older adult cannot be understated. As we age, our bodies lose muscle mass and bone density. Exercise helps to counter those losses making it even more crucial to engage in regular physical activity. Exercise helps older adults maintain their strength and balance, which can prevent falls and injuries. By improving one’s cardiovascular health and there are lowered risks of chronic diseases such as heart disease, diabetes, and Alzheimer's.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">In addition to physical benefits, exercise can also have a positive impact on mental health. Exercise is the most under-prescribed antidepressant available. It improves mood and reduces symptoms of anxiety and depression. Regular physical activity can help older adults maintain independence and continue to participate in daily activities they enjoy.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">It is recommended that older adults engage in at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise. This can include walking, swimming, biking, or strength training. It is important to consult with a healthcare professional before starting any new exercise routine, especially for those with pre-existing health conditions. Always check with a doctor to ensure that one is capable of engaging in physical activities.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">As America’s obesity and weight problem grows and persists exercising these few minutes a day can reduce one’s weight and reduce the risks of weight related illnesses. According to multiple reports America’s overweight and obese population is currently astounding. Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent) (1</span><a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/#:~:text=Roughly%20two%20out%20of%20three,are%20obese%20(36%20percent)." style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">)</span></a><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"> that is an alarming fact. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">What the demographics look like:</span></p><ul style="-webkit-text-size-adjust: auto; margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 12pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent). </span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Obesity rates are higher in non-Hispanic Black, Hispanic, and Mexican American adults than in non-Hispanic White adults. </span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Non-Hispanic Black women have the highest rates of obesity in the U.S.—nearly 59 percent, compared to 44 percent in Mexican American women, 41 percent in Hispanic women, and 33 percent in Non-Hispanic White women. </span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Though overall obesity rates in the U.S. have stayed steady since 2003, obesity rates have continued to climb in men, Non-Hispanic Black women, and Mexican American women. </span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 12pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">If U.S. trends continue unabated, by 2030, estimates predict that roughly half of all men and women will be obese. (Ibid)</span></p></li></ul><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">If this continues unabated half of Americans will be obese in the next 6 years. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Exercise has been demonized recently. This is a long term and detrimental issue. Exercise and movement are vital to each of us, to our health and longevity. The benefits of physical activity are manifold and life long. These past few years have resulted in dramatic and hurtful results to lifespans. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">According to the Institute for Health Metrics and Evaluation data, life expectancy from birth increased from 75.6 years in 1990 to 77.1 years in 2021. More recently the healthy life expectancy, a measure of how many years we can expect to enjoy good health, fell from 64.8 to 64.4 in the same period. (2</span><span style="color: #1155cc; font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Not only is this a decrease in life span it also impacts the quality of life one experiences. Getting older is inevitable, staying mobile and strong are choices. These choices make requirements on us for their benefits; however, knowing and playing with grandchildren is arguably well worth it. Decreasing fall risks and strengthening both muscles and bones are also positively impacted with continues exercise.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">For example, 150 minutes of exercise or more each week increased life expectancy by about 7 years over those who didn't do regular moderate exercise. (3) Continuing to move and stay active as you age will work towards staying mobile and independent.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">150 minutes, two and a half hours per week, works out to be 21 minutes throughout the week. This is about the amount of time most people spend having a cup of coffee. Depending upon how one likes their coffee, one cup can take 20 to 25 minutes to enjoy. Can 21 minutes a day really make a difference? Yes, it can and does. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that come about with age. It also helps your muscles maintain your strength so you can keep up with your day-to-day activities. As such, this will lower your risk of becoming dependent on others (4).</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Key benefits of regular exercise:</span></p><ul style="-webkit-text-size-adjust: auto; margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 12pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Prevents disease</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Helps control weight</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Keeps your mind sharp</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 12pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Reduces risk of falls</span></p></li></ul><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">(5)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">These are broad categories for benefits, yet they paint a clear picture. As we age our immune system becomes less effective. Exercising strengthens our ability to fight diseases and infections. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Type of exercises</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Strengthening, stretching, balance, and aerobic exercises will keep you active, mobile, and feeling great (6). Most of what one would do at a gym or local fitness studio includes very basic and simple movements. In many cases, there are machines and other weight training options available for everyone. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Strengthening exercises include body weight or calisthenics and weightlifting as well as aerobics and stretching. No need to get nervous, one does not need to become an aerobics or calisthenics expert or a powerlifter to find benefits from exercising. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity (7)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">If you can do basic movements that work your largest muscle groups together you can reap the benefits in the least amount of time. Many retirement centers have the equipment one would need if there is not any available in the home. This is both effective and efficient. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Everyday activities count as exercise, but intensity matters (8). </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This can include housework, yard work, gardening, walking while shopping, and so on. What will make these activities more beneficial is how much effort one puts into them, how much oomph one moves with. The more effort one puts in the more results one will see. Walking a little faster, taking the stairs more frequently when shopping, bicycling instead of driving for short errands all add up. Plus, most retirement communities and centers offer a gym to their residents and visitors. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Swimming at a health center is a fantastic way to exercise muscles and cardio without the hard impact of walking, jogging, or lifting weights. The resistance of the water is excellent for muscles and movement. Water provides a gentle resistance in every direction. Anecdotally? This author’s grandfather swam nearly every day and lived to nearly 100. He was able to walk about and move with a greater ease and grace than his counterparts. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Using light weights or assistance machines will strengthen the body with just a few movements. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Chest press/dumbbell press</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Pull overs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Rowing</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Lunges</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg press</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Each of these will improve one’s cardiovascular system as well as the musculoskeletal system. The clear benefits from this is better strength and mobility, improved flexibility, better balance and lower fall risks. Depending on one’s ability to move through the complete range of motion, one should be able to accomplish the exercises listed above. With the availabity of free weights, cable machines, and other resistance training stations at every gym one has a multitude of options ready for use.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">How Much?</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">How much physical activity do older adults need?</span></p><ul style="-webkit-text-size-adjust: auto; margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 12pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. ...</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">At least 2 days a week of activities that strengthen muscles. Frequency will vary per person. This will depend upon a person’s ability to recover from a session. The more one exercises the better recovery becomes.</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 12pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Plus activities to improve balance, such as standing on one foot. Tai Chi classes are frequently available and have been proven to offer a multitude obenefits </span></p></li></ul><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">(9)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">In summary, exercise is crucial for older adults to maintain their physical and mental health, prevent chronic diseases, and maintain their independence. It is never too late to start incorporating physical activity into daily life, and even small changes can have a significant impact on overall well-being. The idea is not to simply live longer, but to have a higher quality of life. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 12pt; margin-top: 12pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Bibliography</span><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"> </span></p><ol style="-webkit-text-size-adjust: auto; margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 12pt;"><a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/#:~:text=Roughly%20two%20out%20of%20three,are%20obese%20(36%20percent)." style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/#:~:text=Roughly%20two%20out%20of%20three,are%20obese%20(36%20percent</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.wsj.com/health/wellness/americans-unhealthy-chronic-disease-3f35c9f5#" style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.wsj.com/health/wellness/americans-unhealthy-chronic-disease-3f35c9f5</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.allinahealth.org/healthysetgo/move/exercise-is-key-to-living-longer#:~:text=For%20example%2C%20150%20minutes%20of,t%20do%20regular%20moderate%20exercise." style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.allinahealth.org/healthysetgo/move/exercise-is-key-to-living-longer#:~:text=For%20example%2C%20150%20minutes%20of,t%20do%20regular%20moderate%20exercise.</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=As%20an%20older%20adult%2C%20regular,without%20becoming%20dependent%20on%20others." style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=As%20an%20older%20adult%2C%20regular,without%20becoming%20dependent%20on%20others</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.retireguide.com/retirement-life-leisure/healthy-aging/exercise-for-seniors/" style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.retireguide.com/retirement-life-leisure/healthy-aging/exercise-for-seniors/</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise#:~:text=Strengthening%2C%20stretching%2C%20balance%2C%20and,%2C%20mobile%2C%20and%20feeling%20great." style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise#:~:text=Strengthening%2C%20stretching%2C%20balance%2C%20and,%2C%20mobile%2C%20and%20feeling%20great</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Regular%20physical%20activity%20will%20lower,even%20dementia%20(memory%20loss)." style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Regular%20physical%20activity%20will%20lower,even%20dementia%20(memory%20loss)</span></a></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.health.harvard.edu/exercise-and-fitness/everyday-activities-count-as-exercise-but-intensity-matters" style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.health.harvard.edu/exercise-and-fitness/everyday-activities-count-as-exercise-but-intensity-matters</span></a><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">)</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 12pt; margin-top: 0pt;"><a href="https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm" style="text-decoration: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm</span></a><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"> </span></p></li></ol><br style="-webkit-text-size-adjust: auto;" />Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-2638236514420965502023-03-31T08:26:00.002-07:002023-03-31T08:26:22.341-07:00Volume Training<p> <span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; text-size-adjust: auto; white-space: pre-wrap;">Volume Training is an intensity aspect of lifting. It takes the number of repetitions per set, number of sets completed, and the weight used for each set. My use of volume training takes just sets and reps into the equation. I look at how many reps per set done at the given weight. Each session I add up the reps to see how much more I have accomplished compared to the last workout. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">There are several ways to include volume training in your workout. I design my current training entirely on Pyramiding. The German 10x10 is another common way to add volume training. Below I will go over both of these routines. But, first, let’s look at Jow Weider’s principle of Pyramid us.</span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>PRINCIPLED TRAINING</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Weider Principle 6: The Pyramiding Principle.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">It really is almost hard to believe that someone had to invent this it is so second nature to everyone who lifts at this point. Muscle fiber growth is a direct result of contractions against high resistance. The pyramid principle helps handle the problem of moving maximum weight for highest resistance while avoiding injury. Weider believes that a workout should begin with 60% of ones one rep max with a high volume of 15-20 reps. After this weight is added until the same exertion is put out in fewer reps. So x for 15 reps should be as much effort as X + 20 for 12 reps and then X+40 for 10 reps and x+60 for 8 reps. Weight should be increased until 80% of maximum is achieved.</span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Pyramids also fall under the Weider principle of Progressive Overload. This principle works on the fact that, in order to grow stronger and larger, muscles must be challenged at greater increments. This increase can come per workout session by adding an extra set or increasing the weight used in each set or increasing the number of repetitions. This is the first part of the pyramid routine. The first half of the sets will increase in weight while decreasing the number of reps per set. The second half is a return to your starting weight.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I use nine sets per exercise. This layout and routine has, after a very short period of two weeks now, added 40 pounds to my benchpress and 55 pounds to my squat. This is clearly an ongoing process for me. During this period I have also lost 5 pounds in body weight. The results appear to happen fast. </span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>GERMAN VOLUME TRAINING</b> </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The other routine is mentioned previously is the German Volume Training (GVT). This routine uses 10x10. For clarity, that is 10 sets of 10 repetitions. In doing this there is also a short rest between sets of up to 2 minutes. </span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Set your weight, say for bench press, at 60% of your one rep max (1RM). This weight will be easy for your first few sets, but will become more difficult as you progress. When you reach 10x10 increase the weight by 10%. </span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">These are volume training techniques, as defined earlier. The greater volume equates to greater time under tension (TUT).This is the amount of time your muscles are under strain or directly working in the exercise. The greater the TUT, the greater the growth is how this is supposed to work. Many of the old greats swore by these measures. </span><span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;"> </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><br /></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><br /></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0Qpvk2cCZ4LuNABLkzcfk5n1ARNaZUdxyQunSMzqTahPWtW_TwKXCDyKjSNfm7tl2P3HGRiVyMqM0nVFqLQDzEAWQvOUnRh5hKZ0i_ctjHaebxpWKGu_EgdnRDAoITwkm1WEvJ0AMkOh80xRDG8bhUhfj9k-KiHaFB0GLWq4e2AIpSpN8rLXc0rl/s3864/9C0CE6A3-E061-4312-B38C-63CB7C30A820.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2576" data-original-width="3864" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG0Qpvk2cCZ4LuNABLkzcfk5n1ARNaZUdxyQunSMzqTahPWtW_TwKXCDyKjSNfm7tl2P3HGRiVyMqM0nVFqLQDzEAWQvOUnRh5hKZ0i_ctjHaebxpWKGu_EgdnRDAoITwkm1WEvJ0AMkOh80xRDG8bhUhfj9k-KiHaFB0GLWq4e2AIpSpN8rLXc0rl/w320-h213/9C0CE6A3-E061-4312-B38C-63CB7C30A820.jpeg" width="320" /></a><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"></span>I have had solid results in increasing the weight used in each set. I have also made impressive results, as have other lifters, by increasing the weight used in each workout. This is seen in the Russian Breathing Squat. How this applies here is that in each session you do one set of 20 squats. This weight is established by using the weight you use for 3x10. You shoulder the weight and keep going until you hit 20 reps. When the next session comes along you add five to 10 pounds to what you did previously. I am not going to lie, the Russian Breathing Squats</span></p><div class="separator" style="clear: both; text-align: center;"></div><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /> hurt like a bear. This technique will add pounds to your 1RM. It is another example of progressive overload. This is a steady and incremental progress in the weight moved each session. </span><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This volume strategy is extremely brutal.</span><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;"> </span><p></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><b>FINAL NOTES</b></span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;">This</span><span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;"> is not to be done three days a week for a total body workout. The way I schedule this is to break my training into a three day split and do that twice each week. </span><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;">Pyramids also fall under the Weider principle of progressive overload. This principle works on the fact that, in order to grow stronger and larger, muscles must be challenged at greater increments. This increase can come per workout session by adding an extra set or increasing the weight used in each set. This is the first part of the pyramid routine. </span><span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;">me a total body workout twice a week. It looks like this:</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Monday/Thursday — Squats and shrugs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Tuesday/Friday — Back and biceps</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Wednesday/Saturday — Benchpress and triceps</span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">For each workout I do the core lift and one accessory lift. Squats leave my legs totally blasted, so I do shrugs. I do bent row or lat pull (alternating these each back day) and curls. I also pair benchpress and triceps extension. Abs are done every session. </span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This structure allows for a full recovery between each session. If an excess of 50 repetitions does not leave you sore for a day or two, the. I need some of your genetics. As you may know, a new routine is going to hurt afterwards. The second week will not hurt as much in regards to delayed onset muscle soreness. This routine still leaves me sore, but able to function. The schedule promotes full recovery between training body parts.</span></p><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><br style="-webkit-text-size-adjust: auto; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I hope these techniques work well for you. Talk to your doctor first to make sure that you are strong enough and healthy enough to try these. Good luck and good health!</span></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-815414294618080062023-03-02T08:19:00.002-08:002023-03-02T08:19:51.698-08:00Get Back<p><span style="background-color: white; color: #222222; font-family: Arial; font-size: 11pt; white-space: pre-wrap;"><br />Most impressive is the back big enough to rent out as a billboard. It is built through dedication, determination, and a variety of rowing techniques. We are going to look at several of those rowing techniques, talk about how to build a back, and look at one permutation of a back workout. This is not the exhaustive list of back exercises, but it is a solid list.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2oVOtbtVzaOv6iSujaskJWKnRQeK_D-d0mhkksumPojclSAJJwFBPP5j3m07AFk7J1fmz83uWft0FsB0_b8ilxutHZqsIQyhJWV7XVvMVTibkHcMlnhYB_H9l2dFtzAyi3D4_sqga5qF-fb74_Bq61YjUP2uGw8-b8H6upN0a1jbNEQsjd7ClXDNE/s236/back.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="214" data-original-width="236" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2oVOtbtVzaOv6iSujaskJWKnRQeK_D-d0mhkksumPojclSAJJwFBPP5j3m07AFk7J1fmz83uWft0FsB0_b8ilxutHZqsIQyhJWV7XVvMVTibkHcMlnhYB_H9l2dFtzAyi3D4_sqga5qF-fb74_Bq61YjUP2uGw8-b8H6upN0a1jbNEQsjd7ClXDNE/w236-h214/back.jpg" width="236" /></a></div>Bent rows, barbell rows, or bent-over rows, are a popular weightlifting exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, trapezius, and rhomboids The diagram to the left will show you our musculature in greater detail. There are several variations of bent rows that can be performed to target these muscles in slightly different ways. Here are some of the most common types of bent rows:<p></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Barbell Rows: This is the most traditional form of bent rows, where you hold a barbell with both hands, hinge at the hips, and pull the weight towards your torso. These can be done with either an overhand or underhand grip for targeting different muscle groups. We can also take a wider or more narrow grip for further targeting of muscles. More on this later.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Dumbbell Rows: Instead of using a barbell, you hold a dumbbell in each hand and perform the same movement as barbell rows.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">T-Bar Rows: This is a bent-over row variation that uses a T-bar machine, where you place one end of the bar into a corner and load weight plates onto the other end. You then hold the bar with both hands and pull it towards your chest.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Seated Cable Rows: This variation uses a cable machine, where you sit on a bench with your legs extended in front of you and pull a cable towards your torso using a handle or rope attachment.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">One-Arm Dumbbell Rows: Similar to dumbbell rows, but you perform the exercise with one arm at a time, allowing for greater focus on each side of the body.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Inverted Rows: These are performed using a suspension trainer, such as TRX, where you hold onto the handles and lean back while keeping your body in a straight line. You then pull yourself up towards the handles, engaging your upper back muscles.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Lat Pulls: These are conducted at the pull down station of a cable machine or similar pull down apparatus. Set your grip width to target the most muscles in our back and biceps, which will be a little wider than shoulder width with palms facing away from you. Pull the bar down to the top of the chest. As the bar reaches the top of our chest squeeze the shoulder blades together as if trying to squeeze something between them.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Each of these variations has its own advantages and disadvantages and can be used to target different parts of the upper back. It's important to choose the right variation based on your goals and fitness level, and to always maintain proper form to avoid injury.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Let’s look at each row more closely for its targeted muscles and the end states. Each of these are excellent compound exercises any of which makes for a solid back workout.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">These muscles include:</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Mid to lower trapezius </span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Rhomboids</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Rear deltoids</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Latissimus dorsi</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Posterior deltoids</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Biceps</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Grip</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Erector spinae</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">BARBELL ROWS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The muscles targeted in this row include latisimus dorsi (lats), rhomboids, rear deltoids, central and lower trapezius, and biceps. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">To perform this we take hold of the bar with either an overhand or underhand grip. We can also do this with a wider or more narrow grip that will have our elbows brushing our sides. The difference in grip will put the onus of the weight on different areas of our back. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Bend at the hips, not the lower back. Yes,it is a back exercise, no this is not how or when we work the lower back and spinal erectors. We want to have a nearly straight line from hips to shoulders. </span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">An underhand grip with elbows at our side is a focus on the lats. Yes, rear deltoids, lower and middle trapezius, and biceps are involved. This position puts the lion’s share of the workload on the lats.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">An overhand grip can target mainly either the lats or the rhomboids, these are the muscles over the shoulder blades. A wider grip, such as just outside of shoulders width or more will have you pulling with your elbows pointed out. As such, this position will target the rhomboids. Conversely, a grip at shoulders width or less will target the lats. </span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Pick one width and remain consistent with it for solid results. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">DUMBBELL ROWS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">These are done with a dumbbell in each hand. We will bend at the hips and not the lower back. With arms at full length and the dumbbells in hand you pull back as if to strike a target with your elbows. Pull firmly and smoothly until the elbows are just peeking over the plane of the back.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The variation to this is doing one arm rows. As the weight lowers, extend your shoulder and reach for the floor while keeping your spine straight. Pull the weight up towards your midsection d side. Your elbow will come up past the plane of your back. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Doing one arm dumbbell rows can help identify and even out muscular imbalances across our back.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The angle at which you hold your arms to the centerline will change which muscles are targeted.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">T-BAR ROWS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">This can be done supported (on a bench) or unsupported. The choice you make will determine how many muscles are used. Unsupported T-bar rows will activate a larger range of muscles in support of the movement. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Also, to a small degree you will engage glutes and hamstring to fully support this exercise.</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The barbell used in this will have one end anchored or stuck into a corner so that it does not move on the one end. Load the weight you want onto the other end. The T-bar handle will fit under the bar near the weight block on the knurled side. Straddle the bar and bend & squat down. Lift the weights into position with your hips and knees bent. Using the muscles in your back and bisceps pull the handle until it touches your torso. Hold it for two seconds and relax until your arms are fully extended. Repeat for the necessary repetitions. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">SEATED CABLE ROWS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">These can be done with various grips to target the back in different ways. We will engage all of the muscles in our back, but to varying degrees. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">By taking a wider grip we will target lats, rear deltoids, and biceps. The target of the wider grip is the lats. This will engage the lats more specifically. The narrow grip, done with a V-handle or by gripping a wider bar at the center. This grip will more fully engage the mid and lower trapezius and rear delts. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Remember to squeeze our shoulder blades together at the full contraction when the handle touches the midsection. Also, roll your shoulders forward at the full extension. These actions will ensure full engagement of the mid and lower traps.</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">INVERTED ROWS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">This is a body weight exercise, at least in the beginning. Set a horizontal bar at about hip high. Adjust the height to make this more or less challenging. You can vary your grip on the bar, but let’s take hold of the bar at a shoulder width. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">We are planning back towards the floor while gripping the bar. Pulling up and contracting the entirety of our back muscles will bring us chest to bar. This is an excellent precursor to pull-ups. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">LAT PULLS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The last pull station can be our friend. It will mimick the same motion as pull-ups and chin-ups depending on how you grip the bar. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Palms toward us will activate primarily lats and biceps. The same as doing a chin-up. Palms away will target lats, rhomboids, rear deltoids, and biceps. </span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">IMPLEMENTING ROWS</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Each of the aforementioned movements are compound movements, that is engaging multiple muscle groups and joints. A full workout for the back can look like this:</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Bent rows </span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Lat pulls</span></p><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Seated rowing close grip</span></p><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><p dir="ltr" style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The workout can be rounded out with a few isolation exercises to further target muscles. </span></p><div><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div><span style="background-color: white; color: #888888; font-family: Arial, Helvetica, sans-serif; font-size: small;"></span>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-5499830497272221722023-03-02T07:49:00.001-08:002023-03-02T07:49:43.451-08:00Bulgarian Split Squats vs Squats<p><span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; text-size-adjust: auto; white-space: pre-wrap;"><b></b></span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; text-align: left; text-size-adjust: auto; white-space: pre-wrap;"><b><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqnZzWw0EvDy6AVTANJv2a0_Szge75Cyp_w5XnpaI_ZdHK8ZFVoSgE0Yjil7zbZnnyBPentLHFj7B1ekGiBvGFrcdRXfI2b4cYD1mw9pXbLQM4P7WbJd6oATaEqGnAWE9q6tDmdoDZ1ItVGg51U0lvaRfK06ppGnrhakTRzCbgXk5qErSno30NwKb4/s1044/393C1E9A-A0C0-4177-B5E7-AEABEADC72AE.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="585" data-original-width="1044" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqnZzWw0EvDy6AVTANJv2a0_Szge75Cyp_w5XnpaI_ZdHK8ZFVoSgE0Yjil7zbZnnyBPentLHFj7B1ekGiBvGFrcdRXfI2b4cYD1mw9pXbLQM4P7WbJd6oATaEqGnAWE9q6tDmdoDZ1ItVGg51U0lvaRfK06ppGnrhakTRzCbgXk5qErSno30NwKb4/s320/393C1E9A-A0C0-4177-B5E7-AEABEADC72AE.webp" width="320" /></a></div><br />Bottom Lime Up Front</b></span><p style="text-align: left;"></p><p style="text-align: left;"><span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; text-size-adjust: auto; white-space: pre-wrap;">Bulgarian split squats and conventional back squats are two exercises that target similar muscle groups, but differ in the way they are performed. Bulgarian split squats involve standing with one foot elevated on a bench or box behind you, with your other foot planted firmly on the ground. You then lower your body by bending the knee of the planted foot until your thigh is parallel to the floor. Conventional back squats, on the other hand, involve standing with your feet slightly wider than shoulder-width apart, and lowering your body by bending your knees and hips until your thighs are parallel to the floor. Both exercises target the glutes, hamstrings, and quadriceps, but the Bulgarian split squats require more stability and balance, as well as more focus on the single-leg muscles. Additionally, the Bulgarian split squats are a great way to target the glutes, while the conventional back squats are better for targeting the quads. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>Bulgarian Split Squats vs Conventional Squats</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">There is no disagreement that the squat is one of the key movements we can do in the gym. We do it for raw power, size, strength, and even for endurance. We do them with and without weights for varied ends. We squat in more than 20 different styles and techniques. Back squats, Hack squats, Goblet squats, and the list goes on. Each variation provides its own benefits. We choose our squat based on desired ends. Here, we will look at the Bulgarian Split Squat (BSS) and the conventional Back Squat. Why do BSS? Why do conventional? What muscles are used in each? How does one split squat? Is there a difference between split squats and Bulgarian split squats? </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>Why</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This exercise has long been viewed as “just an accessory.” Many lifters, myself included, use this tool in addition to squats and other leg work. Its effectiveness cannot be understated, though. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The muscles worked in this mostly single leg exercise include glutes, quads, hamstring, and calves. Additionally, there are a slew of other muscles engaged just to balance and support yourself. Muscles and tendons engaged include the area of your ankle, your abdominal obliques, traps, and more. What it does not include, or minimizes, is the lower back. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">BSSs take the load of the weight used off of your back and, if you are using dumbbells, into your hands. This can put the center of the weight below your center of balance. This position takes our lower back mostly out of the equation. By eliminating the lower back strain we can focus more on form and depth. Also, where we position our front foot we can alter how the movement works different parts of the lower body. By placing our front foot, this is the working leg, further in front we put more emphasis on the hamstrings and glutes. By placing our foot closer to where our back leg is supported we put the emphasis on the quadriceps. I do mine with the heavier focus on the quads. It’s just my prerogative. Do what works best for you.</span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Jordan Scott is an IPA world record holder in powerlifting. He also owns Syatt Fitness and is a Westside Barbell-certified strength coach. He feels strongly in favor of the BSS. “For overall strength and size the Bulgarian split squat is, in my opinion, one of the best exercises … it’s got great range of motion, huge recruitment of the quads and glutes, and it’s terrific for building core strength and stability.” The ability to get our hips low and deep into this movement makes it an excellent tool to finish off our legs. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>FORM</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">How to do this exercise is important. Keep your head tilted down so as not to show that you are crying. Just kidding! This is a somewhat technical move so details are important; however, balancing on one lead foot adds to the complexity and difficulty of the move. That said, once you have the basic mechanics of this move you have command of a method for adding size and strength to your legs.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">1. Stand with your calves against the edge of a flat bench or yoga ball or some other support.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">2. Step out with one foot to two to three feet in distance.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">3. Place the top of your back foot on the top of the support.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">4. Flex your front leg to lower your hips.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">5. As you lower yourself by flexing your front leg your torso will lean forward a bit, this is normal.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">6. Point your support knee to the ground.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">7. Go as deep as possible. I lower my hips below knee. Go as deep as you can safely manage.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">8. Push up against the floor on your lead leg to rise back to the starting position.</span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">I have previously detailed how to squat in You don’t Know Squat. Quickly, the squat works the entirety of our legs as well as including the back by way of the spinal erectors and our abs for core stability. The foot spacing we each use is a matter of personal preference and build. Some people do very well with a wide stance while others use a narrow foot position. Most people use somewhere between hip width and shoulder width. Find what works best for you before you start stacking on the weights. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Muscles used in squats include quads, hamstrings, calves, and spinal erectors. Of course your core is engaged for stability while under the weight. Otherwise, squats target the seashells as Bulgarian split squats. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">There are a multitude of benefits in doing squats. Among which you will burn extra calories. This results in a loss of fat, not necessarily weight. I point this out because, if you are watching your weight, the muscles you build will weigh more than the fat that is left. Know that you are burning calories and fat. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squats are proven to strengthen your muscles, tendons, and ligaments. This will stabilize you in athletic endeavors. As we talked about in You don‘t Know Squat (</span><a href="https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html?m=1">https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html?m=1</a>)<span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;"> we talked about the safety of squatting. Physiologically, the deeper we squat the more you engage the tissue around and inside our knees. This tightening actually pulls your knees together tighter. </span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squats are an incredibly beneficial exercise that can have a positive impact on your overall health and fitness. Squats are an excellent way to strengthen and tone your lower body, including your glutes, hamstrings, and quadriceps. They also help to improve your balance, posture, and coordination. Additionally, squats can help to increase your core strength and stability, which can help to reduce the risk of injury. Squats can also help to improve your overall cardiovascular health, as they can help to increase your heart rate and burn calories. Finally, squats can help to improve your flexibility and range of motion, which can help to reduce the risk of injury and improve your overall performance in sports and physical activities.</span></p><br style="-webkit-text-size-adjust: auto; text-align: left; text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">CONCLUSION</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left; text-size-adjust: auto;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bulgarian split squats and squats are both excellent exercises that can help strengthen your legs and glutes. They are both great for building muscle, improving balance and coordination, and increasing your overall strength. Adding these exercises to your routine can help you reach your fitness goals, whether you are looking to build muscle, lose weight, or improve your overall health. Both exercises can be done with a variety of weights and reps, so you can tailor them to your individual needs. Furthermore, they can be done with minimal equipment, making them accessible to everyone. For these reasons, Bulgarian split squats and squats are both worth adding to your routine. If you are not doing one of these, what is the issue? Squats are great.</span></p></div>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-21953717320080370392023-02-22T09:23:00.004-08:002023-02-22T09:23:37.501-08:00Life lessons from the Gym, pt 2<p><span style="font-family: times;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: times;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrgFujCJTyJttgq53BLT4PQ-Se-ZmOEvw6rVO8xC8uWMbNX50SHch5nP6YsmJ3SnuWGu1ys6v3k2014W1v6y6Y9KwfjOYgkj_1UweR4DKld7PGJf8U4KlirnXrCgYcyboeJB0kDV5LNaeBJX9LD-SCXaj7_ADEz4UQlANbiEFL6XqLWnEyMEIWFG18/s612/B3C8582B-D14D-448D-9B70-BA6A81ACBC5B.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="612" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrgFujCJTyJttgq53BLT4PQ-Se-ZmOEvw6rVO8xC8uWMbNX50SHch5nP6YsmJ3SnuWGu1ys6v3k2014W1v6y6Y9KwfjOYgkj_1UweR4DKld7PGJf8U4KlirnXrCgYcyboeJB0kDV5LNaeBJX9LD-SCXaj7_ADEz4UQlANbiEFL6XqLWnEyMEIWFG18/s320/B3C8582B-D14D-448D-9B70-BA6A81ACBC5B.jpeg" width="320" /></a></span></div><span style="font-family: times;"><br />Going to the gym is a lifestyle for many. Time spent there brings people together. Under the iron we learn intrinsic lessons. These lessons carry on into life outside the gym.</span><p></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span><span style="font-family: times; white-space: pre-wrap;">One of these lessons is that we are each stronger than we think we are. </span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">- Are stronger than we think we are</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">According to the </span><span face="Roboto, "Helvetica Neue", Arial, sans-serif" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; background-color: white; caret-color: rgb(77, 81, 86); color: #4d5156;">American College of Sports Medicine, the nationwide standard for men aged 20 to 49 should be between 13 and 28 pushups, and for women in the same age range, it should be between 11 and 20 (</span><a href="https://kiss951.com/2021/09/03/most-americans-cant-do-more-than-10-pushups/">https://kiss951.com/2021/09/03/most-americans-cant-do-more-than-10-pushups/</a>). </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times;">This is more than just moving your body or moving weights with your body. <span style="white-space: pre-wrap;">Handling weights at regular intervals teaches you how to dig deep for another rep. You heart friends telling their training partner to get another couple of reps in each set. You may have been the one under the bar looking for what was needed to get that final rep. The bar moves ever so slowly. Muscles ache and quiver. The person under the weight is breathing faster and heavier to provide needed oxygen to those muscles. </span></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; white-space: pre-wrap;">This lesson carries over outside of the gym. The consistent facing of a physical challenge teaches you that, somewhere deep inside, is that something you need to go another step or repetition further. Outside the gym that lesson helps you to realize how capable you really are. It shows you that your fortitude runs deeper than you had ever imagined. This is key to completing tasks which seem insurmountable. This is key in facing life’s challenges. This is key when confronting our own demons.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline;">We </span><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">handle stress and pain better than we previously thought</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Lifting weights, jogging, whatever our physical training teaches us, through experience, that we can handle pain. We face physical pain after many workouts. This is the result of lactic acid building up in the fatigued muscles. The muscles themselves have undergone trauma. Yet, the day after, life goes on. We have to participate in life regardless of the residual pain. The body reacts by rebuilding and becoming stronger. We take that basic lesson and apply it to other areas of our life to see that adversity makes us stronger. </span></p><span style="font-family: times;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">There is another pain threshold we face and learn from. Success comes with hard work. By digging deeper into our fortitude and finding strength for a few more reps, or running a few steps faster, we learn to persevere. </span></p><span style="font-family: times;"><br style="-webkit-text-size-adjust: auto;" /></span><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">- Stronger sense of self</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">These previous two lessons help us see ourselves in a different light. We have gained insight into being more capable than we had thought. This now found understanding begins to fill a wellspring of confidence. Physically, our posture changes. We stand up straighter and taller. We step out with inner strength as if nothing in our path will dissuade or impede us. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">We have learned that we adapt to stresses in our lives, that these stresses make us better. We put our body and mind through the crucible of fitness training. As a result our confidence grows. We know better what we can handle. We know better that challenges will always be present. We know that we can overcome. As Leonardo da Vinci had put into his codex, every obstacle is destroyed through rigor.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: times; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">These lessons from the gym translate into other aspects of our lives. They transform us deeply. Keep training and keep growing.</span></p><br style="-webkit-text-size-adjust: auto;" />Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-58633916423590065102023-02-15T17:24:00.000-08:002023-02-15T17:24:09.120-08:00Training Splits<p><span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; white-space: pre-wrap;">Lifting weights has a multitude of benefits. Stronger bones, reducing loss of muscle tissue in older demographics, and improved mood are just a few of these benefits. Training schedules come in nearly the same variety as trainees. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Cycling or changing up your lifting routine is important as the body is highly adaptive. Training is actually breaking down of muscle fibers and, as a result, traumatic to your body at that moment. Recovery, ilwhich is talked about later in here, is vital to growing stronger. During recovery our bodies repair the broken muscle fibers, this is how we grow stronger, faster, or bigger & more powerful. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">We adapt to the stresses of a routine. In this way muscle growth stagnates. Changing how you train every three to four months keeps the body guessing and from becoming stagnant in the routine. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Why split training? Why not just workout daily? Recovery is when we get stronger and bigger, not during the workout, as stated. Splits allow for us to rebuild and recover after we tear ourselves apart in the gym. I am going to go over three splits with you. The three-day, four-day, and six-day splits. Each day of the split is a road map to your strength and health.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">THREE-DAY SPLIT</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The first and most common split is to work the full body three times a week. This allows for varied intensity at each session. For instance, one can lift with moderate intensity on Monday, do a light effort on Wednesday, and then go for broke and do heavy intensity on Friday. This allows for two days of recovery. The moderate intensity keeps your training schedule and growth going. The light day allows you to train and keep things moving, too. The high intensity day gives you two days to recover before you train again.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This split has you training benchpress, squat, and rowing as well as the accessory or support muscles. This includes, but is not limited to:</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat or Deadlift (I’ve been coached to not do these on the same day)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Benchpress </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bent or Seated rowing</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Dumbbell press</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Pectoral flies</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Triceps extensions</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Tricep push down </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Standing curls</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Decline dumbbell curls </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Abdominals </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This split can be worked with a wide range of sets and repetitions. You can set it up as 3x10, 5x5, or tailored to your needs and desires. It works the major compound movements as well as isolating the supporting muscles. By integrating dumbbells, like the dumbbell press, you can increase the range of motion for a worked group. The dumbbell press pairs well after benchpress. By working deeper in your natural range you will find it easier to benchpress out of the bottom of the range of motion.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">FOUR-DAY SPLIT</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Another common split is a four-day routine. It breaks training into push and pull days. This, as I have done, schedules two push days and two pull days each week. It could also be a lower body one day and upper body the next. Get creative and see what you can arrange with this split as there are many routines you can write or find to fill this need.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The exercises may vary, but they generally focus on big compound movements first, then the smaller support exercises. Monday and Thursday would be push days. These would start with squats and benchpress. I’ve also kept shoulder press on these days. Then, the routine brings in the support muscles. This way you also get to hit deltoids, chest, and triceps as individually targeted muscles.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Pull day is set up similarly to push day, but for pulling exercises. Start off with deadlift. Then, do bent and upright rows. Add shrugs and movements to isolate lats and biceps and you have a full routine. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">When I did this split, it looked like</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">MON/THURS</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg curls</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg extension</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Calf raise</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Benchpress </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Shoulder press</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Dumbbell flies for pecs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Lateral raises</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Skull crushers </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">TUES/FRI</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Deadlift</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bent row with underhand grip (focus on lats)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bent row overhand wide grip (focus on rhomboids and mid traps)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Upright row (deltoids and traps)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Lateral raises (also deltoids and traps)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Shrugs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Curls</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Decline dumbbell curls</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This provides for a solid level of effort and enables you to have adequate rest time between sessions. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">SIX-DAY SPLIT</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Then, there is a six-day split. Like the four-day routine the body is fully worked out twice each week. This schedule allows for a greater focus on core lifts and the supporting muscles than the other two splits. One of the benefits of this schedule is that you do not need to spend two or three hours, or more, in the gym at each session. For instance, my workouts are 45 minutes to an hour. Overall, with six days in the gym, I am spending less time in the gym each week than with the other two splits. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This split is designed to work each body part twice each week. It can be done with varying techniques and/or intensity levels. Each day is easily tailored to fit your schedule. The primary format for this is squat and legs, back, and then chest each on different days. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">MONDAY, THURSDAY — squat and legs or deadlift and legs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">TUESDAY, FRIDAY — rowing, upper back, shoulders, and biceps.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">WEDNESDAY, SATURDAY — benchpress, chest, shoulders, and triceps</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Abdominals are not specifically listed, though I do work abs four days out of the six. This split allows two to three days recovery for each body section worked. Pick your preferred ab routine. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">For each specific day put in support or isolation exercises. These will specifically target the muscles that you worked in the compound movement. For clarification, let’s look at Monday and Thursday since those will be leg day. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat or Deadlift (alternating these in the week enables you to have experience with the deadlift and allows a high intensity leg day on Monday with a moderate intensity on Thursday, or reverse that as you like)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Stiff legged deadlift</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bulgarian split squats</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg curl</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg extension</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Calf press/raise</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">RECOVERY</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Alternating muscle groups is by design. This workout begins with one or two compound exercises. Then, it progresses by isolating the muscles already worked for targeted training. This works by over exerting the targeted muscle group through thorough training. It hits from the larger compound movements and specifically focuses on the other muscles within said compound movement. Simply put, it works the whole and the parts synergistically. The two to three days off between body parts allows for a full recovery. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The intensity levels used can vary based on your personal recovery capacity. This capacity is impacted by many factors. Some of these factors include your age, diet, other stress factors in your life, and sleep. When you go into the gym these factors will impact how much you can give in training. What I do is the first three days of the cycle are worked with maximum intensity. I try to achieve all sets and proscribed reps so that I can increase the weight. The second three days are done with moderate intensity. This is to work through the soreness and keep the body moving. This aids recovery. When I do not achieve the next weight increase, I log how many more repetitions I completed as opposed to the last session. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Tracking reps in my log and showing also how many more I completed each session motivates and encourages me. I can see when, where, and how I’m growing stronger. Tracking progress is vital to success.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Keep cycling and keep your body growing. Train hard and train smart.</span></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-26814974646303976452023-02-11T12:35:00.002-08:002023-02-11T12:35:54.047-08:00Training Splits<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKi1AybDXGXQnF2kBY3QaHHnIW0m-A0WVbfciOa_VLdOLV8jB4NCtm1NOEBKtTym77KUjKnKlw1asLBkBw3bHoaJ6aoOatV3jwmXfT8jaVBRebleSSWejFLHn3qzf40ei7OKWr9VWxTyTcvEvfHJUK-NodBisjCvVevxs2EKC5Fet-nME6wWgn4ybK/s1170/F7B2537B-72D3-47DC-B864-9A29FC9C7621.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="839" data-original-width="1170" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKi1AybDXGXQnF2kBY3QaHHnIW0m-A0WVbfciOa_VLdOLV8jB4NCtm1NOEBKtTym77KUjKnKlw1asLBkBw3bHoaJ6aoOatV3jwmXfT8jaVBRebleSSWejFLHn3qzf40ei7OKWr9VWxTyTcvEvfHJUK-NodBisjCvVevxs2EKC5Fet-nME6wWgn4ybK/s320/F7B2537B-72D3-47DC-B864-9A29FC9C7621.jpeg" width="320" /></a></div><br /><span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; white-space: pre-wrap;">Lifting weights has a multitude of benefits. Stronger bones, reducing loss of muscle tissue in older demographics, and improved mood are just a few of these benefits. Training schedules come in nearly the same variety as trainees. </span><p></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Cycling or changing up your lifting routine is important as the body is highly adaptive. Training is actually breaking down of muscle fibers and, as a result, traumatic to your body at that moment. Recovery, ilwhich is talked about later in here, is vital to growing stronger. During recovery our bodies repair the broken muscle fibers, this is how we grow stronger, faster, or bigger & more powerful. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">We adapt to the stresses of a routine. In this way muscle growth stagnates. Changing how you train every three to four months keeps the body guessing and from becoming stagnant in the routine. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Why split training? Why not just workout daily? Recovery is when we get stronger and bigger, not during the workout, as stated. Splits allow for us to rebuild and recover after we tear ourselves apart in the gym. I am going to go over three splits with you. The three-day, four-day, and six-day splits. Each day of the split is a road map to your strength and health.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>THREE-DAY SPLIT</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The first and most common split is to work the full body three times a week. This allows for varied intensity at each session. For instance, one can lift with moderate intensity on Monday, do a light effort on Wednesday, and then go for broke and do heavy intensity on Friday. This allows for two days of recovery. The moderate intensity keeps your training schedule and growth going. The light day allows you to train and keep things moving, too. The high intensity day gives you two days to recover before you train again.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This split has you training benchpress, squat, and rowing as well as the accessory or support muscles. This includes, but is not limited to:</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat or Deadlift (I’ve been coached to not do these on the same day)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Benchpress </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bent or Seated rowing</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Dumbbell press</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Pectoral flies</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Triceps extensions</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Tricep push down </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Standing curls</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Decline dumbbell curls </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Abdominals </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This split can be worked with a wide range of sets and repetitions. You can set it up as 3x10, 5x5, or tailored to your needs and desires. It works the major compound movements as well as isolating the supporting muscles. By integrating dumbbells, like the dumbbell press, you can increase the range of motion for a worked group. The dumbbell press pairs well after benchpress. By working deeper in your natural range you will find it easier to benchpress out of the bottom of the range of motion.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>FOUR-DAY SPLIT</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Another common split is a four-day routine. It breaks training into push and pull days. This, as I have done, schedules two push days and two pull days each week. It could also be a lower body one day and upper body the next. Get creative and see what you can arrange with this split as there are many routines you can write or find to fill this need.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The exercises may vary, but they generally focus on big compound movements first, then the smaller support exercises. Monday and Thursday would be push days. These would start with squats and benchpress. I’ve also kept shoulder press on these days. Then, the routine brings in the support muscles. This way you also get to hit deltoids, chest, and triceps as individually targeted muscles.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Pull day is set up similarly to push day, but for pulling exercises. Start off with deadlift. Then, do bent and upright rows. Add shrugs and movements to isolate lats and biceps and you have a full routine. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">When I did this split, it looked like</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">MON/THURS</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg curls</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg extension</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Calf raise</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Benchpress </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Shoulder press</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Dumbbell flies for pecs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Lateral raises</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Skull crushers </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">TUES/FRI</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Deadlift</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bent row with underhand grip (focus on lats)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bent row overhand wide grip (focus on rhomboids and mid traps)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Upright row (deltoids and traps)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Lateral raises (also deltoids and traps)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Shrugs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Curls</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Decline dumbbell curls</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This provides for a solid level of effort and enables you to have adequate rest time between sessions. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>SIX-DAY SPLIT</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Then, there is a six-day split. Like the four-day routine the body is fully worked out twice each week. This schedule allows for a greater focus on core lifts and the supporting muscles than the other two splits. One of the benefits of this schedule is that you do not need to spend two or three hours, or more, in the gym at each session. For instance, my workouts are 45 minutes to an hour. Overall, with six days in the gym, I am spending less time in the gym each week than with the other two splits. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">This split is designed to work each body part twice each week. It can be done with varying techniques and/or intensity levels. Each day is easily tailored to fit your schedule. The primary format for this is squat and legs, back, and then chest each on different days. </span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">MONDAY, THURSDAY — squat and legs or deadlift and legs</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">TUESDAY, FRIDAY — rowing, upper back, shoulders, and biceps.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">WEDNESDAY, SATURDAY — benchpress, chest, shoulders, and triceps</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Abdominals are not specifically listed, though I do work abs four days out of the six. This split allows two to three days recovery for each body section worked. Pick your preferred ab routine. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">For each specific day put in support or isolation exercises. These will specifically target the muscles that you worked in the compound movement. For clarification, let’s look at Monday and Thursday since those will be leg day. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Squat or Deadlift (alternating these in the week enables you to have experience with the deadlift and allows a high intensity leg day on Monday with a moderate intensity on Thursday, or reverse that as you like)</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Stiff legged deadlift</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Bulgarian split squats</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg curl</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Leg extension</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Calf press/raise</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;"><b>RECOVERY</b></span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Alternating muscle groups is by design. This workout begins with one or two compound exercises. Then, it progresses by isolating the muscles already worked for targeted training. This works by over exerting the targeted muscle group through thorough training. It hits from the larger compound movements and specifically focuses on the other muscles within said compound movement. Simply put, it works the whole and the parts synergistically. The two to three days off between body parts allows for a full recovery. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">The intensity levels used can vary based on your personal recovery capacity. This capacity is impacted by many factors. Some of these factors include your age, diet, other stress factors in your life, and sleep. When you go into the gym these factors will impact how much you can give in training. What I do is the first three days of the cycle are worked with maximum intensity. I try to achieve all sets and proscribed reps so that I can increase the weight. The second three days are done with moderate intensity. This is to work through the soreness and keep the body moving. This aids recovery. When I do not achieve the next weight increase, I log how many more repetitions I completed as opposed to the last session. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Tracking reps in my log and showing also how many more I completed each session motivates and encourages me. I can see when, where, and how I’m growing stronger. Tracking progress is vital to success.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Keep cycling and keep your body growing. Train hard and train smart.</span></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-50799268264190542972022-06-15T16:26:00.001-07:002022-06-15T16:26:27.592-07:00Drop Sets: What and How<p> <span style="font-family: "Times New Roman", "serif"; font-size: 12pt;">Why
do we workout, lift weights, or run for miles at way-too-early in the morning? In
some small manner we are each trying to attain an Atlas-esque physique. In our
minds we are trying ot be something like Steve Austen or Jamie Sommers, the
bionic sci-fi duo of the 1970s. We are training to be stronger, faster, better
than before.</span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtUf5t6FBqSDviNjYawvMT09VeAaPGKGlyFBGSs8jzlUb8n7PYo6CxFoE_KpLqqfAgBsJOUUKdkBcFpU-NoW7PKPzpkm_HUab36z4XrWN0a_PQa6omXt4DO1Wud3lVX4jdRrdarA3y2ij0fxijwzDdxVOMfGj8qcbkeN9KINO84tTT5dEN76QquGeq/s600/metal-heavy-dumbbells-holder-modern-600w-1145314700.webp" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="420" data-original-width="600" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtUf5t6FBqSDviNjYawvMT09VeAaPGKGlyFBGSs8jzlUb8n7PYo6CxFoE_KpLqqfAgBsJOUUKdkBcFpU-NoW7PKPzpkm_HUab36z4XrWN0a_PQa6omXt4DO1Wud3lVX4jdRrdarA3y2ij0fxijwzDdxVOMfGj8qcbkeN9KINO84tTT5dEN76QquGeq/w200-h140/metal-heavy-dumbbells-holder-modern-600w-1145314700.webp" width="200" /></a></div>That
is the crux of training, is it not? To be stronger, larger, faster in some
respect than we were before? It is. It most certainly is. We all train in our
given arena to become more athletic and more aesthetically pleasing to someone.
The issue is that, due to the microwave oven mentality, we want those results <b><i>now</i></b>
and have little patience for the journey. <o:p></o:p><p></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">It
is along the journey that we use a multitude of training tactics and techniques
known by different titles. In this piece we will look at a few principles
written by Joe Weider. He has left us numerous training principle to learn and
grow with. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Weider Principles<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Joe
Weider, the Master Blaster himself, gave us a plethora of training principles. This
list was built through trial and error over hours in the gym and in talking
with exercise scientists as well as physicians. Among those is included Drop
Sets. The premise and practice are quite simple. You do an exercise to failure,
lower the weight, repeat. Why? To overload and fully exhaust a target muscle group
for full development is why.<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">These
are also called rack runs. You may have a few colorful terms for them of your
own that the uninitiated would not understand. But, to what end? Do these
really work? Is there a benefit to this style of training?<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">A
2018 study published through the National Institute of Health looked at the
effect of drop sets on growth of muscles. It was found that drop sets increased
growth in muscle tissue in trained muscle groups. This was most likely due to
the higher amount of stress on the targeted muscles. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">The
technique trains both fast and slow twitch muscle fibers. Slow twitch fibers
are associated with more endurance activities. These take longer to fatigue. Fast
twitch fibers, conversely, are associated with strength and power. Fast twitch
are larger fibers than slow twitch. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Drop
sets have the unique capacity for training both slow and fast twitch muscles in
one session. There is also another aspect of drop sets which some may overlook.
They include an increased time under tensions. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Time Under Tension-</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">This
refers to the amount of time a muscle is under direct tension during training.
The concept is that the longer a muscle is under tension the greater the gains
in strength. Time under tension has benefits to a degree. I am not going to
tell you that a three minute curl is going to give arms the size of
Schwarzenegger. <b><o:p></o:p></b></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">There
is something to be said about slower, more controlled movements for a more
thorough training of a muscle group. By properly increasing the TUT, time under
tension, a trainee can see several benefits. Among these benefits are mind-body
connection, stronger muscles, and better form which results in better training.
One positive aspect is that by going slower you reduce the risk of injury due
to bad form. Another benefit is that, by prolonging the TUT, you more
thoroughly exhaust the target muscle. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">By
dropping weight and continuing your sets past regular muscle failure, as in
drop sets, you can maintain proper form with the lighter workload. Training
with proper form for greater periods trains in better habits. More
specifically, we are looking at the increased TUT. This technique is a
continual depletion of the amount of muscle fibers in the fast twitch group. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Each
set is presumably to failure. By lowering the weight at the point of failure
you can continue to train without stopping. This fatigues more muscle fibers
with each set. In this, you can see how strength fibers are being exhausted and
endurance fibers are being engaged and trained as well. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">There
is a limit as to the amount of muscle fibers that a given exercise can exhaust
before the trainee can no longer do that given exercise. This is positive
failure. By lowering the amount of weight used, the stress load on the muscle
fibers is lowered. This allows the trainee to continue to do the exercise thus
firing or tearing more muscle fibers. In so doing repeatedly, the trainee goes
to positive failure multiple times throughout the drop set resulting in a more
complete exhaustion of muscle fibers in the targeted muscl group. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">This
dual fiber training in connection with the continual dropping for fast twitch
fiber training will, after recovery, provide the trainee with larger and
stronger muscles. These results will also be seen in shorter periods of time
according to studies. Most training cycles run 12-weeks. Drop sets are
recommended to run for 6-weeks for results. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Overload<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Progressive
Overload is the idea that you will continually and gradually increase the
weight you are training with in order to increase the stress on your muscles.
This results in larger and/or stronger muscles upon recovery. How this applies
to drop sets is simple. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">When
training with drop sets as your main exercise routine you will still need to
increases the weight you are lifting. The method I use is taken from the
Russian Squat routine. It is simple and straight forward. Each workout,
increase the starting weight by five to ten pounds. In this way, each workout
is an overload as it is an increase from the last session. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Growth in Size and Strength<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Due
to its capacity for training both fast and slow twitch muscle fibers
simultaneously this method is effective and efficient in producing muscle
growth. Growth occurs when the body recovers after training. The training is
traumatic to the body as it tears muscle fibers. The body then compensates by
rebuilding more fibers than there were before. What we see as the result is
larger, denser, stronger muscles. The technique of drop sets brings results in
as little as six weeks according to studies. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Science Says<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">In
review, the National Institute of Health studies have shown that drop sets are
very effective for increasing size and strength as well as endurance. This
training method is, in this author’s experience, fast, effective, and
efficient. It is also highly enjoyable.<o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Conclusion<o:p></o:p></span></b></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Drop
sets are fast and efficient as a training technique. Using them as a foundation
for your workout is an advanced technique. Even at advanced levels you will
experience muscle soreness for days afterwards. Increasing your nutritional
intake of protein and carbohydrates is likely to provide you what is needed to
repair the damage done through training. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">This
author has done several 12 week cycles of drop sets and enjoys them thoroughly.
At the time of this writing, this author is one month in on a drop set cycle.
The technique is not easy in practice, but worth doing. The gains you will
achieve in size and strength are worth pushing through. The gains will not come
steadily as you will hit the wall at some points. This is natural. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">When
you cannot do all the reps per set as you design, do not increase the weight
for the next session as designed. Rather, replicate said workout at the next
session and hit the reps per set at that workout. You will get there so long as
you persevere. <o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> </span></p>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">If you have not yet
tried drop sets, you should give them a go. The first few sessions will be
painful the day after. Stick with it as the results will be worth the initial
pain.<br /></span>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-8259724273645064352022-05-05T08:56:00.004-07:002022-05-05T08:56:53.953-07:00Life Lessons in the Gym<p><br /> <span style="background-color: #fafafa; color: #111111; font-family: "Times New Roman", "serif"; font-size: 12pt; letter-spacing: -0.15pt;">Most
who don’t go to the gym may see it as a sweaty bunch of muscle-heads grunting
and boosting their egos. What they miss are the life lessons we learn there. We
do not talk about or share the philosophical workings of these lessons. These
messages become imprinted upon us.</span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">I
take the time to point the out to my sons as we train together and learn from
each other. These lessons are transferrable. That is, they are as effective
outside the gym as they do inside it.</span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><b><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Goal
Setting</span></b><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Michigan
State University sees goal setting as a life skill. a skill that for navigating
those waters of life. Knowing how to set and achieve goals is not an innate
skill. This skill is either taught or learned the hard way. It can also get
learned under the watchful eye of a parent, a teacher or some other mentor in
the gym.</span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Goal
setting begins with the end in mind. It is seeing an idea and figuring out how
to get there. You learn how to do research and apply the information you found.
You learn to break your tasks into steps that are both attainable and
measurable. You learn about eating well and resting as part of this process.</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgntYDkh7fMZrmd1fnUsmW5kMdo9dW4oUK7E-7jW0y_oblkZV52Svg_fKGBfUYX1U-E2A_K3kmkOyLyUj0HL6xtUn2bRL7Fpx1D7wKvSDjV0ehGgGukHX7MrXRr2vCclIPoOJZkgJqiZbNMaW9FTI7NBNmsOWOtkIWxsK7x1K6uuwXOT-FT1_TJmym1/s284/rollins2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="177" data-original-width="284" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgntYDkh7fMZrmd1fnUsmW5kMdo9dW4oUK7E-7jW0y_oblkZV52Svg_fKGBfUYX1U-E2A_K3kmkOyLyUj0HL6xtUn2bRL7Fpx1D7wKvSDjV0ehGgGukHX7MrXRr2vCclIPoOJZkgJqiZbNMaW9FTI7NBNmsOWOtkIWxsK7x1K6uuwXOT-FT1_TJmym1/w284-h177/rollins2.jpg" width="284" /></a></div><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
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</v:shape><![endif]--><span style="background: rgb(250, 250, 250); border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; padding: 0in;"> Iron
plates may not instruct you directly. An internet search will find you this
mnemonic, SMART-goals. Your goals will <br />have to be Specific, Measurable,
Attainable/Achievable, Relevant, and Time-Bound. How this applies to lifting is
the person be it you, me, the lug next to us will decide to squat a certain
weight. Let’s say I want to get my squat back up to 405 pounds by the end of
July and I will start May 2nd. I am coming back from a back injury and will
start my squat at 275 for 4 sets of 8 repetitions.</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> <o:p></o:p></span><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">This
gives me 3 months to grow enough strength and flexibility to gain 130 pounds in
strength. Is this Specific? Yes! How about Measurable? It very much is
measureable. Time bound? Without a doubt it is time-bound. How about realistic?
This may not be realistic. Getting my working load to 360 or 375 pounds from
275 in three months is more realistic and safer than 405 pounds. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">How
does this translate into life outside the gym? Lifting weights teaches
understanding that gains, progress, gets done in small steps. These steps get
seen through increasing repetitions over workouts. It also teaches to accept
disappointment. These lessons are painstakingly logged and tracked in a
lifter’s logbook. One small step at a time, John Bytheway is the source of this
quote.</span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;">“Inch by inch, life’s a cinch. Yard by yard, life’s hard.”<o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Take
a look in our logs. You will see numbers increasing by twos and threes over
workouts, sometimes leaping up by six or so at a time. You will see the weights
used increase occasionally and the repetitions drop again. Then, the reps will
start to climb again. This is the embodiment of inch by inch. You will also see
something else.</span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">The
numbers do not climb consistently.<span style="background: rgb(196, 227, 243);"> </span> Some days the numbers drop for no obvious
reason. We can eat and rest to fuel our recovery to the highest degree and
sometimes still not get the expected results. There are times the workout will
show lower numbers than what we expected, lower than what “should” be. This
brings to mind the TV series Star Trek the Next Generation. Captain Picard
explained to Wesley Crusher something exceedingly important for life. The exact
quote is;<o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;">“It is possible to commit no errors and still lose. That is not a weakness,
that is life.”<o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Not
hitting expectations is also disappointment. It is also part of life. A large
part of life that hurts. How do we deal with it? Pitch a fit? Throw weights
around the gym? Kick dumbbells? No. You will also see someone writing down
their numbers and resolving to try hard and do better the next time. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Most
lifters shake it off, go on to their next exercise, and keep going. If you see
this person at that exercise on their next workout you will see them overcome
their setback. You will note the broad smile, the taller stance. You will see
their peace in their accomplishment. If it is you, then you will know best what
this is all about. You will have grown inside and out in more ways than one.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Daily
life, work projects, and studying use goal setting as a skill. Lifting a new
weight, hitting a new bodyweight, entering a physique competition or a lifting
competition are all admirable goald. As are bringing in a project on time and
within budget, finishing a school project, and earning a new position in a
company. Setting goals and tracking progress are skills learned in the gym that
transfers to all areas of life. Recognize that inside all us there is hope. We
need strength to achieve this hope. Strength comes not from adversity, rather
from the quiet moments of peace after the adversity. Recovery between workouts,
between study session, and after those killer session is where we build our
strength. <o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"> </span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;">Perseverance<o:p></o:p></span></b></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Motivation
can get you started. Motivation can light a fire in your belly. Motivation damn
sure feels good. Here’s the kicker, it is short lived. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";">Motivation
will not get you through when things get tough and disappointing. Things <b>will</b> hit low levels during your
workouts as in life. <span style="border: 1pt none windowtext; mso-border-alt: none windowtext 0in; padding: 0in;">Dedication to your goal will get you there.
Determination to achiever your goal will see you through your low points and
moments of pain. Motivation does not do these things..</span><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Motivation
gets defined as the reason or reasons one has for acting or behaving in a
particular way. Understand it as the general desire or willingness to do
something. Dedication is being committed to a purpose, to a goal. Determination
is firmness, resoluteness of purpose. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Don’t
get me wrong, I use a plethora of motivational tools. My playlist is hours of
heavy metal and classic rock that is nothing but heart pounding music. Even
this list will lose its drive if I listen to it all the time. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";">When
I get to the core lifts at the squat rack, on the benchpress, or at the
deadlift grinding out rep after rep and my muscles are screaming in pain it is
not the music I hear. <span style="border: 1pt none windowtext; mso-border-alt: none windowtext 0in; padding: 0in;">No. I dig in for the next rep because of
dedication and determination. The need to achieve the goal kicks in. So long as
I can use good form and move the weight through the full range of motion I will
do so. Muscular pain and discomfort notwithstanding, it is achievement of the
next rep that matters. It is the end goal that is all important. </span><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">How
does this single-mindedness fit real life? How does it not? Studying all night
for tests, working through the hardest parts of a relationship when quitting
would be easier, getting a project at work done on time and to standard are
areas in which dedication and determination come in. Raising children is
nothing short of dedication and determination. <o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Dedication,
it is commitment to a purpose or to a goal. Envision the end result you crave.
Commitment means that you are willing to do whatever is necessary to get there.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Whatever
is necessary may be digging deep into your inner self to find that oomph you
need to finish. Finishing your mile faster than the day before of two more
reps. It may mean doing that all-nighter for the test or class project. It may
mean extra hours at work for that project. You have that capacity in you
already, but have not yet tapped into it. That last rep may be what you need to
tap into your reservoir. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">In
whatever way it manifests, you dig deep and find what is needed to hit that
mark. It shows in your logbook for your training. It shows in your grades as
you get invited to join the Honors Society. It shows as your team at work leads
the way and you get raise after raise. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt;"> </span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Times New Roman", "serif"; font-size: 12pt;">You Are Tougher than You Think You Are</span></b><b><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">In
the military, Special Forces get taught the 20x factor. This is the fact that
we are all capable of 20 times more than we think we are. It’s one of the
defining features between Special Forces and conventional forces. They have
learned to operate on a regular basis beyond that 20x barrier. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="background: rgb(196, 227, 243); border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Just</span><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">
an elite few will ever know what it feels like to come to to operate in their
20x factor. I assure you that you can and will find it lying on a bench with
one hundred pounds and more at arms-length over your chest. You will find it
when you shoulder the weight at the squat rack. Something will click deep
inside your mind the instant you grab hold of that bar to begin your deadlifts.
The lights will go on in that storeroom where you keep your 20x. You will need
to look around for it, but it is in there and you will find it.<o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">I’ve
spent night after night struggling to make gains against those weights. As have
countless other lifters. Like those countless others, one might lay down on
that bench and heft the weight and crank out the reps. Sooner or later it will
go as if there were nothing on the bar. You will find yourself asking your
spotter if they shorted the weight. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Acceptance
of the 20x is an epiphany. Finding where your limits actually are is broadening
and enlightening. It frees you to operate at higher levels, much higher levels
than you conceived of before. Figuring out how to carry this factor into other
areas of your life might be the kicker. Though, it may flow naturally. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">This
awareness cannot exist within a vacuum. It oozes into other aspects of your
life. This awareness permeates your person and personality. It changes who you
are and how you project yourself. It changes how others perceive you. You walk
differently, taller than you did before. Your unconscious, your subconscious,
knows you differently now. It has seen you in a new light and it cannot unsee
you. You will begin to see you in a new light. The dynamic you are seeing is the
Cognitive Triangle.</span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">The
Cognitive Triangle encompasses your thoughts, behaviors, and feelings. These
are in an intertwined and inseparable Mobius strip. Your thoughts tell you how
to feel. This is how your conscious and unconscious mind feels, how you feel
comes out in your behavior whether you want it to or not. Unless you are
acutely aware of your behavior and have developed strong self-control how you
feel about yourself comes out in your actions and words. Your behavior
reinforces your thoughts. This is, in a nutshell, the Cognitive Triangle. It is
self-supporting and can be either self-defeating to you or self-empowering.
This is your mind and it will tell you what you want it to. </span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Your
unconscious drives 95% of your conscious thoughts. Your unconscious mind now
knows that you are stronger than you thought you were. Now, you have to live up
to that and you will. You will become stronger still. That 20x factor is
beginning to take hold. You are seeing that you are, in fact, stronger than you
gave yourself credit for. In the mirrors lining the gym you see yourself
lifting weights that consciously confounded you earlier. Hey! Your mind and
brain See your physical success. This means that your subconscious sees it,
also. <o:p></o:p></span></p><p class="MsoNormal" style="background: rgb(250, 250, 250); line-height: normal; margin-bottom: 0in;"><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;"><br />
This strength will carry over into all other aspects of your life. With or
without your permission, this strength <b>will
</b></span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">enter
into and improve how you stand, how you carry yourself, how you move through
life, work, and other relationships. </span><span style="border: 1pt none windowtext; color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">You know what you can handle in the gym. You
know that you can get through the pain. Your mind is prepared to push through
the hard spots and still function. Your subconscious just needs an opportunity
to apply this strength elsewhere. Your subconscious is hungry for that
opportunity. Grab that opportunity as if you were about to lift it off the rack
and give it all you have.</span><span style="color: #111111; font-family: "Times New Roman","serif"; font-size: 12pt; letter-spacing: -0.15pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: "Times New Roman", "serif"; font-size: 12pt;"> </span></p><p>
<span style="font-family: "Times New Roman", "serif"; font-size: 12pt; line-height: 115%;">Go lift. Go run. Go swim.
Go move your body and become a better person for the experience.</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirsRH2FGhlVCaTIjHPiXeObTc6c6LSb31VJNu7Lh2X9W6CVnQPl3kQqJ-7Si03MjJ4-32PTJH5_fhr_qDSxKLv8B6ywFufMGkhC7z0SjHntDiGH9nTLXd9oHkNffgsNe4lB2XHzOSFSaYEJdn6KHviLivrFaaiA2ZJfwlnzAbwDNshFzjUsP7E2IhO/s1024/Henry-Rollins-1024x640.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="1024" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirsRH2FGhlVCaTIjHPiXeObTc6c6LSb31VJNu7Lh2X9W6CVnQPl3kQqJ-7Si03MjJ4-32PTJH5_fhr_qDSxKLv8B6ywFufMGkhC7z0SjHntDiGH9nTLXd9oHkNffgsNe4lB2XHzOSFSaYEJdn6KHviLivrFaaiA2ZJfwlnzAbwDNshFzjUsP7E2IhO/s320/Henry-Rollins-1024x640.png" width="320" /></a></div><p></p>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-41134249296862303222020-07-27T13:36:00.002-07:002020-07-27T13:49:09.831-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkrD1YnNQgrpPq77hANjxgF2BQNuRPjWN-U4r8UgQJojjPo1f6TBTyktWdSf0SZANroE7jERN6sNVmJeCRpyHTfbtb_2NL4g9zA8PJNTTKx1XbWznlsSIpBff3725kQTUO41-AGZ24H0Q/s1600/Squat.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="534" data-original-width="800" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkrD1YnNQgrpPq77hANjxgF2BQNuRPjWN-U4r8UgQJojjPo1f6TBTyktWdSf0SZANroE7jERN6sNVmJeCRpyHTfbtb_2NL4g9zA8PJNTTKx1XbWznlsSIpBff3725kQTUO41-AGZ24H0Q/s320/Squat.jpg" width="320" /></a></div>
<div><br /></div><div>
<p align="center" class="MsoNormal" style="text-align: center; text-indent: 0in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Squats and Knees</span></b></p>
<p align="center" class="MsoNormal" style="text-align: center; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Training the legs is sometimes a daunting
thing. I’ve seen people balk at the squat rack in powerlifting competitions,
but not at the bench press. Even at the local gym, it seems that there is often
more of a line at the bench stations than there is at the squat rack. Read that
again and take note how I wrote that. At my gym there are two flat free weight
bench press areas and one power-tower for squatting. There are also hybrid
machines for other benching work, but one leg press machine. It seems that
people shy away from training their legs, to a degree.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Here, let’s think about the types of
muscle that are getting trained. Whether you are doing squats for power,
strength, endurance, or for the sheer squatting joy you will train either Type
I or Type II muscle fibers.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Since I am now more of a power athlete, I
will begin Type II. Type II muscle fibers are used for power and strength
events. As a result, they fatigue more quickly than their type I counterparts. The
type II are the fast twitch muscles. The Type II fibers support powerful, quick
movements including sprinting, powerlifting, and weightlifting. Weightlifting
in this sense is Olympic-style weightlifting which includes snatch and the
clean and jerk</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Both powerlifting and Olympic lifting are
styles in which the lifter is moving the maximum amount of weight from point A
to point B. The difference is that in Olympic Weightlifting the liter uses
explosive movements to accelerate the weights from one point to another. Meanwhile,
the Powerlifter uses brute strength to move the weight from one point to
another. Then, there are the hybrid anomalies of the Strongman Competition and
the CrossFit Games, both of which are beasts unto themselves. Both require
training regimens unique to those fields. Honestly, they look like a world of
fun, but not enough of a draw to me to try it out. Maybe next year.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Type I muscle fibers are used in endurance
events. Think 12 to 15 repetition sets and swimming for 25 to 30 minutes
minimum or running/jogging for 45 minutes to start. These are endurance
training events. My endurance competition events were cross country running,
5ks in high school and 10ks in college, and swimming the 400 meter in high
school. Again, I was built lean and thin. At 6’2” tall I weighed 135 to 140
pounds. To say I was thin was an understatement. After lifting for several
years, I am now 245 pounds. Between age and infantry I’ve lost an inch in
height, but that’s my problem.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The chart below will detail the muscle
fibers in greater fidelity.</span></p>
<p class="MsoNormal" style="mso-outline-level: 3; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"> </span><b><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Muscle Fiber Type Comparison Chart</span></b></p>
<table border="1" cellpadding="0" class="MsoNormalTable" style="border: outset #999999 1.0pt; mso-border-alt: outset #999999 .75pt; mso-cellspacing: 1.5pt; mso-yfti-tbllook: 1184;">
<tbody><tr style="height: 60.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: inset white 1.0pt; height: 60.0pt; mso-border-alt: inset white .75pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Characteristic</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></p>
</td>
<td style="height: 60.0pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Slow-Twitch Type I</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></p>
</td>
<td style="height: 60.0pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Fast-Twitch Type IIA</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></p>
</td>
<td style="height: 60.0pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Fast-Twitch Type IIX or IIB</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></p>
</td>
</tr>
<tr style="height: 120.15pt; mso-yfti-irow: 1;">
<td style="height: 120.15pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Activities</span></p>
</td>
<td style="height: 120.15pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Marathons, distance running,
swimming, cycling, power walking, endurance training</span></p>
</td>
<td style="height: 120.15pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Powerlifting, sprinting, jumping,
strength and agility training </span></p>
</td>
<td style="height: 120.15pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Powerlifting, sprinting, jumping,
strength and agility training </span></p>
</td>
</tr>
<tr style="height: 52.65pt; mso-yfti-irow: 2;">
<td style="height: 52.65pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Muscle Fiber Size</span></p>
</td>
<td style="height: 52.65pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Small</span></p>
</td>
<td style="height: 52.65pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Large</span></p>
</td>
<td style="height: 52.65pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Large</span></p>
</td>
</tr>
<tr style="height: 49.95pt; mso-yfti-irow: 3;">
<td style="height: 49.95pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Force Production</span></p>
</td>
<td style="height: 49.95pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low</span></p>
</td>
<td style="height: 49.95pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High</span></p>
</td>
<td style="height: 49.95pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Very High</span></p>
</td>
</tr>
<tr style="height: 44.55pt; mso-yfti-irow: 4;">
<td style="height: 44.55pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Resistance to Fatigue</span></p>
</td>
<td style="height: 44.55pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Slow</span></p>
</td>
<td style="height: 44.55pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Quick</span></p>
</td>
<td style="height: 44.55pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Very Quick</span></p>
</td>
</tr>
<tr style="height: 45.0pt; mso-yfti-irow: 5;">
<td style="height: 45.0pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Contraction Speed</span></p>
</td>
<td style="height: 45.0pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Slow</span></p>
</td>
<td style="height: 45.0pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Quick</span></p>
</td>
<td style="height: 45.0pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Very Quick</span></p>
</td>
</tr>
<tr style="height: 31.5pt; mso-yfti-irow: 6;">
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Mitochondria</span></p>
</td>
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High</span></p>
</td>
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Medium</span></p>
</td>
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low</span></p>
</td>
</tr>
<tr style="height: 39.0pt; mso-yfti-irow: 7;">
<td style="height: 39.0pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Capillaries</span></p>
</td>
<td style="height: 39.0pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High</span></p>
</td>
<td style="height: 39.0pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Medium</span></p>
</td>
<td style="height: 39.0pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low</span></p>
</td>
</tr>
<tr style="height: 28.35pt; mso-yfti-irow: 8;">
<td style="height: 28.35pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" valign="top" width="122">
<p class="MsoNormal" style="text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Myoglobin</span></p>
</td>
<td style="height: 28.35pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" valign="top" width="166">
<p class="MsoNormal" style="text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High</span></p>
</td>
<td style="height: 28.35pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" valign="top" width="120">
<p class="MsoNormal" style="text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Medium </span></p>
</td>
<td style="height: 28.35pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" valign="top" width="122">
<p class="MsoNormal" style="text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low</span></p>
</td>
</tr>
<tr style="height: 31.5pt; mso-yfti-irow: 9;">
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">ATPase Level</span></p>
</td>
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low</span></p>
</td>
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Medium</span></p>
</td>
<td style="height: 31.5pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High</span></p>
</td>
</tr>
<tr style="height: 45.45pt; mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td style="height: 45.45pt; padding: .75pt .75pt .75pt .75pt; width: 91.2pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Oxidative Capacity</span></p>
</td>
<td style="height: 45.45pt; padding: .75pt .75pt .75pt .75pt; width: 124.2pt;" width="166">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High</span></p>
</td>
<td style="height: 45.45pt; padding: .75pt .75pt .75pt .75pt; width: 1.25in;" width="120">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Medium</span></p>
</td>
<td style="height: 45.45pt; padding: .75pt .75pt .75pt .75pt; width: 91.8pt;" width="122">
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low</span></p>
</td>
</tr>
</tbody></table>
<p class="MsoNormal" style="text-indent: 0in;"><span style="color: white; mso-color-alt: windowtext;"><a href="https://blog.nasm.org/fitness/fast-twitch-vs-slow-twitch"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://blog.nasm.org/fitness/fast-twitch-vs-slow-twitch</span></a></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"> This seems like a ton of information to
boil down to ask one question. That question being, is squatting deep safe for
the knees? Let’s start with where the concept of deep squatting being harmful
to the knees came from. Let me first answer the question, no. Deep squats,
ass-to-the-grass, ass-to-ankles, or however you want to describe it, squats are
not bad for the knees</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Now, let’s look at the history of where
that myth came from, then we will look at how the anatomy of the knee protects
and strengthens itself through squatting.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">I am 50 years old and have been squatting
on and off, to depth, since I was 23. That is when I really got into lifting
weights and started to see the benefits from lifting. My knees are still good. I
run and swim and still squat after 27 years of squatting and deadlifting deep.
As I always say, talk to your doctor first. If your medical professional has a
reason for you to not squat or not lift weights or to do something else before
you lift, then follow your doctor’s orders. </span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Am I built like a fireplug? No, I was an
endurance athlete in high school, my first four years in the military, and into
college. I weighed no more than 145 until my mid-20s. That was when I finally
peaked 180 thanks to deep squats and deadlifts. I say this as illustrative
points, that the big compound lifts can add size and strength and not do
damage. So, where did deep squats get their bad rap?</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">According to Dr. Aaron Horschig at Squat
University (https//:squatuniversity.com) it all started in the 1950s with Dr.
Karl Klein. He was looking into why his football players were coming in with
serious knee injuries. This was a worthwhile question that needed answering.
Injured players, knees going bad, find a common cause, fix the problem. It all
makes sense, in a way. Unfortunately, he used self-made equipment that was
inaccurate. It seems that he may have had a preconceived notion about things
and found “evidence” to support that notion. His published articles eventually
got picked up by mainstream publications including one issue of 1962 Sports
Illustrated.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Then, the American Medical Association
looked at his results. Eventually, even the Marine Corps took an exercise
called the “squat jumper” off their training schedule for recruits and their
physical training program (</span><a href="https://squatuniversity.com/2016/01/22/debunking-squat-myths-are-deep-squats-bad-for-the-knees/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://squatuniversity.com/2016/01/22/debunking-squat-myths-are-deep-squats-bad-for-the-knees/</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">). By the
mid-1960s, others were coming onboard with Dr Klein’s theory, such as Dr John
Pulskamp. By the 1970s, full depth squats were all but removed from
institutionalized regimens. </span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Unless you already have injured knees,
squatting deep does not injure your knees. Let’s look at the anatomy and
stresses throughout the squat. The sheering forces inside the knee are felt by
the Anterior Cruciate Ligament (ACL) and the Posterior Cruciate Ligament (PCL).
These ligaments limit forward and backward movement of the upper and lower leg
bones as well as hold the knee together internally (ibid). The stresses on
these ligaments are greatest, according to research, when the knee is flexed up
to 20 to 25 degrees (</span><a href="https://barbend.com/deep-squats-bad-for-knees/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://barbend.com/deep-squats-bad-for-knees/</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">). This is found
at the top of the squat range. If you see someone doing ¼ squats note that this
is the range of the greatest stress on the ACL/PCL. The deeper you go after
this range, the more support you get from the other muscles and ligaments that
surround the knee. At the same time, your hamstrings and quadriceps also
balance the push-pull forces experienced in your knees. Thus, supporting the
ACL/PCL in their job of limiting the shearing forces on and within the knee.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The meniscus is between the bottom of the
femur and the top of the patella. The compressive forces, those that are felt
when we stand upright with our legs straight or nearly straight, are cushioned
by the meniscus. The only time that the meniscus is under stress is when we
stand straight legged under this type of weight stress. Think of it as weight
being piled on top of your head. The pressure from it increasing on the crown
of your head every few moments. That is the sort of stress that is being
applied to the meniscus.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">While deep in the squat, at beyond 90
degrees, science has shown the ligaments inside the knee are under decreasing
stress. At the bottom, the ACL comes under the least amount of stress at this
point. The PCL is under its highest stresses just above parallel. Even these
points of stress, the levels are a small percentage of the maximum. It is in
the 15% to 20% of maximum range. Well within the safe stress range.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Those scientists who have replicated Dr.
Klein’s studies, even using replicated equipment, have been unable to replicate
the results Dr. Klein had. What sports scientists have found is that, through
training, ligaments and muscles attached to and surrounding the knee have
become stronger through proper and consistent training. Even at the 20% of
maximum stress range, the ligaments are at a higher performance rating after
being consistently trained for a period of time. In short, they tendons are
stronger at the point of higher weights than at the beginner times of lower
weights. This results in better support to the knee. Furthermore, scientists
have been unable to find compression damage from increased forces against the
meniscus, as alluded to earlier.</span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Squat depth for optimal training should be
as far below parallel as possible. This will be dictated by each person’s
anatomical differences. Think about a baby learning to walk and when they see
something on the ground, they are interested in. Pow! That baby squats down,
butt to heals, perfectly. That is the form we should strive for. Of course,
there may be legitimate reasons which prevent us from getting there, ego is not
a legitimate reason. Lower the weight on the bar to lower your body into the
proper squat. I have had to do this time and time again, always to my benefit. </span></p>
<p class="MsoNormal" style="text-indent: .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">If you’re still unsure, find a strength
coach or trainer to teach you and help you out as you learn how to squat
properly. I have also written another article on how to squat, which you can
read </span><a href="https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">here</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">.</span></p>
<p class="MsoNormal" style="text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"> </span></p>
<p class="MsoNormal" style="text-indent: 0in;"><b><u><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">BIBLIOGRAPHY</span></u></b></p>
<p class="MsoNormal" style="text-indent: 0in;"><a href="https://squatuniversity.com/2016/01/22/debunking-squat-myths-are-deep-squats-bad-for-the-knees/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://squatuniversity.com/2016/01/22/debunking-squat-myths-are-deep-squats-bad-for-the-knees/</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal" style="text-indent: 0in;"><a href="https://barbend.com/deep-squats-bad-for-knees/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://barbend.com/deep-squats-bad-for-knees/</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal" style="text-indent: 0in;"><a href="https://www.physio-network.com/is-it-safe-to-squat-deep-what-does-the-evidence-say/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://www.physio-network.com/is-it-safe-to-squat-deep-what-does-the-evidence-say/</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal" style="text-indent: 0in;"><a href="https://themusclephd.com/are-squats-bad-for-your-knees/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">https://themusclephd.com/are-squats-bad-for-your-knees/</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal" style="text-indent: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"> </span></p>
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<![endif]--></div>Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-85435792750543122122020-07-16T15:50:00.004-07:002020-07-16T15:51:31.956-07:00Russian Squat Routine<br />
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">As
any good gym rat, I was eager to get back into the gym during the COVID
Shutdown, A little over 3-weeks ago that finally happened in my area. My
younger son, Luke, and I jumped into things with both feet and all gusto. An approach that has historically landed me in injuries. Not this time, I am happy to say.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I
went back to the gym with a solid plan from years past. I cycled
several times over the years since I learned it at a YMCA in Ambler, PA. It was
the Russian Squat routine. As Luke is 15, I was hesitant to put him on that. All
four of my kids are hesitant to follow directly in my footsteps while training,
so he stuck with the tried and true 3x10. I did the 1x20 and adding 5 to 10 pounds
each session. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">It
occurs that some of you may not know the Russian Squat protocol. It is a very
rough routine, both mentally and physically. If you have never tried it, I
suggest that you do at least one 6-week cycle of it in your lifting career. It
will add pounds to your lift in super-fast time as well as show you that you are
more than you thought you were. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">First,
you take the weight which you are squatting for 3x10 reps. A good solid, hard
10 reps. This is the weight you will use for your starting squat weight for one
set of 20. The breathing pattern is unique. It’s called breathing squats for a
distinctly good reason. Your body will need O2.</span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_kJhvwEka8qcy9rYSEA7ubRu6C_g3mV6raGL_t9xndAyd-iIEkuaAv8QOInvPMDX3UWChe0_8n_bkwLhLUK8k_BeMmdOOIA5eC4jm8FBth6Ls91vPywTR3OGd9Zlnchyphenhyphen2GHzwKRbm7gY/s1600/squatrack.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="830" data-original-width="727" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_kJhvwEka8qcy9rYSEA7ubRu6C_g3mV6raGL_t9xndAyd-iIEkuaAv8QOInvPMDX3UWChe0_8n_bkwLhLUK8k_BeMmdOOIA5eC4jm8FBth6Ls91vPywTR3OGd9Zlnchyphenhyphen2GHzwKRbm7gY/s200/squatrack.jpg" width="175" /></a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">For
the first five reps, just breathe and squat normally. Squats six through 10
take one breath at the top of each squat. For squats 11 through 15 your
breathing between squats should now be three to five breaths. For 15 to 20 just
breathe as much as you need to. Take the time you need between squats for these
last repetitions.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Here
is the kick. You do <b><i>NOT</i></b> put that bar on the rack until you
complete the 20<sup>th</sup> squat. I don’t care if your foot is curling up
into a ball due to cramps, you keep squatting until you hit 20 repetitions. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">You
got your 20. You racked the weight. You even put a checkmark in your logbook.
Fantastic! Next workout, you add 5 to 10 pounds on that squat and do it again. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Say
you squat on Monday and you do 265 for 20 reps. Wednesday will be 270, at
least. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">This
is what the routine looks like, overall:</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Shoulder
Press<span style="mso-tab-count: 1;"> </span>3x12</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bench
Press<span style="mso-tab-count: 1;"> </span>3X10</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Squat<span style="mso-tab-count: 2;"> </span>1x20</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Pullover<span style="mso-tab-count: 2;"> </span>1x20</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The pullover is done with a lightweight, I use a 50-pound curl bar. Lie down on a
bench, hold the weight at arm’s length, and lower it as far as you comfortably
can behind your head. Then, pull it back to its starting point above you. You
will feel this stretching your chest cavity out. I don’t know what it does
physically other than feel real good after the squats. The lifting coach who
introduced me to this program back in the early 1990s said that, by expanding
the chest cavity this way, you are forcing the body to grow. I do not know
enough to say yes or no, but it sounds kind of strange. I will say it again, it
feels good and I still do it.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">After
the main portion is done, I continue with shrugs, triceps extensions, and curls.
You know, the ego-boosting exercises. I also train abs and those muscles along
the spine every workout. Those muscles, the erector spinae, are vital in this
routine. If you mess those up you are done. I do bodyweight back extensions as
the last exercise. Doing this last allows me to hit them directly when already exhausted
and warmed up. I can also focus on every repetition while doing them to keep my
form perfect.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">That’s
the Russian Squat routine in a nutshell. I highly recommend that you give it a
go once you’ve checked in with your doctor. Be forewarned, though, you will notice
that your appetite increases while doing this. Your body size is going to grow,
even if you are older, like me. I am 50 as of this writing. Three weeks in and
I am seeing growth in my legs and arms.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">While
this is a 6-week cycle, I am stopping early. Luke, mentioned above, is getting
ready for high school football and wrestling. He has the same slender build I
did when I was his age. He wants to bulk up some. So, we are switching gears to
a 5x5 routine for powerlifting. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I
will keep you all updated on what that looks like and how it’s going for us.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thank
you.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Live
well! </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Live
Strong!</span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT0jkvwfrLodp3G49k9g3oefsGX7r0_dbCIRYki_nud-4qInDy2YI-NqgQ3dbbhlVn-cKADDKwroGcCy36EfSivQhKmO1qG8qUYgU2s4NsOOpAEeo03uhNsHt3x4410kebez6BcsbVRGc/s1600/freeweights.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT0jkvwfrLodp3G49k9g3oefsGX7r0_dbCIRYki_nud-4qInDy2YI-NqgQ3dbbhlVn-cKADDKwroGcCy36EfSivQhKmO1qG8qUYgU2s4NsOOpAEeo03uhNsHt3x4410kebez6BcsbVRGc/s320/freeweights.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">We
have selected the routine, that select pattern of sets and repetitions that is
going to drive us smashing through the wall. We are going to shred the edge of
the envelope and become a new beast. A beast the likes of which has never been
seen before. Tight sinews, bulging muscles, veins as thick as garden hoses.
People will look on in awe as this chiseled, rock-like God walks the streets
with them. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">One
factor in your routine remains unaccounted. How long to rest between sets? Why
does it matter? Alright, two questions remain unanswered. Does it matter? </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">How
long to rest between sets? Why does it matter? Alright, two questions remain
unanswered. Does it matter? THREE! Three questions left unanswered!</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">How
long to rest between sets? Why does it matter? Alright, two questions remain
unanswered. Does it matter? Before this looks like a Monty Python sketch, there
are three questions that will be addressed here. How long to rest between sets,
that it does matter, and why it matters. No matter what you are doing rest and
recovery does matter.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">We
can break this down to the very basics of short, medium, and long rest periods.
Back when I started powerlifting, stories circulated of “old time” lifters who
would squat all day. Their workouts would last 6 to 8 hours. The breaks they
took between sets were in the range of 30 to 45 minutes. During which time it
was alleged that these elite lifters also drank a quart to a gallon of milk.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">These
stories remain just those, stories. Although, on some of my freer days, I have
been known to take a protein shake to the gym and squat or deadlift for 30
minutes to an hour. But that kind of regular routine is ridiculous. That time
does not exist in the schedule.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">What
we can do is consider the long break at 3 to 5 minutes between sets. This
longer period has been found in several scientific studies and anecdotally to
have superior results in several areas that weight lifters consider highly important.
This allows for higher time under tension through a greater overall number of
repetitions per set. This results in deeper muscle density, more gains in
strength, and greater gains in size. Along with these studies found overall
increases of power. The key pattern found in this is 3-5 sets of 4-6
repetitions per set.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The
short range is measured at 30 to 1 minute. Some studies and lifters will carry
this out to 90 seconds, but for this piece we will limit the short range to 1
minute. This is more for endurance trainees and is often found coupled with
higher repetitions. Reps in the range of 15 to 20 are what I mean by higher
reps. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The
energy source for this range is oxygen burning carbohydrates and fat. This is
aerobic. This type of lifting will burn more bodyfat while exercising. Your
body will become more adept at processing and removing lactic acid. The benefit
for doing aerobic lifting is that by building muscle strength and density your
resting metabolism will be much higher. This is just how it works by increasing
lean muscle mass. The higher resting metabolism will burn far more calories in
between workouts than you burned during your workout. It is worth doing.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">High
repetition lifters are looking primarily for endurance and long performance.
One often understated technique combination that can be used with the weights
at this level is speed reps and pause reps. To illustrate these two let’s
consider the bench press.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Once
you are settled in with the proper form, you lower the weight to the point that
it is just tickling your skin at your diaphragm. Hold the weight at that point
for 2 or 3 seconds. This allows you to have total control of the weight and to
eliminate the bounce reflex that most lifters rely on to get out of the sticking
point of most compound lifts. When you push the bar, do so explosively. Repeat
each press with this same technique. The explosive press will fire more muscle
fibers than what are needed to move the weight, researchers have found. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The
midrange rest period is 1 to 2 minutes. I average that at 90 seconds, mentally
that feels right for me, but you go with whichever end of that spectrum you
choose. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The
number of sets is 3 and the repetition range is 6 to 12. For me, I do 10
repetitions. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">This
rest range allows the Adenosine Triphosphate Phosphocreatine (ATP-PC) and the
glycolic systems to recover enabling another set. According to Oxford Reference
(<a href="http://www.oxfordreference.com/">www.oxfordreference.com</a>) the
Phosphagen System is described as follows:</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: .5in; margin-top: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The quickest, and most powerful source of
energy for muscle movement. The phosphagen system is a form of anaerobic
metabolism. It uses creatine phosphate to generate ATP (adenosine triphosphate,
the chemical which provides energy for all body processes). Unfortunately, it
will support activity for only about 10 seconds, just enough time for top-class
runners to complete a 100 metre sprint. Although the phosphagen system produces
only a little ATP, it generates energy very quickly. This provides the maximal
power needed for short bursts of activity, such as when a sprinter explodes out
of the blocks, or when a weight-lifter performs a clean-and-jerk. Creatine
phosphate is stored in muscle and its depletion causes fatigue. Dietary
supplements which increase creatine phosphate levels in muscles may delay
fatigue and improve the explosive power of sprinters and other athletes. See
also creatine.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Basically,
ATP-PC is a short burst, explosive energy source. It’s used and it’s done.
ATP-PC is recovered through the mid and long rests. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">History
shows that the midrange rest has built bigger lifters. Why? This time range riggers
the body to release anabolic growth hormones and responses. Testosterone and
Human Growth Hormone are the two primary anabolics in this release. According
to Kraemer, et al 1990 and 1991, it is the midrange resting period that triggers
the greatest release of the anabolic hormones naturally. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">What
some may see as a negative, muscle fatigue, is a benefit. The lactic acid
building up in the muscle is one of the causes of fatigue. It is also necessary
for both strength gains and growth. That is good news per NCBI.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Long
rest periods of 3 to 5 minutes let you recover more effectively between sets.
This comes out as more repetitions completed in each set. Mathematically, yes
math, that is far more time under tension as there are far more repetitions
completed. This greater number of reps completed per set allows for more weight
increases in a shorter time period. Consider the scenario that 3 sets of 10
reps is when we increase the weight by 10%. The greater rest period allows more
recovery. This brings us to more repetitions. Which, as you can see, brings more
weight increments sooner.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">One
technique that works well with this is working alternate muscle groups.
Consider doing bench press and bent row, biceps and triceps. I will also
combine squats with shoulders and leg isolations. Switching between sexercises
allows recovery. Doing one exercise while recovering from another keeps your
heart rate up. Another benefit from combining alternating muscle groups is the
feeling of the “pump” as the area is filled with blood. I promise you, that
pump is awesome. Plus, the extra blood flowing through is bringing in nutrients
and bringing out lactic acid and other waste.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Let’s
look at some of the benefits in a quick list:</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Short
– 30-60 seconds</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Aerobic
Aspect</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Increased
Resting Metabolism</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Remove
Lactic Acid</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Long,
Lean Muscles</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Mid
– 45 to 120 seconds</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Gains
in Strength</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Gains
in Growth/Muscle Size</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Increase
in Hormone Production</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Long
– 3 to 5 minutes</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Quicker
Weight Increases</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Faster
Strength Gains</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Power
Increase</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">There
it is, friends, the long and the short, as it were, of taking breaks between
sets. This should enable you to better design your lifting regimen to achieve
your goals.</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Train
hard! Train smart!</span></div>
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-28544029052871326652020-01-03T12:32:00.001-08:002020-01-03T12:48:18.562-08:0012-Week Cycle Finale<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaYxCqNVJq93FynVfin8sRYVWd9ASyB1Vc3hzDzKfGlvqSnJNVLlDFsiShFM8rVpMQSzfl_IN8k8_0k6MQ8dzwE_7SMjmc9tlijnKQWS7_OgWgosUsh2KQFfjWddB1FWv9t8jq7MWngek/s1600/5346EEEA-C058-4041-BFD7-A823363A72AC.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="112" data-original-width="193" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaYxCqNVJq93FynVfin8sRYVWd9ASyB1Vc3hzDzKfGlvqSnJNVLlDFsiShFM8rVpMQSzfl_IN8k8_0k6MQ8dzwE_7SMjmc9tlijnKQWS7_OgWgosUsh2KQFfjWddB1FWv9t8jq7MWngek/s400/5346EEEA-C058-4041-BFD7-A823363A72AC.jpeg" width="400" /></a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12-Week
Size Cycle Wrap Up</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">It is the end of the 12 weeks. Time to
wrap things up. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">When I began this cycle my primary lifts
were the following:</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Squat<span style="mso-tab-count: 2;"> </span>245</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Deadlift<span style="mso-tab-count: 1;"> </span>245</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bench<span style="mso-tab-count: 2;"> </span>155</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bodyweight<span style="mso-tab-count: 1;"> </span>235</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Age<span style="mso-tab-count: 2;"> </span>49</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I did have a birthday in there, so that
number went up, too. The numbers at the end of the 12-weeks look like this</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Squat<span style="mso-tab-count: 2;"> </span>350</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Deadlift<span style="mso-tab-count: 1;"> </span>355</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bench<span style="mso-tab-count: 2;"> </span>205</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bodyweight<span style="mso-tab-count: 1;"> </span>245</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">As you can see, I added 105 pounds to my squat,
110 to deadlift, and 50 to my bench press. At the same time, I only added 10 pounds
to my overall bodyweight. Not too shabby for 49, 50 years old. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I need to clarify that I am not one to
over use supplements. I have a protein mix that I use. There are no bottles of
extra pills, creatine mixes, added boosters. I have never used steroids. Never
even tried pot, so … I get most of my nutrition through a good diet now.
Supplements are just that, supplementing where I fall short. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">This routine was originally billed to me,
20-some odd years ago, as a mass building routine. I am a little larger, but
massively huge, no. The routine has made it so pants fit tighter and shirts are
definitely tighter, yes, but have no misunderstanding. I did not go from that
little kid from the Bronx to some hulking mass-monster. <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">I do have stronger, thicker thighs, notably
bigger arms, broader and thicker back, and am losing my neck to traps. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Overall, this is a cycle worth doing a couple
of times a year. I ill certainly keep it in my log books, and I recommend that
you do this, too. The way this routine breaks out it can be done on a four day
or three-day split. This makes it flexible enough to fit most any schedule.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
</div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Here is what it looks like:</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">PUSH DAY</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Squat</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Leg Extension</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Shoulder Press</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Triceps Exercise of Your Choice</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Plank for time</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bicycle Crunch</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">PULL DAY</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Deadlift</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Leg Curl</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bent Row</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Upright Row</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Biceps Exercise of your choice</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Plank</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Bicycle Crunch</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The four day split looks like Monday-Tuesday/Thursday-Friday. Monday and Thursday are push days while Tuesdays and Fridays are pull days. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The three day splits look different, of course. Monday and Friday of Week 1 may be pull days with Wednesday as a push day. Them Week 2 Monday and Friday are pull days and Wednesday is a push day.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">One modification that I made at Week 7 was
to add a more exhaustive arm routine. This looks like</span></div>
</div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
</span>
<br />
<div class="WordSection2">
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Incline Curls</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Preacher Curls</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Standing Curls</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Overhead Triceps Extension</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Skull Crushers</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Triceps Press Down</span></div>
</div>
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
</span>
<br />
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The beauty of this arm routine is that
both muscle groups get worked through three different positions. These are the extended,
contracted, and midrange positions. By working these muscles, or any muscle,
throughout these positions you are getting the fullest and most effective
workout possible. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Why not do a workout routine based on
these three ranges?</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">That is possible, but requires a five-day
split, at minimum, to be done safely. This is not possible for a four or three-day
split. Adding this into the 12-week routine makes for awesome arms.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">You have noticed that there is leg
extension immediately after squats and leg curls also immediately after
deadlifts. The specific reason for this is clear. Squats hit quads heavily. You
will also feel them deeply in other parts of your glutes and legs when you do
them deeply enough. What you may not be fully aware of is that deadlifts hit
the hamstrings at least as much as the quads. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">This may seem counterintuitive but work
with me here. By dropping the weight below and in front of your center of balance
the muscles used and in what proportion they are used shifts dramatically.
Keeping you hips low and back creates the need for muscles that will pull the
weight up. You will also find that the muscles along your spine, from your
trapezius down to your coccyx, will be fully engaged. This is part of the
pulling machine used to get that bar off the ground. The hamstrings are
necessary in that machine.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Doing leg extensions after squats and leg
curls after deadlifts allows you to focus on the primary movers for these exercises.
It makes it so you can hit those muscles in their contracted states. In this
way, you get to two of the three angles straight off. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">The crux of ho this mass and strength routine
works is by basing the entire thing on compound movements. Compound movements
are those that include more than one joint to execute. Think about the squat.
To squat, you need to flex your ankle, knee, and hip joints as well as have spinal
flexibility. For bench press, you are using shoulder, elbow, and wrist joints. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Using multiple joints requires that
several different muscles are engaged in the movement. These muscles are
involved for completing the movement. There are, of course, other muscles used
to support and stabilize the body during the movement. All of this works
together for a combined result of far more muscles engaged in one lift than
when doing isolation exercises.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Now you know what and how and why. You
make the when happen. </span></div>
<div class="MsoNormal" style="text-indent: .5in;">
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Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-30691511554081109042019-12-19T16:56:00.001-08:002019-12-19T16:56:59.596-08:0012-Week Cycle Update<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5SErwUfGfaFWewBBIuY8eftmmE2vs_ckg6S4lDxoMNgozVmyPDLFHTmJCLAA6y6yfOd64KA5i7_dA9gFPjDVLWe-LYKfepQIOuMfk9g61qSgIK5bhDMzwsQVKZkY_fZbtLIPkez6K2vM/s1600/36B87AF7-7EFF-4779-A406-233331F2122D.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="960" data-original-width="1280" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5SErwUfGfaFWewBBIuY8eftmmE2vs_ckg6S4lDxoMNgozVmyPDLFHTmJCLAA6y6yfOd64KA5i7_dA9gFPjDVLWe-LYKfepQIOuMfk9g61qSgIK5bhDMzwsQVKZkY_fZbtLIPkez6K2vM/s200/36B87AF7-7EFF-4779-A406-233331F2122D.jpeg" width="200" /></a><br />
While gym night is generally Wednesday, I shifted it to Thursday. The plan kept it as a lighter night. What I’ve done is shifted from the four day split to the more common three day split. This pattern allows for Monday to be the moderate intensity night, Wednesday to be light intensity, and Friday is Beast Mode.<br />
<br />
Friday is Beast Mode because there are two days for recovery. And, two days for my wife and kids to laugh at me. When any of my kids join me at the gym, which they occasionally do, we laugh And cuss at each other for what we’ve done.<br />
<br />
Another change that I’ve done to the 12-Week mass routine is changing some of the 8 to 10 repetitions for three sets into drop sets. I love the intensity of the drop sets.<br />
<br />
If you are not familiar with the overload capabilities of drop sets, we can cover them quickly. You set the weight to start at just about your max repetitions. Whatever that number looks like, you set the bar with that weight. I am setting the weight for a rep range of 3 to start with. I know that I will be able to max out at 6 to 8 repetitions as the weight drops during the set.<br />
<br />
So, for example, you’re doing squats. I set the weight today at 345 pounds. Being a light day, I only did 3 reps and racked the bar. As quickly as I could, I stripped 20 pounds from the bar, shouldered the weight, and did the next set. Then, I acmes the weight and stripped another 20 pounds. And squatted more.<br />
<br />
You keep this pattern of squat, rack drop weight, squat, rack, drop weight, and so on going without stopping or resting until one of two situations happens. One, you have only the empty bar on your shoulders. Two, you have completed the number of drops you have set for yourself.<br />
<br />
For me, that’s 10 drops. My 12-week cycle has become a mix of drop sets for the compound movements and sets of 3x8 for isolation exercises.<br />
<br />
This is week 10 of 12. At the end of 12 I will tell you how much weight I’ve added to my squat, deadlift, bench, bent row. I will also share how much my body weight has changed. To date, I’ve put on just under 10 pounds of body weight. The rest of the update will have to wait until the end of the cycle.<br />
<br />
I will also outline the full routine again so that you all can go and grow, too.<br />
<br />
Stay healthy!<br />
Stay strong!<br />
<div class="separator" style="clear: both; text-align: center;">
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Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-17709145825718701512019-12-03T07:51:00.001-08:002019-12-03T09:59:40.140-08:0012-Week Cycle<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none;"> About 8 weeks ago I pulled a 12-week cycle out of the depths of my memory. The notebook I logged it in years ago has long since disappeared. I tried my best to rebuild the 12-Weeks to Mass routine. </span></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal; min-height: 12.7px;">
<span style="-webkit-font-kerning: none;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none;"> This has two split variations, the traditional 3-day split and a lesser used 4-day split. The routine is a push/pull setup. One Day One you do push muscle groups (Squat, {include leg extensions and toe raise}, Bench Press, Shoulder Press {barbell or dumbbell}, triceps extensions, and abs). Day Two is the pulling groups (Deadlift {include leg curls, back extensions}, Bent Row, Upright Row, Curls, Abs.</span></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal; min-height: 12.7px;">
<span style="-webkit-font-kerning: none;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none;"> The idea is to keep each workout at about the same length of time. Yes, Gym Rats, we all love the sound and smell of the iron; however, many of us do have family to spend time with. Or, friends outside of the gym. Yes, I know ... this may come as a shock to some, but there can be friendships outside of the gym. I made some very good and lasting friendships in a local MMA club. I haven’t been for a long time, but I do intend to go back. One thing we love about our relationship is that lifters can eat lots of hits. Smiling. It’s frighteningly fun!</span></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal; min-height: 12.7px;">
<span style="-webkit-font-kerning: none;"></span><br /></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none;">But, I digress!! Anyway, the traditional 3-day split alternates the Day One and Day Two workout every other day. Week 1 will have you doing two Day One workouts, or two push days and one pull day. Week 2 will have you doing two pull days and one push. Easy enough, right?</span></div>
<div style="font-family: Helvetica; font-size: 11px; font-stretch: normal; line-height: normal; min-height: 12.7px;">
<span style="-webkit-font-kerning: none;"></span><br /></div>
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<span style="-webkit-font-kerning: none;">The 4-day split is Monday/Tuesday:Thursday/Friday. Monday and Thursday are both Day One, push, days. Tuesday and Fridays are Day Two, pull, days. </span></div>
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<span style="-webkit-font-kerning: none;">Doing abdominals at each workout is not a problem. This massive muscle group adapts quickly and responds very well. Personally, I do planks for increasing amounts of time followed immediately by bicycle crunches. </span></div>
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<span style="-webkit-font-kerning: none;">Again, I’m at Week 8 of 12. I’m enjoying some great gains in strength. I’ve come from nearly cold and jumping back into the gym to adding 80 pounds to my squat and deadlift. My bench has not increased so dramatically, it has gone up 30 pounds in the first 8 weeks. My rowing lags as, when I get there, my back wants to get away from me.</span></div>
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<span style="-webkit-font-kerning: none;">I can’t wait to update you at the end of the 12 weeks.</span><br />
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Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-2367603169533603592019-03-07T15:29:00.002-08:002019-03-07T15:29:19.335-08:001 Minute, 1 Mile<!--[if gte mso 9]><xml>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBnaO0_onoPzIs6Eo1bcey2mcqiMe7uAHq-yzHPLc_ne8ZfrVm9inNrrlGLeo5F8D30StxwPJ-aFgTePiXxh5fOxvKz2xeo9nNulDEebbHtH0ts6bC5WeHwUK15dAbZHpwC4gooyrulwg/s1600/superhero-534120_1280.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="<a href="https://pixabay.com/illustrations/superhero-girl-speed-runner-534120/">Image</a> by <a href="https://pixabay.com/users/alan9187-2347/">alan9187</a> on Pixabay" border="0" data-original-height="836" data-original-width="1280" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBnaO0_onoPzIs6Eo1bcey2mcqiMe7uAHq-yzHPLc_ne8ZfrVm9inNrrlGLeo5F8D30StxwPJ-aFgTePiXxh5fOxvKz2xeo9nNulDEebbHtH0ts6bC5WeHwUK15dAbZHpwC4gooyrulwg/s320/superhero-534120_1280.jpg" title="<a href="https://pixabay.com/illustrations/superhero-girl-speed-runner-534120/">Image</a> by <a href="https://pixabay.com/users/alan9187-2347/">alan9187</a> on Pixabay" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image Found on Pixabay done by alan9187</td></tr>
</tbody></table>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Running. “It’s healthy.” “It’s
good for you.” “It’s not so bad once you get used to it.” These make it sound
like liver. Then again, some people like liver. We know that running is an
excellent exercise. We also know that, due to our increasing use of technology,
we have become less active. </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>I can hear you now, “What do you mean ‘we’? Do
you have a mouse in your pocket?” No, I do not have a mouse, there are a heap of
medical and health statistics. According to the CDC, going back as far as 1991,
people ranging in age from 18 and up were found to be more and more sedentary. At
a rate of 58%, people have been moving less. It has only gotten worse.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>What are we going to do? Busy schedules that
are packed full. Commuting times that are unbearable. Meetings with school
administrators and teachers. What can we do?</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>1 minute of running per day. Really.
1 minute of running per day. According to the researchers at the University of
Leicester who studied data from a variety of sources on more than 2,500 women,
just one minute of running a day was beneficial. The researchers used
information from the UK Biobank and the University of Exeter. Researchers found
that one to two minutes of moderate to high intensity aerobic activity like
running was bringing about positive results. The results showed a 4& to 6%
increase in bone density and an overall improvement in bone health.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Let’s consider what the risks of
a sedentary lifestyle and benefits running just one minute a day look like:</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Health Effects of
Sedentary Lifestyle </span></b></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Caloric expenditure and health
outcomes </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Contribute to anxiety and
depression</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Increased risk for
cardiovascular diseases</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Increased obesity</span></div>
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<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Decreased musculature</span></div>
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<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Increased risk of diabetes</span></div>
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<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Increased risk of cancer</span></div>
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<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Increased risk of stroke</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Benefits of fast, short
runs</span></b></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Improve cardiovascular
fitness </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Time compatible with most
schedules</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Can be done daily</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Strengthens heart</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Prevents heart disease</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Less depression </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Lowers body weight </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Lowers cholesterol </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Lowers risk of cancer</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Lowers risk of diabetes </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Lowers risk of stroke</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<br /></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>When talking about this with
people, it was found that almost everyone responded with, “It takes me longer
than the run to get ready for it.” That was the most common response. Another
consideration is the likelihood of doing just one mile. One mile, that is all.
Most people who are just starting out will be able to do a mile in about 15 to
20 minutes. While that is longer than the one minute just talked about, that is
not a large amount of time invested. US Dept of Health advocates 150 minutes, 2
1/2 hours, weekly of exercise. How many people hit that goal? According to what
we have seen so far, not very many. <br />
</span><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Running one mile can be a great workout. A beginner is going to finish that
mile somewhere between 15 and 20 minutes. That time is not going to stay like
that for long. Oh, no. Running one mile is short enough of a distance that, as
mentioned, you can run it as hard as your body can handle it and recover enough
to run it again the next day. </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>In time, if you keep up with
this, you will find running to have become easier. Walking around stores much
easier. Your doctor will see your cholesterol levels going down, too.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>This type of running can even
fit in if you are already going to the gym and working out. While it will push
you and burn excess calories, it will not take too much out of you and ruin
your weight lifting. You will be able to burn a few extra calories, cut some bodyfat,
build your wind, and still pump up your lifting numbers. What is not to like?</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>This is an ideal way to begin a
running routine. Running daily becomes something you look forward to. If you
are challenging yourself to go a few seconds faster each day, it becomes a
game. Get your kids involved and you have a competitive game going. Set rewards
or trophies for who can take the most time off their run in one week or who has
the fastest mile. Have fun. Make it fun. The more you do this, the less time
you spend doing it as the mile run gets faster.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>It takes about 21 days to make a
new habit stick. On another blog, I’ve written about making habits stick and
you can read about that <a href="https://mywritingprogression.blogspot.com/2016/02/making-new-habits-stick.html">here
if you are curious</a>.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>By the end of one month, you’ve
built a one-mile habit. Now, harping on the creativity, make that mile into a
Tabata or wind sprints. Tabatas are a form of training that was developed by a
Japanese sports scientist and Olympic coach. If you want the details, <a href="https://famfitfun.blogspot.com/2017/01/some-of-benefits-of-tabata.html">this
post is a good source</a>. The down and dirty is you download a Tabata Timer.
This timer will count 4-minutes off in 20 and 10 second intervals. Run like
your life depends on it for the 20 seconds then jog or run lightly for the 10
seconds.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>The other easy option I’ve used
for running the mile is doing it in 100-meter sprints. </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">The quarter mile track is
usually marked off in four 100-meter increments. Run the first 100 as hard as
you can. Lightly run or jog the second 100 meters. Keep alternating 100-meter
blocks until you have finished the 1600 meters. </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Running 1 mile in as many
different ways as possible will serve you well. It is short enough to not
interfere with the rest of your training, get silly with it. Run it once, then
beat your time. Daily.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Do wind sprints.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Run it with the kids and race
with them. Make bets to see if they can beat “the old man.” Then win. </span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Talk to your doctor about this
before you start, though. Make sure that your heart can handle changes like
this. You do not want to have anything seize up on you, so make sure that your
physician agrees that this is safe for you to do.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Oh, yes, both the Tabata and
wind sprints will hurt if you do them right. That is what they are supposed to
do.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>However you choose to add and
run the Daily Mile, add it. Rain, shine, cold, or hot it’s only one mile. Anyone
can do one mile. Too easy.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Train hard.</span></div>
<div class="MsoNormal" style="text-indent: 0in;">
<span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="color: #454545; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> </span>Train smart.</span></div>
<div class="MsoNormal">
<br /></div>
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-34021756553148788032019-03-05T16:21:00.001-08:002019-03-05T16:21:36.665-08:00Training Mistakes<br />
<div class="MsoNormal" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
Accidents happen. Haven’t we all heard that too many times?
Anyone who has been involved in competitive athletics or sports long enough has
firsthand experience with training mistakes. </div>
<br />
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="52"
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mso-ascii-theme-font:minor-latin;
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jJ0eAZrNm5g1qIlrN68nR+3bGPrvv0sX7uen7Zu53xhAYsWz8fXy5H0ITGsXr2Cg0eOceT4abZv30r2qAxyxmYyacJoZs+eytixw8mdMpa5s6awYO40pk4ey4ypOWSmJpI1LJWcsaOYPWs6EeEh2NsNJCwshJzxY0kdksyiBXOZlDOG8dkjGDUsjcTYCFKTY8kamkyQvzsBfu7ERIUyJCWB+Pgo3Nxc8PP1JSoqgoSEeBIGxRMRHkZYWBjBYWGMnTCB2fPmkZCcTMaw4QxJTyc2MZGskSPw9ffFzcMVDy93vHw88fB0w9nFEWdne5yd7TG3MMHIWB8LKzMsbcyxsbVCz0AbPQMtLCxNsLaxxNjUCLFEHYmGBLGmFIGaCgI1FcysLXBwccTKxhJzSzNMLEzRNzFA10gPUyszLAZYYmpphpG5MboGuugZ6KKjp42mtgZaOppfemMMTQwwMjPGwMQIgaoq/eUVf8/I9xGj/+8AVV8E8Wfn/a+Syn9KPP3lBX/05I4OA3BxtcfJxQ53dycmTxnLj2sWk5IWj72jDaNGZ5KVNYTBidFkjchgUHwkCXERZI1M48e1y1i4ZC4bt/zEhi3rmbtoFj9uWMnm/bvYdzKf3ceOcLzgAmevXeNoQQGnr17n4u17nC2+w/HCq1y4eZ+D5y6y/8RJ1u/awYnCS5y9epXzV69y6/FjCm/e5PDp0xw7e5ZTBRc5euY0B/OPkX/2NBu2b2HD1s1s3rGNtZs3snztapasWM78RfPJnTqRaVNzmJY7jqEZg8kelUFUeADJiVGkDxnE8IwkEuPCiQrzJSE2hOSEKObMnMLKZQuZN2c6ixfNY8WaVezKO8DeI0c5cvYcR88VcKrwKnuPnmD/4aMsXraEhQtns3fnBuZNH0tksDOZyWEsmDOZvXt3snbDT2zfsYXFi2azacMqtm3bwLmC8+zdv5e1635k1Y/L2LBpHT+uW8Om7dvYsnM3h0+d5eiZi+QdPcH8BQtJiI8hNiaClT+uIu/wUQ4cPsambTvZtG07O3bvZtnyJSQPjiR38ijmzZ7EquXzWTBvJpMnj2fq1AlMmjCWBfPnMighnujYSNLTBjM0LZHoYF8CvFyIDPNnUFwYwUEejBqeSmpyPBHhIcREhRMY6IObuyNe3m54eLrh6+tFZGgwoSGBeHt54OnljpOzAwPtB+DgNBB7R1uMTPQwNNbF0FgPMwtTtHS0EIrUkWhqoKGri4pIhIKyMlq6uphbmGFsbIC+vg4mZiaYWZpiZmGMpZUpdvY2GJsboW+ih5GJIQZG+ugb6qGjp4WmtkY36HW1MDc3wsraFCcXByRSabe075X1/x4Ivt7/FlD/V7rS/lvP/t902fUJ8h6m09URY2Sog5urPU4ONmQNTWbdmsWMGJ5E7KBI5s6fScawFIaPHsr8FYuZvXgec5fNZ9P+Hew9eYRjhRc4VlDAictFHLlYyPHCS1y8fZdth46w98RJThZepqD4FoXFxdy4/4C7z15wr6ycx9U13C59RtGDB+QXFrJ47RrW7dzOriNHOHbhAreflvCstp6Sqhqqmlt50dDM8/omntU1UNXaTmltPY/KK3n4ooIXDU28aOg+9uB5OY8rKnn4vIz7JaXcffKYRy+ec+P+PW7cu8e5S5c4W1DInrw8tu/aytH8Q6xZu4ptO7ezev1atu/Zw/4jR7hw7TqXb93hxsPHXL3/kIdl1Tx4Xsn+46fYsWsHq39cypL5uaxeMoPc8WlkZ8aQOiiAxHhvJk8eQc7EkWzatJK9u9bx44o5LJiby9atG9m/bxfbtm1k+YrFbNu5gyOnTpN34gyXbj/gQXkt54rvcfhcAScvFDJ34WKmzpzFjgOHOFt0g0u37nO26BZnrhRz7uoNLhRdY8mKpSxdtoidO7dy4MBuNm5cz9q1a1i2bAmbNq9j3Yb1HDx2kh1788g7uJfNPy1nWFIk6VG+JIf7EBvoTnpCKHFh3qQMjiA5MYrBCfGMHDmclCHJjBgxgpSUFGJiovDycMPHxxNPD1ccne2wtbPGwtIEExMDTEwNMDQxQKTR3RWpra+DulSEqkiIukQdDU0JyioCFATy3V2dUhFCkRCJpgRDY0OsbCyxcxiAncMALK3N0DHQQdtQF4mGGA0tKdq6Wugb6n0pDYz0cXK2w8PTmZi4SIxMjJFVUPoMcsU+4+hvZ/i/L8P7AtF/Itn/G2Lo65x+cor/Fob0lRf4N7luZKKDto4ITakKmmIF9DUEeDgY4etsiqfzALxcBhLo58qQ1ATGTx7PinUrmTZvGvkXz7D/5DFOXS0i/8pVTt24zckbdzh48TLHCi9z+EIB52/d4cz1WxTevkfR/QfcePiIqw8fcuHmLXYfP8nxgiIu37nHkXOnmbV4DvMXzWbt+lWs/WkN+w7nkX/2LLsPHeLitRts37ePQ/nHOVNYSNHtOzwtr6S8rp7q5haqmpuoaWujtKaGy3fucujMOc4UXeP89WIKbt7m/PWbXL3/Mw9eVPC0upbyphZq2l7yrKaWR2XllFZW86yqlsfllTypqOJpZQ2Pyip58LyMB8/KKP75KTcfPuX81escPXuBQ6fOcKHoKrv27eGnTevYn7ebzVs38OOaFaxdvYLLly9x/mIB9+7fZffuLcycMYncqRPZuHkja9auZuvWzWzdtpkDhw5QcOUKP5eW8ry6lkflFVx78DPniq5w7fZNCi5f4fK1Yu49fcbjiiqe1TTwtLqeR2VV3HlSwu2Hjzl74SJ5hw9zND+fQ0ePcfHSFc4XXOJS0VUOHNrPmnWrOXX6NDNnTmNYZiJrl89i9sRMJqSHMT07mRXzpjB/xiQm5Yxm6dJFrFi9ivlLFrN+8yY2bd/Gj+vXsmv/HhavWML02TMYPjyTUaOHM2nyeDKHphAXF4aXhxOhIX64uTtiYWmMgaE2+gbaWFuZoq0jRiJVRUNTHVNTAwwMtTE1M0IkFSGnpIC8kiJqIlUMjPQxNjViwEAbzCzM0NDRRFtPF3WJOhINMVo6ml+kuljaPSbC0FgPIxN9HJzsMDAy4of+csgJVFBQVu0G+1fdcn/FU/eUfcX0fcn/P5Pq/02y7euBQl8n+r53Xs+5f+gnDwv2INDXBT9vZ4IDvAgP9sPPywU/H1ec7G3wcnUgyN8Lb29PJk3NZcbcOVgPtMXL15uE5MEsWLaUtVu3Mn/VKnYfOcyZq1fYefQYRy4WUnDnHnlnzrJ+5y4Wr17D2i1bOHGhkPzzF9lz+BCHTuZz4fIlrt+5wcGjeew/tJ/d+/ewZdcO1m/bwq68PLbs2cuGnbtZuHIlsxYuZOX6n/hpxy5OX7rCqcLLXLheTOHtuxTeuceFm7e4cv8Bp65cY//JM9x9Vsb1Bw84f/UqF69fp+jOHS7dKKa0soqy2jpKy6upa26j691H2jq66Oh8w6uud7S0ddLU0UlD+ysa2l7S/LKLxvYOaptbaGhrp6G9k5qWdirqGiivqaWpo4PqhkaePi/jybOnPCp5yrmCS5y5eJFjJ/PJO7Sfg0cOc/piIZeKrnL12jVOnDjOtm2bycvbx4kTx8nL28dPG9exZftm1q5fxbJlC1ixfCmPHj+loa2d9jdvaXn9lrqOV1Q0NlNSVc3TsgruPC7h9uMSLt+6x82HT3laWUt5fROlFVWcyD/K4kXz2bxtIwuXzGbG9GyWzpvI6nmTmDo2iV3bVrJj60/s2L6d/BOnOVNwhSNnLnLg+HE279pD3pF8Dh87wbbdu1i4cikr1q1h/qIFLFu+mFWrlzFmbBajs4eSPSqTcWOyGJWVyojMZIamJxIfG0bS4FjCwwOIig4jKDyY9GEZpGWmEhkbQUhEMAYm+phaGGNkoo9QpIpIoo5Ioo66WIiauhoiiQixVIyWTrf3FkvFSDQlaGlrIpaIUFJRRFNbjKpQCUUlATLy3Z5OTqD8b+Duqyvtr0rxv0IWf+aJv3ftbwG2r66xr5+zrwE9/5Zd9/dzJDY6kIyMRFJTExmdPYxx40YyOns4U2ZOZdzkHHKmTCRmcBKZ2ePInprLmClTmbtiJcNzJjB8/Hhypk0nOiGBYVnDGT1qBBMmjGfChPGMH5fNtm1bmD1nNouWLmf5yjXMnjGTpYvmsWbVIubPmcS6VQuYMSmbiWOz2LplHYcO72fn3t1s3rmTHXkH2XHoGOt27mN//kmOnj1P/oVCrt77maK7Dyi8eYeiez9z5cFjLt9/xJ3nZVy+e5+LxbfIv3iJu09LKWto5HltHc+qa7j/tIQLV69x/koRBddvkH/xIicvXeTmw/s8el7Kz89KqGlupPFlBw2tbbS96qTrzRu63rzh3ft3vPvwnvcfPvDh/Qc+fHjPx48f+PjxA+/fveXjx498+vSJT7984tOnj7x585ZXnV10vn7Dq1ddvGx/RXtHB686X9LW1kJtbTWVlRWUVZTxpOQpPz+4x7XrRVy9doUrRQVcu3qJQ4cPceTocW7cuMrFi+c4e/4MR48fYX/ePpavXM7efbvZtHENx44d5vT5c1y+Wcy9p0+58+Qxtx7cY8fmFYzNSmberCmsXr6Q5fNzmT9tFPNzs5g3ewKz50xj4eKF5J84RWFhIXmH81iz4Sd27zvA9h072bRhHTu2rmHixCwGJ8UxKnscB4/ls+an9aQPTSdzaCojRw1j0qRxDBueztChQxg5IpNhWRnMnDuDGXNmMm5SDskZaQzPHsXIcWOYPncGWaOHk5SSgL+/J56ejrh5ODHQ3gZ9I93PUl4dfUMdjIz10dLR6I77HQeioipAS1uKuYUJllZmGBhqY25pjKGRLmpCNWTkFD/H4or0dKt9DYDvDVv9n8iU9/au/x0J/Hm+oK9r/a33S2WkxZEzdjiTJ48je+woZsyeQe6MaWTnjCV39jQmTZ/MhNzJzFq8mAU/rmb8zJksWL2KjfvzWLNnLyu2bGfPsXxWrttAfEIiUZFRTJo4mdFZw4nw92DUkBhGJscwblgquTljmTJ5PMuXLSR30jhSkwYREeLLkKRY4mNDGJEez5zcMcyaOobli2aydtUiDh/cxdEjB9iwZSv5Z85z/vIVTl44z62HD7n58wMKrl/n5oNHPHpRxtPKSkoqynlWWcGL6mqq6xto6HhFWX0jJVXVlNc3UFpVzeOyCm7+/Ih7JU8ouFbEviMHOXIyn4tXLvPg8WPuP33K88oaauobaG5pobWtja7OTrq6unj79m034N+/4+27bvC/f/+Bd+/e8/btO96++cCnd5/47eMvfHj/gU+//MKvv/0Cv3yEXz/Ab5+AX+j9+7XX9sdffuXjp098eP+Bd+8/0Nrxktb2NkqfP+N8QQGFV65w/NQp9uzfz5GjR9mwdhWbflrNmbMn2LtvF7t2b+HH5fOYMy2b7KExjB+dzsWL5ym+fYeLhRfZu3sr+3ZtYuvWjWzbsZ38U6c5ePgw02fmsmLVUiZPn8K4iRMYOiyTAD9nQoNsCQ6yJWFwFPsPHuXE+Uts35fHuMkTmT57BrPmzWL2vNnMmjuLMRMmsHTVKuYuXMjkaVMZNXYU4yaOZfK0ieRMHENaRgrjckaRnBKPu7s99vaWeHk54e7hhIenMzp6GugZ6GAzwAInp4HY2lpgambAAFsLHBwHYGKih529NQMHWmJjY8bAgRZ4uDvg5++JgaE+/5KR+27/97e84X+TUPtP+8j/Csi/1833veN91f+tN6ONGJFGTs5IJk4aw4SJYxgzdgQTJo1h2oxJjBg9ktzp01i4dBkbd+1hw94D/LhjF2t37mTp2vXsOHSY5Rs3sWHvPvJOnWLb/n0sWrmCXQcOsmXbZiaOG8bUsankZCWQlhBGdKgPoQEeTMjOZMKoIQR5DSQx0oeZk0excvFM5s3JZd26lRw8tI+z589QfPc2tx/8zOMXZTx8Vs6j55XcfvyEghvF3Hr0hJsPH3Hx+g1uPnjElZu3ufP4KY9elHO/9BlldY3UNLdTUVfLi+oqnrx4zuNnpVTU1vC8soLKmqqr5/4AACAASURBVGqaW9uoa2ik9PlzSkpLaWpuprGxharaBtq6XtPx+g2v373jw6ePvH3/nrfvPvL67Ttev33N63evefvhHW8/vOfN+3e8ff+5fPeGTx/e8eunD7x69YrqhgbaXnXysvM1re0vaet4yZt3b/nw8T1v373mw4c3/PLpPb9++sjHDx/59dff+PWXX/jt00d+/eUDHz6+5827d7x+9562zk7qm1uprG2goqaehuY2mts7qGlsoaa5laaOV9Q21HP71jV2bf+JVcvmMHP6JC4XXeHNp19of/OOjrfvefPpNzrfvaW+rYWqxm5pf+vBzzx69oKnFdXsO3GcxavXsmrNBpavXMmchXOYtWgBOw4f5UThNXYePMrOgwfZtGsnsxfOZ96yxazZtIEpM2cxdcYMRozKIn5QFGlD4okO9yEhJgBPNxucHS0wMZJiYarNAGtDAgPdcHMbiJW1KQYG2qgJBejpa+Hq5oCdnRX29la4udvj5u5AQKAXCQlReHu7EBToRWREIJHh/gQFeODiMhAtbU3+1V+u+2Pvw2v35cX/Ckj7kszfm1zz34K95z69Pf+3En5fg7p3CPEF5L13MjMSyBqeRPbodNJT4xiakcCknCyyR6WRlBRLUnI82WNHMnfRQhasWMGiNWuZtWQZc5YtZ+XGTazespXdR46yee8+Nu7ew95jxzl4+gz7jh8j78RxDp88zt6Deazb+BOr1q1hztyZrF69lN071jMndwwLZ+YwNWcYY0emsnBeLgvmTWPL1vVs3rqR/DOnyT9/gXNFVzl+/iJni65RUl1HZctLKps7eF7XSFVzK2W1DZTVNXRn4WsbKKmspqyukbLaBmqbm2jqaKe+rY3nVdWUlpdTUVVGfUM1DfV1VFdXUlFeytXLFzhycDerls/nWtEFahrqqKyv43llBVV1dVTX1dPc0kJ1dQ3VNdU0NDZQ29BIe2cX7Z1ddHR28aqri3fv3vLLp/f89usn4DfevHtLQ3MrtY2tVNQ2UlXfQGNLCx2dL2lsrqeusY7GpgbednXyy8cP/PbrJ3795SO//vKRX375yLt3b+ns6qSzq5PW9lZa29tobGqhqbWNlvYO6puaaH/VSXPHS9q73lDX0kZlXSPldQ3cf1rKjt37KLhUREvHK55V1VL8qJRrP5fw4HkZj8rKeVRWzv2S55Q1tFDZ1EpFQzMltY3cfVbN48pm7j6rpvhxKdcelnDm+l2OXrjMnmMn2X34OMvXb2DukqUsWbWS+UsXs2jVCqbNmcWUGblMmDKRrFHDGD0mk7iYAPx8nPHydCQqMoDAQA8CAj1IToklNMwXJ6eBmJgYYGNjhpW1CTY2ZmhI1RGL1dDRkaJvoI2xiT6DEqIZMTKT4cPTiY+LJDo6mOSUeCIiAzEyMeKf/eWQUege7vo1CPuS5LJ91X1jBtufSeTvEcRf9drfO/97XryvNn/rvaOjK0ZPT4qJqS62A81x93DE39+DgEAv0tOTyMgcwohRWYyfPIHla1azYftOFq5cxdI1q1nx01q279/Lhp3b2XFgH1v37mb3oTy2HdjDjoP7OHDiGLvyDrD/yBHOFxZy9MQJ1mz8iY3bNrNp2yZ+2rSOoyePcvzMCQ6ePM6J06fYumM7h44e4cyFC+QdOcb+Q0c5W3CJgydOcfDUGc5fK+ZheTVPq+oob2jmRW0DL2obqGpqpaalnfr2VzR0dFLZ2EJZXSOV9Y1U1TdT0dDCi+pG6praaGhuobGxic6uN7x++44379/T2FTPhrXLSI7yZULWYAqKrvDoxQvuPX7M3YcPuVx0hePHj7J1y2byDhzk6NF8jhw9zslTZzl79iIXLhRw/8FD7j58Sm1zGxU1tZRXVdHa0U5dYyM19Y00tr6k8817ul6/5fXrt7x584auri5edXby4cMHvv51dnby8uVLmpsbed31kl9++chvv33i48eenMBH3rx7R3tnJ8/KK3hRWUVFXR0Nre00dXTy6EU5R8+eo6GtjY6uN9Q2tfHkeQWnC4tYtXELS1ev48DxExTcuM2DF1U8rKzm57Jybj56wukr17lQfI8z129xtvg254rvUXjnCXuPn2H9zn3sOnyc/fmn2H7gINv37Wfb3n3kX7zA8fMXyDuRz6FTp1ixfj0ZI4aSmZVOYlIy2dk5jM+ZxJhx45m3YBHjJkwkaUgqmVlZJA5JJiMrk6zsLNKHpZKWmYqXjye2Ay2xMDfE2soUL08XYqLDCQ8LxMujey6Cn78ntnYWSDSl/CAjT3cs3j2d9Xvy+FuA/V7C67/13n81fOgLyN+Lx79FYl8Sbz0H/tFPhh9k5LpNVo5/ycrzj34y/LO/DDLycsgqyKOorIyqSIS2gQGGZmYYmJrg4OqEi6cb4TGRePn7EB4TSXxSAtPnzGTewnlMmz6VWbNzGTZsCAsXzWTFirnMnTOBSZMzWbJkCgsWTGHVj4s5ceYkJ88Xcq6omKL7j7n3opL7LyoorW3gSWUN95+/6O4rb2rhaUUVz2rqqGppo6atg9rWDurbXtLQ0UlNSxtPK6p59LyC8vomyuubqGpqpaKhiZqWdsrrmymrbaK8poGSFxU8evqUh0+fUNfSSsf7j1S3tnPt1g1uF19m87pl3Ll3i+a2VhpaW6hva6OutY2HpS8ovveAi0U3uHLjDo+elfOg5DmPnpVRWlbFs4oqXtTUU9v6khc19Tx+Xs7jskpe1DZS1tBMaXU990pecPdxCSVllZTX1FNV30RVXQO1jc3UNTZTXVtPZVU1ZWVlVFRUUFNTQ21NFW2tjTQ11tFQX0tHeyuvXrbz+nUnrS+7vfjzykoelpTw5NlzKmvqePn6NW1vujhfdIW6lha6Pnzi1dv3tL58RV1TM1dv36Oo+DY37j7gUVklFS3t/FxWwcXi6xw/d5bDp05z4dpN8gsuc+D0WU5fu8mt0gouFt+j4OZ99h0/xY6Dh9m8dz9rt25n58HD7Dx8lI2797Hr8FE27tnP8k1bmDpvAWOnTGb+0qXMW7SY5atWMWHqVCbm5jJm4kSGZWczYWouialDiBs8iNTMIUzOncCkqTmMGz+a4VlpxMeHk5Y2mOTkQUSEBxES7IefjztxceEkJccTFROCrf1A/tFPlv7yCvSXE/TZBdbXTLa/CuJvgfJ7oJf5Sob/mff+WnZ/i3z+itL4Qz+5jKIS/RUUkVHsnhAgo6hEf/nufZnPs4f6yyvyL1l5fpCR5R/9+vHP/v34Z//+/P1f/+L//eEHfpCR4e8//MA/+vWjv7w8soqKyAsUUVFTRVVNBR09TfT0tbC2NsfN1Z7wMH/i4yKIjAwmd9okJkzJIWNEJtmTc9iRt4/t+/eSf/4sRbeLuXH/LsUP7nPv8RPuPSmhorGZZzV1VLe00dD2irrmdurbOyhvaKCqqZnKpmbq2l5S09JGbVsH9R0vqW/voKqphaaXXbR2dlHX3EJtYz3PXzzl3oPbFF0v4tylixTfu0NJxQvyz57myYsyKurqKSmvoKy2jubOLmpa2ylvbORxRTkllVU0tHfQ8fYNba+76HjzmldvXtP15g3tr7qoa2mnuqWDZ7VNPK9voaSuiXtlVdwvr+L+8wpuPS3laVUNT6tqeVxWyc+lL3jwpJTrt+9y9cZNrl67QfGNYoqKirhx4zrXrl3j2vVrnDt3lrt37nD33l1u3bnDpWvF3Hv0hOt37nD6wkUuXLrMlh07uFRUxP1Hj9h36DD3n5RQVtdIaU0NTyrKeVL2gtLqGp6UVXL5xk1+Ln1BS9cb8s+eYcu2zaxas5INWzaz+9Bhjpy9wJU7d7n9tJQrdx9w/efHFNy4zYYdu9m8Zx87Dx5h37F8dh86wvGLhezLP8n+/FNsOXCYNTv3sDXvMBt37Wb9lk2sWLuKeUvmkzN1AhlZQ5k0cxqTZ81i8YqVjB47jtSMdNIzUklKHkRkVDChoX4kJsd3zxicnEPWiKHExkeRMDiO1NTBDB2aQuLgWJJT4rG2teYf/XrkusqXj723/P5WTN57v6/49s9k87ekc29i+XqW3NfDbr/3bN+T5d/q0vsDyOUUFJFTUEReUYCCQAkFgRKKSsooKqsgr6yKvJIaAlV1FFWEKCiroKikgqKSMrKKSl/6JHvKnllE/eQFyCh0r+LRT07Av2QU6Scr4If+ivyzvwJ/7yfH//OPfvyzvwz9ZOWQUZCnv5wMSkoKqKmpIJGI0dTWwtzaGndvH5zdPfEOCCIyLoFho8eQPWkKk2bMYunKtazbtI0N27dy4PhRCq5dpfD6Nc4WXuLhs2eUlFfwuKyS4gePKCmvouPNB7re/8KrN++pb26lprGJ4lu3OXkin6Irl7lz7w7Xb9/mwpUinldVUVFXS01jI01tbTyvqKC8tpa7jx7xsPQ59S1ttL7qpPPtO16+fkNH12vaX3XR3P6S6sYWqpvaeVHXREVDM43tL6lpbKGioYW69k5Kq+q4/aiE2w+f8KyyhqqGFp5X1VJaXsWz8ipKysp48OgJpc+ec+fOXYqu3eDO/Z+5cesud+4/5N7Pj3lS+oKnz8v5+emz7lxDRQUVtXXUN7fQ0NJKfXMTTc1ttHa8pK3zNdXNzdwtKeHwmbOcv36dK3fvc/rSFQ6fOs2Rk2c4W3iJRYsWMm3KBNavW8WWbVtYuWYdm7bvZHfeQZavWU1CcgoTp05j1NjxLFyynPWbt7B89VpGjR3PwWP57Mo7yM68PDbt2kn++fPknTrNyYIC1m/ZzIw5M5m/eD6jxowkISmelPQU5i1dxO5Dh9i4Yw+5c+YzcdoMxk+ewqTcXIaNHEHW6BGkDk1jSGYaSUNSSBqSwqixo8nMyiRjeDoREcEkJceRPCQeYzNj/ikjT/eU1m+vGvM9yftXjvUF7O/dpzfI+2rb46G/zgX8lUE2vdXB1+3/AHJZOSXkFZSRlRMgKydATl6p2xS6l+vpuZDc53HBsvICFBRVvuzLCVSRVVRGXkn1iykK1FBUVEWgpIaCojJy8orIKSggLxAgp6SCooqwu61ABXlFZeQVlbvHHSuqIKeoiqyCSjc5yCnxDxkBf++vyN//Jcs/+svy9/79+aesHP+SU+heuURZDXkVZXQMDTE0M0NLXx+RphY29k7YOjrj7OmOf2gwSWlDmJg7hbmL5jNp2mQWr1jKiYICThYUsjNvP8dP53Ph0jmu3yrianEBly+d5MypQ5w7e5yrVws5e+40eYcPcujYUU6fu8DV4ls8evKUBw8fUvL8BQ+fllDyooKHJS+49fNT7pdWcOPBU0oqa2lobaf95Stev/tI59sPtHR00dzeRXV9E42t7bx++56Xna9pa3/J67fvefX2Hc3tHdQ3tVDX1ExNQzO1Ta2U19TzorqO0vIqXlTXUdXQRG1zC00dHXS8fcubj594/f4Dbz584v0vv/LpN/gN+I3fePPhLdduFbNpxy5OXrxE0b1HFN15yLV7DykovsOJ8wXsz8tjyeL5LFk8lwvnz3H79h2WrVhBeGQYwUH+jM0exZxZM8hIS2NEVhaRkRGkDEkhLj6ewKAgFi1eyK4925m/cBaz5s1gzca1rFy9jNS0wcTGhTJxyihCQj3x8BiIj68zCUmxzF4wh9y5c5m9eDGrNmxgyapVzJg3l5ypkxk3eQKjxmUzdOQwps+Zycixoxk3KYes7CySUhNJSIwmJjacwCAv9Iz0+aeMAjIK3TF5X3PJv9Xt9TX4+tr+nuf8nozuy6t/TxH8J/Y9IvijXFdQRFbx91JWQZH+8t1/loygu76HHb/IDnnBl8n6/yZ3BMpfFgmQE6j0mtjfTQryAmUUlFRQVFFDSU2EQFWEgrIQuc9LDSmo9CgHNVSE6qioi1BWU0egqo6yUIRAKERRTQ15ZVUUlIXIK6khr6SCnNJXMktOqVs9fF6coNu6FyvojpcUkWhI0TUwRKKjj1RHDzNLC3x8PQgO9iI2NojoqACGD00mNiqY6bkTmDFtIsuXLmD1qmUsXzKfLRvXsG71Mg7m7SYvbzf5J45w/uJFrhXf5uSFy1y4fof7pZVUt3Tw6v1HXn/4SNf7D3R9/JXOD59oe/2Wls4uOt+9492HD7z/+IG3H97z+t07Wl++orG1jcbWdpo7XtHY+pLaxlYqaxspq66jsrY7idjY1kZTWzt1zc3UNTdT3dDAi6oqHj97xp2HD7hy4zKHj+5j5YoFTJk8niXLlrF9Tx5nr9zmVGExF2/cJ7/gKqcvX+PYmbPs2LOTI0cPcihvPzNmzCA6JoqIiGAszYwI8fchKiwIG3NTPFwcCQ70JSY6nAEDrBCLhNjaWpKRkcTMmZNIGBzDkLREgkN8CPR3ISjQhehoH1KSwggPdSc40BU/fzcCg70ZNDiG1IzB5Ewey5jxoxicMoiUtMGkZiSTmpnC0KwMomMjGJw8iLhB0QxOiSciKgRPTyd8fD2IiApC39iAH2QUkFVU+hKT95bHXwPqW2O+/wDQb3jsvsrvefw/8+r/DcC/BfIvw1r/yDSCz3F3b+b540v0SPM/ixO+/BkK/z4UUEbhd6//u6kgp6SKTC8l0C39u8cfyyt1lwJVIYoq/25KaqLPRNEdTqgIJSgLxSipiVAVSVFRl6IkFKMkFKOsLkFVrIGqWBNVsSZKamIUldVQEYoRqKp/USaKymrIKSrRT1YOWQUBMvIKyMgrIFBRRV0sRV0sRaKhjbpYA4lUG0MTM6xtbfEL9MfO0Q5PH28iYmLwCwpl8JAMxk2cyrzFS1i94Sc279jNvkNHOVt4hbOFlym+94DSimoePC2l5EUZHa/f0N71mvau1zS0tXcPo21tp76lleqGRqpq6ygrr6CisoJnz0t59qyEW7euUlx8iZMnD3Pw4G527tzE3LnTWLp0Llu3rmPxoulMGpfO4Bg/5s2azIZNm9l77DQFxfcouv+YW0+fc+9ZGbeelFBQfIsL166Rf+40s6dPY/yoEfj7eTEoPobw0GCUVJURS6Roa2ohFavj7OqIt68HdnbWaGtLsbQyxc3LjfwzpzmYn8+WXbtYtmoZQ4elkZ4eT3JSJEmDwokK92NQXBipaQmkpw9mcGIknp72hIT6EBkVRGxcOEHBvvj6eeDt505UbBiBIb64ejji6m6Hs6stTs4DcHCyISDYh+AIf3QM9egnq4i8ggA5uW+PKPszL9pXnP6tdr23//hdK/d57tf3/p9cROJvXz/s76aMjELPQ34/CdD7Qftq1/uFe+p6QNzXn/IlHPh8/AvglVS/1Pe06QkfupcYUvtSKiiroaCk+oUEBCpCFFXVEaiJvgBdWb2bCHpKNbEGSmoiVNQlv5tIippYE2WhBFXR5xVY1SWoiTVQFooRqIpQUhWjrCZFoNpDEkoIVNVQ+JzLUFAWoqwmQVFZiIJS91xnBRUhqmINxJq6CKVaGJtb4+Lhg9VAR+xd3IlJSCYsOo6IuATCY+KJSUgidehwsieOJ3fOdHIm57BsxWK2bNvArl2bOZS3i60blrN+1Ty2rFvCmmWz2bJuCQtm5jB32liWzZ3IyvkT2Ll2NvvXz+HMvnXs3rCMQ/u3c/3WbaqbW2nqfEVZfT2lVZVcu32bw/n5rF+3mvWrluPt4oCvpyshgX64OTkikqijoKKEQEkJgUAZqaY2JibGJMRHkxAXhW+AN46uzqxYu4bdB/PYuH0bazasZ878OcxftJBFSxeTO30qaenJDBuRQWxCNMNGpTNsRBoTJo0hZlAk4dEhpA9NJSklgfjEWMKjggmPCiY4zJ/gsAAiY0KIjAkmOMyXmEFhRMVHEJsUjbGlWXdMLq/4B5XZ+zvvWQ2pr++/Nzi/BvG3xod/Cxs9oUFfwP4/ZV+BXMDvy+f80b7OBn4N2h4J0nOtnj+xLxD3FZP0AFdeSfUP5/we7/8O6N718p+B3+P9e7eXU1JFrgf0n2N/RRUhAlX1L+17bysoq3053rOtqCL8DGb1L6akJkJNrIFQovn7tlgTNbEmqiIpIg0dpNr6qEu1URNpoi7WQayhj1CkhUiqg0RLD7GGDuoSLVSE0i+mqNRNBkpqks+E0U0icgJV+ssrISdQQ1agjqKqBDlFNWQVVBAoqSEWa2JgYIyhgSG62troaGlhamKMrY0NpsbG2FhZ4uFij7uzNXERXmQMCmBwiDOxfgNJivImKiqcYVlZLFi8kOU/rmD5jytZsfpHtu3czpzZ04kND8bRzpqgAG8CvT1xtrNDrC5EQypBSU0VRWVVZPor8I9//oCOgTZhYQEYGumgqSUmd9pEssd2rxY0bcZEZs3JZcGiueROn8zwEUOJig4nLS2ZCROymT13OjkTxzJl2kQys9LJzEonZ/I4ktIGMyg5joyhKaSlJxEdG8bg5DgiYkKIS4ggMTmawHBfIuLCiRwUhoGZEf/sr0B/+e5QrcdZ9QZbz/f3dbKr9/f4NZi/7RC/naH/lgL4/8WTd99UERkFhT+U/eUVkBP8+8v19bLfSib01PcAtQekvUHbG9RfE0rvNr2lfM/5fyCHz0sEyympoqAiRFaggryy2u9g/2w9hPB1XQ+4FZTV/gD2nja/9y78Tgg9yUMVoRglVTECFVE3WFXFKKqoo6IuRVlNjLJQgppYE3VJN/hVhFKU1SSoqmsgkuqgoW2ASKqDmkgDkVQLNZEGGjoG3YQg1UakoYNIUx+JthFauqaINfQQibURi7VRUlZHUUkNNZEG8gJV5BSVUFRWRUHQTQTyikJkBWr0k1fqXqtctjtpqqCshpy8AnJy8sgryqOkLEBRScAPsjJYDxzIsFHDUZeqYmSgjY+bC/oSKebaBgQ5e5GTnIWPvRvqSiqIBAKESgL69fsHUrEQdaES/v4eLF8+nxEj0xg3fgSDEiOZkjue3GnjSRkSS1iYL/5+bkSE+pEzZgSTc8YwYkQaGZlJjBydTkxcKIFBniQlx5I4OJqkpFhSUgYRHx+Bf6AHUTHBhIb7EZ8YSXR8KIGhfkTGhmBuZfH/MfbeYXHkeZpnzfV2V0kqAZkZPiI93grvBAIECIQXCA/CCoFAIIQTSAIhIe+lki2p5MtK5X1VT1V3mfZ91d3TMzs9Pds7t7u3uzd7u3Nr7tl7bu9zf0QmSlGoev+IJyMjI4JUKt7v+37tj9XBgm8GnELgFNgnPcNLSclPVN8l0QONRODzv5xyCLzW3wv+XW7EcseftP05hfDU4/LDz9qP/HO/j76cpVp6/En+x1JGX3qvwH7fpWy/nAHwg9y/Hwh0QdFNYAcy+xKWD2Tu5WS+n90DfX4/66t217IxAT/LS5oDSTU3Wbcj64bv1dyXNB3FsCPrTuzusEVj4DcMmt3zKLBomK9+F0J3uNEcXnTf5nCHo9s9GHY3uuHGMNw4HF401YmuOQkLjcLjDsfp8KLrLjS7C1V3IUkGqmJH1+zIqoasORFkA0nRsIoiFsFGiCDS2tHJ2ty1SHYFw66yYU0qE9WtvHn2Bn/44tf81Xtf8/axa0xWNdCxNo+x6s3sqG/B7XAhayrbR3bwyRef8+lXP+bNj9/n+kv3eO76dc48d5FjZ05x7dZ15ub3snN0Oz09bTQ1VDM60kdzYyVlpeuoriyivKyAior1lJUVkJGZRG5eBrl5mSQmx5KSlkByajxJqXEkp8aTnLqGrLUpRESEExIiIUkaNkFZnMm+FBBLn7f/Gfn958C4HEaeZFy+Cyt/jp2f9B2+k8mXVtGYVupxaWOVtO/8wkvzdUvPtYoKVtGsEw4RpMd6fQMBvxTkS/cDZfpSlhdV4zEffalxWA7cfqD63wtLWD8QyIHnmSOH7UiaCV5BMesDRMVAVPxsb/gmkBrIuhn9D3QDzIChA8WXWVD0R66B36AsKgjdvEZS7YiqHUk1v5OqOzEMN6rqQFENZFnH6fTg8YRh2J04nW5cDhd2w47T4cJhuLHrLhTFQDXcuCOSiE3KxO4JQ9ENNEMnfk0CG8vKyEhJJikigu2l1byz5xh/ff0Bn524xjsHLvDRqVv8+sZDfnbpNm/sWeBa9w4u9e5kaFMTmqqy//Bhfvyrb3jvq5/w7tdf8+6Pv+SNj3/I7Qdvc/vh29x58Aa3X32ZfQdn2bd/ht5tW+jobKKluZbR0UFz2zXEwI5tjE7uomtbN90DvWxqrKWls5WymnIqa6soqShlY9VGSspLWF+cizfUQ4hFwuYr6rL5ZrEvx7pPAvLS85e7zv/c+5+z5QC4HKk9CZx/jpH/3OdPBPmjPypj86W4lrKqNTBlJj05SrhcUCJw36bYUZ1hGJ4IRN2NTbFjCwCxP6cZ+MMEgnipIVjOAASy/FJ5L8iauSk6smZHkDVERUf05/SXAbvfmARK9qUS3wSlgaRpvui/A5sUeD99iVGwo9qdiyA2Gdu1mCFQDRea4V5keb+st7tCUTQnsuZEUhyomhtZcaKoLjTdjarZUWQDRTZw2N14Q8NxuTzYDSeGw43ucKEbdhx2Jw7DiaoZiKqd6OQcSje1EBadgKoZqKpKcVEhMbFRRMdGsruvn3vjc/z67C1+eeku7x0+z18evcw3t97gHz75ii+v3eOz45d5Z+9xnusY5KMj52neuJG5uX3cfvklbrz6Gh989RNeff8D3vjoI9785IfcfvgGV+7dZf/xI+w5OMfM3t3sHN3B9uFBds/uYc/+fUzs2c3M/Bz7jiwwe+woE/tn2XN4gakDc/TtHGbnzG7G9sywa880Q7uG6dzaTfe2LuKS1rDaImARJSySjE3Wv0Ue/zOsHvg8f5fP7ncVlyOmwPv/uQDck44vt4TTtzAoPBn8jwXeJEFHEM1KN6svV25WwYnYZL/PbubKlwukfTt1oPi6gESsip3Q+BwS8+rIqeomuagFPSLFlIeSzzXwnW+Tlvru8iJIl/6tx5XG45H5Rcb3nSvKGpKsI0gaou9VENXFoX+BUl5YAvylxwONhx/wfmMQeK0f2I8H3lg76gAAIABJREFU9fTHlIFN1h5LAaqaA013omp2NN2JprlQNSea7kKWnaiaG1VzoihOFMUEuMPpQdY0JNmOopjX2x0uHA4nTiMUu+HG7nCi63YMw4Gu29E0A0nVCU/KYUNDD2HRCUiCTFhoFONj4yQlxrM2KYmp1i6+uHCLX52/w+/vvcX/8eWv+Zef/YQ/vPUx/+7zX/DV+dt8deYF/vTmJ3x17S6/vfWQ+4dO0VxdwmBvPVMTg0xOTHD26jUu3nyB527e5taDN7j94HUu3bnLmWvXmD96jGMnT7Fw/BQLJ89w+vJl5k8cZ/7ECY6fv8COqSkm9+9nZHqawYkxurb3s21kB1sHt9PZt5WegX7qW5qYnt1LQnIKq0KExQd/ucBvIICWgn6590tBu5zMfxJrf5er+ySJ/iQZv+z1vrjDt47ZTMPyGMhFSUGQZGyyaQHNYXiKWZ0mKzwqlHkcUBZRWZQsgWAzi180QgQRye4lMbcKb2o56xtGqOyZZV1VBzZJwaaoWGV10eL6p2w+8q2NAL96STQ9wF8XfQG2pYAPlPZ+JbDUN18q95fz3f1/Y+l+4DHzGu0xoAcG+AJVgd+A+I/JusOU+rKOojmQVTuKZgbUJMUw9zXTf1cMF6JiSnbFcKEaDhTFQJZdKKoDVXdgdzhxuex4XF5cTg9ulwe74UA3HKiagaYbON2hZOVVkVFUjysyHllSiYqKZ8fIMJUbCmndUMKJnu388d5b/JtXP+Tv3/mYH964zcU9+zi9fYgLPds5tbmDi4097CotZ19XB2+fOMv7l28z2d9NT3MJNaUpbC7Po6ennQMLBzh37TLHnjvHtfu3mTu+wNT+aYYnRmhsrWdwaICFIwscPnaYgeFBJmamOX7uLAdPHGdybo7hqSmGd0+yY2Kcjr5eega3s3VoiNHJcbr6utk5sZM1KamsCrJhEb8tyZcD4ncx+3LnLsfmT5LhS+fLLQfcQFf3Scz+nTLd9qTjyiO57r+BIEpIsoIoKkiSjiQZyJKOLKsIsroIcr8vHSiBniShraJvJQzZQUZhA/F5jRQ176KyZz/x6zYhaU5sqoGoG9h8YLYpOoJq/9ZmUwzfqppmgEvUfNVxqoGkO1DsLjNV5gO7P7IuaPbF+1olFZvir8XXF1Nri4BW9McA7wehH7yPGRRfKa8g+/xwX7We/30gqy8W2SjaY+7AUl/f73/LusMs+9VNOW+TNSTdgU0xzGpA1QzomUsPmWrCVCkqiqb5fHEPht3A7fag63ZzMxwoqo6i6kiyimY4ycirJK+mg4iUTDRFJzkpg86eLjaVFlNfWMBzPdv5093XeX3vQWY3N3G4pYO27LWUxESQr+rsranjeEMLdXGx5Hgc9BYXc/PwSb7+/AtefuN1zj9/hbMXz3Hq3CkmpyYYHR1i7+wUE1MjHFyYYefObXR0NFC8PpvKimJ6ulspLMohMSmGnPwstvS0sWNsB7WNVXRva6NlSz2lFevJL8qmYlMpbR2NbG6qo7ahhh2jgySkJPNsiHWJqlyeJZ8ko5eT208yDMux/pOk+XcB+c/J8ifdI/D4cp89Nv5JUWR0XUFVZDRFRVN0ZFlCFG0IsrLI5mb0/dtdNUuj4CabPwJ59oYmEgtaSCzupLxrjozyDgTdRYiiY1N1BM0sURVUYxHU/k3UHIvH/PuCakfUHMh2N5LuXFyFU9TsvrJYc5ld/2d+AyDpZkGMWRjjRtLNz1S7G1l3mkUzuhPN6Vk0HIuGRTUj46LmC35pTkTVF1X3fS4odjPHrTl8BTAGiuHCJmlmgE2x+6LwZimu/56S7z6mgXCYEW/VgayZMl7UTOMlqQ5skoaqm9FxSdHRHaHYZAchsoZVUZFkHYfdi93uxekOxeFwoRsONN2O5gO7qhmIskpEWi6ppXWEJiYjizJpqdkcPnacjpYmRju38M78UV4cmGAgM4/1Li+1iSnkhYZSEhlFXVgsH1+8xh/e/ZDOlCxK4hMIt9ioSM3itZff4Kvf/h1v/+gnfPDlV7zwyqucvHiFWy8/5NRzl7nzymvcf+0BF648z9HTZ5k9eIh98wcZ372b3ftmOHbmJHvmZ6mq28SGshJKSgvY1t/B2NgOWtvqqawsoam5ju6eduoba2lsrqOxZTORcTE+n/zbxS3LxYqexNR+8vou6bx0+y4J/iRwL5dOe5KEf5IK+K7rngo8SdcNHHYNh13F0BUUVUFUZayKiCCrCEtAbhF9a04/wV+xSpqv1U/GqrqITN1AQl4jqRt7yG8Yo7h5mGDZjkUzsKm6L8ftq2zzsbYfyIH7/vf+fT+QJd352HFRc6DY3Y+9DzxfsbsRVDuy4UKxu1EcHiTdiWy4kO1u85jdjWy40Jxe7J5wNKdZDqs6POiuUGS7G83pRXN6F5f8VR0eHN4IFMONaveg2n1LAasOX6GLc3FpYM3hRTHciKppWBbBrjqQVbOazg90m6wjaw4U3Y0gmRJe1gxExYGsRxKZWEx6UT1RKetRHeHm/6fDheF0YtidKKqOrGiomoFhd5o+uaIRm55LbE4RjrBIVElBVex0tXdQU1rCRGcnN0ameGV0H3958jIvzh7iUEs3h1t6OLipjU9nT/PPX3qH//zXf+C90xfZvr6C9vRCzo3s5uUX7vPlN7/j05/+lK9/8w0/+au/5r0f/5wPvvwZH37xNXdee51z157n0s3bPPfCLV545SHnXrjDsYuXOX7pIvuPH2Xh5DFm5vfR1r2FvqFBhsbGGBzdxcSefUzu3cfY9AyTe/aya3IXO0YH2T48QFxiwiLIn8TGy/nU3wXkJ4FsqWz/n/GrlyqF5b7fE6X5Exh88f7LBOCeCrx5hEMjyq2REG4nyq3h1FQMw4moGMiqjiiriz65zVd0Ehzw5QPlu3lM9S1TIxOi2IlILiQqu4bcTQNkVg2QWNSMVXUS5Et1WOVHpbSCb4F7wVet5ge+eexxGe8Hq6g5kA3XIvub0t75GMv7weU/139M9QHcD/5FsPsNgN2N6vCgOb2L5+iuUCTdierwYPeEozo8GO4wnKGRZk28y4vi8qJ5wlBdoYh2F4rLi+z0oDlDMdzhOEOjcXijMNwRaK4w89URijM0GsXwoDnM2nqbYpgltHYXqj0UzRGJYvciaHZCFDcRCeup6pynb+8NKrfsIzGrBE1XcLsc6IYdu9ONqhkoqm5G0DUDSVaRVZ3IpGzSiquJSUhGlATiQyP54NJ1ZlpbqM5KZ09NPW/MLPAvXnmXP73+Mb+7/Sb/15ff8LvbL/P16cv86fX3+fTiVX5y9SY/u3qXT49f5ecvvM7HD9/j01/+il/83R/5/Jvf8Pkv/1e+/s1f89Znn/Pgww+5euc2h0+f5ObLL3Ht/n0u33uRe2+9z0vvfsT9N9/l9JVrnLh0iTPXrrJw6gR7jxzi8PlznLxyhX1HjzJ9YIGJ/XO0b9tK97at9PT30ru9j9yCAlYGWRdLWv0P+1J/+rsAtxyDPgl838XmT2Jii6g8tmb749cuMQ5P8rkX/10KFptIsMVKiFXEYpWw2EQsgn/uesC42qywZ2krjKRpnYeyZIN18Q7C7Qouux1N031BOdmMuvtAvvRLfuuHEzQsooRFcWBEZOBJKiWlZAuZFdtI3diORbH7gmz+H1o1JayvWs3vW/v3F0tVtUf+6VJJHwhuP1gf+fT+cx8xuR+ofgOgOjyLDB6oHPzg9jN3oAEw3GGLm+rwoDq9qO5QVLcJdsnhXgS45HCjOEOR7F5UVxiGNxLdHYFs9yI7QtFd4YRGJWB4ItHd4dg9kY8MisuLPTQG3R2D4gxHcUUgOKLIq+qle88NqvpP0zh0nuziRlxuF6HeMNyeCNyeMNweLw4f2DXdbgJd0UnKL2N9Yy+Ra1KxCBbKUrN4rrqFPdnrGFpfyKv75vjJuat8PHeKP7zyHr+79xY/u3yXt6ZnOd3RSW92Fg1hEdRHRnOstYNf33yJH197ma/e/4yPv/ySh+9/wAsvv8Lbn37K57/4Oa998AEXblzn+t27nLt0iTuvvMLHX3zJW5/+kLsPH3L3wUPOXr3CoTOnOHbhLPPHj7L38AInL55n4dRxJvbtZfbQAvsOztPTv5Wm9ib6hrbT2N7CyNhOcvILWLnaikVQvxUrWi5gtpRxlz7D/vOXi8w/SSV82++XfQFrBX9A0FyvbakhMONei39HlAkWJYIFXw2KYG4honmvEKuVFc8Gs8piYFFjEOyxPB2is0pwEiw5CREUngqxiYs3PDfbw4Mzw9w70svp8Q4GW9eRF6+SmRCBx2lHkSVkRUaQZURF8+XMl/+BFv1ySSdElAgS7STl1RGaXk3yhk7y6nZR2jqGZHiwCrJv4IRGSEBk3QzAGYsg97N64OYvX30UaLMvK9tNoD66PpDFA8HsP+YHtN8Q+O/rB3YgwP1KwC/l/Z9pTi+GOwzN6X1MDehus/vNL/ENdxh2T/ii4vCzu6i5UOxedFc4Dm8UsuFBc4eheaJQnWHIrghUVxSqJ5682iF6991i8/azrG+cYX1lJ053KN6wCELDIjHsZkrN6fJg2E35rjucGG4vSQXl5Nf3EpO1DlmRyYmI5kpZM/3h8eytqOL1uVmu9w7x4dxZPjl2mQ/mjnO2oZNXpmY5UF9PU2wUY/nr6cvJYyivkP0VNfzk7mu8ev02o6O7mNy7m8m9kwyNj7B77zTzh+aZmZtm1+Qos/v3Mjaxk5k9k8zsm+LIyaNMz85w8twpxmfGaWqvZ9PmSkrKimhs2UxLexNVNeUUFK4jOyeDgsIcajaXU1xWTNOWFtq7txCflMTqEMF0FYVvB4YDaymW88OfFExbLgYV6Ls/6Ro/eVlEGZsgEmLTCBYUQmxWbIKEVVDNwjNBNrEiiQSLMhabilVUzPeCRJAgYxVEbJZgVoRY+b5FRnenEpe+mZz6I6Q03kVL20XYuq3EFO5AjColWDR4yr/6Y4ggL5n6DfD/8cUb56hMC8VQJDRVQZIlBFnGKis+K/RnfhhRJVgQWS3qZBQ3E7euicTiThI39JFTvQ3dHeH7x5n+hEUKSJ/5U2KSuWidH8j+AFqgMfCfExiws8qmxJd05yKL+zvRTMA7FkFukUwD4WdoP1ADffelMt/vz0u6cxHcgVLef59A1vcrBsMdugh83eV97FrNGYbqCEWxe1AdXhS7ucmGG8XhRXGGo7vDER1hSI4IVHcs5Z0ztE9dY9O2kzQMniI1bxOK7sATGo43NAKny4PT5VkMuvlBrrs9RKTnk13TSVjqWmTNwKUZXB+a5EbnIOfaernQ18eNwRHuDE3z5vRhjlTWc7Klg3/72df87pUHHGlspj97Hdf3zPLw1Bk2R8VybscUP//657z9wce88cGHvP7Bezz3wnWOnDrJ/Qev8sL9O5y6cJb5Iwvs2b+XQ8cOsrW/i7HxIXbtGmJ4ZIChHb10dDbQ0FDBxpI8iory2FheTFd3O7V1VZRXbqCktIDaunJatzTS1tlM/44+1ublLkbXnxQgCwyqLQXsd8nwpcFl//5y1zx2X78asMlYRZ0QUTO75KwKFqtG8CIONYIEcw12wSZjs8pYrRIhITZWBNt4JkjEpkbhTa4hdsNW0qt3k1Q8iDdvmPaFvyKx6gKtOy9x9s7XxOa08Uyw9LhcP7enm0/euMpfvnufDx5e5quP73L5QB8pXgmnrqHIMoqiPBaAWyph/OmlQAsWIkqorggS1lYSll5DfEE7RS3TlLaNI6juRVli9bW3+qvSAqW6dQnD+1neD/BHUt4E96Nzv83+j6LvjkX29BsDv4/vB7j/uB+cgUzuB6Wfyf1BPhPEYYv3CQR34LX++/njAX7WfwR2z+L1mtPjO8+F4gzHcEcgOcKQHOHYQ9cQv76VtomrlHcdZuOWOVLza1F1By5PKG53GG5PKIbdrHLzp9FUw46oG8TlFpNT3YE9Ic3MJqg6OSnpfHrmBT6eP8OVvgGuDQzy3txRrnVtZ7q4lPt7Z/nZtftc6t9JdVgUBU43NQmpXBgZZ39tI1O1zXz06Sd88ctf8+ZHn/LWx5/wzqefcuX2LS7fvs3rH37I7dde5fl7d7n9ystcv3eLA0cOMjjcz+T0OJPT4wztHGBoZBtDO/oY2tFP//Zt7Ns/y/zBecanxugf3EZtfQ0NLXWMTQ7T09fO7r0TbG6qJ0QQfQQkfSv786jI6ttgDFSjywXnbMsYjuX8/uUCdSGCjMWmYBFUU26LKjarTrBFJlgUsIgawaJCsCARIggEW4J5Nmg1K4MsiO54YrJaWb95L2kbh4nO7ceVXEmQEcb3V67GtWYT1eNfI6ZNUtCxQN2OcyixJay2aY+DPNEVREX8CkZKZZrTV1GVGkRqpIDTqaFpKrIsI8sqNsnP5MriUIjAf+RiAM5XwWaVJCyqA2fMWmJyNhO3vo2smmEKGnYgGl5CbOZSNoKsmxF5H0ADWdofpHgUfX/UZRbou9uUx333QIPgZ3H/e1FzPsbKfsD7wef35QOj9H7g+9/7wR3os/tB7v8s0Gj4pXug9F8q/5e6Bn4jIelORN2JbPeiO8OQHGEozjAUZxQ51f2Udi1Q0n6AkrZZsosb0e0uVN2Ow+nF5fZi2B3YHS4zsq7b0R1OJN3Ak5xOcVs/MRl56HY3dpcHze6kIncDC11DHGpoYWbjRs41d3C4so7rW7dxsnULHx44ycGaJtrjkhjbUMH4+jJOtPdwsL6V3Y2tPHznTV588y1eeuNtbr7yKg/efYfTVy5z5d6LvPbRpzz/8mvcePUBr3/8CbcfPuDCjec5fOo4c4cWOHf5ModOHmdq3zT7Ds5x8OgRZvfPsf/ALMdPHmN4dAejYyOMjg3T3tFCXUM17Z3NbNveQ+uWNt8zuby0Xi5N5t+WBuiWA/RScC/nhwcGox8/15TtQTYRi6Bgs2lYBJlg0UaIEEKIxcazQVaeDrJgc8YQntFIzqa9VG87QXb1XuJyunlWDsURGklCRjalDZ144zOIzG4lu+MdtLQpQnO34c3rxxa5kdWC/gjkFlFBk4PoKYnjn7+8iyuTVazxCIS5dDSHiqEbSJKCTZB8hTE+X8dXhrpsqsK/L4msssmEJeaTXztA7uYdVPcfpm3sBFbdTZBFNCfE+kZD+eWNn6EDGdsE+uPAtgQYBVOu64/Jdf/mB3nguYHb0sBdoD9vlfVvBekCI/f+wJ8fwIGAD/T1F8GqORYNgV89+K959H0fZQMW3QXdgaibwBcNL4LmwgiNI7Wkg/LeoySX7CC9fAdRKcVohtOcXuMxmVzT7dgdrkXfXHc4Uex2vCmpROZvxBufjq7Z0WSVsLBwohKSGe7ezpnefnbmrKU/MZmd2dlcaGrmuZZ2TjS1MZi+lp74FDaHR9OfmctCfTO7Ssq4MLefT778EW9/9EMevPshL7/9Dg/ee5/nX7zPhauXuXrrOtP799G7fRvXbj3P9dvXOXTsAIMj/czN7+PI0cPMH5ylt7+L3XsnGd41zKFjxzh45DALx46wc2IXXVu7mZiZYnz3BOMTIxw6sp99+2eoqKo0nylRW3QnA5l76cCSJ/nbS4tplt5nOZ9+OVUQKO3NcWoCIYK/FVYkRJJZZVNZEawh6LG44ytYW7WH/PqDZFWNEZPdjBG7lpWCwcrgEIKtQTicXgxvFPtO36SuZxdCeD7ZfR8TuvEcbVO3OXHnK1JK+lgRovBUsE14ZI2eXc1ow1r47S3OTZVjl36AS1PQRRVVMiukBFFaLCW1Sio2H5gDxzz5Zfsi2CWBZ20y4Un5FDftoLx7hvK+g9RsP4AaGk2QVSLEF8Sz+AxGIJj9gF9u8zO83yCYPr22rG/uNxhmMM8Erf8z/2sgYP1MHviZrPuZ33jMR5eNR/n4QNZ/vEjn0bHAaL7/Hn6jsDTQt2g8/EZId5kda64wVKcp2VM2bKFh5AJbxq5Q2j5LWn4tut2Fw+nG5QpdDLipmn0x8KbodgRVwx4VR1hmEZEZ+Wi6gUPTiYiOJjopncnh3Vwe2MlIZibDaansXJfFQsVGbvRuZWd2FscrNrG/tIqBtbn0ZGczW1vP7vp6Dk6NML93nP0zU5w4eZgrl89w9vRRnn/+Ij1djVRW5FNTtZ78dSnUVBVSW1NEV3st2/paqakspqK0gM21GynbmEdpaR61dZU0NGxic101lZXFlJXls25dGu1b6untbaO7u4WOzka6e9tpaW3C6ltYwf9sBwL7MYaVn1ynHri/eM4yKuARe0vLGpHH/X0RqyQTbDNTYxZRYLUoI7rSyGk4SXH7RbIrJohMryPYmcKzWjj2iHAKiosJ8s2St0oilhALzwStpmdqgfItgxhRpSS3f4q47gB1O5/j2I0fUlQ/wTPBCk+F+BLpwTaJ1c8+zWRTFnxzhQfnepFDfkCQVcImqoiChCiI2GwiFptEsFU0hzj6wvrmRBkR/3QZqyT7wv0yVkkkRNaIy9xAWdsuyrtmyGuZomLbHK64VIIkhRDZl8iXNGzqo/RcIFOHiOarZRng25SAgJ1mAtMawOhWv5xfLHM1sC2yt8nUJvCNb7G6XwX4c++y3Y2oO5H0x1NsZiDO+ZjMXyr9/WztNyaC6lgEsmw8UgFLFYb/b8i6C5viRFAMNFc4suHBIjsoqOtn8NBLdE3dYO2mMZJyq3F5wpE1A4c7FN3uxLA7MOxm3tywO1ANO1ZJJiY1k9zaTtZWNaDbXSiqRkR0DMmpOYxsn+TyjgnmKyoYW5vFrnWZzOTlcKiinMOVlVxuaudKRy+nG9u5MzrG2MaN7Bvo4diRfZw/foiTC/sZHdvO5PgghxZmWTg0x4EDMxw5MsuePWPs3z/N4cNz7JkZY9foAP19LTTVl9PWXMPuyR30bW2lrGw9La31lG8soGBdGqmJkWRnxFJWkk19bQnVFYVUVBVTXLKO+qYaSso2YBGExWcxEKiPB8MCg2rfrj4zJby6uISSTVJ97dJm+2pgP8SiERDMFJlV0h47ZpM132eiOS/QF/kPEW08bRHwJtfRuu8rXOsmeMq6htV6LKtEN6cu32J4epbvr1yFVRAIFjSCBXPV1lWWEAb2nKW8ZRA1Mp81be8QlLSLupHzjBx9id6pS6y2GTxlBihMfzotJZ7BTWv55Uv7eHh2guz0JMLCY/B4wtENF7JvLpnsMDeb5sYiOxBkBxZBR9DcWFU3qwWdYEknRFR51iIQZFN5xiKRUlBFyoY2cmr6qOqeZcf8NbyJuaywWgmymQvUBQWseGHmIWVCRIUgm5kbFFXdTC/4U2z+NJtkBtlssoGoOjCHRfrrybVHxkHVsaoGFsXAqpoAl3QXVtnAJuuLboDoY/xFI+BXAZqB7HRhVe1YFQObYt7bXxor+cBvVQxCJA1Bc2BT7b7rfYU7mgPBl8YTNefidxA1F5Lu8hkdFckwa/oVu2vxu0iy0+wrdzpQdQ+CqCMYLpILm+mYusqG1v1kV42SkFFuBth0A1EzFhnc4XKjG3Z0uwNNN7CJEsnrCsit7yQqPQ9Nc6CqDlJS08kvKqeyooVX9x3l/ugYAynJbE2MZWtUBDuzUtmRnsp4ZjZDGWn0J6exr7ycvR1tTI9t5/TJBQ7sm+TUkXkuXzjF2Eg/23paGRnqZntfG/N7xxgZ7OHsqQV2TwwxNT5Aa1MVPZ31dHfU09+3hbm5KcbHhmht2czI0DbGdg1SXVlMTWURG4qyyF+XyvqCDHq2tjE4OsDI2DDnnjtFRU0Fq4ItWAQJSdKx+gBskzRfnEhZnBzsb+IwOx39eWozrx0iK+Ym+AhNMMeUm26qhs2fovNtVlHzdX8FVp75DIjoB79MiCAQIojYBI0Qm8hKq5UVrhKK+z4gtvw4T4W2E5y8lRVqCtdfesDwzEH+4gerfPdTsdhkLDZzv2/yJOkF9QS7s3FU3MVbfJLuuZv0L9yhoGEXzy4NvGlhUagOA6dDJT4ykoy0LBLjk4hLSCAqKZPI5BwS15WQVlTDhoYessqaSCmqZU1OJcl5tRTW9FLaOEhkRjnZG9spa9pObnk7MRnlxGZtJKWwgbj8RuLzN7Nt9xluvfEzSur6EOyR2MMSMMITkVwxSK5I7OEJOCLWsFpyYtFCiVizFosezgqrzkqrxiqrQYjiJlhysMqmstKmstIiE2RTCbYpvk0lyCoRZBUJtj5SLMGC5Ot6UxcbUkJEv2vgY3tV970aWDUHNt25eFzSH82LE3zsrhhuJM2JYngQNBcW2UDQnIi6G0F3IjvcSHYXssNtKgxVX5TwVln3Ndj4a/Bd5jhquwPV4UVUnaYRUgxsmo7NoSM6HaiOUFPB6E7C0iupGzxJ0+BpNjTNkJhRhl23oxsammFWuumGA4fTg264UFQDw3AhShox6eso6hgmOrMIVTWwG3aSUtLIKaqgpHATr+05zP3RCabXFzGYnMj2lCQ6YyMZyUhhNDONjqQI+jJTaImL4/mjJ3j7jbe5/+KLPHjwgNu3bnD54nmOHZrnxOH9LMztZu/uYY4sTHPm9CGeu3SKQ0f3c+LMEU6eOc6JUyeZPzDPwuGDzM3vZXL3LiZndjE00s+2gV56tnayc9cgE5MjtLY30N3TzsBQHx1dTXR0NlNVvYG8glxzfXJBQhD1x8AdyMZ+oC/32SNG9uW4A5l+6fkBY8fNVYh8paaiHBCY9g2gEFRzJJVNwWbVsdkUgoIt2MIqaJ37Deltd/l+3ASrUqZ4Rl/H7IkLDO85yD97ejU2QcUqqAiCmVaz2FT6Jk8Ql7kRKaqI+Pb3CS05weS5t3j+/b+msnuWFSG+irfF6LjDi6A7kTQXquHCqjlQXWHorghc4XHYw2IJjU8jOi2PNbklJKwtoXBTB9FZpaSXNLG2cgu5Vd1klXeQX9tHwebttIwcpXbrLI0Dc5S27iKnZoDUDW1klm5hy+hRtuw6Qn3/HHV98+RtHmXT1v2Ut48zdfxxQk+2AAAgAElEQVQ28xdfY9ue85S2j9M4fJTBA9dpHD5MWcckm3r30Dq8QOWWXeSUt5GxoZ7EnHJSC2uJz60gKnMD3jXrcMevJSJ1PYk5GzEiUrBHphKZsg4jMhmrPQrBGY3VHoXmXYNFDSNI9mBRvTwrOFktuQiW3awWDVZYZFbbNIIEjWCbxuoQmRBBxyIZrLYpBAum9bdJGkE20ew8M9wIigNRdfgaUQw0h8vXBefrNjNMZvarAausm7XsmsNXzupE1rwIqtOc/Go4EXQXiiMMWfMg6wZWzcAVX0Tz2HN0z9xgTVEfrpg8DLvHnBpjd6EZGrpdx3CYDC4rKpquI0oKrpgU8pq3k1RYjaYbqIqNyJhYkjIKmdm5jw8PneWD+SM819zOTG4Owxnp9Kck0pOSTLnXQ02Yh97UNKY2bOTmsWO8eOMaF08f4ta188zvHae/p5WdQ1s5fHAve3aPsn9ymKnhrQz0tlJTUUjf1nZOnTjM6dMnOXP2NPPzsxw6NEtXRxM7hnrZt2830zPj9Pd3MTE+RFNjNeVl69kx1ENfTxtb2hrY0lHP1t42mpurWZuTyeoQAUHWUTSnr3DLbJcWVc03wUfDJim+km3DdElls9nHJqrmrAFBRZR8rc7+oixRxWZTTCa1+kpObTJBVonVFjNtF2yVCLZI5vEQ0QwC2hSfofB1qIn+fm+BZ0NCCPEUUjz8CXGNN/he8h6+v2aSp2wZzBw9Q9vAKD9YsRqrzUzB2QQZi01idYhIWdsOEnLLcSRWkbn9SxxFR9kyfZPJM+/QNHSKlRaVpyw+uW6VVHNCieZE1jwoTjeS04nhicBuj8LhicIbGYc3ag1RiZmErckkOm0dMekFxKSXkFncQMaGRnLKO1hb3kl52xgFtQOsre4hv24rbTvmaR6cp2n7Qao7piltHGF9wxB12+bo33uZhsFjdE8/R9PgPLkVW6jcMkZV1wS9U8ep7Jygb+YCu0/e59DzbzNx+hWmzj5k/NRr7LnwFtNnHtCx6zSDey8zNP8C3VOXGD18l33nX2fvmQdsnb5I3/RF2kZPM336NbbuuUR5116aho9R0zdP49AhBmYvU9wyTl79EBvadlHQuIPGHQfp23OOja0jNPTtoahhiLzafgobRqju2kNl5wxZG7tJL2ojYW0NibnVxKYXE74mB9UdhyMiDW9sFqonAT00AdkZheGNIUiwEyLasclOQkQDUXURZFOxSAYWyRy2uNoqsdqqYJUdBFkNU6GIEhZFwyI7sUgOrJI59vlZQWRNdg3b97/EwOx9cmvGiEopQdYdODxuDLuOpuvohn2xbl3TDDRVR5ZUwuJSKG4fJD5nA7KiIMk2nE4vKcmFvHDsIj+5dJ3Xx/dweGMlJyorGUlMZCQjnW0ZqTQlJrA9NZvxrGIu9w4xOzhIT2czQ71NtNZtoKY0h9baEqo35NBUXUjVhmyyEiPJy4ijpCCdzJQIslKjyMtcQ2lBJs315TTVl9G0uZT05EgKcpLJTE2gdEM++flZJCZFk5oaR2pKHLk5qRStz6GwYC0FhdkUrM+mtq6E9MxUgkIkZFVH153Ivs4+3elFs7vNmfyGC0V3omoOHA43drub8PAoXK5QFMXAGxpBWESMuUCIrzXZYXcT7gojzhtJYkQMCeGRrImIIj40gjhvONmJycR6wogM9RIR6sVQFWIiIogOD8frdOK221ElEV2R0BQFSTSrR0MsAsHOdazb9gFxTff4QcYBVmXO85SUxdSBU7T3jfODFUHmgiCCmX5bbRN5JsRGaccwKcW12MLWk7r1M1wbT1Dcc4RDL3xKz8wlVlgUngqxCYvTMUTDjmRoOOw2DKduzifTHRieMDR3GKorHGdEHJ7oJBRPNI6oJDwJGYQmrsW7Jpvw5HWEJeeRtbGZ1KIGIrPKSC3cTH5VO0nrakgtbmRddTeVHWPUbR0nc2MTacWNFNb1sb6uj77JQ8RnFiIaXmRHGDbNheoOR/fG4AhPxBuTikX3EpWciys2m/h11bTvPErnxDl2n3rAzoW7jB67z+ixF9l19D47j9xn4uSrTJx8he7pyxy7+RlHXvhL+mdfYOTQixy+8SkTJ15h+NA9ps+/zb6LH3D87hccvf0j5q99zLE7P+b4nS84cvMzjt76nJkL73L+4TeceOkXnHnwG46/8msO3Pop+298yfz1zzl250uuvvUNB6++z/ixe0yffpW95x/Qu/sCU8fvsWvhBiP7r9I8cIDmwYOUt01Q1bGbpoF5NnVPk1nWSVrJFnIqukkrbiW5sJmE3AaiszYzdeQFDpx/kbDk9RhRa3HF5ZKaX4VnTRZSeAL5m/po23WBtdU7ic/rpKCql5SsIkJjUnF6olHt5hx5xXAgKprZvSarSLKK7gkndt1GYjILFnvak9OyOX/0Kj999V0ezM0zk1fKR3sPcquri8P5hezNL2BPfj77C4s5WFTKc3VbONeylc/f/Zgf/fQXvPnuB7z3yac8fOtd3v/oh9x58RUuXLzCnXsvcfXGTQ4ePcaVF25w+OQxOrs76O5up7+vg9HhAcZ37aChoYaWls3U1GxkQ0keubmprM1JIyMrmeycVDIzE0lPjyczI4HctUlkZiWSlZVIYWEGKWlJhFgVQmwiVkFYTOWasR7pkdSWFCyCiKToiLI52da/aYY5O8/qm2ir6HZ03UGo20uoy02Yy02Yy0WY20VcZARrYqLISk0mNzOd/PQU1qUksibMS3F2BvlpyaxNTCAzPobUMA85cRGkRYSTGOolNtRDpOEiIbmKxj0/Y03zy3wvZT+rs+YJCiviwMkrdPXPIFlUQl2heJyhhDpDifBEYqgO1td0UdK4FSG8gOjm93CXP0dO0xFqtp9mQ+cCK63GIyYPEWRWW1VK1sXzk7s76d+UgWCxIEo6Vk3DpqqmnyprZp+z7uvjtrux6m5cUWuIWJNGWEI60WnriMvZQEx2CdkljWQUbiI1v47E/FoiMjdSWD9AfG4pz4oiIaKCoDmxqU40VxiSaic4WGBVkJUgi8DKoBBWBlvNdk3dxcogC0HBwawKCsEeFktt5yC5lW1UtA3TPLCXtqE5qjvHWV/bR1XHBLW9M2zeuofmwQN0jZ9iaO4y06fuM3X8DoNzV9i+/wp7z73KvvOvc/7FL5m/+DYnb/4lL338B649/DXjR19l/tJ77Dn7BoeufczIofscvfGX7D79kFP3fszU+XcZO/MWB174nOP3v2bk5ANmn/+E6YvvMX72TbYfepG5qx8zeuw1pk6/Sf/sLYbm77B15jrdU9cYWXiRgdmbzF54l9bRc+w+9Rof/eJP/OyP/4E//J//g6/+5t/xxe//Pb/91/+dr//2H3nw2W9556s/8uHP/8DBiw/Y0DJFy8hJtu+/yfz1D6jZOk/uplE29x2kZ+w45a2TbNw8wpqMjcSmFRGdnE9YXDYxyXmEx2XijUrBEbEGT8p6vPFrSc0tZWNzF9dvvcS//Zt/4G8/+JznR8d5MH2AB5P7udLczpXaZq40buFoSRWnS2u42NTK5eYe7g5O8Ob1e9y99xLHTx7l5p2bHDt5is++/Jqvf/kbvvzlb/nxz77hky9+zmc//YYf/fyvePfTn/Dig3e4eOkqZ06f5sSRQ5w6eYKrz1/j7quvcOXmdU6ePc7BQ3vYv3+afbOT7BobYMdwDyPD3XR11NJcV0JrfTG1Fdn0dVXRuaWZoBCFv3h6BX/xgx/wF99/mv/lB8/wvadX8oOVz7IyKITVIVaeXrWaf7ZyNd9bEcQPnrXydJCN760M4XsrgnhmtYWnV1lZFSRhOEKJTUjBKqmsCAphZYiFVatDCAq2sTrYyspngwkKtrA6KJhnn11NcHAwISHBWG1WrDYLgihgEwWsNhuaJGFINnRRQZUkRFFADpGQ7am0zH1NUut9nsk6xKrsBVaFFnD04k12Th/BYhF9o7vc2DUnTt2NKMi0DkwzvPcUFmc2zspXiKi9Sfrmg8xcfJum8SsIRiRPWQRhEeTPBInkrFH5h7d2cGR7Ps8++8+wWP35RskXZZSwWkWztc0mEmwVzPWmBNUckKCZxRph8amEr8lA8sShRyYQlpRH/dYp2kYOUtc7S/HmPozwWATdjWT3IBhOnJExOCPj8EavwRMVjyMsiqg1KVgVO5ozlKT0tXgj4wiNWUNMSgbpBSXEZORij05EDYtCdnmxKBqay4tkuLHqTozQGBRPJIIjFMEIJTQ2hdC4VJyRCSjuaFxRSSRkFBCdmsuatUWEJmSSW1pL+voq0guqSFlXRWnbbgbnb3Puxa+YOHqf3onTFG3up75nkvbBWXbMnGFg92kqtoyzvn4Hmwfmadl5nLqBA1R2zTBx7C4Dey/RsfME3btOsWPfVTp3nae6+wBDszfoGjtP98RzlLRMs2X0FN/86T9w5+0Pufbqm7z68Y95/yff8MNf/S1vf/FrPvjZ7/nir/6BX/z9/84bP/49rSOn2NA+TWHTBDsX7rKp+yAVHfspaRojaX0j6SUdpBe2EJdVxbqyTtZkV5O4tpo12RVEJOXjjc/FHpWBMyaHstoeCjd1oq/JZdvIBP/4N3/kpy8+5KW5Bf7NR1/y49NXObepiRMlNdxo7OFyTSOnSqu53NrD6fpefnTmBh9du09DdQ3b+tu4ce0Uz18+xu6xbVy/dIKDc+Mcmt/NvbvXufnC83z40Se8/vrbXHzuOQ4vzLKtu5Guliq2drUwOz/H8fPnefmtNzlwdIGp6XH2Hz7I1P49jO2d5MDxg4xODjO/MMP4xHa6OjczuH0L9Y1lTM3N8vr7n/L8w7c5e+dlTt98kUOXbjC2cJzG/hEyyjYTk1tC2ZZ+6rbtom3nHsraB9jQvJUto/vo2DVLVecgZU3txGTmEpOWQ9mmJvKLy0nJzCUxNYvYpEwi4lOJiEvGG72G2ORMYpLScUfEEh6bjDc6EVF3ESzICLI56toqiGZKWRCRZAPBF7mXrBKSfQ2bZz4ld9s7WAvO84O0w6yOqmJk7gTVbdtYbRVMrAmK6ZtbRX7wzEpKm/s4f+tNBE8O0c3voxZdoaDjAnuv/pDNoy+wwurkqWDro0L+FcEiGXEOPr/QyGhtBFbLKl/qarlW0sePBdskQnzjZ4KtIqstIs9aBFb7920ysVkltO88TtfEKao6psguayEqvYTojFxiM3PJLK4mNb+UiJQMcsqqySyqomRTO5nrywhSDTKLy6lu6WNjXRsZ68vIKqwkv6KB8KS1xGYUEJ9VSHRyDqGxqUQmZuFNyCQ6PZ/QxGwi0/JZk1NKcn4FeRVNrMkpITG3lJT8cuzRKdgcoajuKETDg+R0o4ZGEpWUhVXz0rHrDOMn32THkRc5fuszxg9dRfKsIUiyszJEwh0ehyMsxrzWHoqge7GHxSLaQ1FdkbgjEvBEJGD3RBMZl0pCai7xmUV4E7JIzC4mLm09oQlriUjOJy67mMKaJsISMxmdPcKle2+wvq6TxoHddI3OoXij8cQmEZOWz/j8WTJLmkkqbCB9QzPrNnZQ1DBBUeME2aUdJORUEJGyAXd0NmHxWRihSYTF5hCXVoQ3Op0QJQxPdC49W6f5+ee/4rmTV3FGZxKetp70vGK+fvdT3n/uOm+fvMQfXvuQj/ce49W+EW63beNkYQ2H1pdwsLCEhQ3V3Ood5W/uvsOvXvqAB1fukZqWQXtLDdMjbezoKGOybxNbKjIZ62tguHcz/Z21TO3axsmjc4wN9zIzvo2pkQ7GBptpb67k4uUL3HrpFR689z53H7zIiXPHOXD8COeuXuLEhdMcOn2Y/pGtbB/uZftQFwcOTjHQ30Fbx2Z2Te/k7OWLLJw+w+krV7nz8E3e/OGPeP6lhxw4f5XqrmGyq9s5c+8tfvSr3/Krv/o9v/jt7/j5b37D3/z9v+D3f/f3/P6Pf+Tv/+W/5PDZc1Q1b2Hrrt387k//iv8B/NP/8//yb/7z/80//Kf/wr/6p//Kn/7xP/EP//Tf+Nf/9b/z9//xv/DH//jf+Nt//09cfultXNFJBNsk0/+22bDZRKw20VzdV5B8tSYyVjWa8p0fk9P7Lt+Ln+bpjAWe8VTSN3mAup5hLJKOxWIzMSaohNhEvvf0Spp6d3LrzY8J8eYS2fg+8W1vkdH+PMntNxFy9rFaCuOpEKt1MWm/yiIR47ZxezKX3a0J2KyrzZa4by2CuMzYGzGg5jegFNDsgZUJlhRis0roGj9F09ACpS2jbGgYprRhGCMqCckdTmhcGvawGGwOB5LLgz0sHmdYAhFxyUgOJ4o7nNDYFFRvKMGqxkqbiicmhaqGHrLW11JYuYWc4noKK9pYW1RP1oYGimu7qevaRXnrEBllrVR3j7Gpd5y00iYK6rpp3D5NWkkDRXUdlNZ2k7KugpT15ayr7qBh2x4yS1rYuXCbk/e+ZvzMG5x56eccuPgGWSVtpOdXk5C5HmdkEtHJOSSvLcYbm4YzMglXZBKaOwJ3RByKPRTNYXaWyYYHSXeb+XFf+i7IJiFpLhSHF80TzrqKzUwcPMX+U5do7duJ6IxmU1sfLb07CLKav2mQVWa11XR3giUVq6YjucNJK9lCYf0k60p7CI3PICwhBWdYFGFRiejOSFzhcRjeKEKUULJya3nnlR/yH/7uH/nPf/jXvH/rNdblVxGZWYwRk8Lh/Sf5377+NX/93mf86PwdPjt4kTeHZ3mwbZwL9W3szspjKjOPc5u38PbUIT46fImvX3jIn378DTM7Z7CHh9G6uZKxzmq6a9fSVZZOW2UGDWUZdNatp6eplLba9fR3VNJSncvWpmI2bUiipjSdi2cPce3KeY4c3s+O7V0M9rWxY7CL4aFupiYGGB7qYEtrJXVV+XS0ljM+3s32/ha2djcxNjaERZJ56ntP871nnuHpFatYsSqIZ1au5umVQawKspoEZBEXp6rYJBVRUdHsDlS7A4fXizcyCkdYBEVVm6jv7KGktp6ahiZqGptpam+jqa2Vli3ttHV10rt9gOn9c+w9tMCeIwfYd/wQVc0taG4vwRYBUdQQBQ1BkJEkxVyMUZCwijLBVhGLEkH+trcpH/uCVZmHWJ13CjWlky0je6nv24VsuLFYrFgEybcKjsRffH8F3cO7ufXWh6x0ZJCw5VMiW9/k+0kLrMi+gFryHDZnvAly/z80SFBxyas42ZNAX5kHmzWYYNuj6RVPao7/Vq2vrKE63ObkGJuERVAIFhXCEnOp7NhNSesYG1vH2dA4Tu/YGSJT1rHCKhAiaj7lYG7B/pSBZHa+WUSZZy0SIYKGRTIIkXQz5Wd3ESQqBIkKIZKO3R2F6ghDtoeiuiNxR63BG5uCHhqHPcLMvyueaLxxKUSsSccbm0Ji9gZScyuITSsgMq2Qqi1T7Dn5KmVtU6ytHuT5t3/L5Xd+x9HbXzN+7BXqts7TNnSAiuZtpK+vpqq1n5q2AYo3bSF7Qx2lm7vYuLmLmtYBSmo7yCraRGFVCzHpBeSXN1CyqYPktSWk55WztqiW+IwSsotqyS9vYvehM6wrq2WlYEfUPb5UnI5VVDFcoWgOc900c367F8MZiWwPw5uQSX7NEGvL/n++3jsuqjvf4/be3USlzMzp02fovRcB6V1EQBCkiL2CoiKo2HvvvXdjjYktxqiJqaaZtunJpuwmm2RLdvfu7r13773P837+OAdEkn3+OC+GgWEOc87v922fMoOiiim4giOwunRdN6vThdXuxWb34i+5yCtp4N6zb/GPr3/kq1fe5aWzl7h3/iqtE2cTkVGCKz6bqoYp/OHj3/LdvXf5+Mk7fHbhNp8fvcoLy7ezp3EcCzOLWVVczenW+by99ww31uzlxf3n+frWG6yZuYjYtDyKy6u5d+sml47tZ8b4Rma3jWP29LGMbaxgVH0ZE0ZXMWF0JR0zRtM6sZYRFdmMHzWMlsmNTJvSTGf7NCY1j2T6hFHMnj6OhroyJo2vo6oil8b6MmqGFzK8Ip/hVQVUludRPTSHppFDcditmCwqOgtSVzAyKwacVDaEGWQdQ6EHMQWzJGMSJUyShJ8o4meREFQbQVGxZBcPITA8in/v78OjA33w8fVjwAAffH38GTjQj4ED/PD1NTNgoD+P9u/PI/0H4ONvRjI45JKq6Sq+ihVVsxoLXV9XJkFCdkYyevXbZE99GrFwF5bi3fQPqaOodioN0+ZjcwUgSxKyYohHSAr/9sv+tM5dzvlbr/ILOZGQ2idImHgL0+CtDEjbhpa/AcUbSz+zIPSk2/6ihkvxZW97Hq3VUVgs/vp8T/mpNO3PUe26seSyzYnDG4RkdWAWjUguqyRmD6V45CyKG2dTOHImJY1zGTllJeEpufgIog4yMPyrBMNpRQcmqD068DoQwd5DZJG1B6qpkkExNcuaLgzh9iI73Ag2J4LVgWKYCTwQDdChsKq9Gyvu1QEvnjAqm+fQPGMDeTXTaWzbwNojd1h38gVWH3mBuVseZ9aa49ROW4I9NAFbUAzu8ETsIXEEx6bhiUjCHZ5IREIWYbHphMcPxh0ST2BkIu6QGCIT0ohKziY5q4To1BxC4jJIzR1GSs5QAqNT8JNtyA4PVncgDk8QVocHh8uLYnUg2Z1YPV6deuoJwRYYy+DieuonLWbkpFU0T99C/og2iqsnEhAajcsZiMcbgjMgEIfTjSwGUFk1mffe/IQ/f/sD33/6a35z/31evXaD391/n+vnrpFVXkdsXhUhKQWcOHaJP/3qK/746q/46InbfHXhOT44eJGX1+3hxqJNPLVkK5cXb+X5bSf44Owt3j39DN8/+y77utYyaewMnFFprF+/lz99+Xtu3rjF6XOX2HPgEDv27GHvof2sWr+Krbu2smXHZvbu38WiBR1s3bSK5cvns2nzSpYtm8+iBXNZtWIpO3du5fRjJ1i5egVLVyxj1/697Dl4kMMnTrJr715apk6hsXYouZmxyJLJmEPbjNmyfl+JBmLMImoGSs1moNm6PQBVRKsVi2rgRyQNuyeQ+JR0PEGhCKKC1+tFsevsSllVdeq1rOqimpodRbaiqHZE2Y4k2/S5tgE6k4yaWpQ0us1FLaKMWQ1mWMcdimc9j0/2doSSfchJU8koG0NhzQRd5UYUkYy6XpIV/v2XjzJtzhKOXbjJv/m4iak/R2TTU/wyYRV+OduxFm7C4oikn0USe+B3JsmKQ/Fn3eQ0plbFIAgWBFEzIHk/LzzXV8OqGxZqMRab3pTT8BckkrLKyKqYRFH9LLKHT2Xo2PlUjV1AcEImZtWKrNgRRQ1JdtDbLllXzegN9DdA+orCA2FJo09gPLYoVp30olmR7DoUtpud9kD62akTYjQHktWNYvfo2HlXGHWTFtM4Ywslo7poXXKYeZsvMXP9OdYcfYEJC/fStvoI4zrXonpCsHmCCQyPxe4N1ScEzkBdr80bhjMgDIcnBNnqxukJ0ZVWFV1CWdTsWFQbzsAwohLScAdHoDrdyJoVRbOhaL249QbkVjBYf4rVgag5sThCiB5cwZBRcxnVto3qCcuJza9jcNkonAGROB0eAoJ1nbjw8BTWrNjFx2++z28//JxvP/+Kv/zwe/709e/43edf86cvvuFX994iv2IkySUjcMVm0ty2lFeef5e/vPMFXz/zCl9cfZ73Tl7jy8vP88G5Z3jn1HXev3CHr27d59OnX+Oj6/f4/qUP+fDGK6zqWM6QEeOJTCjkhesv8f/+9b/48O0POXbsDNt27Wfrzj0sW72a1evXs3nnDlatW8uCeR0sXdDJ2lUL2bljLatWdrFy5SJWrlrCqtVLWbBoHouXLWLDlk1s3L6N3YcPs2HnLrbuOcCWbTvZvm0LczvbsNptejquKEiKjKyoBgpO64GYCqpO85SM1FlWNCRVQ7JasSgqgqRrHEiaHXdgCKrdaTTNrChWnZwlKfrrZVlDklRESUZURQRVxtLtUyApBsfDYGb2WjN6JBcQHWGUz75N9cI3sVecwlK0D0v8FErqpjNmxlL8TAqyIKIoKpJsRVEUHnlkAGOmzmHHkbP8wuIiou4kwSOfQSs7iqnsKO7KYygBCfQTJMlIV1T8JQ2HamHxqHiaikIQLBYsoqYv1m54Xp/UvS+HvFuj/CGROknDLMmExWeRVzWV3OoWiutnkT2ileKR7YQl5WPqgRoaxPruKK4+wAbrlFaNbl0sSbXrzxmCkRbZqjuiGEZ3smJDlB48p0dw3cxBsT0wapCsTgRNJ6JYNBuiO4RJc7ew5tAtKqeuYPy8XSzb8xTtGy4wf+sVpi45ROvSQ2RVTULQnIiqtYfbLmh2BM2mCyyqdiyqQ/8dzYlgZCCi8kCvXVDtBIXHERAah0UxMPiaFUnVUBRNp/Vq3cw8O6LqRladKKpN/3uOMAqHT6Fo5Bzqpq0lo3wqqaVjqB47F4cnHIfdgd1pR5G9HDn0OH/+zR/5w6df8vcffs/f//Aj//nj3/jxmx/47stv+eM3P/DX3/2BcS1ziM2vInrwMDKrxnH00h3eefUj/vrpt/zt06/4/v4H/PGDL/nD+1/w149+ww9vfcqPH33D9+9/ybfv/ppv3/yUP773Fef3nmbp6u1EpBczeeJs/vj5t/zzhz/y+9/+js8++ozLly6zcf1G9u7bx6kzp+laOJ9VKxbR0TaZWS1j6Zw5nulTGlizch7LlrSzaeMqFi6cy5Yt6zl4cB/bdu7kwLHjbNmzjy379nPs1Fm2bNvO6LHNeiouaVhUWU+XjQUmGvdjD6RV0YUlVM2mm4soGrLSC6duLMoe1qVq0/3sNLvROFMQFcV4DwVVVfVxmaYhqJqeEcgioiJjUZSfiEkIihVRVjBbg0muP83Q9pdRy0/im7OTfwtsoLxxFp0rd+DrL6KKApqqbyiKrDJggC8jx7awdu9xfiGG4K04QXLLmwSMPId/8SHcQ48iu+PpZxZEzLKCRZIwSVY02UxnXe4Jiu0AACAASURBVCw12V4sgtATyR9SiDRkn7pTnW7bH0v3h6faHlLKFCUNsyjhjUgms3w8OcOnkVM1jczKqdRPXU3UoFL8jWaCRVEMlRh9lxQNnrkg2wzuuhVBs2NR7D14c10coNvtxa6rd8gPzqWbhmoxspFutxPRWGSi1YFs1f3LZKsdk+Ymq3wCUxftI6VsPCNb19C56QILd11j3qbLjO/cy9g5u6kev1CXlNZsiDYXssON6tTJKaLVgWSYUkiqZhg96uMU1erUz9VqRbQaEUXtjtb6xta9IfV2ZrEoVkNX3YqkKfiLEtaAKGrGL6Cofh6jZ29naNNChjZ2kVk2HtXmxWmzI4p2ujqX8/WvPueT197mT1//jj9/+wM/fPkNf/3dD/z4m9/xzadf88fvf+B//vo31m3bT2xxHYkFtURllLH6wDk2Hnmc02ev8cNvv9eVwf7xT/jbf/G3b37gH9/8wP/8/i/8/fs/8Y/vf+Rv3/ye//72R/7yxZ84cOxxqqbOITptCC/ffYd/fP8j//jDH/i/v/6D//nrf/HCrbvs3LadlSuWsGL5Anbu3MDqlV10dUxj1rRRTB4znHGjhjGjpYm2WZNYu345c+fNpr1jFl2LFzJx2lQ6Fy1k2+49zO9ayJq1KxkxsgpB0bXUBNmQZlKMElDV7zNJVlBUTb+fFN0cUZI1JFlDVvT0Xuolb9yj/tKHbmox7lmzLCOqGqrNjqIasFcDyioZ4ox9G9g9wVKW8Ve8xNccp3bxu1jy9jJg8DZ8oydRM34u+05fw88k4bBqWDU969BUDV9ffwrLa5m3fBOPmINxl+wnbdo9pKIdDMzZiZS7FZMtkn6iKPfIzVgUOzZVYnxRCFVZAZgEAUE0lCIV1aiZNaMx5kCU7YiihEVSsEh6OmQxFpegdks/Ga8RVJxh8URlVZBTPY2SutkU1c6ksWUV4YMK8ZN0Gqso27D8C9J+T91vtWNWH3DIJcXW063sNrkT1O7dVycn6GQCu5H2O4xF/0A3TlYN3S3Vhll1MbSxjWlL95NT3UJOdQuTlxxh2vITNM3cQd30TbSteYzKcV1YPSHGNMHRk3Godt1AQVLtPR7nPS4tPem3TmPs68za27Gl9896c5StDl3dxiLJKK4wqievoG7aRibM28egkikk54+juH4adk8wskWiKGcIH7/xKz59/V2+eucjvvnoC75871O+/uBzPn3rfT584x0+eftX/PDNV/znX/9C29ylRBbWkjqsmbjCERQ2tHLk2qt0bT3KvHW7OH7+Mp998iWfvf8Z//GHv/H3P/yFf/757/zzz3+Hf/4f/89//S//85//w1/++A/2HHucE8+8weCK8XTOW8tvPvmS//jue/763R/523d/hv/4bz6+/yazJo+hvCCV5royGmpKGNMwlAmjKhhZlUfjiHxG1RVSM7yAuR3TmDihkeoRw5g4ZQIjRw5nbHMdbS2TmDyhibFjamhtHY/dbtW71obUUl8FF0nRbcEkWUOUHyxqyainJUNVRlD/telBX155X2mpf/W6n3wvSZjUAPImXSJt0h0s+XsQCo/QP2oK5aNauXDjHoLsQFUUVFlFkmRURcbHx4fCinoWrd3Dv/t7CK/eS/zopzBlb+YXgzYi521D8iTQTzC6i4Kqt+atqkxDdhDlGQGYRfFB/SDZsEh2fXdUtB5ZWJOk4GcR8TML+FkE/CwW/AUBsyhiFmX8LRL+ZgEfs0BAVBKxORWkljaTXDyaQUMnkF05lcDoTEyipmtGG51PPW1XjcbbgyacKOvnKijKQwvaoqkImoZJdWBS7ZgNvThJNdJ3xWo4XHZfCKNRp9ixyAZtUNXtam2eUIrrptHcsZnqyYupa1lO5+bHaV9/nvY1Z2mas4Ppq07R2LoKlyF6oVhdyJoLSTVIEdoDD7QeV9XuDKLX5tU7Uis/48XWfQP1tlxSunXsZAWrN4qmtk2Uj1lO/fTNlNbPJ6N0EuXNbbiCIjD5mWhvaee3733Gb97+iI9evs+X9z/gk9fe4aPX3uGDV+7z0rVb3H/uJb779BM+fO89ikc0Uzi6jZyRk4krHoEzMZ/h0xZy5NZ99lx9kRUHzrJ2/zkmzlrGpZuvMnfpZmYvXMfFp17kyVv3OH/9eXYeeIyFG3ez48w1nv3Vdxy4eo/YvGGcP3OJ//vxL/zp++/402++4y+//YH//fFvfPraG6xeMo95nW3MnDGZtasXs37dMhYvamd663jmdkxjZts45nZMZfGi2cxsn05nVwdTWiYyqnkEHfNbmD57PNW1xUxrGUNEZAh+FjMW+YGd9kPNYlkzZtUPL3BVcyArtoei+E8xIj/fgNanVD/Vdfu5Rf6QIYIkM8BiJ230adIn30UsOIAp9yg+MW2MmNjBk7dfR5AdKJKEVbVis9pRJQF/X1+yiobTunADvzR5CSvfxpD5byEX7Gbg4B24Kw4iBabQzyIqes2s6ItcVSTqcsLIi7NjFkSj1tVrFLOiYVZsiLIVWZYxyVasoYl44rLxxGXjis4gID4LV1QaanA8ttAkPPEZqBGxiKGRhAzKJXxQMemljWQNG0d+XSu5lVOJTCnF3xaAv82Dj2ij/0AzPn4WfP1FBvqaGehrxs+kP/bxE/D1E/A1SQz0F/Dx1x/7WiRMxuzTJKqYBAV/s4SPScDXIuFjEvXDLOJrFvAzS5hFtYc6KBmjFR+TgGj1Ep9bQ0FjB8VNHZSPmcvMNaeYvOQIjW1bqWndwJyNF2hsXYXVE4xJVJGtzh7bo+4NpK9wYG8Txb6ZSl+n1N5mi701yCRVZ0hJmgOzIOEMjmNky1pqJq9lyKglpA2ZSlR6LdXj5+IJjsZudXDm4Cl+detlvnzlHT5/6W0+f+Vt3rr5Im/evMubTz/HnQtPcv/Ws7xz6w63btwkbehwEoeMJKW0jqCUPIJTCwhMLSKzZhIrDl/m5HMfsvuJe+y4+DwHr91j5tqDzFp3iIPX7rHpzE2WHXqCLaefZt2pa5y4+w6Hn36T0y+8T/HoVmqaJvH7r77hz99/yw+ff8H3n37Nn778nv/9w39w8ewFNu/Ywa4D+9l39ChHHnuM/cePsWX3btZu3sL2ffvYuH07Ow8cYPeR4+w/dZbjFy+x9+hxDp8+ye6Dezl66gT7Dx9mcFYeA/0sRpaq/SQjlIzauztFl2SjeWYcYu8UvU/07psV9P69vun9v1rwDy12ScKsBhBdfYzQmqs8krIZS+FRpNROMsuaOX7xWWzOIERBwGa14XF7cVgVJItAem45Y9pXINqiGdxwiLxZryPk7UMachKtdDdCUAb9LKKKKOqazmbZiqaoFCcHkBmr30R6BFcQZQmzIuOvGCMuQcRfslFS30rLmqNsPvciu554leO33ufym7/h4FOvc/rOrzj//AdcefMzXvvqOxZsOYQjPIPEnCoGldRR1jiD1KLRZFZMYv+1F9ly6VlaVx9ixvID1E5bRF3rYoaOnUPm8IkMrppAzdSFDJ/cReXEhQwZO4/8+hmklY8jbUgzKQV1RKcNwRoShxYcR3BiNqnFtaSUNpI8ZBSDqyaRM6KV0lHtlDTOIKd6HKEZJViCYrAERWGPGIQnLouQpBw80WkkFTdR37aB3OrppJaOoal9G2Pm7mFsxy7qZ21h9Nzd1E9bhjsk0qCW6kyl3he+dzOye7H+nB5Y9/Pdpoi9n+tJL3sJAkqqrpJjFiS84YlMnLeLjIqZNM3cRsGIdqIzRlBQNQV7QAQB7kBO7NjH+zee47M7r/LRzZd4+9qzvHThOq9fucVrV29y/eRJnrt4jqeOHWHunDkEJqcRkppLQvYQErJKiE7LJyI1D2dUGjnDxzJv83G2n7vDmuPX2HPlJTadeYZDN97gyK232Hj2Njsuv0LnnovsuPQS2y+9wJYn7nLm7rvk104ieFA+hw6f5PeffMYXr7/J7z78gq/f/4LffvRrPn73Y3bs3MWaDRvZunsPB4+fZNehwxw8cZIDx06ycedeDp88zdnHL7H/yBE2b9/Bmo3r2bx1EzPbZzJjVhv7Dhxgy7YdJCan4WsWMClyz6jqoQ1X0VBUDUFW9PGscQjGTFuQlZ+Win0bZr2uT++f984c/tVC723MYJEkBgoOPAXbiBv1DKacnajDjqJlzSUms4KtBy8gam5EQUCRFBRFJSwkENFsIauoirUHzuIKSiGtZhe5M99AKjjEIxl78MvZghReRD9B0qOYvzF2UmSF1HAbSWGagU+36ZYrompwpo25oiRjVqx4olOJGFxEQmEFucObKG+eRM3EFoaPnUztxBZqJ7bQsXINy7Zup6J5Ao7wVDJLG8mvnkjByBYSC0aRkFtH88ylTF2ymanLdtC6fDf1M1cwZu4Gpi7ZwYSuzeSObKV8wjwmLNhMc8dqchtamLBkJ/P3XGLzhXvsvf4e25+4T9fuSyzYdYHVR66zbP8llu6/yKI9Z9n42NNsf+JFNl98nvVn7rDr8qucuvsxm87cZdPZ59n/1NtsPPscR2+8zoHHn6N83AJqpq4mtXg0FWPnMmTsUlKHzaBq4krq2tYzdMJyGqYtIyA8FpOo9sxcpW7FWeXh+qyvamhvy+NuCevur71lhfqm9JJq01VtNQcmi4gjKJYpC/cxpGkR5WOWkVfbTsSgKuKz6jCrHsqHlHP54HGubN/L62cv88G1Z7l/6Qa3jjzGjUMnOb5+Exf27mLfygUc3rCKiophSAGBOEOiCI5KJjghjdjMAgLiU3FFJRCfVUT4oFwK6sYyeelmVh25xNZztzhw/VXWHL/OtgvPs+fKPbr2XmDl4cusO36VI0+/QvPspbhjBxOTW0792BZeefI6b11/ig9ffJ2P7r3NB6+/xbcffcW5c4+z9/BRDp48xZEzZzn95GXOPnmVi9ef5uzVa+w6uJ9Va1ewZ/92Vq1dwugxteTmJpObE8/QsgyGluUwddoEYuLi8RclTKqCxZBl7p1ay6rex5GN3ojQS+Chb039E3Rn75Hxzyzyn0vT//8iviDLDDBZiR62i/zpb+CsOIO14gza4MWEDRrK6u1HEDQngij1dPStVhWTyUxWUQVT5i5HtkVgG9TJ4LbXUIoP46x5kuD6iwjhQ+lnskhIooJJUbFIVmRZJSZQJSZYR9VYZCeirBqEd4ce2eUHPku+gshAi0B/k5kBJhOP+vryS5+BPOIzgEd8B/LoQH/6D/DjkUd9sAWEE5laQGJuNYOKGgjPrCGpsBlv9GAe9THTv78vA3zMPOpr4hE/gV/6WujvLzHAJNPfpH/1taj4CzL9TQIDLAqKJxRPRCIRSZkERiUTkZRJaHw67tBYTIoTk+JAcXhxBIQSEpuC5g1HdAbhCosjPqOA4qp6iipHkpieR0hMCuEJqcSn51NY20rN1DUMHjaFghHTaZy5hfIJKyhtXkjJ6C5KmhdRM2EhAeGxhliEQx+NqQ4k1YmsOX8SzftG+W5aZ8/FVqwPpeu9x5PdNsoWWUPWdCEDQVZQXOEMG7eEgtp5ZA9vJ69uDp6YItIKx6B6w6gcVsWtk+e4tH4rb5y5xOtnnuD+xas8c/A4+xcvZ8OsOWzpmM2W9hbaxzcRFBKC7PDgCArFFRpDeGomoWlZBKUMJjgxA0doLM7wWOwRMURk5FNYO46hzS00zVxC6ajpTFu6jVX7z7Pq4FmqpnQwes4yMsvrCUrMxBmZTGhKDsnZJazr6ODMpnVcPXaKZ89d5s1bz/H56x9w585ddu4/wIWr19hx6DDbDx3i2LkLnL18hSOnT7By9RKqKovIzU4kLy+Z7OwE4uICyclKoDA/mTHN1cycMZW4uETMooagOn6ycQqKFUWz9yzyvmVVNzbjobr5Zxb5Qwu7N6y7b/3f67r/7GYhKwwwaXjzl1LSrqfbvtl7kdIWEJNVyaodBzDJNr2HYJyzosgomo2gmFQ84XFYrKGkNe1n8Iw3CKk+g1R6GqX0KL7Bw+jnazHroneSrl4hSgqJkV5iQ3X9KbNkR6ejGjM+SdVHbooDUXYgSbIx5LcZX3sN/BUrJqOhIYoa9oBIQlLyiR5cTnRqOYm5DaQUj8ITnY6/rKOOREnDJFn19EnWNxqxewRhcIEV2Y4s6TNwi6jhZxIxmQQsJgE/fwt+ZtFgxylG40XGLMn4CwImQcIsyphFCV+zmYF+/gz0M+FnsuAvyPhZRAaYFPIqJ9LQtoFBQyaSVjqO6slrqJy8irIxixlU0UJB/XzKGzuwekKNhefUkXi9DkH5qdNG74vdO4r3/Z3eNXrP9zan3p03FrmsWrFYA8itnUXhyPmklk5j2ISlJBc0kpzXhC04hpaW6exfvoaDnQu4vm03F9dt4Zn9R9k9dxGrprSwub2DnZ2drJk6gcy4CCySguoIRPMG4wqPxREagyMinsD4NByh8UQlZRIal4rkDsQWFIonPIbAmCRCE9NxRybhikjCG5NCUFI6oYOyicksJDBuEM7weOxhcQQnDsYTEUfnlHHsWTSXNW3tHF2ziRfPXebNp1/mztVrdM6eQUfHTJYuX8iyFYuY39XO3M6ZLFnYycTRI5jYWEnD8GJqKkuY3jKB+Z1tLOjqYOWKRWzevJpt2zaQk5ONv8mMohkNW/VheyTZgJX2jdqaw01IRDSeoFC8wWE9G+u/6owLirXnvu+eo3cLP+rrwNrTPO69mfdd5AMFGwF5y0hsegpTzm6EkkOYUzuJzKhk0hw9mHTrzAmKZog6qkQkZRIem4SPHEBy/T5SJr+MvfQwpsLjWEtPIcc00G+goGKSdSkaUbJiFiRS4sKICXUjiFJP0623MZt+gsY/+dDPepmgKw+ObgCCIyia8NQCErIrScisJDK9kujBwwmOyTTAIjKCYpQIRnOk5x8z3keXgLYhSDYk2Ybc/aGqevPQInf7TvXeSa3IVp3u1z3ukhQbkizr76E4dR0wY2QiqG6yy8cycvpakovGkF46jobpm6hr3UD60BYK6+dT3NRF1rBpWD0RmOVeEtTyw7t2d1e8b33dW8y/+7V96/buFP1BJqAj4TSH29AtUzErTnJqWilumE9m+XQSh0wkLm8kxbXTcYen8eSFJ3j2/JPsnNnBpXWbuLJ1B8eXr2ZnRxfbOuZzaOUarh45xYltW8lPT8UsqVjdIdiDwnGGxeCJSCQgMonA6CTcYbG4QmPwRsRiCwxD9QRhtrnQvEGYNTuK04tkd2KSdR6B5glAdQeguoMIiE4iKa+MwIRMVE8QjZWlbJ0zi5XjJrB04iQeW7+D2ycucvvxJ2ifPZ2Va5axYuUSZs1po6trDnUjyikuSKeusoDG4UXU11WwcOli9h8+yJJlC1mzbgXLVi6ic14bHXOnkZk1GH9/C7KqPbR59p1u9L4O3ZupKyCYwNAIQiKi0RzufxHJDb+Cbhi2geyUFBVR0pAkHb7au3MvGgKPP2niyQoDBSv2jHlkTnoBMf8gPtl7kNK6SC4cRXxGLprLo5+zbEUysOt+osqg7BIy8kvxUQNIGbGPyPqb2MvP4l96BtuwM9gSmunnK4p6LWIscpNFIjE6hNgwL6IRpUX5pylIN9VUP0m1J3oLsmqMvrqfVzHLMv6Sgj0okrCELKIHlRKfWUFSXi0J2ZVoATH4yw5MitWQW7briq+KE4tiQFyNDMEiqUaXXyex9Ly3sfGIxjmIioZFUnRyi6pL6Iqy3dgE9Lm4bGwm+oai19NmWUVxBJA5dDSFDR0MGz2f4toZjO3YxYiW9RQ1zKVs9BKGjF5I+aj5eELije663QC/6DV578XZt+HWN4X7ua567zS/+1AM+2jF5kJQ9IaoWbGTUTmZ+IJxDCqdQmHjXIJTywkfVEluaQPv3LvP69dvc3TFWra3dXB0/hIOdSzk4rotHF+1gXuXn+bX9z/gV8+/wKK2mVhkDXtgGK7QSJwhUbjD4nCGROEIjkTzBKG69UN2BeAIDsMREo4rPBZXeBzBsSk6i9DuxWx1Yba6kF2B2IPCcIVFExCTSHRGPs7gcIZlpnFs9QrWTmthY9tMDi5eyfktOzmwbh1zZreybsNKNmxcw8Jli1mzfg3rNqxl9NgGaoYPYXbbZNZtWsuRM2e5/uxd1mxaT8fc2WzeuoFFi+fRObeVpORk/E1yDwCld+3cg7fotbB/rolmEpWfnXuLqhWLIiFJViRRw6yIWFQZfaSr00clyfqT8ZxsYDa6/35PQJQUBlpUQgoX0bj6M+xlx3k0bTumpC5CU6uJSMpAtjl7/AJFY335iRrRSZnEp2fjo3rwZC8lc/rrhDVcZUDeUZQhJ3GkTKGfZHWgOT26eqRixSKqhHptBLs1I003FvnPdBj1D8D2QMHF38xAPxMDfP0Z4GfCx9eEzwATA3xN/LuPP4orhMiEbEIT8ghLLSY6YxhRacUERCfjp7h41Fe3iDGbzZgFGbOg4G8W8fUX8DUJDPQ3M9Bkor+fv6HuIeNvlrEIin7DCyIWQUQUZV3YQpCwWET8/MxYLDIWScVfFjEpkg6WUR6obfZAaBUNUXMzqLiBka1rKG2YQ9awSVRPXUvD7K0MG7eYoob5ZNfMZEj9bLxhCUYk11+rWF0oVudDi7v7a/dN07d73rfp1rtu7x3tFasuvGh1GjRVRcNPtJJXO52U0ilkDptBdnUbEelVRKVX0Th6Fr9+6yPeu/0Kd89dYXPbXHbO6OTKum08tnw9l3cd4aMX7vPZG+/z2rUbnNy2k/jEVGxBIThDw/GGROIICkNyeAz1Hl3QUHF4cASFEJ6YSnBCOvHZZcRklxOeUYo3IZvQpFwC49KwBkcgOryIdheS04PqCSQsaRBxKenMGzOW05s2cWrrdlZOnsbO9i7OrNvM0Y0bqBleysj6YbS3t9K1aD7bd+5g47YtLFm+mPlzZ9HZMYNV61Zx4vwFth84yPJ1q9m0ZT0bNq5m4aIOtu9YR2FhEQN8LDot0/gse9fYfVPn3vd03+nHT0dpKqKqosoakizjp4iIqh1FdhplWndkf7B2RNnaU//3fh+98abyiJ9AYtVSmtZ+gly4F7H4IErWMoKThxGVlIZsc+ocDiP1l6x2fCwKkQkZDMopRHQFEpi3mPixz2IfeppHBu9HLTuBObyWfnFpmeSXD8cRHKMj1kSN0AAnYUFuLJI+VhNlq45o69NFlDQ7ks2FNymPrJoJZFSNZXDVWHLrJpMytInc2skMaWonq2YyBY3TyCxvwh6YTFLmMEKSconJHIYzejAFtWNZtuMEJfUzSBvSRHBKLs6wONwRiQTHZxKbOZSMsibKmtoY2jyb2skLSSsbjTM2E3v0IOTgGAbaAvB3hmDxxuDvjMLPGYEclEBYajGJeTUExechO0MQrF58BAc+ZqUHK6+rcFp1qybVimh1E5pcSubwVuLyGkjMb6SgoYvi5gXk1LQxuHIGubWzya2cjOoMNWpvm5Hd6OVC3/T850ZhvW+evs2Zvo04s6QvdM1qx+by6n9T0TCrTtKGTSR1yBSyKtrIrGwhNLWc8NRyGhqn8/bte/z65ff49MV3eevac9w+eoaVE1u5vu8Y7914gfduv8qHL73Ds49d4OkTj5GenoXk8uAIDsHhCdTdYzW7IT2tm0eqdhdWdwCeiBg80clEZpYSlVNBSEYZOTXjic4uxxWRgDssBsXpQTD0ywWbA8kdREpaNqfXb+GVK9f57pMvuLT7IHvnLWXPvEUsaplGdlYyzWNqGD2mlrqRVazfsIK9+7aydt1S1q5ZzNIlnYyfOIqWmVOZ0TGDVetXsG79MtqmT6BzzjQ6OiYTHx+Hr0nUIdD/Yn6ta71ZjRJQ7wHpJaJBZul1nfqOx7pRlmZVd0CRRRuqoEfr3jBwsVezr6/LUM9jScHXoqDGjSd21A36p2xBLjmOJWMl7tgyohPTkO0uw3XFimZ3ozrcBEbEkp43hPCEQZg0J3HD1pEy6RXkwmMIJY/hn3cIIaqefo4gF/6Kij04Rqe/SRouq0Kgy6FzcLv9mvrM/rrrcR9BIaV0JBMWbmLq0q20r99P17ZjLNp5km1nbrDtwk32PXWXJ9/4gMXbD6MFJRIcl0NMeikRaUMISSkiOLWQ1iXbaF99kFlrDtC17QTj5q6nbGw7w8bPYUTrQuZuPEhz+zIqJ82hYsoCFu25SPumU8zZfJauHY8zZ8NjtKw4xKwNxxnTtY369nW0rjrIoj2Ps+zAZTaefpYVR55m3s4naF1xiJK6iQy0iAiyrNf9iobFcNQQrW5CU0rIHzmbtCHjiEyvonzsUvIbOkkfNpXC+nlkVs8gq2IyzsBoYwHaDMsdq5Gy236SpveFqvbeLPuCY/q+rrsBp6h6na8Tc1Qku5eUIWOJzRtDQsFYBg+dTHBiCQHxBYwb187LT9zktSdu89VrH/LChac5v/swxzZuZ8v8pbx25RbvPfMKb9x4gTsnz3Jx935iouOxWB2obg+qzaWfXzcGQHvgXKNHdTuS043kDkYOiCA4KZOk/GG4YlLxxqYSGJOE5HDrSEOr7j3vq9hJS83i9PqtvPTEU3z57md88NyrnF2/g/0LlrFl8WJGNdcxfnIz09smMW5CAwvnz6BtWhPVQ7OoLBlMQ00xNRUF1FQW0NxYSWN9BSNrSxhZU8S45grGNpcTFRWCSZCwqFadYNUnOPVAjFXjM1Wthg2YhiDKiNIDFePem3GPyIRRwvoputWwxWzBIpgfoOgM0JhOOdUjuyCqP8km9HNS8THLBKa3EVb7FOacQwxM34spYw3ehGEEhkdi83ixub0EhEYSFBZFYFgkUUmDSMstJTY1G9HmwpvdQenCL4kedRNT1jHcVZcIz59Nv9AwL2bJH5sroGcs5rIp2FUd0WZRbMa8/OGT6/mnZQ0/QWOgScZP1OsEf0kXb5BsLiSXG2tgIPbgYNwRsQQnZhKWlE9YYgHhaaXEZg/DHpLIv/vIPOIvMVDQkOwBsMyH5wAAIABJREFU2APCEawefAUrA80qA/1lfEwS/X0FHvGXUNxBeCKisQeH44mIJy49n/D4wYTFpxMSk0JARALu0FicITGI9kCColPJGFpDZkU9WcNGkpCZry9ExWqI1nfz4VVEzU3RiMnUTF1O0cg2ykZOp27aGjKrZzBk1FyKm7rIb+gkp7oVV3BszyKXNGvPjLx3FO4dqfuCXPoi3h48/zP1u2JDVqy6v7qmp+sWzUV29TQGlU0jOquBlPxRhCUWYQ1LY+3qXbxx5RbPn7nM20+/xJMHHuPsrqP86tnXuHvhGu/eepHPXrrPy4/f5OrBo2xZuJiwkAhUwzTSotoMswkHsv2BjbRkcyLZ3SiuAGwBIXjD9YacMzyelMJhxGSXkVLWSGxuOe6IBCxqt++YDjcuysrjzObNPHf6Ih8+d5/3n3uV20fPcnDhcl564grXr11h49aN7Nyzg0VLu5g9YzxVpekML0ujtCCJirLBtE5tZG77RNasms+yZR1sWNPFhFHDKMmNY9TIQlKSovE3W35CCvnJ5mkwz1TNht3hQrPakAx5pr7RX7/fVUyihCBLdJsuqPZAXJFZuKOyMQt6Y+yhetzgj0vSg/Po29/yMYkEZ0whacId1CHH+EXKVkyD1+BNGoozKABnUCBB4VEEhkXhCg4jICKaoKh4sooqyMgvQ1CtyIkTyZ7zEVFNN/AdfARr2WOkVHTQzyTYsMhmZGM8ZpGsuOz6YZFtmCQdFNOXA2uRH+i8WWQdW27pboyJSo/Wm0VQMZsk/PxFRJuXsORsQhJyCIjJJHpwKTFpQ3AGxSPIdgRJQpB1WKrZ0k180Ztnomowfgw8u1lU8LVI+IkqvoLCQLOAr0XE19+Cv1kfk5ksEibj7/iZBQb6mBjoZ2Kgvxlff0HfbRXdcUVQui+mgr9kJyqjnPy6WZTUz6K8cQZlzQvIGjGTvLpZ+iJvmkfNxGW4guMwSbp8kGTwvXW2m26j3HuRi9200e5OeR/wy0O+WqpOhxV7iDh6SSD3vE6P5CbZRlxBI7k17cTnjiKjZAxhiQUIAXFsWL+Hd2++wMuPP8WTB09z9fA57p6/wf0bL/HVGx/wm/vv8/Hzr3HzxAXuPXmNjQsWER4epUsVaQ7Mqs1I0XXuu6Q5kO0eNE8QzpAoXOEJBMWkEhKXRlx6AbGZJdii0ojJryGnYQZpVRMoGjkFT3QKJtmOYnNhERXyB6WxY24HZ9Zt4faxi7x/5xVeOHWRi+u38PbVpzh9+DAdXV2s27yNVevWMHXCKJqqC2iuK6S+pohRI4cyblQlE0dXMap+KPUjShjXVMGoEaU0VReweO4EUpNiMFkkIxv9eViqpNmN6Y3B+ZZVHdIqqYg9OHSbwXHQr6Fi9WJzhSKqTsySA5PZiuaMIza/g7SKNTi8yVgsksFmsyGIag8WXpB+vh9gkVV8zSLelPEMmvgC9tITPJq2G3PmehzRZTgCg3EFBeMNDicoIoaQ6Di84dGExyeTkl1AYGQ8PiYL4UVzKFn4awKrn0AsegxPzSVi8qfRb4CgUzX1zrJeeztsDuxWO6LYLdess7v0RazPpyVJV281y92aY0rPWMFidLwtkqo3xEQFP0lF9YTgDk8kKD6LwLhcAuPyCYzNJyAqFbOsIghSTxr0cOagIqpWzJKCSVIwSTKCoGARNUzqAx65RdMQNa2HbSZ0jy4UDYuqIGgOo2a2I0g2HQ2lalhkHSaqR3UVi+YkJrOC0voOUkvGEJwylNy6eWTVziG/dg6pZVPIH9lJbtV0rAFRmMVuvrINi6KLDsiKDdlqM8Z3TsOWydrDPBO1bm6yFdXmwSLae3oEsqZTT2XDO8us2FGs+oakanYcniAUhxtB0bH6UZnV5Ne0Ezm4ntSi0USmDsEWmkRt7TiOb97PiU27eevpF7ly4Cw3jl/i6ccuc/fyTb5//3N+89p7XNh1mOv7T7BlyXJ8/E2IqgNFdSLY7CgOF6rTi+TwYg+KxBOZSHR6HrFZxYQkZROdXoAjLBZHWCwhCWk4QuMIiEsnJqeM0MxhFDW3k107haDELPwlKyazhbLcXDbNbOf67gO89eRNPn/hPu9eeYaXjp7i7uETPHn0OMs2rGfdrt0cPHGMjRtXs6irjcVds+jqnE7jyKFUV+YzqqGM2uG51NfkU1ORx+zpEzm0bxNL508hKSkOX7PcM+rtfTxsJfwgm+q+5x5MjWzImlsvlVQVxeomM3ssRaWdZORMJTZ1HBnlnUSkjiEgcRqRhevwRg/BZJFQFKtuZySpPepKgvovmn6yygA/CzFF7eS3vI2YfoD+aXswZaxHDMjHExxKaHQMrsBQvCER2DxBqE4vFqsdxeNh9qJVhMekYEtuJn36G9iHPolQfhml4jyPeOvpJ2sOVNmObHXrO56soWk2rFa7HsGVbvjeg6aSIBvyNYoNP9nGAIuGn2znUZOCn+JkgMXKI/4qfrITP8XOAFHhUYuEr+zAFRJHeEIW0ckFhMflEJNajCcyGbPNja+o4i9Y8RdsDBBsPGJW6W+x4iM7+YW/guAIRPGE46cFMFCw46866a9o9BcUzKoHky0IX9FGf19/Bvr64+Nnwc8s6DeuqOLrJyAIIqIo4ecvYBIl+vv64W+WGWhRelJgk2IjpWAE2ZUtJBY0Epc3kryGBQwZu4TsqpmklU8jechUUkvGYw8IQ5BEJFnDX7DiK6lYND2y6zWYPouXDJdXiygjqmpP/S7ZNIPOaNc3OtWGIOoSV4LQzYxyGzJCdsyyDZs3HNHmwSIpyKqD0qZZpAyZRFRGHbGDRxAWX4gzIpXB2UPYv343Tx44xVvXn+Xq/lPcPX+d5y/f4ua5q7xy5TZfvPwut088zqWdB5kxZjwDTGasniBc3hCcwaHYgsJxhMYSEJNCcEIGKYUVxOYMJa2sjpCUPEKSM3FFxGELDMUZFIrdHYgrKJTghFRCUzJJL6sjc8R4KifPISghHR+zQG5qKqsnt3Bq5Vqe3necN5+8zae3XuLti1d48+J13nzmLhevXObU449z6fpTrNy8ibXbt9C1qJO165awdNlcZrdPYcHCmXTNb6NzTgsL5k5n5461PHbmMJcuHGfY8GE86utjYDx+iinvXWvrz/XyPevpO8l6Y07VTRlkq5chFYsortxAcu4yyupPUNx0CG/SJIIGzSE4bz1RmWPxs6hGNqAY/Syr0Rn/KRhGNCY6/f0EgrOmUdb5LpbBe/llyk4GJG5EDsrDGehFturTFUm1o9r0prhFVFHsXlbvOk10QhoDA4soWfwxabPuYyq+gFJ+Dp+4afSzeyPRVCdmzY7JiL6qasVmdxqw1m65GkNbTbMhajrIxceikpI7lKY5Kxk+fQl1bSsobJ5Ndesyhrcup6B5DmWTuxg6eR7NnatonrUYT+xgnGHJhMVnEhqdjicqjeCUEhZsPU3XlhOUjplFY/tqlu05Q/uafTTPXkXZ6HZqpi6iuX0Nda3LWHfoKZbvusictQdoal/BvI2HmTR/K6PbN5NZMYnaCTMoHTGKrKENBKfmkZhbiuqOorBiNIExyTiDI4gfXIojJJmM0hHEZZYQlpSBRdUjrq+kEZc1lNKG2eRUTSKjfByVBuKtoLaD/Lp2SkYtoKCmDVtABCZBwmoPxBuSjBYQg+gMwuoJRXaGIbvDsViDdDitIwiLLRjREYJoDcKiehkgSIh2N46gGAR7EGZ7EGZbgE4EcgQh2DzY3CE4gqNRnEHYgqIRXeEItkBkVdcvSy1rZlD5ZDKHTiQlfyRhcXkExGaSkF7E5hVbuLj/FG9evcXN4+e4e/4aFw+e5tKhMzx17AIf3Xmd1y49w4n1O6guGYa/ouIOj8TuCcIeFEJQTALeqHiC41KwBUdiDYrEGRaLNTgKxelBcbiQ7XrNLtkcCFY7ksOFxe5AdrpwhoQTlJJF6OASEgvLCY6JZ1BsLPNHNrG3fR7PHjzFG48/wye3XubXt1/kizsv8+a1p+nqaGPaxFG0TGpm4YJ25s2fxYwZ45g8sY626WOYN2cy06c0MmNqM1Mn1DN5bC3NTeUsWtjGjScfY/SYBh4Z+IiRdj9omvmLykORtBuAZHW6sbu9RlloRNxuI0NF12ozqTayS+cSn7uYqKylZFUcIKNyB0r4GMKyFpI75hRF9RvxE5yYpW6UqC4m2Z0l9B3L6Y81fMwSjsQpFM58h4DKC/wyaTePJmzEx5nBolWbCY9JwsdfQFKtBIeF6pp0goxZVpixcBVhEclIIWUUzv8QbehF/PLOYq+8ijCok36iKxrNHYRqiB9YJBWr1Y7N4UKQ9dpaNBBx3emooKlIVjt+ko3wpEyGT2ilasJ0Rs9eyJCmqYzvWEZ9y3xqJnVQOrqF2pZOxncuY0LHEgLjs/BEphEUm01IfCEBcVk4o9JIyKkgt6KRsLQS1h26wp33vmP/pRc4/9x7ZFVP5uqrX3DzrW8ZPWc9W05c49XPfmT76adZsOU45599lze+/CszV+2hYtI8Dl56jttvfcGlFz9i3rbHOPnUq1hDkrj91m+ZMG8lURmFnH3mLeZtOM5T97/i9DOvc+nZ13CFxuJjljCpVrwxGSQXNpBVMY6MoaMpGDmPjOEzyKxoJbOylZza2eRXz0D1RDLQJOINjmXTrrPceu1TLt99jQXrdpJbNYo79z9j9PSl7Dx2iadfeZsLt15l7Z5znLv+Iht3P4Y3OpWCygau3X2HK3ffZuHGw2w59jhppZWcuH6X0obxjJ+5gIMXb7F08wGevf8xZ2+8zJCaUfqISLKSUtpEYsk40krHEJNVRVRqMcFJueQOq6ezfTFLZi1g64IV3Dl7heefuMm1k49zYc8xLu0+yltXbvPmlTtcPXaBic0T8RFlXGERBEbG4AqNwB0Sis3j1c0WHS5sbt1x1aJomDUrqtuL5g3EFhiM6gnCGhiK7A5AsttR7E4kmxvVG4ItOJKolEyCo5OIC49g2ZgJHOhcwO09R/n01j0+vXOPL+/e44tnX+G9Z+6yuGseLVMnMLqpmpktoxkxLI+xzSOYNmkUtVWF1A8voGpIOmPrhzBnejP1VTmMriuiqjiJzklVVJXl4utvwqzaMBsZqaRZcbq92F0egsIjUGx2omIS8AYGExgShitAN5AUDOUjQXUiyDYUxYEk2/CTZcJTRxGRNY/kkpUkl6zDk9yOFDaewMELSKzeTXbNbqzOOMyCbs/UwzHvBSjr27UXFBV/UcUneCSl8z/GU3mafpGr0bKO8Kgjhy0HTpOaWcQv+vfHx2xBVO0MNIsMNIkIVg8zluwkoaCFwNwFpEx5DU/lNSwF51HLr2Ev3E4//+ChmEKKEAILdGkbWcVqc2C1O7Eo+ocjdnssG/LMPTprqosBgo1HfX3xMfvhY/LHx2QyDjP+goSvIPGon4lf+PgyUFDwhscSGJlESNxgguMLCInPJDAiBl9/EwMGDKDfL30ZNXkuF+68xdnb97l27yPya6dw+sZrHHziefaeewZXbDpPPH+f/JqJFAyfyPlbb/DUax8wpGEc/fr9kukL1nH95Q955aPvWbb9FM+8+iHe6CT2nLnBliPnGCC7OX31JdpX7OL8ndc588yrPP/elwTFpOFnkTHJCoGx6aQPaSY6q4KozAoyh88ivaqF6JxGcqpbic5romDEdMITM/ARBH7pa2L9rpO8/+3fuPzSWxx6/DqTOhfxxZ/+zsWbLzOmdQ5333qXI49fo6m1i6svvs13/wlNrTMISEjl4u1X+OSPf+Pc7Vd54/PvKKptZveZK+w7e5lhTVN44b2v2HfmOu9+/Wc+/cN/s3Lbfh7x9cckqORWTyanuo2kolFkVY4nOr0MZ1Qau04/zrnzl1k+ZwFPHjzFpcOPcevSU7zz/Kvcf/oubz91h4/vvMyr1+6yYckGyoeOwKTYUdxeZJcH2e1FsDl0WSuXF8XpRnV5sHuDCYtNJCw+Ecnpxl9zIDi8KO4gJGcAitOL4nQhO73IziA0pxenx0t6diG2wCg02crqqTM4Mn8Jd/Yc5YPrz/Hps/f45PYLfHzzWd68foszZy+w5/Ax9h8/ytKVS5g/bxbz57QxeWwDU8fW0lCVR9PwHEZWZNA4PIuJTaXMmlhLS1MJk4ankpkcoesJSCrRCUnUNzZRWVXNiNo6AoNCyMkrQLHZ/z+y3iq66jRd9629V1cXEJvummTG3Z0Ed3e3AAECQeNKhDjxEHf3EEKw4A5VjZUbZV29utfaZ4+1x9h3v3MxQ3Wvcy6+izlH/mPOjOSz932e34PJ5ISDoxMuru7Y2jtgcnJGJJOb6Ucz/+cSibmrYSWRYee9Fs/IFNyiMnEKy0TlfQaxx1GcFl5gcXQvUVuq0doFYCn4ZzLRh+TT/2+//g85rUTGHGsRWv9olid9iSaqho/kJ5llSOJ/2HhT2dSDX8QGZLZzMfpsQuq+DW3oGdxWlhK0o5kVp2+x5MxLgmKe4HfkU9x230C4sA/1qstIwwr4yMI1BguPU1h7JZgr6RIZcrkKiVyBzYwX14yPlc60EMwSUbHEPOGtJHKsZwwg/zrMHGtzeLs5UUWCWKHGwc0HO1dfbF39MHkG4egVgtbOBSsbITY2YuZYS7BWGGkfv0vdwA1axu5Q1X2Fu2/eM3T7Je9++z8cTS6g9fI9zld0kZTXwNtf/y91QzdJL67HSqwgavU2Gsfu8eq3/0t11wRdk/cpahqkY+oJXZMP2H40ifuv35NT28WVJ+8Yvf+GZ9/+O/uOxTPbWohIoUTn6od31AacgpdhClhC4KojeC7chd+C3fgt2k3A8gNErj6MzuSJjUTELCsrXPzmcvPlN7z77X9x68XnVLVf5uU3v/PVb//Jxbouyhr66Ri7w+GEHL7++/+me/I2B04lYKMxkV/Txcjtp0x/9i3XH7+l4FIHBTWdPH73niWbDvH8q9+52DjEk3e/MP3yayYfvESmNzBHICZq3SGClh7CNWwDPgu34uSzAKNbCBGrN7H/QAwtxRXc7h3i1sAIk71DfPXiDb+++YafX37O04mbNJU1cu50JvsPnkQo06DUG9A6OKKwtUfn4ILa1hG53rxTC1Q6JBpbDK4+LNyyl1V7j7Fi1xGCl23GPWwxoUvW4hoQgcHNG5nBhFxrRKHVYyNTIFIbcQuIxMcniPOHjtOdkcd4YQWj5fU8HprgzbVp3l69wb2BMbq6e+kZGaOhs4vc4gLyC3IoKcghK/kMxw9sY/f6BZyK3kjMjuUc2LKY+BO7yUw+TvyJvWxbGcHCeWFojAYsBEIi5y8kNTWdHTt3s2rVGgxGO1auXI1WZ8DR0RlHR2e8vH0ICg7F1d1zJvRAhkhuLvhKZGokM3ZVmcEf77Az+C3KRel5DKXXCQRuB5B4HMYpNA6j52Y0Rm+shDMbo/SDXl3Jhwzz/5/EVmpOKp1jvxLP3fcJ3DKC07IWTItaUIfkcTDnMbtynjM/9gaB+2/gs/cBLjseYth4D4ddL/A89A7XfZ+jW/sQ9fqr2K4fQhDZhmzJAJb+OXw0y/0EVt6JWHrGmumWYhmyGZGAjURqJmvMBLoLxHKzfU8sRSQ2LwAWQhmzBHL+bCPnY2uzm2a2UMknAhmfWEuYZSFktqWYP80RYiFWoTJ5oHPxQ+vki517IFrnQJQOXth5+qEwuGAjN2HnEcrprArmrz/I2n2nic+rYf+ZbIKXbWPLkQQOnstl1b4T7DqZgsYtkKTCapJL6li2eT+WQikuAeGcr26jqKGPLQdiCZi3jJzqbrKr25i/bhcVLQO0Dl0n+kwKMQmZlLUOU9TQy9YDx7EUirGRSDG6BhK4eBuekWtxCFjMgi2nWbDtNJHrjuARuQXP+TsIWbYXja2nWS0lk2MtM1LeNEBaYQ2l9d20jt6gaXiMgks1jNy8y4mUAur7J4hat4mrD19w/fFzUi6UMlusJeH8Ra4+fM7IzcecSM5i/N4TXn71Awm5xXRO3OL+q88pb+mjoe8yE/efMXH/Ma5+fsyyEhC0ZDeRa+IIWLQX14iNaB1CMLqFUd7aw8YNW4jff5gbLe3c6hvk65ev+Oz+c35++z1fPntHeW4ZiafTqaxqYd/BOKxEMlQ6PRp7EzKDHXZOrmaFm8aA1s4Rk7sXGpMTMoM9Nio9Ju9gghauJmDhWiJWbWfhxr14zl2BY0AkcltHrCVyLMVy5PauyE0e6N38cfcOYvuilTQlZdKZlsONxk7eXrvLmxu3+frhS64PTNDW1UPP8AhNXR0kZ6RQXFJIbNxRCovyOJ+RSNyRfVzITCL57AlOxR4i4exx0tPjycnJoK6mnP0H9+Mb6I9MocTdw5t9+w6wbu0G9u+Lxt3di7179uPl5YvRaIeLixse7p74+vriHxCITD7DSpcqEErVSGQaJNKZHECFAf/QfXiHH8fasIQ52pVYGNdjqVuBjSIQodQFodQea7HqD0+FGVtm7o58EDV90JiIZsQwNkIhloYlhB15ypbUF+wu+ooliW9x3PUY75hXBJ16R1DcF/ge+Ry3vX/BY/9LfA4+ZkH8awJj7qGZ34zXhgk8DzxBEN6GakkfunWXEYWX8dEnHqew8jjILKUnAulMO0pmxs1+4LjZiD/0Dj9ocqVYiUSItSYWbzrM7viLHMluZG9KJSeLejiQXs+qmEx2J5ZyOKuOYzkNJF5sZ9/Z80hNnqidvNCY3DG5+qNz9EXvFsKx5GL2ni1iy4l8TuS1kVM/xo4zRZwqbCU6rYKT+W0Utt/iZFEbCRc7OJZTRXRaIUezStlxKoPlu2JZs+cocqOJPbHnUJnc8YtYjm+EWRG0bNMehGoTu2PjUZrcWLJpHzKtifmrtuAbsQSvkEWs2roPC6EUG5Ecg1MgIUt3Erx0C26hy1i8OY6oDccJW32IgMU78V2wm+Ble9A5+WAtlCIQy9HYu7Hz0HFkOnvmrVyHz9xwNu87yMcCCRv3HMQ3ahHuwSGELVrO7pjj+M2NYvnmXZi8AlmxfTcuISHsiInDydOf/XFn8I2cz9rtuwldNJ+jSfF4hASzaPN25q5YRfTZBBw8vJhjbUPI8r2ErjyCfcA6XCM34+C3CHu/RRxPykJvtCV2zyHGquvJP5NIdkY2t2/c4es3X3Nn+hHFhbVsWLOdtITznDyZxCfW1jMqQBnWMjWWon8CF0RSJRKVBq3JEVtXd0R/+BaEWAikCGUarMQKREo96/fEcDQpiwMnE9h34hyHzqSwfONOVm3dQ3xqLicPn+D83hg6My9wpbqJx/2XeXvjLj+/eMv05eu09Q0wMnWNtsEhKuvqqKivpby2nPyiXC6WFZKQcJqKyjKqamtp7eqioqaSixUltLc3kZeTxtKlC/Dw9EQsUzNvwWIy0rM4fTKexPgUQoMj2LZlJxFhUXi5+xAUGIKHhxfuHp7Mm7fAXHQW/ausVfHHPV0i06JQO6PShyPQRDJHuwqBw05UrvtROixHovVHYwzGSqLCWixCKFaZ3WdiMWKpGmuxHGuJ7I/rr3AGQ2UtFCCwX4Db9ikWJb0j6PALIk99ReDR13juvYvz5lH0Sy4Rvm8Qr9WXcF6chkNkDAq3TczWhGEhc0JkWod+0y20Ky8jjWxHsKALi7ASPrJyO4rAcT5WIukftk65Uo1MoZwJMJTPBCTIZopvaoRipVndJtcTtGQT6/afIS6rnJPZFRxKLORIahmbj6axNyGP0wX1nMyv5XhWCYcTzmPrEYjOwQt7Zz+MrgE4eIWgc/JBqLRH5+BpppG4+bNyyx5kJmfCV65H7xlM1OotzF21BZ95q1m0aT9hy82vo9ZuJWD+CtyD57N572HEGgMB85bi6OmLyT2AkPnLcPMNZtfhEyh0DmzddxStgyt+EYtQaOxZsWEnfuELCJ2/goWrN2IlliIUydE5+OMduRHPyDXY+swjeNleApbtJ3jFPnznb8E9fBPBy/fg7BuBjUiKtUCKwcmbi7VNmFy9OJ1yHv+w+WTkVqLQuXI2vYDghSuJWLKSkKiVLFq1FSevYDILL+ERsID480UYXL05lZyHrZM3SXnF+EUt4UJ5Hc6+Aew4GovWyZ3S+g427owm+UIpTp6+WAqEGLwX4BiyEb8lB/BffpCABZtwDFyGk28oQrGYg7v2crOji7aiUoa6+/j81Tt+/Oo7vvziWzLSL7B23XYyky6we9cRrMRyNAY9RnsH9LZOGEzOqHRG5GrdP3chqQJL8X9niJsr1Tpkaj1ynS0OPoEEzFuCR2gkfpELCV6wBM+QcAKjFrJ+2z62bdhB4va91MYnkx9zgprEDB4NjfO3d99w5+oNiiqqaekboG1wmPK6enJLSyivraaqrpbaxgZyCguoa2lh+MoVhq9M0tLVwcXKMkovltA/0MPhmGhMDiYEIhlu7p6sX7+JE7Gn2bcnmqzMXKIPxLB8+Ro2rN+Cn18APr7+BAeH4urmiUKlNptAPij1Zu7mwplJLpEbkGi8cA7cxtx1RTiGZhC+4iJqp80YXJdjclmMhVCDpUiClVBp5hSIBFiJpNgIZVjZiLC0FGBhYY2FlRCBWGEOBTXOJfj4U9x2j6MITcF9eRFOkUlY6ZahcVvNbJkrc0RaLEQKZgmsmWVlhY3A3KoVCi2x1EYhXXET7ZprWAZdYlZQM5ahlXxkbb+YWVKx+b4wk7golSuRKlT/IiRQzFg7lTOgCLMYxtJGxCdWIj6xFPPxbCtmzbFktoUls+ZY84mFDR9bWDLb0oJZVhb8ac4cLERSNHYu6E1e2DoHorL3MscKOXoiUmjNLjEbITZCEbMshFiKpcwRyREr7RFI9VhLdVhJjMyxEmNhLWSOtdDsdrMW/OGCE4ikzLYWm+sEEjmWAiFWAjFzbMwyxA/ZVzYiKWKp+Q9gJZJiJVIwWyg1i1WkStQmX8JW7mf+hkMYfebhFbkVv0W7CFmxF8eApbiHb8Bn3ibkdk7+cmt3AAAgAElEQVSIZFIkMpnZKqswi2CUeluzVl1i5qwrDUZEahVChXwGTmH+fiKFFpFUicpoi0ytRq03IhJJsRbLkKp0iJU6BBKzvdZKokCu0yNVKRBrtGZxhVSG3nM+7vN24hSxA69FB3ALWYWd13z0Dl4IRRIWRs5jsLKaW61dPL9+i5+/+Jr//OlX/vbTb9y//ZATp1M5HhuPxuiAhbUChdIehcYekUSOTKX97zp8yb/4+z+8L1chVZmZ80KFGrnBDqOrByqTEzZKDRYSOXNEEiwkMmxmuPZhwRGc3ryTvENHKDgaS+npeHrLq/j3r3/g7ad/obW7l67hUWraOhi+eo3Grh5aB0YYn37A+J3HdF+5Scf4FIPXbjF+6w7VjY3EnT1LZk4u12/d5MixIzg7u6DVGXFycuHkyTOkJmeyYd1m6uuaiYs7g85gj29AMEY7ByRyJWqd/g/QyD9bXYo/WmECiWKG/KNHpfMibH40Ow9fws5zL2rHlUi0vsj0bog07qgdXJHoDebIbL09CntHRHoTCpMbriELCF6+npAV6/EMX4hcZ8RaKMBK58/cmEdowkv5SODBbJEcgVCJjVCEtVBg5iyKBdhIRAjkM1HiIqnZhSkUMEsVjm79FF77HiOa14l1RDfC4Bo+mqN0NFszxRrEEpk5c3zml/yn+ueDvlqDymCPwcEZD/9QwhevxytihfnIKtMgU2vNxBVrAeb4IrnZgqfSIVXrEav1qOyczbQRRy+MrgGYPIKxd/VDINNgI1VhI1PNKNMUWAolzLKRIFbqkansURvdkGpMCERSBCIpVgJzgU8oM3cBZluJkCu1qLS2WImlM8crGTZCKTZiBX+2FmMlMYcpCGUyc4zSjGxUKFEgmgk9EEnlqEzeeMzdgGfUJtzCV+Ievgn/RbsIXb4H99CV2PsuxS10NXoXH4QSGRKpAqFUhY3owyQw6/7NAhcZVhJz1V4sU84QScxHt0+shQilMizFwpnABaV5wRDJsBRImG0tRiZX/gs9VGZegBVKJAotQpkKvfs8/JdG4zZvN/ahW/GJ2oyD93xcPEPQ622xt7Xl5O49dBeV8ebufX75+lv+/f2v/PWn3/jm82/ISc4l9lgcsyQiwv0XcnZPMif3JaBWGrARy/67i06qQDKjMJSptEjVOiRKDQqtAYlaj1itQ2m0R2lnQmlnQq63RWGwQ6LWIdXq0do7YfLyIyg4lJh1mzi3ZQvJO3aQc/Q4N3oH+Nu3P/L9V99SXddA2aUGqpvbqG5upayunvyLlTT3DNDSP8rIjTu09o9SWnOJmsZGahubKKup4WJlDaWVlWTm5LB46UpMju44O7sTE3OMTRu2Ym/vRGBQGH4BwViLpEgUauRqrZlNIJXN+A+UMzJe1Uyx7F+hE2pkCi0atR16oydqgzdCuR2WQgk2YjGzrWzwW7iY+qEBNh85xPbY4xxOSSGp9CLRSelsO57IjrO57EjKZXdqAUczi3H2C2DW7E+QO4TjtX0cWUgFn+h3MEcZiI1Ih0RlMOcLiJWIhWbKklRhVm+aFadyrMQi5mjCcd0yTcjRt1iGVPNJWAuCsCo+mi01IBUpEInNk1pr64Cjpw+2Lm7mqJ8ZmIREaoYhCJVKJFotdm4+hC7dwrz10cxdsRWjmy+WUiV6BxeCIuaZ3T9iqTkdRGqe6AqdLWo7J3QOHhhcfLF1DcTg5IuTe8AMFfZDOKIUCxtrNLYmHDy8sBSLsRErkGnsmCUU84mVACuRApXOAaFczZ8srZgjlqN1dGdu1CICg8OZZS3mE0sRn8y2QK0zYSNW4eIfisndZ6bYIcFGIkIklyORKWY+dyaEQSJDYeuGz7xN+C/cjkf4SryjtuC/aDvec9fhGrSE4EU7cAtbg8LWFaFYhkSiQCTTIJaakyvFsg/wRTnWQgmzrUQIpBq0OhdUKjs+sRBiI9Li7BWAQKLgYwsrLAVyPp4txFqmwUqqRWXrjJNvMEKxHJlcjWwG5ChVapGotIhkZgWcyXsBi7eexmP+Tlzn7cFz7jpcAhfi6hmCUqFFoZCxeeVKMg4e5cnlSX779gd++vpHfvr2Pe/+8prBlk52bNqJhaWQA+sOUpFSQdG5MjYs2YmVQPJP55nCHO0kVaiRKc3CIZlGj1yjR220x+TuhZ2rB1KtATf/INR2DojVOiQaPUqjPXauHjh6+hK6aAnLV60hdusOzm7dwv5FCyk6fY6n12/z85ff8o9f/8rVySnyS0oprqgiNTuXjNw84pNTiDtzjqy8C9S3tJKQnEJ+USE1tdX0DvTT1tVFV08v7V2dnEtMJnLhcsIXrMTCRohMYc7ZUyg0iCUK5CotOlvTzDVENRObpUCtN6DQ6P9IsfngL/jXa4mZfW/WnFvNnGhEMglimfnU6+LpS2jUIowubhhd3HHy9cXR1weNoyMufiH4hC1mtliGtUKNUK5DIBFhYy0gcvVpVqZ/h+2yZv6nMpo/Gw7xicwDo4sXCqPJvEnM0GbkKo05+VciQyg2a/Q/Vi9AuWgY21U3sQi5xJ8C67AIKOCjjwQm/mRhwaw5VliI5Ni6eRG1YjVRK1ZjdPHEWiSfKRyYPc02UikCsWSmraZAojEg1zsj1TshMzqx+UAsR+OzCF24ChuFBkuBCCsbESKZEo3RHoXeDqWtE2qTO7auAZjcA9HZuSAUy7GyFmFhLcBSIEFjcmf7wThyyuvwDI7i3+ZI+JOFFM+QKBas38Pu2HQOnr7AvrhM5q3byYJNB8gs72D93mNErdjCrhPpbD6YQNiSjSTkVLP14Bm6ph6SdKESK5ECgVxjPobJ1chUOqQKDdZipRn4IFWgc/Bi+bZY5q7ci2PAAnyiNuMduRGPkBV4h63EJXAlXlEbMLj6IBCLkcjMC5pIJkemkM9gpBRYScTYOnuzeP0eUooaiL/QyPajSUQs38K2g4m0jt5i3pptbD1yhpT8BjbuP8P22FSOJBXTPDxNRdcYArkekUSNSKFFqtQiVRsQKhWI5GZCjsEtAJfQFbhFbCRo1VHsAxbjEbEEN2/zJJfIxIT4enFqwxYm65v49M49vnj2im//8jk/vPuSsuIStm/eS5hnGEe3xiIWqUg7mUdjcTdKlQEbqdzMl1Nq/sie/4MeqzBbkkVytVnWamtCotVjcvdCrrdFqNSgc3BG5+CM3tEFtZ0DOidngsLCObVnH+nR+zmzZRNF55J4fP0+P777in/8/BsPb9/lRNxJEpKSqG1sIDE1lez8AtKzsklKSeH0mdNkZ5+noLCQnp4eLtXXUVVdSU11Bc1N9SQkJTFv6Trmr9qGXGdErtbg6uGDu4cPISFz0Rns8fIL5EMirpnso0CmNPPz/xXWIZIp/wlqlH3whivNKT4KGSLpB4inBrFCiaVAyGwLIVZCM3R0jo01FgIbPraYg3/4IjZtP4xUrkQoECESKrARClBqDazcm0/Akc9RzmvnfxpO8mendP6sWkDQvFV4+kfOqPXMJ1ipSoVQJsJaKMdCE4ClcSMW7gloVl9Dv/4WlkF12ER2YRNcyEeRy9YTNDeM0IgQYk6lErxgNUs27mbJxl0obF342EJoJq7OscZGLDO3mIRyrGxkCGRqlEYHopaswz1oHuv3xZJUVMeZ3GpyKtvZGB2H1tUbJ99gdI5uiGckmlpbV7T27ihsPdA5+SIzuCDVOmDn5o9/1HKCF69n78lMYtOLOZZezPH0i8xduZ2F6/cQm1bMiYyLnM6spOjSIFmlLRQ39JJV2Ur0uTy2HDpFXFoB8QUNlLdPUlTXR2zaRfacSGXLoTPsi01CIFJgI1Wb2dtKHQqVAaFUiXfQXOxdPFFo9Ng6exG+eDNhCzejcQ7CM3wtoUu24x+1Dp+IVQQs3EbEmv3onP2wFsgQiGTYSGYWQpEEgdR8KrCwFqA1eVLVNkrD0F0u1I+SVNJATe8E7WMPiM+rYs2eYzQMXaN74jHVnRNkV7aSU95GYU078TklyJQ6bKzFiGUKZBotEo0OodKc+W4tUWHnFk7Qkr04+K/GPXIndn4LsfeLwCsgEpPJGZVGjpe7CxeOn6AmOZl74+O8mL7P96++4D9++pXJ4Sv4+YRxYNsBmgua2b35ADf671BxoQ4LaxFipdlPLpzxhIsU/2TSfRB2SFVaxAotSoMdDh7eqGztURrtkOkM6BycUBrtEKk0SDQ6AqPmExwewaGNm8k9dpQja1fTW13Hg6t3ef/5N/z+/Xu+ffWW+kuXqKmtoaq2hrKKcs7nZJKRmUJGWgIlhdlcqikjOekc+QV5pKQmk5ebTX7uedKSE0hMTmbesnXsOZaAd3AIMo0G74AgnFw8cPf0QaHRodDo/vD4C2eubYIZm6jwA49thugingGLiGUzAhbxBzeb0Ex9lSgQS8zQU6FYZLaX/uErlyMSK7AUiAlftpbdR87h7B3AHIEEoUSNpcgGB1c3Nh7IIHzfIM5Lqvg3UwwfOcRgaVjFvFX7iFq1DbHWFqFci7VQy8eWQv7NwoaPhY7IgrL4N5dEPnI5jnJ5M/KoRv6HQwqz/QuRBmXzUVNbFZfqS2hsusi5jFIGpp5wPK2Y4sY+EnJKCV+4gnmLl7Fo2Sp0Bns8vb3x9fXDxc2LBcvWEx2bRHVTF22Dl4k/X8C63YdYvyeGvUfPkJRTwv64BE6n5XD0dCJhUYvZsnMfe2OO4e4fzMKV69l/7BTrtu/nyLlUkrJLOJtRSG5ZA2u27mLVlp1ELF7F0nXbySyqoqSunYziKtZt28XS1auJT01m2Zp1aGwdcfYOwFqmRKTSYnL3wujsgbtfKHYu3ki19mjsXRDI1Ug1BmRqnfleLldhMDmhNppFHvuPn2H5hh3YuXji7uuPg4sXejtP3AMW4R+5htD56wiIXIXJO5LkgkY6Lj/EJ3Qe1mI5Sq0Rtc489CZnZFpbZBo7lEYnJHonVm2PJmTROtz9I3H1CcE7NILIRUsxmBwwubgTOn8h3kEhePkHoDc54eDqiaObFyYXD/T2jhgdnJFr9Mj1RjT2DqiNdma4n0pPxJJNzFsdjWfYWoye83EKWIRH8ELcfUPQGewRiaUc3HuQL+8/oOjEUSqSEnh6eYqfXn3J//nbf/DZg+doNAacHN0pTy+nq6SL2qImIqOWYi2WItNqZ1x0ZuqJSK5EqlLP7OozaSRyNQqtLUq9LT7BoZg8fFDaOaBzcEFptEdhtEfr4IzawRlbT1/CouZzPu40pzdv5ey+fUz1DPHixiPzwvPDe3559YZj0Qdx8fIiJDwSTy8fAoIDCQwNxM3DlcAQf1zdnTHYGTE5ORIYGIynlxdu7m44uThhcnHGRixDqjEgUeqwFEiQyNVY2YixEkqwFsvMaToCCXNspMy2kTDLWmiuiIukWNiIzZZlofSPYWktxFogwcpagoWNCCuBZKazIsHCSsQcKxGW1mZcmaW1+XlLa5E5rUcowdJGhIVQilihxUYkw1ooQSCUMcdKZO5cybRYinR8bKHGSuFOZlkvqcWdnM2pIbeigcTsEhIyCtgXc5zQ+fMJnreAyKUbWbo1Dr9F2wlZvou5aw8SuHg3oSv2s3BTLEs3HuWjwrIsyiovkJIWh9bkjH/EfLxCo/AIjiQoajGhcxcQPncec6OWoTc64uTiip29HbYmW3R2ttg5OaPV6THa2WG0t0cglaDW6xFJZKg1OpQaPXKVGrlChUqtQaHWoDTYorGzx8HRAaOtHqOdEQdnJ4z2dig1GhRqNUqVHKVKjlQmRq1Wo9ZokcrliKVSpHIpMoUEhVKCQmWODbIRKZCpdH9Ug9V6W9QGewRyNQqdHUYnNxw9vTE4OaNzcELn4IRYrcXWxRW53ojcaMLkGYDC4IxEZUBta4/G6IDezh0nN388vIIw2jqh0tiis3PBL2QBgXMXozQYkak1aAy2aIwmVAYnlqzbwbWHb+gcf8TQ7dd0XHlE19XHDNx8xuidlwzfekz4wiXINSrsTHZoDQbkGi0CqRQrgQC5So1ErkBntMXWwQGt0RaFRotcrUGq1iFTG5ApzTuRQK7ERmngz0I11ioNs6RSrNU6pAZ7FLYmFDojf/rTbJJPJfD7288Zqa6iMjmRm+1dvH/xF14/fk53Vz/hCxYx21LIumWbidl/koWLVvLJHMt/ZqPPuLSsRFKsxDLmCCV8IhCbTU0SOTKVHo2dM1KdLTZKDSoHVyRGe4RaIwpbRwyunmicPVA7u+Mxdz7OfgFsWLqcmA0bKcvI4M7gGN89/IzfP33LX599xnd3HpGXlIxEJUdlMKAx2GLn5Iarpy9qvRGVVo+HlzcBgaG4e3ijN9ri4OyAh7c7tvYG3DzcCA0NxcPTG5ODI/4B/vj7+xIRHoariyPOzvYEBfnhHxSAt68f7u7uhIUG4uhoxMvLldDQYAICAnBxc8XJ2RFPL3dCQoPw8/fGx9eLgOBAPLy9cHJ1wcffj+DwMMIj5+Lj70dkZAQB/j4EBwXg5+eDj683RlsDfgF+RM6fh52DCXcPD1zd3DA52BMaGkhgoA/hURGERIQQEh7G4uUr2XngMCs3beXQieOMXx0ivzib+qYKSi9m0dNbRXNrGd09jYyOdVBWkUNFVR69fU1UVefT3llDZ3cd7d21fNQ50M7th1P0DrVhaWXNx7Pm8GcLG3PRao6A2XNssLIUMtvKHG1sIRAzRyBijkCEpVDMbGubf4IWrYUz7SiJmdAqkmAhVmAllptbVyIz3/1DxrNQYi5KWc6MD89ai6QzQ2zGKIvFiCQSBGIhYqkUsVCCRCxCKhXj7OyCnb0jGr0Rtd6AWmtErbdFoTEiUegwmNywdfLEyTMAnb0TentH9PZOaG0d0RgdMDq44urlj87OAZOzOw6uXrh4+uAfHEZQaCQ+/uGEz19KUPg8fALCCAyNInLRCgLC5uMVFIF/1CKWb96Ou38I85evwz98AQtXbqagsoWCqlZyyy5RUF5DfVsHrb29NHZ1UlJVxYJF81izeik7d2zmyJEYtmzfyan4JGJPnWPv4aPsP3Kc+PQsTiWlcuTkWY6cPEt8+nnSc/I5GpfAmYQ0ziWnczY1nWPn4jmZkkFRXRMXm9uoaOumtLGdmo4eGrsHKCyvpbW2genBUS63tHKttYXbbe28nbrB1b4h6htbWLR6DVYiGQqNEQupEku5AqVGi0yhQaEyoNHZozHY4+DuhZtfEIGRC3APCsPR0xuhTIlMbcDo7Il7UDgBUYuYv3oDwQuX4BYUgv/c+XiFziVi+Wrmr92M59wFOAcEYdTqOHfoEJU52XRdrODza7f55sZdvpqa5vXoJE3FeaSkxnLm7AHiz8ZQeCGZ8tJMjh/dw5lTMZRXFNHQeInjcccpr66i8GIxvYN9NLU2UV5RTkVlJSkpqRSX5lNYdJ7MTDNFJjH+CDGHthB/9iBNrTUUFJwnJnoHJ4/uIvbwFhLPHSIlMY6U5HjS0hIoLDhPetpZTsUdJvt8IpmZ8eQXnCczK4ULF7Koq6+iuOQCVVWlpKYmkJWVSmpaAk1N9RQW5VN9qZoLhfnUNtRR33CJ1PRk0rLSKCopJD4+jrTk45w5uZ/zuenk5mcTezyGrOx0tu7YTG5BFpev9NPRVU9qxlnKyvMoKEwhPeM4aeknaGoqp7Aog+zcRFLTTnKxLIcTJ/aTnZ1AYVE6pZVZfJSZHUf6+Ria24pRqRU4u7mgNRpQaNQ4urii1etQq5UEBPjg7OqIQq1AZzSi1RvR6W1xcnTBzmRCo9ejNxqxczChMeoxmIzo7fXojTrs7A3Ym+xwcnHE09uTxStWEBI5FzsHe1xcXfDy8cLZzRmjnR6Tgy2ubo6YTCbsTfY4ONhh0KtxdLDFxcUeby9X/P0DWLt2PVu37+Ro7GkS07KJT8kmOSOPlKx8sgvLOJWYQVxCBo1dQ9S2D9I5MkVd9wDlzR0U1jRS1z1IU98Y1W39VLX2Utc9SHP/GDnll2juH6dtaJKha/cYn37M2O2nXLn/KWPTz5i495KxO89pHblOz+R9xh++4danX9M8OEnfxE3a+sfpHLpMfnkNOUXlpGXlUllTTU5OFlmZaRSXFHOpro662gpqK4tpbqjl9p3bjF65xp2nn/Hosy948eV7nrz7jk+/+Znp52/ov3aHkelHTD16wc2HT7n95DnX7z1h7Npdrt5+xJXbD7j5+AV9l29z++k7Pv3yPW+++5l33/7Aw6ePaWyuY6S3l9HOXu6OX+HZ5Qme9PTyuLufL+8+5IunL9i5dRuWNiKUelukBiNKJyfkRltkKh0qnRGN0R5bZzciFi1h9dYd7Dh4lI17ogldsNgMylCqMDi54hseyZptO9kefZj1O3YTuXgp7n4BqO0cMbq44+wdgItfCEvWbkQmEnN42zbSTsRSeOo0083tPOkf4ourN3ja20fS4Z1s2jCXXdsWcnj3StJO7+HssW0c2rOOzLTTpKado/hiIfnFhdQ3t9DdP0BnXx+dA/3UNjXR0tlNQVk55bW1FFwspbi8jOKLxSQmneP0mViyc9LJKyki+shRUlOTSU44RVxsNGlp8aSkJHI24RwXCvPIOp9KWmYSicmnKSjKobmjgfjks6RlpVJQks+pcyfJK8ylpLyYzJxMTp09RXZ+NvUtjVQ2XCKzII+c0mIKKsrJOJ9LY3MHtQ2tXGpooaOzg6qKYo7F7CEx+QzpGckcPxHDibij7D+4l46uJp48m2bq1jjtPU10D7QyeWOQnoFGKqrzGRjpoGugjYlrI4xNDlHbVE7fcAe9Q+30D3XQN9zDR+ezj5Kbe5wL+WdYumo1geFhhEbNJTA0hPlLFhI+Lxwvf0/Wrl2Jj48Hjk4OmBwdcPf0wN3DHTc3Nzw9PXF3c8fFxQWTyYSjsyMe3t54+vrg5efLwiVLWbx8JRFRC1mych07DsSwZssOvPz98fDxJnLBfELnhuHu7YF/oB9R8yNZumwFAYGBeHt7EBwcQHhYCHPnhrNo8QK27t7N6cRUMi+Ukn6hlJqWHhq7R2gfmCQ9v5zskmoyC6uo7xpm+Np9mvqv0H15mv7r97j27DVjd58x+fgv3Hn1Nbc+/ZKbL79g8skrRu89Y/TecyYeveL68y+58/o7eq/fo7ylh6KGTnqm7nHv7fdcffKOySevGb/3kpHp54zces7Q9UeMTT9hfPox43efcPXRS1qHr3Ll3jOmn3xGz9gkHQPjTE4/4erdF1x/+ILalnZKyyupuXSJzPPZ1NTWUnvpEgOjl2nq7CW3+CInEpIZvDJF/8RVKhqaaR0YZuL2XS5P32Po6m36xm9y5fYTJm4/pH/yBgNXb/Hg09cMXbnC+dzzFBbnUXqxgJqKSjrqGvns/kNe373P5zdu83xwjLc3pnk7fZst69cyRyBAqlCj0hjQO7iitHVGaWtCbrBFpjdio1QjUGlR2rsg1NmjdfFBqjchlCvNiGChhNkiCf9mYc1HsyyYbSPCWigx3z1FUgQiGR/PssTZ3Ze80nI8XD2I3rSV2B3bKTlzhuGSUh60tDNdX8/Nhnryzp1kf/ROtm3fSGLCaXp6u8jOzSE5LY2KmlrKq2to6+qmZ2CY0Ykr9A2NMDB2mSvTt+mfuMLo9ZuM3Zxm8Op1+iamaOzuo2/8CqNT15i4cYPxqWuU1NSRkHGelo5umltaKL1YzMXyiySlpHDq7EnKKkvIzk0j83wy6ZlJ1DZVU1RRRGZOOompCSSlJZCWlUJGdjpFZYVk5mSQmZVMUUku1ZfKSM9K5nR8HEnpicSnnCMxM4XalkYau9pp7e1k/OooQ6Pd9A20cHP6CpfqyqisKqaju4Wm9gYKK/Koqiuip7+ZqtpCLjWU0NRaQX5RGnkFKdTWl1BeVUh5dRH1zZXU1JXS0l5DRVU+za2VVFYX8FHW+VMkJB7jyLFd1La0k3mhgKq6esqqq8ktLCC3qIDMvFzOX7hATGwsh2Nj2XUgmoS0dE4lJXIqKZH9MUdZv2U7SRnnOXAkloPHT5KUfYHcsiqS8i9SUNdKalEFZ88XkFZYRnJeEWczctgRHcv+Y2c4Hp9BSnYR59Jz2LwrmoPHTnMmOZ1Dx0+y59BhTiUmkp6TR9aFIi6UVJBffomaln6Gpx4ycvMhI7fu0zNxnb7J23SMXqf3yjQDU3fpGL1Gy+AV+q7eoW30GgPX7tN79R6tI9fon7rP0I1HjN95zuj0MyYffMr1p3/h7mdf8OTzH3n87kdefP0z6SUVaB09sFIYOXAqmbuvvmP65dc8/vw91x+/pm/yDn2T9xi+8Zjhm48ZvPmY4eln3P3Lt9x+/obrD18wcv0OnaMTjN64w40HT+m/cp27n33BtQdPqWluY2hikp7RMW7ee8j9p8/54vufefDiNS/efsXdZ5/x6Zff8f1f/8GDz95y98Urvnj/K+9+fM+b797z6Rc/8Oabn/ji/S+8++k3Xv/wK29++NX8s88/5dXXX/PXf/w7tWWVjLd38frBQx7fmObVnUfcHx7nWlcnr27dYt+ePcwWS5Br9cjVevTO7mhdfFA5uqN38cTg6oVrYBiuQXMxegSgdvbBe/5q9O6BiFR6dA6OSHUG5DpbcwiDwR4bhQbhh+CCGe37J3OsORBznEev37Bp01aWhs1l7+rV5ByJYbi0hOm6ejoy0+i6cJ6Rzg5Gr01z9e4TJm7d48mbLxm9eY+a9h7aB0dp6Oyhe2iYgdExhi6PU9fSQntfPy29/TR29dAzMkb7wBBtA0OM3bzNyPWbtA4M0T12mbGb01y7/5CBq1cZvTXNrSfPaB8YpHdkiI7+HmoaL1HfUk9NQxWFJTlcKMymtbuZ7pE+rty5wfC1y3QO93L17g2m7t1k8OoYQ1PjTN65Ts9gNz2D3QxeHmJkcpTu4R6au5oZGB9g7MZl+iYG6ZsYoKm7iYs1pTR21jNwuZfrd6cYnRymtbuJ4YlBpm5fpWuwhfTsM1RU5UIg4l8AACAASURBVHCxPIPaunxycs+SmnqczKxTpKQeIzX1KMmJhzifeYKc83GkJh3keMxGDkevISUlmo8OH9nBkdjdxBzdSW17G5XNDdS1NVPdUEtxRQn5pYVcrK6krbuDvKJ8CkoLKKsup66licLKClLz8qht7SSntILm3iFyS6tJzikiLb+cytZeCmqbKa5vJ6+6idyqRs6X1ZJX2UBhTQsXalpoHLxC08zov3aXzrEpOkcmaewdoaq1h4rmTqpau6nvHqJ77Dp9l28xeuMOV+8/o2/yLmPTj5l6+ILRmw8ZvfmQ/iu3aB+cpPfyLS51DFHXM0JD3yiVbX30XL1L/7UHjN99wdSzN4zff87Vh59y9eGnXHnwKbeev+XOy8+59vg1XeO3aBu+ysEziXgGh2Nw9WXLwRNMPn7F8O1njN59zrWnb+m//pDJR3/h5ovPuf3pl4xNP2Vw6gGDk/cYu/6YK7efc+PRKwav3efq/ec8ef0Vd1+84cbDT5m6+5iHL/7Cl+9/4fX3P/Lux1/45T//ix9//3/45ue/88Pv/4svf/4bb77/ha9+/Qdf//YfvP7mF158/jXf//433v/9H3z329/49tff+P733/n2t7/z3V//g69++hvf/vJ3fvjrf/LLf/wX3//6N1ovNTM9OMrru/f4y6MnDHb00VheRW9LI+NDQyxZvYY5ciVSvS0itQ6toxs6Fx9cgqPwX7Acv7mL8Aiei9bFG7WzP0u2xhC6Zh9SB0/07r7MX7kenYMrWid3RFoD3nMXYPIORKwzYCM1t6ckSg0WAjHrdu5i6MZNwuctIMLfn7jdu0nZs5e+/AsMFhRQm3CSrsIs+ttaaB8cp6ajn6rWdi7WNVDR2EpNaxfD125SVFNL9ImTHD51ih0Hozly5iQl1ZVU1dVRUVtLWXU1LZ3dNHb20H9lisvTdxm4ep0bj59z9f4jOkfGGJ26ys1795i4foNb9+/T0NRIYXEB+QW5nD0XQ0LSUZJTYpm+c5nhiQGae9q4fPs6ozcnGZgcZWJ6ioHJEZp72xieGqN/fJDhyTE6hnrpGR+m//IIXcN9DFwZZeT6FfqvjDN8bZLBK2OMT01w7fZ1rty8ytDECP3jw0xcm2BkYoiewU7q2mrJzEsiNS2O+MQYYuN2k5l9hsSUWPIL08jKTiAp5Thpmac5ffYgx+P2kl+QRFb2GVJSj3Hm7H7OJRzgo/qWckorczl/IYny5lZaB4do6u6l/FIdxZUVlFaVU9/aTMHFMirqLpFblE95bSW5RQUUlZdzOiGZ/IoqUvPyiY1PYtfBGLbvO8iZlPPkldWRXV5PYX07Fa29lDe0k3ahmPiMHDIKLhKfU0xJQyeX7z+n++ptOi5fZ/z2Q3ovT9ExNkVxQweljZ3UdQ2RV36Jwqp6iivrOXEulazCMnJKqyipbaLsUguX2nqo6+yh7FI9F6saKa1oIvl8Een5JcRn5FBQVkdxbQsXq1upbR+k7cp1Bq7fpaS+g7r2AdpGphi//YyBqftUtQ9Q1tjF6fRslm7cildoFC4BEazdE8OVx68YvvOUsXsvefrlL3z63a+8+OYnHr37lodvvuHR22+5/eJzbjx9w61nb5m895zJe8+ZevCSyXsvmHrwkrbhq4zdekz32FWGr16jZ2SE8Rs3uP7gES+/+o7PPv+Oz778npeff8NnX33Hw9fvePjqC55/8T1vfvydtz/8lVff/cTbH37ls6++5/X3P/Hup195+c33PHn7Fa++fc+b737iy59/58e//2++/flvNNVc4s7EVd48eMLL2/dpu1RPYkISFyurSc/Jwz8sAhupAqnGgEJvj9bkisHFG62rDyoHFzT2jiiMjtj5hLP2cDKrj2YTtHovMnsXglZuIWLVVqwkKpz8w1G5uCLQGrDz8EXn7I7caI/GzhGNnQMh8xYg0ujYdegYwRGR+Hu6k3ziBAUnTtKTnUlD4hkaks4wfLGQ/ro6Vq/fiHtwGF7BYYQtWIx/RBSOXr4EzJ2HV3AE85avY8POfazcvJ1d0dFknc8gOekUx08c4Fx8LAmJJ6mtr6Z7sJee0WEu37zB5Rs3uHnvHkOXL1NdW01xUT4ZGQmkJp8ket9mTsTuJS52P9s2zOd03DYSE6N58OQmn33xlrsvnnH7xVNuPX3ClTvTXJ6+xvj0VUZvXeXus4eMTI4yMjHM5PQVxq9fpqWzmZqGKrqHumnpa6WmpZ6m7naaOlpoammgb6SH0clhegc6yC/O5UJhNmUVhRSUZFPbXEl1XSnHj+zl6NFdHI7Zzt59G0nPPEdefiYJSacpLMklvzibmKN7iD2+j+SUUxw7Ec3eg9s4fvIAx07s4aPc4hxSc5KpqC/jYl0DF+saaOoZoKKhharmNiqb26jv6qW+q5vyxnpK66ooq68mKTuD2HOnybiQR1xiMmkXCtgdc5Sd0QfZvGsPyecvUFDZQHZpNfnV9aReKCIpK4djp86SkpVNbmkZR+MTyaus5VR6Hkfis1i5PYath85xPLWIE5lFHE29wKGE88SlFxKXXsD+E4nsijnDht2H2HXkJMkXSiipa6G+c4Ce0Ql6xibombhC7/gkPcNj9I5N0NLbR317F72jE3SOjNPeP0xFcweNfYP0TkxR3TVE1+gN0i/WkVpST0nTAK2jt2genOJkRj57j8cTvnwDK3YcJKeymYfvfmT87jMevP6Ge59+ydTjz3jz0z948sV7rj19zaPP3/Ps69948O5HHr7+ltsv3nHz6Wve/PA3nn/xnptP33Dz+TtefP0b08/ecv3BM0amrvH01Wta+gZo7OmnrXeAxs4u6trbudTWRlVzMxUNTbT1D3H35Vvevf93vvr1H3z1y9/57Juf+fbf/4vX7//Gm/c/8fLLLxm7foP+K5N0j1+mqqWVlq4eBtq76Ki6xOv7T3n98BkXC0uIjTtNdn4x+UWlBIdFYCOWotAasXUxH9GNbl7m0EKjPTo3XxyDF7H6UDJLolMJ336GkFW78IxcwZLdx7D3D0ek1iM3eeAcEolCZ0CkUKEwmrB19cHo4oNUY4vJ1Qs3n2B2HTzCstVr8HP3ZPPKFZzetYPWjBQunYujKfUcI2Ul9NVUE33wEAtWryVq8VI2bdvKqrWrmb9wAdt37uDAwWj2HthPzLFjFJeVEh29m+WLQgnxtyfIz8DqFQFEhTuxIMKVjWvmcuTQVhLOxRAXu5foPZsozksl4dRhTh7bzeF9a4jZu4K4mPXE7FtO3JENHDu8hQu5p8k6H0djayUvX3/K9MN7DE2O0DXUTUtPEzVNlTR1NZCRl0l2YR7VTTVcKM4iPTuBytoiMrOTyMlPJa8ok6KKC1S3VNA92EpjWw2tHXV0djUxeXOCsamx/5et94yKM83yPPOsma40lTIIiCAi8AIJhEfCC++9996DEAgvvPAeAu8JiIDAe48k5FMmlT6rKreqq2fa7nZP786c2e3d7rNzfvsBZU51z3645433nPfEt/v873Of5/7+yBam6extRzYvY+/wgLWdTU4fnzIw0kdLey0LS1NMzgyytDbP+vYSe0cbLC7JWN5YQLksY25+hMXlWcamhxgc76OprYbRqT4+Wt3fQrm1xsLmCgWVFXQMDTGpVKLc3Wfr0RkLe0cMyZW0SofoHhllbnWVlt5u8kvuca+yktzCIpIy0knMSCMpM4PcgjzqH9RT39xMdmExHUPjzG3sIJ2SUdnYQlbBPYqraugZn6S+q5+69l7uN7axsnXI4tYRvZMK+qcXmds8RDqrZHBumf7pRfom5YzOrzAkW2JieZv1Ry/Yef6e3Rfv2Hj4iqmlLSYUqyws7rG1/ojTk9e8ef0b3n7ze16+/oGHZ295/+3v+f63f8OXP/4Vz7/6DV/88Fvkm/tsHT1nfvshk2tHSOc3md95wsGr7zh4+RXzW8esPvyCsdUjFAcvGVnaZ2LtkO7JBXonlXSPyxiSrdAyMMnQ/Cpjym2WDp8ysbLH6MIak0vn246BmQU6R2ZoGZygf2aR9qEpWvtHae4doLWnj+aOTiqqa0lKyyAmKYWUrFyKSisoKC6mqa2DqtoG0rPzaO7qpK27h/t19TR1dtLeN0Btayf55ffJLS4h924RWXl3SMvKITkzi9TMbBqbWjnd3OFIucr3r96xPLdMZ5eU7sFRWnukHJye4ekfzK8uqKB7wxJDa3v0rR0wdfFG39oBM9dA9O0DMPdLIbasC/+cOgIy7mPqEoptYBK2/tEI9K8jMTZDYmSBobUTumY3uaihyWWhGA2JDroGxgg09ZFcNUGoa4y+kSmuXt6YGZnh5ehAdVYKq90dTFSWMH6/hP2RQfZnZ4kKD8fkljWefj7EJ8fg4eNMcLgfCclRRMWGkpgSg5unEx4+Lnj7OOPtYY+ftwPeHnYE+rkS7O+Ol5sdRtc0uWVtjLubHW6uNtjdNMbB1pggXzt83CwJ9bcnKtiZAM+b+LhY4uZkRqC/I2Vl6YSEOhEe6UlLRwOb+xt0StvpH+1HvjrPlHyMadkogwNdDA13Mz4zwMz8OOMTg6ytK9k+3mH/6TH7Z6ecPDnj0asXbD8+Zvt0j43DLQ6fnfLuh6949MUztk72mFPIGBgbYmJhBuXGEmu7GwxODdM/0sfYzCjzy/N0D3bRNdDBjHyC/qEumtvrKCnJJSM9muLiLDq6GunubaG5vZbBCSkfydeWmVqYR7a0SLt0kIHJaSobW0i7c5fG7j4Gp2Uodw44fPEVe8/eId865vjFO6YW19l5+IL1/UdIJ6Zo7O6hrqOTrsEhGjs6eNDZTcvACD2T80ytbiPb3Cen9D41LV10jUwwu7HNwu4Rm8dntPUO0j80RlV9Ex39A/SMjNI/Oc2IbB7pxBSVDY0UV9dyv7GFyOQ0PEPDCY5LIjI5E9+IOLyCI3By88bPO4TRjlnevfyR0+N3rMwd8+LJD/zVX/4jb199w5cvv+fv/+7/5B//t/+L3r5xrlpYYm5th76ZLf4xyZTUtpJ6t5yw5Gzyy2soul9PYHQ8xjftEOpdxzs0ntjMuyTkFJJRWEF2SS1ljR3UtPdR3NBKVUc/HaOzjC1t0De7QHVHH/XdgxRWN1LXKaW0oZ2q1l7KmjrpmZxFOjVDU3cHqVlppGakUHa/grbubkprapGOjzM6NcnUnIz+oUHaurpoaGmmqa2BweFehsek9El76OrrIjU7g/zie9S3NlPb2MDQ6DC7RwesbW+yf3LEzu4OT/YPWJ+Z5+3jl3z39e9o6xmlfWCcBx29DE3P4ODpxQWBBpqGxgh1DNExssTYxhUjpyBcY3KILKjFL6MSt8QSfDOquRmSjrlXJKHZtWgZ3UJkYIiBrSMSwxsINfW5ZuuC5g3L8+kzdQFCiRbXrewwtvfA1NET/WvGDIyM4uXlS5S/Dz33Chi/X8FUbQXzzfU8nJnm5cYm2ytKtg+22TnY4/jsEavbmzx+9oT94wN2D/dZ2VhnbmGBncMDTh49ZG9/j+3dLXb29hgeHWN5eY3FZSU9A73MKubY2t9hVj6HXLnA4fE+U6NSaiqKGB/po6qiiKqKQgb62snPSyMrPZLOtgoa6gqoqytCvjjD+x+/4enb1zx+84YX337N06/esnW0x/zCPH3DPcwuT6PcWGVjb4vd/U3mx4fJDQ2hMDCI6ug4auOTGc6+y3zGXRQZd5HGpdISm8jxxCQnCgUb8nlOn51x8PQJj549Z+tgD+nkKIsbqzx584qTl884ef6E5Z01puRTrG6vsrKzgXxFjnx5jtHpEXZPDxidm2LjcJvNo10+WtxQsrG/yfjcJC19g8yvbSGdnCGzsJic4nIK79cyODPH4uEj9l69Y+X0jN3nX7B0eMLW46esHj1k/fCEpd0DNo4fUlJTT0RCEqW19cxv7LL3/C37L96x+fAZRTUNjM8raeoZoKGnjxaplP6JCbQMDPn15fMxvUuqaqgIhFxQU+czlcuoCATnns9qalxSU0fb4Drahte5ZmKOsZkV+sYmaF69ioHBVcL8/GnMusvL5gFOK9pZLW3neZeMr5uG+KKuhfXKZg4yi3kcm8NqXhVO9q6oa+ryP/7q35GancuscpUO6TD1Hd0srG+Rlp2Li4cHQrEIDYk2cUkZjM0oqG5qZ2HrgFH5Ck09Upq7++kbnaSutYuiylqKq+rpH5tmcnEZ5c4BD7r7mV1eZ2nngIWtPZb2Djn76jve/vTnnL55z8rhKUu7hxycPWVkaobKuhpau9sprSyhtLyYisoyquuqaW5vpbW7m5auHpo6OhkYm0C+vMrM4gqK9W02jh8iX91kdmEF5cYus0tr7J4+4atvf8Pu8hqK0UlW55aZnFrifrOU9qFphqZk9A0OoaGpg5pEG4G2PgLd6+hb2qNhZM1VxwA84wrwjs3FMTAOz6h0boencTsiG7fIXAzsfVDT1sfQ0o6b3uGoaxvwuYoqF4QixIZGCPWvcVmii47pLUydvDB19uWGoztaugZU1lSTmJKEs7U5pVHh9BTk0X03m4X2JvZGR3k8r+BBeTF3C7NpbK4jOzeDmrpKCgqySUiMIisrmbTUeBoba+mT9qBYmEOhmGd5ZZmRiTFGJ8YZGh5GOtBL/2Avc/JZxsdHGBkdYnCgn9mpccak7VSVZNPXUUtbcyVVlXdoqC2loiyPkCBnqiqyGJLW09xcQm1DGY9fP2Xn8Qn7x4c8fPKQk6cPUayvsLS3w+rBLntnx3zxzRsmpb3E2doSoqlF4JUr+F+4QOClS/hdvEz4ZyrEqwhoNrnFsJ4l3Wr61Au0adC6RpOJDYNBcRyNy/jmd7/j/U8/0TM4Sv/YOHuPzzh89oyzt+84e/Oa7aM9Dh8dc/LiJYfPztg+3mN4dpyt00OW97aYXVKwuLHKR7VNVeQX5dIz0El1bTkZ2Snk5Gfh6eeJb3AAt7098AoOxMXXB3s3N257eWFuZ4u5rQ1eAQE4e3phZG6Of2g4nv4B2DjYY+doR0xiPIkZmWTm3yElK4vUzHR8/XwICwsmKMiPgCBffIICCIuPwcnTHffAAMLjE4lPyyLrTgkhMbH4R4QREBaKk6sLrt5epOXfob69i9b+YYZnFEzJVxibX6S4to6o6Chy09PICghgwMKJZYNbbDj6M2jrxbSeFXPia8hveTCvZcKO+AaHDn7UJyTiGRrMvfs1tPVIGZyS0dwzSN/YFJMKJem5uXj4eCPU1OKSmpiM/GIWNw9QbO6xc/aC3ScvmV3dZEgmZ3pplc2Th+ycnnHw5DmnL1/z4uvvePXN93z7+z/y01/+DX/8u7/nx7/4S97/7vf8+Nd/x+/+5u/449//A//+H/4jv/urv+bdb3/iuz/+B9798Du++8Mfef/Dj7z9+lu+/O4HXn31LV98ff5fL7/+jnc//JZvf/oDr7/5njff/oY3P/yWs3df8+z9t3z5m9/z6PWXPPvyW97+8BMv337D7uoWW4plZsfmuFvaQHZ5C50jMjb3juns7EdDrIPBDUu0rptj7R6AR2w6dqGJ2AfEY2zriUDXmE9VhHxyUZ2PL6nxmYoQiZEVzsEJ2PtHoWPpjL6VK6q6JujcvI2RgwtW7r7c8grBPy4Te68QDMxsUBHroCI677g7e7gQHuyLkbaIvPAQhsqK6C7MYlXazRP5AkdT0+TERZKaHEl6Rjx5uSmkJUeRm51IakoEBXnJZKREcK8gnaGhAeQKOXNzMsYmx5ldmGN4chjpYC/SgX76pX10d7eRn5dOS1MV87IRWpsqKClMob72LgsLY5yc7rK9v8n8ogKFcoHq2nKGhjoYH+1iZLidhsZKXrz7gq//l584eHzM6dkJR49O2H38iMPXr3nxzXc8PntKa+EdIgwNCbysSrhQg0CRkFBNTSKEmkSJtYiQaBEqlBAiFJEukjCga8yKoSWLhlZMXDWnUaBDh9EtRlOyef70DNn6Ko3dnZy+fM7Jq5dsnp5y8PQpS5vrTMtlHJydcfLsDOXaAvLlObaPtjk6O2RCNsa0YpqPBAJVrqhcQF9HTGpKLPn5mcTERpCWmc7Q5CTjC4uMKhbpn5jmXlUteSXlZBbcIy3vLqFxSSRm5OLi5UtYbAJ2Lm7Yu7oSFhNNRt4dsgqLqevoQzotp6lHSmJGDknpWeTfK+ZOcTH5hcW0dPZQ09pGUXU1zf393G9qobl3gN6xCcrrG0jMyKLkfjVZBUWk5RVSdL+eyqZWCsurSM3OJyX3DtEpyeTlZeHn4UZsYCDd7t6sG1uxdd0G6XUbpq7eZO+aDRtGtsh1TFnRMuP0mhONDs5U1pSzeXDKu+9/x7vvf+LZl9/y/KvvOXvzjtnFRUoqyxFp6vDZ56okJGeyf/yIw7Mznr17y8uvv2H38VNW9o9Y2Nyha3iMUZkc2dIK04pFOqUDtPX2olhZY3ZRSX1rK0OTk/SPjtHU2UVzdw9jc/PIlpdp6uqirLaWipo62vp7qWtroaKumvqWZlq6u2jo6KRvbJx7VVUUlpVR39JMc0crqVkZBIQFE5+WTFVDDffKSygqKya/qIDMvGxyCvLIu5PH/KSMH15/zcnuQ0rvt9M8pGBMucXzN++oaWxC3+gGl4VihNpX0TI0Rfu6FWJDM64IxFy4dIXPL31AgV1RO+edqajxyQU1BHrXMXbywj0ynevWrvhGpnIzKB632Cxueodj4uCJkbUDn18R8Nnnl1C5fIVLF69wUVXIbXdXclOTuGV2Ax/7W7RkpTBeW8bh9ASPZPO8Wl6hq6YcXx9n0tLjKSjI4l5RDmmpMWSmx5KcEE5GSjT1NaXnSr0gZ+/4BOXmDsfPXnL87AtWdw45PDvj6OwxM4vzTMtlLK2vcvbiKVOyGWbmZlheW0KxqmTn5Ji1/X32Hj3m8OkTuge6mJNPoFicpLevkYbGMtZ213j+5WuOnj/k9MkxJ4+PWNnb5PHbL3j08JiSmBg8LqkSLtEmTCImXFNMmJaYSF0dIiRaRIhFRGlKiBJpEy7QxPvyFRKFIhS2Hsi0LJjUs6Bb25gtlyCG9G0Z8Ynkxd4my/trHD1/yv6Tx2ycHrPz+BFre9vMLMyxdnTA9ukRa7sbTMyNMzghZXhikMGxAWobq/jos19/xieffsznv/6E2qZ68gsLKC6/x53iQjoHBlDu7jCzvs2oYoX5zT3WTh4xqlhiTLHE1NIa/ZMyymobKa9/QG5pGcW1tWQWl1DXJaVZOk7v5DxdYzKa+sYprmuhpW+Q5r4Bqprb8A8PJygyAidPD246OmBw4wY6htcwtrDAzdcbY3NTrt0wxtTCAoPrRugaXEPHwBB9kxtcNTLExMocBw8XHF3sSE+JQ0dDhJ/Lbabu3OWJexBHlq7M3PRiwsSBbWM7Hlq7ozS8yf41B16Z+zBi60awryuJaWlk5eWTmpvDnZIScgoLyb1bQERMFKYWZly6rMonn17AxtaezOxMImIjCIoIJTY5BQ9ff2wcHXHz8cHmtjO3HJ2wsL2Flf1NfPy9CQ0PJiwihPjEGFzdbxMXH016dhrJ2VnkFBdRXldDXUsTCWnJOHu44OLhiruvG1n5WTxoa6a8qprCkjIKysopqamlpKqGrPy7PGhrp6CkhNSsbNJzcrhTfI+CkntExsbh6etHQkoK8SkpePn7Y3HLjoKCMt4+ec3+1iEFJQ+o6Z4mt7oZ+dIK1XX1iHV0z51MP9gJfXZR5fym2oekvvQn7qC/sN2unI9PfnbpCpfUNBBqnVskXRSIuKimwecq6nx6UQU1Dck5LurK+RiuvuF1BJq66JmYkpadiZuLK/bmZlQnxzPf3MwXa+s8kss5Hp8gJTIcHQNtTM1MsLAy4+YtMyLCfAnxdybIxwF/T1sSYwOprCpmYGSAla1tNo9OOX31htc//JaXX3/P8/dfc/T8JXtnTzl9+YqTl684evqCx2/esX92xtrBATsPz08k1o8O2T97hGxJTn5RBqNjfYxO9NHdU09//wNkijkev3rKyy9fsXe4xuNnhyxvrvLk1Qs6S4sJ0hAQq61DlLY20To6xOnrE6WtQ5SWLhESbaI0NYmRiIgRiYmWaBEu0SJIKCZT3xiZuTOLOibIzG0ZMjSjXeMag4a29Lt4oxjqZXF3j0evX7N39ojdJ89YPzlidW8dxYaSzeMDNg73kS3O0tHbhECoglBdgLqaGh/5BgWQmZtFYGgQg9PT3CkrIzU7g7zCAroHh+gbH2dsfpG2wRHkWztMKFeYWdtgeH4B2fomc2tbDE7PM61coamvn77JSfqnZpDOyJlUrjMsX6RtaJyuMRk94zPklVVwv6WVouoafIKD8PTzwdreBgdXZ245OuDi5YV3YABZ+XnEpSSRkJpCVFws6dnZxCYm4ebtjZOnJ56+Xnj6+xAaG0VSShyBvh5oCYSEevtSGhLLsnMIZw7BKE086bENYD8yjykTH5bcEpm44cOmXSTrXglkBAfj4umBm68njp5uOHi44hsaRGpOBoHhQVjcskKopYOOwXXEOroERYQSGBGMV4g/4QnxRCcnExqTgE9IND5hcQTFpuIXmUREci5ZReVEJacSGhNDZHwssckJeAX44e7nQ0RiCjGpmcSmZBARl0RiehbegcG4ePvg5OFBeFw8QRHRJKbnEBWfhk9wJB4BoQTFJBIUk4iNqzd+4bGERCcRlZRBVFIGt32DcQsMx8krEM/gSJx9Q7jp4oNbYDTjkysc7j5ibGqO5IIyonLKqWju5zc//JHcvLt8clEFdYk2Ak2dcyLQB1Lp/69B3y+Jrv4nTzUuXFE/hxWqqH1gop2Htr4hArEWn11UQailwzVzc9S0dLH19kZ0VZ+bt2xwvGVNd1kRcy0P2Bkd5kQu46l8kRBPLwRamoi09FARanBZoEpMbAQtzbXk56ZwtyCDrq5GFEvzjM5MMqtUcvTsBWdv3/Po9Rsev3nL47fvePb+K56++5KDszMOzs54Ht0P6gAAIABJREFU9PIlJ0+fMrcoZ2J2go39XXZOjljf32XzYJc55Ty1jeUsLE4ztzDB0EgbHe1VdPd3o1xX8vjJKWub82xtKjg9O0M+OkygtjZhYk0itbWI0tYmUkuLcLEmkRJtwkSahIm0CBYKidKUEC7UIFRDRIhEkxCxFh6/vsxoUBSrjv4smTiy7hlGp9iISQsPeo1sKL1hytzMNMevXnP49IyTly/ZfHjGzuEB88tydk4O2TrcR7m+yOBYD5989u/41a9+xceffMJH/aNS5lcVTC/KGJudZ2F1k/qWZjLycxmTzSFbW2Xz9DHTS8vI1zfpHZugd2yCzqERBqZnkW9sMSyT0z44TE1bO/VdnRTer6Klb4DimgdUtbXT0N1Hdkkljb393G9uprGnl8L71cSlpuAXHISLtyf+4WFEJSbhHRSMX0goscmpxKdlkJKdS2xyKnHJqXj4B+AREIijuze33d256eiIo4cHYRGhRIYGY3zNlJTEXEJdvJElFHGcXIoy7A59kYX8sPaMH9afs9upYLV2jCcjyzzpl5EVnYCVjR3O3r44efnhHhCCpcNtjK1tsLRzwNLuNtYOPrj6RGFz2w9bZ2+cPP1w8g7ExsUHcycX3IPjyLzXSHrxA3Kr27hT28vk+gtOv/lb2idW8Y3O4KaLL+GJGTj6hOARGkdYYjYB0al4hsThFhhNcFw6YUnZxGTcISwpCxs3f5y8QnH1j8Q7NJ6olHxC4zPwDosjIiUbz5AYfMISCIhKISg6jfDEbGxcfXHxD8U/MgGPwAhu+wTj5h+BpaMHecU1LC3vI1vZJSytkPzqLopr2jk9fkZaRg6XBWI0dK8iuXoN7es3UBVpIvxAaf3Z5vcXSsp/Z2H9J+r+bxaCCypqqIk00TE04lMVNQS6+qhIJFy1sMQlJJQ/u3wJdQ0xlmZmFCbF0JKXhrz9AbKOFk5mZAR7evKrzy/w68tqXFEXoCER0zfQz9buNksb6yg3tzl69oLt42Oevn3LwdNnnLz8grc//o7nX33N8/dfcfjiOc/ef8Xz9+9Z3d1lbknJ/NISc4sLLK8vM6eYYWpuki5pF5OzEwyNDdI70EVuQRoDQ10oV2X0DzYjlT5gcnacsakh9g5W2d5eZG5ujOdnjygO8CVcoE6kpg5hEgmh4vMIEUkIUBcSrCEmTKJFqESTEA0xkVrahIgl+AuE+Ak08FUT4CeS0OkVzpymJVOmTszcdEeqZcLsLXceqGkxd6eQp199yeLeLruPTjl5/pqdk4fIFuZY3d5g7+SQ2cVZhiYH8fL3wNnNGf+QID4alY0xMD3EuHySUYWSpZ0jJuVy7F1d8PDzJzopieCoWBxcPYhISCI5J4+Y5DRCYxNxDwwlp7ic0vpGKh40EZuWRnJWJre9vUi/U0Bybj45xaXcraymsLKGwsoq7pSVYefmjr2rB7bOrphY3eS6hSW2bu7cuGWL8c1bmNjYYeXoxi1nD0xsHDCzc8LC4TYGZhY4+/jj7BOMibUdxta2uAeEEBgchqW5FYbXzWnvHaKuqoMXay/4T//hP/IPf/xf2R3e4v/4u/8CwD/9p/+Hv/r+L/mv/xUAmhracHEPICw2DWfvEFx9w3D2DsHdLxxH9wCcvUJw94/GLzSJwPBkrO3ccHDzwczWGTs3X0xt7TG2csTa0Q8790BsPf2wdg8kLq+GB0MrVHdO4x4Yj6a+KaZW9pjZ3EbrujlWDm6Y29xG/4YlFrbOWNg6Y2h2C00DE/RNLdHQvYaWwQ1EuoaoCDUR6Rgi1LqKUEeXKxJNPlcT8OklVT69pMYFVSFXhJpcUhdxQVWIilDCJTXRBzDGuc+4vpk13dJpeobniUwqovyBlLbhWdb2TgiPSeQzFQGSq0ZIDK5jaG6FRN8AiY4+Qk0dVASi85L7w9XUn8v6f+vp9Yvif7DVOvf21uCCihrXza3QMTblf76kwmfqApx8/DG/7cKnV1S5oKLOdSMjgt2caCvIQFp6h7G6+6wPSLmbloKltQVeft7EJ8eRk5dJbd19qmsqaGiqZWRyhG5pDxl5WdwpLmRkegL5yhLzS4tMzE4xMTvJ5v4uE7MzDE+MMTQxStWDWrqkvbT3djE4McbUvIzO/m66+jppaKqlo6uFktICIuOCGBrtQ7k2z+z8ELMzfSwo5xif6mN1bYpnDw84fLjLXFcLwQIhiXq6hIlERGjrEKapTYBAgyCRhDBNbUI1tQjSEBMoFBOkISZKR49QkSb+6hoEiTQJFGvhrCYgxdSSKVMXxoTGzFo70693nQFDSyZMHGnSN2JlYpS9V69YPzlm8/SIzdNDNg522NjbZm1ng/W9DabkkyxtLLG4rmRGMcNHo3PjyNcXmFmSMbG0ytCsgpnFRVw9PXH28CIxPY203DsEhEUSlZTKndJKsgtLyC+t4l5NEy39w9R19tDSJyW/tJSQ2BgCI6PILy2jsauXvNJK7lbWUFBWRWZBIbEpKZha3cTE4ia6RjcwNLPkqqkFt1zcMDC3xNDCiutWN7nl7ImDhx9mtk6Y2DpifNMeA3NrLBxcsHf3w9DMGuvbHpja3MbByRVLy1t4+YXTOzZPS9cUCzMb/PP//S/8y7/8vzzZeMLTzYf88z/9M//41/87WyPL/NPf/hf+9rd/wdzoHCoCHVREWlxU00BVpIW6WJtL6iI+vqjKxxdVuSQ4p55cEWrxyeeX+PyKKp9cVuHPLp1joz+7pMYnF9S5pK7BJyoXuSgSoWlsjpqBGRa3vbCwd+biBy6aQFMLiYEBGrp6iPUNMDSz4LqZBabWNph9CAt7exzc3FATi1GXiLnt7oGt020sbtng7OONs68fkUlJhMTGEZGQRHx6FlFJqXgFBhMaE0dSVjYZ+QVExCeRlptPQ3sXvWMz1Db1MjW/wermKYPjchqk4xTVt+PpH8pFNRFiveuIrhqhb2KOWN8ANbHWObxRQ/IL401drIWqSJPLHxhvahqSc0vdDyr/M/vtHDKh8QtN5teq6iTm5OPgE8DHl69QVFmLmb3TOcZaVYPPL1/B0cqMloIM5pvqWO7tZGN4gK76amJiQiivvEfBvWK6+wfoGxxkaX2Nrf09ZhcUrO3uMru4yODkJFMKBUdPniBfWWZCNsPc0iLHj884fPiY/cePOX3xgpfffM1XP50fTx2cPWbzcJ+dowNmF2YZHhtAOthLY0s9JZV3kc1PsryhZHFpmunJHjo6G6mqKSA2xpP1NTk/fvOOPE9HAlXVidTWJ0r3Q4JriPATCPETCAnR1CZQpEmIpg5hYi1CxJqESbQIF2kSIdEhRKKDv4YEL4EIVzV1isTXmNMyZ/y6BWOm5tSrihkwc6JWRcADL29evXzN9tMzNh7tsfVwj/2zExY3ltk+3mfnaJex2THmVuTMLsmYUc7y0cjsBOPyaaYUs0gnZ5AtrdM9KCUqIZ74lHQiExOISEqhrr3zfG8+MMrI/BLzmwdsPHzB3Obh+dXQ/VNG5Ys09vQxpVxm+fCEhd0j5rcO6J2QUdfRQ5t0kPQ7d/j4wiU+V1Hn16rnft6/unCZTy6q8NllVX514SKfXLzEJxcvnzs3fiCQfHzpCh9fPEc0f3zhCp9eUuHjy6r8D7/6NTa37HF2cCE17S6LKyd4hcSQ5OTHctZ9juuGmEsvo9Y5hLcDS2xVDLBfOcQXlcMcZtSxVdyCm4Mr9q4uePv54ujshK2DHe7eHoREReLq7c0VDTHqYm0MjM0Jj0nA1ceP0LgEguMSic3IJeNuMZl3i2mXDvOgu5/qjl76ZYv0zy0xptxEtr7H7tlLppbWWdjZZ0K5fP5cWGb96CGbxw/ZODrl5NkLdk4e8eL913z7+z/QOzpK5+AgT9++ZePomIMnTzl8+pyNoxOeffmeszdvOX35ivXDI8bm5qlvbaahtZm+4QE6+noYmZpkfXcHxeoKMuUSQ+NzHD97x6Pnb3n17hu6Rmdp7J8gJjmDTy+roqFrgPjqdcT61xBo6yHQ1EXtA3L5ilCMqoYEgUSby+rnWGuVD/GnyX3ll/dzoszPfLT/6dPPiUrJ4kHPEGpauhhb2iLUM+SSuoiLaiKumprjaG/NcGMFm9JuNkYGebW1wdywFD9fN0LC/ImKj6J7oJf13S2efPGC+ZUl5laXOX35gsl5GYvrqyysrrB/fMTRwxNWNtc4fHzC8PQE47PTrO1u0zM8wNDUJL1jY2yfnDIwIqVvoIfRiSEeNNfR0NzAjGIO+coiHX2tTM2Ms7K5wtTMEJPj3WRlJ5OeHom/ry1xcSGMtzwgQCwkQCgiTEufAJEYf6EG/kINAjRE+Kpr4CcQESzRJkCkea7uGuJzhRdrEaYhIVAoIUhLBy91DTzVNUiW6NFvYEGvUJcBQyNaJHq0al2j39CcQlVN5pva2Hp0xPLhJquH22we77N+tM3K7hqr2+t09fcwtTCDfF3B1OIMH22f7CNbViBfU1Ld3Ex1UyMJ6cnYOzvi5ulJaFQkwZHRJGTl0TEyyeTSBoevvmTvxTuOXn/D7NYRC4dPmFzdY3HvmGbpMA/6Bpha22Ln+Ru2n33B9pOXPHzzFftPn/Ggq5OrJiZcNTJBU08fQ2NjrG7dxNzSAnNLC2wc7DC1NMfW3pbbLs64e3sTGBpCWFQkXn5+BASHEJ+cREJKMiGxMeQXl/GgoQkvT1/ScgqZXT2kuXeMXCc3pk1uM6J1k+WwLEYDkjj2T2bW0psJxxAWbQI5dU/iOCyP2Z5+FEsKOjtbqK4pp7Aoj5a2RkYnRugdlKJtYICaSAsXDx8UK+uMzMwwt7KKYn2LqQUlivVVBibGmFlUsnX8kMNnL/ni+x95+uXXvPrmN7x4/yNffPsTh09es3XymKWdfZRbO0zJF6hqaCT/XjFpOdk0trVSUHSPhLQ0CsvLKKoop6SqkvjUZFy8vQiLjSYmPhpPb3fCIkIoKSumuLSI9MwU3DyciYkLJy0jCf9AL9w9HPEP9MTH3wNvP0/snOyoqKlnRLbI8LSC9Z1DFjf22H/0kty7xfzZry8i1NFDQ88ALcMbSPSNEGsboCbSRFVDguoHNVf90JRTEYh+Kd1/MVn4sHf/mVt+WV3jHHGtJjynm6pL0DW2QKJnyAU1EZfF2ugYGpF59x6F1VXcvGVOa3EOA6V3UfR0sDE5zvRAP7k5aZSUF1Fx/xziMDgySE9fN+UVpVRWlnL/fjHhoZ4kJ4SSEB1AflYceZmxJEQHcO9uGslJoSQnh5KVGUdcbBCJCeF4utkTGxVEe1s9dbVlFJfk0dJaT2PLA1a3N3n44hmTc+PIF2TIlDJGx/vp6qghMyOe9tZKpsY78fGwJeDaVfwEYnwFIrwFEvxFEgJEIgLFYsJ19AjV0iVQQ5NgiTb+AhF+6gKCxBKCxRKChWKChecLgbdQhLdQjL9QQrCqiAYjK4b0jBjUvkGf9nU6JXpMmN2m/KImXTHxPDw7Znl3k5X9PRa319k43qF3TIp8dZF5pYKBiSEmF6aZmJ/mo7mVBRTrS4zKJnF1c+SWrRXOrk44uDjiHxZC9t27FJSVU97QxPz6LmtHj1BsHbB2fMbGyROUe8dML6+j2NxlXKFEsblFx9Aw5U1NtA4M0js5SUNXL23SYboGh2nt6SK/sIDC4iLy7+TS09vBwsIcE+PDyOUytrY36RuUMj49wcTMJONTk/RJpfQPSJmVzdAj7aZ3RIpcucTi+joL65tIh4aJjE6if3yGmMh4vNx9qIuO5tA7jJ0bDuy6RVGia4HMwIYtYyd6hQaM6ppycsuPWWMXwm1vEh4TjJuHA86uttjaWXLTxhwTcyOsbaxQEZxzx6/dMCMpLY2k9GRik+LIyskkPDqUu6V3SclKJT4lgci4aBLSU6lvbSa3MJ+41GRyigopra6hqqGBe2UlFBTmk5WXTVRsNO6e7gSHhxAcFU5DSzP3q2tISUsjNTOTO8XFRMTF4uh6m8SUeOLiIykoyCI+IZL4hGhy87JITk0gJz+L6NhwcvMySc9KIS0zBU9vF+LiI7hTmMude3fJyMlFNq/g5Zu3zMoXWF7bpL13gOEpGUGRMVxWFSLRvopI9ypaRsaoaeohlOgh0tJDVeNcydVEmv+qLFcVin9R7j9llP/cif+ZhPpzXBGc2w+pq4tRlWgh1NFDU88ADT09TKytMDW5QayvGwP195loa2K6u43x3jYqy+4SERFMdW0967sHHD59wdGzt7x8/1tOn79l9WCPlrZ6woI9CfJzIND7JjGhtwnwtua23TUK8uLJz0siNTWe4dEhKqoqaG59QEVFCVOzU0iHB+gd6GFGNsXA8ADLG+ts7u/T2d3G6MQw0/PjzCsmaW+9T2lxFpVluRTdScLbyZIAiRYB6mLc1NTxUBMSKNYiUCIhWEuLUG19gsRaBIo0CRCKCRCKCZZoESKSECrSJFRDQqDgXOkDRJoEiLTwVhfhqiYgX9uQdi0jenSNGdQ3oUZFxJC5LQ3iaxQYmrIyPoRiVcHawQ7LB5sod9aQLSvYPNhhYVXJ9uHu+eTd5iofKdaVyNcWka3Iqaipoqq+jp6hQdr6+ugfn2BsTs6McpnN4xMOHj9lde+ICYWS1v5BFGvbyNe2mFWuMLWwSFN3L31j45TW1dM9PEL/+AR94xMMTs4wMDrN/dp6mlqbqKuv5n51BUOjwzS1NlNZWU5zSxNNzU3nwy2NDaTnZFF6v4K6xkaqauuorKmhsrqK6PhY/INDSUhMIScvF2c3F247OmNqbENYeBL5yelUlVVQGxXPumsAk8KrrJo6021uw4qFI3JtU1aMbrFr68aKiT2nbpEUODqipyvC2NgAc7PrONhbY25ujJ29LcY3jPj8yhU+vaiCukhCbEI8cQkxREaH4R/og5uPK7HJseQW5tHW3U5xRSn366qZks3QLe3hbtk9iu9XUNVQR31zI/dr7lNdW0lrZyv3a+4TmxBLec19alqaGZ2ZpbKmnsJ7RRSWFFPf1ExmXh65hXcoLr9HanoS2fnZZN/JITohlqa2NmobH9DY0UZzVzt1LXXUdzRT1dRCYUUV1Y1NSMdHqHxQR1t3F9/+8APNLW14ePli7+KOvpkF2mbmiA2voyrSQlPHAF3DG2hfu4G6lh4SXUMkOvqoizVRE51joH5O7F+46x+S/pf9uVB83qT7EyOC//a9BmoaYlQF52hmFQ0xIk0drmiI+OziJdTVhGjp62Fsbob1zZvcdrSjp6uZlgfVZKYm0NjShHRsnLX9QzoGRpheXOHpV9/w5OtvefPdj8wplXR2t1FXW0JrYwW9XfU01BZTWX6HlpZa6psa2Tg44dEXX3L29mvefP87vvvDv+fszTsWNjbZPjpBvrbO2v4R0wtL9Et72T3YZm17ibGJfuRzg9y9k0peTiIFeYmEutjiJ9YkUKSJj1iCh5oAb4EGvgINfAVC/IVigsSahGrpEKV3lRCxFkEfOu6hGhIiNXUIEUnOFV4kwVtDgo9AjIdAg1hNbRoMTakR6VCnc5UqoYQ6bT06jC3J/EyV+uQ45KuzbOyvo9xZZf1oh82jXTYPd9jY20K+vMDCqpKl7XU+WtpZYW5VzvSSjMb2VuqaHjAtn6N3eIixmWlkCwvIFpVMzMmZWVxiZXef+bUN5lbW2Dg4Qra0Sn17B4NTMzS0d1JWU0/f6Djzy2uMz8lp6uqltaefgZEJAkNCsLA0xcbWkpjYCCLjIrC2s+KWnSUeXs4Ehfjg5GKLnYMVvr6uuLnZY29njZOjDXa2lvj7uWNrY4Gjgw1OjjexsDTBzNqcovI6dh6+Y+34K+7eqcDXw5sMn1BmnIKY17NEYXyLYdvbjOmYsKhvyZT2DZaMbrJl6sTGTS8mYhJJjArEw8MeZ0cr/LydCPBzw9vLmevXdbmoqoqmngFaeleJS0wgJi6KsIhgfP08cfNwxMvXBTsHK1zdHLC3v0l4WCAODre47WyH0207zC1MMDG5jo2tNbedbAkL9cPJyZqkxEhcXewJiwgi724+d+8VEZ+QSEpGOqlZ50qed6+YsppaymqrycjPo6Gjg/tNTZTVNdDWP0BVcyuNPX10j45R19ZCbVsbD7p7KKmto7KhgbZeKY0dXXQN9lNUVYmB5S2sXH3QtbTnplcQt7wCzz3L1IToGZog0bmGSNsAiZ4hIt2rqEu0URdr/aLkArHWLyqupiH5JclVheL/7vfP3fY/VXMVdQ1UBBpc/FDCq6qLUdPQREVddH7cpqOP0U17LJzc0TQyQ/PaDXxCIolJziQwNpHA2BSikrPx8PXD29+D6IQougcHmN/cZWF7j5GpKYZGBpidGae7q5m52XGUS3I2djY5evKUx6/f8+yrH3j9w098+ds/591v/8DRs1dsHJ2y//gJu4/OOHnxBZuHp8zMTrG4LGdiZpipmSF2dxaprSkiJi6IlaVJktyd8dYQ4SuW4KchwU8kxkuogb+GhBCJNkFiMYEiMaFa2oRpaRMi1iRYokmgQIMAVQHB6iICP3TXfQQiPFUFBKhLCFAX4ysUkiEQU6WhS5lIlzqxIaUautRfM6f4ijYl7p4oF2bY3t1g//ExKwebbJ/ss7ixzNySgtnFedZ21plbUfDRyu4GcysLDM6MMjw5Rt/wAIOjw0hHhugdkDI+PYV8aYnmnj4Gp2eRrW6wvHfI4vYeM0trrO4dsbi9w/L+AdsPH6FY32bz6CGLG7vMrWzQPjBEXWs7NQ1NxCclEhUTTkCQD5k5aeQU5BCbEEVwiC/xcRFkZSYSFRlAeKgPcbEBJCWGExLijbubAy4udjjYWxIe7k9CUiRZOUnEJcbiHxFJYXUnR+9+z+Pf/D136/tRvSQg2NmXJmtPFoxsmDW2olTbCKmuOTIdC3rEhnQLdNm76Y7c1Il+v2D8PBxxdbfH1dWW27dvYWdvhb2DFXpXNbmsroap1S10rl7Dw8cbB2d7QiNCCAkLwsXdAW9fV0JC/bB3sCY42Bdfbze8PV25fdsWL29Xbt20wMTkOlZWpjjYWWNhfh0bW3OCQ3xxdLQlODyU+LRU7paWU1lTR3ltHQVl5dS0tNIzOk5Ln5TOoRHaBgaZX13j7PUbFja2GJiaZnJByfDsHL3jkxTdr6Gsvgnlzh7jcgWyRSWLa9scnX1B18gU1m5+WLj5Y+0TQlh6LqUNLSRk5pBXVIxQUweBRBextiFibQN0DIyQ6Buee5x92Huri7UQirX+VeL+rNQ/e6b9bPf7swPqv03wS6oCLqmrc1H1/IjtiroYFXURH19UQV1LB5HBdbSMzLlq5YCetQMCQ1NuuvhQ1dhJTmEJ8ak5JKflEx0dS1CwHzHxMRw8fML86gabB4csrChpbm2gtbWeiooCysvyaagto7q6FJlijt2TRzx//z3vf/oLvvuLv+Hpl9+ezxq8eMX+ozM29g85fPKM1d19OrpakcmnWNtUMjreg0w2SL+0habWamYn+ynw8cHlsipeIjFeqgJ8NUS4C9QJkmgTqWdAqJb2+Rm4ujqhmhKCJRKCJefNt4gPF2SChCJCNXUIFGniKxDjoa6Bl1CMs9oVcg2uUyu5TrG6DmmXNMhT06RUy4C7Am2yDG+wJZ9h7WCd3YeHbJ/us7a/xbRyHuXWKqs7GyxtLKPYWOQj+ZqSScUs44oZxuULKDa2GJmdQ7a0wsrOHor1DZZ3984hC4fHrBw+ZOfsJYfP37B39pKzt1/z8M07jr94y9mXX7P18Anbp+exuLXH5OIiE3IFbT09FJcVU1R8h6T0eGKTYkhOSyA9M4nEhEiiwgNIT4kmJSGC2OgAoqN8iY72JyLCj4gIf6KiggkK9iY+IYLi4lyyc5LJy82jf2iaO5XdlHfP8PLP/zNNExsYGZlx29KeutuBSMV6zBiZU6J7g3ZDa6TaZowZ3kJu5cyCqT3jepZ0OrkT7OlKULAfwUF+REWFk5QYR3RUGLZ2t7ikqsbHn19G//oNImLjqGtuorWrg8q6Wurb28gruUdbfx9D09OUVVeTW1hEY3s7fcPDTMnlrO3sMTA6wcDoOGPTs7T39lFRV8W9shLulpSysrPH+vEJy3sHzK+eV0nDs3Ms7eyyvLuPYn2L4Zl5FBs7yNc2mVYuo9jcprG7j4auXkobmqhsaqd98Ly73yodpa1viJrGNhIyckm9c4+otBzyy6pp6RhgUbnB2dkznpyd8c3X7/ntjz/g5ePDZxdVEEh0EGrqoqlniEhXH4Hk3GzvskB03mn/V8dlwl8S+d/eivt5IfjTsv2X7wQC1ARiLqudN+c+vXgZW0dHapoamF1cOG9uTskYHJ/kfn0dAaEhXDcxxtDYEFMrS26YmXLjhgF+fs5U3i+isaWe3oFOsvLSyMhMJC09luSUKFJTo/H0sCMk0JngQBeSUqLIuZNNWU0l7dIehqbHaWhtor27g4qqcurqqxkeHaC5rYnWjhZi4iJobKljY2sJ6WALw8MdTM8OsrG9xHB3E8FXDQiQaOMlEuMt0MBLqIGHUIifhoQAkSb+GhoEikT4qasToK6Gn9oVAkVigkUSwkSaBKtrECQU4S8UEaypg5dAiJtQiK9IE5crV8gwM0MWGseIayAPXH0Z8YugxsKGZhcPSizsmOnr5vjlY+aWF1g72GZld4PpxTmUmysoVhdRrCz+rOSbzK8tIVtVMjqvQLmzx9zaBvPrGyg2d5hSrjC5uIR8e4+F3QPmNndYPXrMyuEjDp6+YvXghLWTR+w8ec7c5g4LO/ss7R6wtLfPlHKJSaWC1t4eahrqqa67T1RMKHEJkcQkRBIc7k9QiDeRkf4E+ruQHB9KRKgXgf4uxMcFERzkgZ+fG4FB3vj6exEQ5IO3jwd+fn64erjgYG9HQ0MnUan3SK/o5O2f/2f6F44wtnDAzdmfwZQipkxsmbd0pUjDkLGAROSROTzOrWHKIZgBA3tmbfwZDoyjtqKSnqEhxqYeuf2qAAAgAElEQVRmGRgd50FrO63dPWQXFGJmbcs1E0ucPXypaWqjoaOLvtFx6ts76RweRTo1S9/ENA3/H19v9VV3mq1t18HbvburKgmy3HC34O7uDsEChEAgECS4BXd3dwmBkEAU4hWXSlKuXV3tvbtfGeMd3x9wfQekqqv3/sZ38Iy11sk6WGPN35zPPe95zZ4+KhqbyS4sISophfCEBCKOHcM3LAJ3v0ACwqOIiE8iq6CI+IxMcgpLOF1aTXJ2AdmllSSczCE+/QSJGemkZWdzIi8PfVMzFDr6mFrZomNkipWtPWbWVljYWWPr7IiDmxvmtvZYO7viHxaKT6A/foF++Pl64Ohgjba+NiojfRo7Onj99lNePnzK1bUtnu3d4Ytnr3j14BEv7t8lLyeLwxoaSJTaCGUHbjeh4l/KuuY7Ye2nEv3fXG/Cf3e9/TLT/xT4/1oFfHBE7xY2HBaIkEvllOTmMjXUz/3rN7i+fYXb127z/PFzHty/z+3bN+jubae28Rwn809TUlVBe08nA4N9dHS0MDk9yvj0JP3DQ4xPjh0glBsqsLHWx93NivzCHKZnJ5mcnaLwbCHFZwsprSimoPAURaVFVNdXk190mvrGOnoGeugbGaC+5RzllcU0tdRy8fI64xPdTE72MTU7yMb2KstjfYTr6RIuVxEiVxGsUBKm1CJEoSJIpiBYriBEKiVSoSBKISdeqSBKeqCsR0gVREmVRIjlhImlhMuUB5WAUkGQTEGAWE6ASEq4QsniqXzud/SxXlrL7ZYe1rJPs5p3hhs9/Yx3dbN1ZZcLVy6zs3+N9Z1NptcWWNpaZ3plnqWNVVa21nlv89olNq/vsr57ifnzGyxvbbFycZvNq9eZXFpmbn2D+fMXmLuwxdzmRcaW15i7cJHlS7tsXt9neXuXtSvXuXz7HhvXbrK9d4vt/VssbW8zs36epQtrDIwMUlJazOmCU8TGRxGXGIeLhyf2zi64eXri7uWFj78/YVFRpGVmkldYSF1bK41dXZwuLaW1r5/SugYqGpoprT1H+bl2ShuaMbGyQCjV4rdiXXzjsvnu7/8P+69+JPzYGeraJpmp6mMtPJ1rGaWMh6SQ6xbDw9U9Pt95xNLJetbTKnnQMcWDqfO4Ortg7+qEk7sbppZW6Bgao2VogLGVJaZW1vgGhmJoZo2h+VF0TS0wtbHHzOZgYYOhpfU7bLE2KmNjFIYGmNnboWNihFxXBy0DAyzt7LC0scHZww1HNxcsbKywc7InIDgIv+AgXL08cfZwxS/In4SUJMKiI4iIjqSyuoLq2irOFOZTVlZCdW0VlbWV5Befobymio7ebibmZqisqyU/9yRD3a30d9TQ2VDI1OA5xodbiYmLYGtzh28++44/fPUDj/fusbt2gQe7N/j0/iN+//HHjPX1IJCIESn/1SrTlCnRkMh+boeJZMp3arqED9Q0+M2hI3yopnkQ3L84P21b0RBJ/q13rv5uxZKaWPauvy7jtx8eIcTbl8LkFNpLCukqL+Pm8nkeXt7n+f4jPnv6lqWZJZ48fM7o0DCnC04xNT/F7YeP2Nq5xtUbt7j94CGX929x/+VLHjx/yo1bNxgY7MTN1ZLQYFeSU+Jo62yjuaONkalxmjtb6ejrorqhhr6RfoYnh2ntamd6YZbWnk66hvpp6monNz+HodFe7j/YY3FpmNHRDpbXJtm9uklr8Wk8hUKCpQoilNr4icQEyBQEqrTwEUnxUhcRqdQhXKYgRqHguL4uxxQyomUqouRahGoKiJLKiJQriZCrCJZKCZbLCZIp8BZL8ZLK8BAIqHH2pMszmHhtHcos7ah1cCZNT59KD18qk1NZW1tlfH6a6eU5ljbXWdvZZGlrndWLG8yvLrF+eZP3yuuKqGkup6qhlLH5OSaXlzm/s8uFK9dZ2txi8cImq9sHGNv5C1tMrqwxvbLG+PwCE/OLrFzcZu7iRWYubLJ29RqXbt1m9vwGE4vLrF+6RNdAF90DnZwtL6aguJCpxWWu3n3AxtXb3H36kidvPuPpp1/z9PPv2L3/hPWbD7j6+A1rN+6ytLvHpTtPWN7ZZ3v/IbPrl9m+eZdrtx8yu7qFvpkJFo7udM/vUNWzzJ23f2L9/tdEZVaQX9RMU0Uvzy894K8ff89y0zg5EVm8vv2a79/8yO31u/zzd/+b//nX/8vXb37A2s4OhZYCU0tzjjo74ebpjZOHKzpGOgjFEvSNzJCpdLFxcCAgOIjo2BgKCgo4lZtDQWEBTW2tnCkrp7q5hcHZWbb39+mfnmZwZob5jQ0ml5cYn5/l6u095lYWmF9bZHRqlOW1RS5snefBR/e4fvMGD5885fNvvuH+08dc2b/Jy08+ZuvyBSqriikuzqGqqoiyymIGx8cZn11gYX2D6cVFugf66Bvo49beVba3L7CwNMdQTwu9nQ3YONhxaXuX3336LX/7/s/83//833z7yZe8efycS9OLfHb3IWM9AxxRFyCSKhCIpWiKJGhIFahLJGhKJP9S1UUyPlTXQM/EhKy8AsKj4zisJkD93YI/DYH43S51MZoiMYfUNTmkpsmHahp8qKZ+sL9eTfPAzPThYUQaIsY7exipraEwOozKxERujc1wc36Nrcllvnz0mpf3nvPg+j3KzuTj5WlHbGwY51pamFtbY2l1lY3tHTauXGXu/DrbN6+zfvEC55prOFuWS3tbDbX1NUzNzdLe283Mygo9Y6OsXb5E5/AQUysrnN+9wtz6BheuXuP87hW2blxn48oO00tzDI30Mz83Rk9PHc0tpYyOd7JzeY2CuEg8hELCdHQJkSmI0jOmOCUFV0tLEr39yPSLpObYaU56xpDhGsQxKyeilIbECuTEieQkymTESiUc0zYiSqpFrJaSELEMb5GYMB09ghQqvMViio/aU2NqQ66hAbVOTmQamBCr1OO4lhF5ISHc2L/B5b1rzK8tsrS1xvndLc7vXGBla5359SVWttZ4r6mzjnOt5ZwpzuDC7iXWLl9kcnmBnrExhmammVlbYWHjPGs7O6xcvszixYtsXr/B9t4tukZHmd/cYvvGLWZXz7N28SJzK4t09bbT2lpHeeUZKmvOMjDSy+BIH529neQUFBAQEUPKqXxSsvOISz/BqZIKYtOy8AgMw87NC6+gUFx8A7B0cMfdPxJdE3sU+pbomdsi0zVCpWuMgYU9Sj0j0vMqePzF3yhuGmH51itW7n9FXHYFpsYOlOTWc//yQ97efsW1mS1aCmp5feUpX9z5jIGiNtbqBpksamO0spuszCxikhIoKj9LfWsjNXU1lFeVkJAUi0pXHzWhDGMrGwYnxphZmaN/vJ/B0T5mF4a4cHGR/bs3uHF7n4+ev+LZ2y95+smXvPz6O55+/iUvv/qGvUdPefDyDQ9evuHjr77nzdff8uD5C+48fMSTlx/z5OVrHr94zf3HL3n06g3PP/2ct9/9jieffcnWzVvMrm/QNTzCyMws+w+f8MUf/sqzL3/gykcv2Np7wPMvvuMP/+f/8O3f/sKLr7/hkx/+yLPXr7n90UMCYxK5ePkSj/ZucW/nGm/uP+KzJy/5zx//wvr4HJ/ceURLdSPvHxEgVmgjlCsQiiUIZHIEcgWa0oPMe+BDF/Lr9z/EwtaW/JKzhMfE86G6Joc1RBzRFKEulnJIU4RQoYdc1wyTo844ugfh7heOg3sAFrauHLV3xdbRFQ+fAJKS02mubyI6IAAvawsaT+fydG2TF1dustY7ws7kPN3l1bRXVNLb1k18agZZZ8oprmmlun2AtsFphmbWaekb5UxFPUOzy5TUNRGdfJyallZqmprJOVNIdXMzI7OzrO/ssrx9icGZWWrbu6ho7mRsaYO1yze4cOUmY3OLDE9PMzgxRtW5Msoq85me7qO3t5aBoToWlgdYPz9BWXo8gRoCYmQqIiQqTsXG4+fvj8rQhPRT+ezs3GVxapeR3vO0N04x0L3EdO8SXZm5zOafZb3sHBM5Z5k8VUp/3Ama/KMoOupInEqPcKU24Qpt/KVyElX65BqYcdrInGJLe9J0DUnTNyVFqU+aoz1jY8P0z44xtjRJ13A33cOd1DSVk5p1jLLaIirqi3mvqKqS8rpS8goz6OrtorGlgaycE5wtL6GgqID8wnzOlp+loq6S+pZzlFaXU1ZdTnltJacK8zhdcoby6hryC4soLCkiMMSf0FA/IsL9CQvzpaAgh7LyQmpqymhoqMHM0hxjSwssbO05aueEpbUdhqammFqZ4+TmhIOrPS4eDnj5uOMf6INfoB/xSQlEJSYQHp9IfGo6pjZ22Lh6I1IZkn66Bv/INJSmDsxee8rYzkuSCltQGtjRXthKT0wWQ4kZlHoFkRsYw+ML91jvWmAsrZgB/2NkyKwodo5gbnCGqzfusnb+KkPjGwyMrLK4doHS6jLECiUfaohw8vRl8+p1rt+/z95HH3H+0i7b13a5cfcW29euc//5x1y/94Tr959x68nHvPrmO95+/yNvvv2Bz374Ey+++JbnX37HV3/9B9/85e98/9f/5PU33/Pp9z/y6fc/8u2f/8bv/vpPfveXv/PZ9z/y5JMv+OR3f+LrP/+Ty/sPWdo6YO19/uf/xd0333D79TfcfPElOx+9YeHyHeYu3eHi3VfMXrrLwtVHTG7uMbd7j+bxFR4/es4fP/uKm6sb9JRWMtXcyu7sPNONrbzcvcn1zcvIdfTQNjJF19gEPQNDDExNkWjrItPS5ai9E+7efji5uePs4YGZtTU6hoZIVSrk2joodPXQNjDCws4BSycXrFw8sXX3w87TH8/gKBIzc4k7fhK3gHCsXb1w9gvCNTAEv8gYbF090TYwQN9Ah9NJCZwODiE3MISm9Cxyg0I5GRJE1aksbmztkpBZRHJeLcdzK4lKyyMkIYuo1FwcvMOw8wzBNSgOe58wTB280LdyRtfCFpm+IUbWthx1dsXZxw+fsEgcvHyw8/DFPzKJ+PRcgqOTSc44hYmVLWZWNhiYmKLU08LMyhQPDyeSU+JISYsjMjqIoFBv7C1MsBJLsZcpsJbKcbSzJTElFZ/gcE4V1ZCadobUxDyqylopKj5H/+ACdbVDlKafpjIwkoaQeM4FH2MsLZ9W/2iqnXzIM7Yizdgcf7mCAJkSf6UWfmI5vgIJvmIZAWItIpQq0q1sCJJr4SzQoLasmt6pSYZmJuno66a5rYm2rmZaOpro6Ougoa2O96KST1BUVUlNSzUuDmaEBrkSGeZOUpw/MeFe+HnZE+jrREigG1HhPsRGB5F1Ipni4jzq6iro7e+mquEcU8vLrF66xNjCEr3jM3QMTbFy8SrbN25z/c4Dzl/aZXByhqqmNuo7emnpHaKlp5eewSEaWxrpH+imsaGa0aEuujrqqK4uYHyij/mFGW7fu8+tB49w9w/FwMIGF09/7F28EEh18AiMRqptwgcCLepGNtl6/APpZ7vxjcpha/oKg8fyGD9+mqGMfGJMbVltGmOxZpjumGwmC2q4OnaeO5NXWR67wvkrL1jcekpDzwaVzQMMzq1Q0dyEUCbht4cO4+ThzebuVW7efcDk/ApNHf3MLJxnaXWbqbl1Fle3WT5/mbHZJaaW1mnpHWV29RIdAxN0Dk5y7e5D1nau0jI4SlFtC839EzT0jlLd1k/v5BJFta2cqW6mrnuI+p5Rypp7qO0aZvPGAwqr28gtayYsJY8z53rJre3kdH0Pld0z5NcP0jq2yenaEco7FihpnSG/foScyl6yKjrIKWvi+b0n/O7lW6Y6ulgZHmahv4ey48m05GVTmZTEQEMDKh0d9E3NMLOxwdLaFnMbO7SMTNDSN8LE0ho9I1P0jE2RaemgKZEhlskRiiWI5QoUOjqIFSqkWrpovVsHLdPSRqw8MMjIdXRR6OggkivRFMsRyZWIlEqkWjoH5hiBEFsLc86lZ1AaEUV5fCLVGZk0n86nMiOT4cYGBpubsXDwQMvcBXNrZ1SGpmgZWaBtaIqWgQn6ZkcxtLJBoW+MTMcAiUobdbEEpb4+Cl09NKUSjggEaEikB+YebX10jMwwtrRGKFNgYW2DUC7liFDAfxw6hIZEgYZQzGE1dX77wSF+9dsP+VBdA7FCxlFXV8wdHVETCRFKRBxRP4KHtzfBUVGExyZQdraWhZFldteus7G0Q2frMGdONVCeXspZe09q7dyosffgtK452fqW5JgcJVXXiCQjU7ze3e99JHK8xAqchBKcxDKsNSW4KaQ4iqXYiWQcFQjJzC6kaXiWxKwzWNh7YnLUheCYVLKKa8mraqWpZ4j3kk+eJibpGG3dLRQW59HV1URFRQGlpXn09rZQWVVCR2cL5xrr6OjqYGh0mIm5WVY3N+kZGaGtd4C+oUmGJuYZnFlg+fIVBuYX6ZuZZWh+mfmta1y69Yit63e5dvcRF67cZHJxja6hUXqGBhkYGaKmrorj6UkUnjlFS2M1mccTOHnyGIVFOdTW19Dc0UVGTgHm9q4ItPQxtndCYWSGlqEJckNjhDpGyAysaZ/cYf+zf1DRPYuNWwQjvcs8W9xlt66XheJ60h3dmMgqZ72wjTrfODpTT3N/4iJrlWNsL9/hyqNPWb32kJtPvuDF229o7hzFLygcXQNTzCwc0BCqiElMJSktk6KySuaXVugbmsb8qCtmVi4EBMfT0TPOx598xcOnH3Miu5zYhJPEJWYTHpnKxZ1bVJxrIzgmCTt3fwIij5F1poLotBwC4lLxj07GNzKRgNgUYtJPEX08Gxf/MIxtXXD1D8fJOxgdUxuMjjrj4h+KhZM7htaOGFo74RkchbV7GGbOIdh5R2HlGoiVezDGjp6YWVrTc7aU8/39dJWXMzfQx0x/Lz3VVVwYG6G3uICWkiI0BZpoiESoiQ5U8w80hKiJD0Q0iUILiUKLQxpCfIPDSM3KJic3n47uHtp7ejmWms6v3z/EYU0Rh9+BIw5rHJwjGmIOqQs5pC442A2uIeKIQMQhzYNttmpqQtSPCHC1s6M6NoaGuDjq01OozzlB3rE4ytOPE+HmRnN9I/nVjZw4e47EjNMExaYQEp+Gq18oCZnZnC6vIjollfScbDJPZuLj7UJIkCde3u6YWZhgbKKHtbUZzs72ODjYo62jg5GxETp6uljb2hAVG4Oblye+QUEEhUdhYWOPUkcLlbYcuVKORKl18HCTyxCIxYhFYoRCISKhCA0NAb/67SF+9b4a//HBYZxsnMlJyiLGPxxbQ3OOGppjpWeOs8FRQuU6RElVxGvpkag0ZKJpiPnRFUKNzfE4ooGbSISHUIS3SIq7QIazRI6tWIK5QIS9VMpRkRRzdTFWAhnNbYOUt/bj4BWCoZUzxrZuhCdn0z6xRkJuFfpHPXjviFCAhbUFAyM9dHW1U1lZwum8dLKzkqksL6SstIje3i7OFJ6mqKSQuoZzlFbX0j08RvfYNF0jk1TUN1Hf1knf1DQD07N0jowxMrfI/PomKxcP+u51zS3k5udz4mQmhYWniYkJJ+VYLJFhgXi4OWBmZoCTkzVOTrbY21tjaWmGvb0NEdERePh6YWxlhbapGTJdQxwdXTE1s0GgIUVTqqCkuY/Chl6yKrtYe/AVnXO7BMZnU3i6hrM+EbS5B9ITEs0JWxdafCOZiM+iIzieUls3mt2DKLDwoDK7jnPDa+TXT9PQd5mK1iXOVLZT29LH81evWTl/g9CIdEIikrCyc6OsqpHdq3vMLJ+nvrWX0yW1RCVkEh6dSvbpMvyCosk4WUh5ZS2hYQno6JhiZmGPWKmLpb0zhuaWaBsZozQ0RmFkitzAGKmeERpyLTRlKiRauoiUWphY22Ll6ISJjR2Wji5Y2DthYu2Am28IGbmFnK1uoqC8Dp/gaMLi04jLzOdUWT0ZZyo4fa6T0Y0dElJSyAjw57ivN/1lZcy0tdFUcIaFtk4uTkyyt7JEXEgIvzl0BKHk3eSYSIqaWPpvc+OHNYSoi2ScyC8mLu0Eds7u2Dq54ODmgb6JOYc0hP9qo2mK34lxUjQFUjQ0Je8+vwNNiESoi4SI5IoDkU9TE7lMQpSHC8k+HqQGeBPv7YqHrTnJwf5YGOlhZWONg7c7br6+2Ll4YO7giLWTMwYWlti6OmPn4oSThxs9g71c2FonKyuVjLQ4EuNDCQ3yIDEmgJhwb3JPJpGfl8mJzGRKywvJyEohPTOJ4DA/vH3cSEpJpLKqnJTURHLzUhkcbqSzu4bG1lqaWuupqikhMyYcN7GMAJUegVqG+B21x97RFYH8wCGop62PibY+Zjq66CllGGlroyfTwUiiwFMgxlMoxfmwOunuAczOX6exdYba7HycDmvgIZHho1DgLhbjKpVhL5ZiJhZhpinESarCTCDG8t3x9woiMCwGexd39EzMMDC3wM7Ng/RT+fiGxWHrHsB7zu6ONHXU09heTV19FadyMsjJTiH3VBoV5QWUlRZRXnGWmvoayqurGZqaZmxhme29u2zdvMfk2kXWruwxd/EKCzs3uLB/j/Xr+yxe3GF4bpnukRG6R0eoa2khIjoKH19PIiNCCAn0IyIynIjICE6czKK6poq4hGTsHN3xC4ygqLiKxaXzrKzvkJFdiJaROUdkcgz0DVk/20JuaBIfHNZEom/E8fxq3ALjCEg+xcTVFxQ3zxGZdpb2liGi9IzJMzbjrI0TKabWlFu7kGdgSaqeGTESLU7oGBGjqcXV0VW+/+EP3Hn6KeUNo5Q0jJOWU4NXYDzB0QnYuHgREXeczFMF2Dh7ItczQ8fEhkPqQnQNTbC0sUela4BMqY1AcmDw+NURNX59RJ0PNcXomhzFwt4NOw8/bNy8keroI9bRx9TOmYy8Es51DVPR0EFb/xhnaxoJjT1GXNoJ6tq7GZlfpqF3kILaRkoa2yiobaakoZPR5S16p5ap6x6irrufqrZ2qtu7yS6pJCg+haj0PI7nlxIQFEKghzu2psakRkRQmnmClpKz9FXXEOXtjZ+bG2KRDA2ZEoFEiUiqRCiRIZDJf1bV1YUSjghEmNs6knQiF9+wWLyCQvAKCsHWzQMbNw9snV05oik8wD4JJQeuNpEUdbEMNaH0nctNgkAkQyiWI5TKEcqUaIjffb+mAE2RFHUNAQa6esjkUgICAzmWmIinnz+hcYkkZKYRm5JEZWMrde1dNLS1094/xNTKOi39Q6xc2uWjl6+4cec2i6tLDI30MTs5QF3lGfq7GujqqKOr8xzllYVUVpfSM9DP3MoyQ+Mj1DbWMzw+SmV1NTNz89TUVZGSHMpgfxW9vVUMDDVxYWuR3q5zlB9PwkNdQKBMibdQSsRRWyJDQrB3dkZLXxuhUIBUU4xIQ4RIIEImFCPRFCHTFOEpkeEmlOGoJiQjNJHpxVt0N0zQfKoIL4EcP4kCP5mcIKUWPjIlTiIpthIZlkIRtmI5ZiIJ1mIJZiIhYokIDYkSoVwbiZYuYi0tpDraCGVKtPSMkOsY8J63nwde/q64ezsQd+wYZVWVNLY0U1lbQ1VdHU0dnQcLD8YmmVm7wOqVm8xs7bJw+SZTG5c5f/0eY8ubjCxtMn3hKlMbV2kanGXtyl2m1y6QWVxHdccYzf2z9E8tsbN3i+u3H1BYVk914xC9Y+us7dzh0ZuvePL5H5nZukN9/wYdo5usX3nIyvY95jf2MLP2QFOmQKFS4mVkib2+KeoaQvSO2uMdGcevD2kQmZrP7LU3NI9uY2LlhrWBOVFG5mSZWnFM3wBPuZIEHSMSFbpE6+gTKleRpNInVdeY4uhEopNPEByfTubpCvJKm/EMiERTpEQkV3FEIDpo/ahpIlFqo2VgjLaxKXpmFhhZHEWs1Eaua4C+xVH0rWwwsnXCNSSG8rYBChv6mdi6Q+PoeUrbxkjOLSf51BkyC0oIi08h/FgG4ccyySosI/N0EdHJWQRGJREce3BiUjPwDApDbmiMQEsHUzsHTGzsUBmZomNijp2rB/5hkcQmp+IXGo5PaAReIWEERsfi5OVNcHgEIrnqIPA0RXzwwREM9IwwNjJDQ0N0YF6RKNB4Nz6qIZEfQCGkCiQKbURSFYc0hajJ5LQNjdDUO8Tk8ibrV/ZYvnyDsZUtOsfmKG9sw8MviA+OaPzcFz/I2u9wUELx/69JRihVoCaQoiaQcEhdwK/e/4Dk9AwGJybYvnGDnbv3Wdy+zObNW1y6dZ+bD5+x9/Api5vbrF68xI0Hj9h7eGBP3drZZWZ5kYX1VdbPrzA43M/0wjyXbu5zef8ut5685MZHz7nz9GPuv3jD9QdPufrgCc++/I7bL9+y9/wNl/ZuU1GRQ39vNVNjrczOdDAy1sHkaAtlmSk4aQjxlSnxkStwk0rxs7LE38UFY5UKHU0BSg0BAoEIdYEEgaYYTQ0hKoEEJ5EQF4EIZzUBcS7e3H/2PV999b/ozSvD7ZCQQKkKH4kMX7GUAIUWzlI5dmI5VgIJNhIFthIFViIppgIhkWEBRCbEEp+SRnLGSeLSjmNhb4uFjTW2jg5Y2x7lvUOHNfjw8BEOHT7CB4cPIVUqsbS2JSYxmYxTBZzr7GdmfZv1q7dZubLP+Rv3WL6yz9atB0yuXWB6bYsThVVs3rxPQ88YFS0TNPassHnjBdt7j1m79pjV669on7jJ1NZjZjZvs7DzgLntO0yv7TG1eoPRuU0aeqbJKWmisWeBy/tvmVi5xtKlR2QWdZBztoWoxEwEUiWHBZqoyyR8oKmJukiMXM8YPVMr/sf7hwhNyaV+fJdT1UMYGNthItcl3MCEeC19YnQNcJErCZAoiVRoEaRUEazQIlalR7RCm5O+gUQkJBOWkEJgRByJGbk4evmh0jXAyPwolrbO6BpZoNQzRKKlg7aBMQZmFmibmGNibY9M1xCVkRn6VraY2Llh4uiBpVsAPuHH8I9OxT00EQf/KFyDo3ELCiMqKf2A4pJ1ktikBEKjI7BxtMMnwJuA8DBST56kvr2D/olpLnuIdUkAACAASURBVN28xfb1W4zNr1DV2kF9Vx+l55o5WXiWuvZuxuZXWLt0jZsfPWfjyi1efPEDL77+kZdf/8DF67eIiEtCTSQ9cK9JFQjEco6oCzmsLkD4jvbyExhCQyz7t9lxudbB5Nlv1TQxdXBhcHGNgrpWRle2GVjcpHNmjY1bT5i/fIue6VXGlzcxt3flPz44jIboX7y3Xwb2T5XBf/W4C6UK1AXSd9cDCR+qaxASFUV24RlqW1s4VVxIXkkRpdWVpGakk3w8hZy8HJLTjhEeEUJxaTE19fWca2pkdHyUydlp1jYv0NDZTN/EMONLS1y8dZs7rz7h1vO37D19zd1Xr7nx5CkbN29x7dEzbj57xf6Lt1x/8pqp5fM0NJ5lcqKNydEW2luLGB/vYKCnmt6mKhzlctwVStwUCtzkUlwVSlwkKtxFCrylKhykCnQ0RYgFYiRCMSKBCEORBH8tOV5SMe6a6niLFXTW9HB1/zHRRx3wE8jwFkjwlyvxl8rxk6twlMqxEkqwEcs4KpZhLZJhqiHAz8qS6YlBljYW2Lm+y93HD9m+eY2J+WnOVpfh4OKIm4cL7wlFEtQ1NNDQ0MDQWA8LSwskMiXvHxYgVOhh7epNdkkl/bOrrOzsMbG2xejyOvOb28ysr1NQUU1A9Akml2/QPbRBRfMUl2+/5PyVuzT1zVFS28fM2h77j79kZ/85cxf2OV0xTEhCKaOru2zsPaBtYJzmwVlcAuLJKW5iYmmbwtIqjucUkHgin6DYFOw8fFEZm6EmV6ApPXBdaQhEaEqUiOTa/OaQGjb+kRS0LZKQ24iJuSOGUhV+Sm0iFDqEaulhK5biKZYTLFfhr1QSpNQmRKYiUqVDqLEJSm1tFLq6KHR0kejoo2dhgYG5JWpiOQYWNoi19EnMyKaisYWsgiKCY+IJiIwiLiWNpIwTNHX2sH1tnyu3HnDjwTMuXL/D8NwijZ09VDW00NY/wsr2FRYuXOLBi0+5//wVu3s3ubR3lY8+fsXG7hVWty+ze+ce9158zLPPvuSz3/+Jb/7yTz7/49/5+Ls/8vzLH/j42z/y8bc/8uzzb/ns93/l1de/5/mXP/D4s2/YvfeER598zfXHL9h7/jE7dx5g7+7NhxqCnyku6iLpgU31HenlJ/rLL99riGWIFVpIlErUhGIMzI6yvH2NvWefcOnec/berWt+9s2fePDJd9x+9RWX7zxj68Y9WnpHEUqVfKim+d8srr+cN/8ZFfUu2A9IMnLUhQd9+Q/VBWScyqWgopzsojOcKi6kvK6awrISistKKK88S2VlCVlZKcTHR1JQmE97dzcTc/Ps3txj7/4jLu/fY+PaHhf37nHl3mN27j7kyv3H3Hj8nO3b97l05z43Hj/nyv3HfPTx59x5/pbHn3zNw4+/4uLVm/T2NzI81MDiTBcdrUX09VSzsTrM1HgPjkol7hIFblIZLlIxjmIxblIlDgJN3OUynLVUaAs0UQhFaElkKARCzMVi/CRSAmQq3KUyPNQF+Goq8dXRw0MixUcsw0csJVCuIFChxEMiw1ogxlIowVoix1oix0ooxURNgxgvdzY3FhiZ6mF4sp/hqRE6hnpZurBKbmEe/+O3v+bQYQ3eKzqbx/GMRJpbanBwtcfLzwtTczN09QzQFEt5X02TwyIxNm5eNHT2MTQ9x8jcAn0Tk3QMDZNXVk7CiQLOdSzi7H2c5u5Znn36Jb0jk5TW9eIdkkbksWxK6+tJP51DfHoa4QmpOHoG4xMRi5NfCNrmNli6eGHn6Y9rYDgm9q5Y2LtjZuuOub0Hxkcdkap0EUlkHDqijpqa8J2wI+KQUIK6WMbhw+o4+oST2zBNcn4rhiZ2aGlK8NHSIVCuIkBLF0uBCFexjCCFFoEqbYJUukTqGRGh0iXEyJgj6uoIZTLEMhlqYjkRSck0dnWjZ2KCplyOwsiEjeu3uPv6M+YvXWP12i127n7E5Vv3uXbvEQ9efsKrr37gzrNPuPbRKz56+zlbN27S2NXJytZFtq/vc3n/PmX1bVy+fpv1zS2mZyeYWZjiycevePL6DS8++ZJPv/8zX/7hH3z1p3/yye/+zLOvvuOLv/ydr/72D775yz94892PvP3+R7772z/58o9/4+3v/sBXf/pPvvnLP3n11Q88+/Qb3nz7e5598S3PPv0aO1dvPlDT/BnXJJApESm1ESpUqImlCGQHQS15N1aq+VO5LlOiLpVwRCThWFomU4trtA2M0jcxR0vPEPVtHZytq6e4po7SugbK68+RnZ9PXlEhKeknUBOID8S6X5Tl6sJ/B0D+Eh31r1c56iIZvz2sQUZOLu19PRRWnCU9N5vckkIyT2VxMi+bypoycnIzSU6J5WR2Oi2drYzNzjG1uMLqxR0u7d1n994T7jx/y/7TV+w/fsn+o5fcffqa+y8+5cHzT7n1+Dn3Xrzi0etPuP34KfsfPeLyjT0WVs/T1dtDfUMhc9PtzE210dJ0mpbGAlqaiqitKsBGJMJNKMNFJMVJJsFBJsFNocRdJcdNLsVZS4WOSIhKJEFHJEepKcBMJsZTJsNPJMVTJsVDKsVXpMRLIsNLIsVTJMZXKiVYocBXLsdJLMVaJMNMIMJKJMVKLMNUU4SZhoBgZzsWFkfoGWikprGc+fUFxhdnmTu/THldNb/58APU1DV4r627mea2OuYWJ1AZaCPXVqBvqIPVUTOOWltiYGKMkYU56iIZ5tb25BYWU3WuibKGRuo6OimqqcXc2YmAqFhsXL2wdHTDOyQSK2cvjG1dMLF1xdjWGW1TSxQGxhhYHEXXxBRdY0OkCi00RTIE4oM/n5pIyoeaQn6rps5hDQ0+VNPkfQ3hAW5ILEMgkWJl64BIpY2GVM4RgZBDIjFqIgmHDqth4eJPee95jhd1YO3gg42pNZ7aevjKlPiptLEUiHAQiPGVKQjR1iVIpUuQQodAqZIIM0tSM7KITkrlWPoJcksqGV1Ypr6tA0MTYw4LNFEYGjO6fJ7Va7fYvveEK49esvvRU249e8OD15/z0esvePr5d9z7+Avuv/6KW8/ecu3eI9r6+ugYGmRl+xKLW1ssbm2x//gp+x/d5/yFZVaXp1hfnmF6pJ+BjhaW1xbpGeqjd2iAC5cvc+32Pe4/ecXDF2/ZuLzL/OoaI9PTrG9f5PzODrv7t1i9uM3E/ByDY2OcOlNASVU1+aVlNHV2Y2hqgbrooDcslKsQKrUQyJUIZArUhBLECq2fS/afHgRihRYaEjmHJVLUJTJS0jPILyzi1JkCElNTiYyOISQ8lJDwUHwD/QgICSIyJorg0CCCw4IorazGyc2L33x45N+m0Y5oin4O7P8a6D8HvFSBukjGbw6pk1twhsq6KtIykzl+IpkT2WlknUwjNy+T42nxxEQHEBXpR1JiBKfzT3KusZ6GpgaaW1tobG1mYGKc/qlpFjc3uXzzJrv7N5leXGBmaYmltRW6Ohro62pkZLCdhZlBZqd6mB7vpOLsSVJTYsjLP8bE6Dmmx5sYHKiis6UYH18bikpPEmJvja2GEFepAmexGEeJBGeJFC+5Em+pAnupHF2hCIVAjJZQikpTiLVUhrdcQahMRaBMiY9SCw+RDE+RBC+xBA+pBF+5jCDFwV3fVijGQijGRCjCTCDCTCjBQiLHQlNIfLAPU7N99A+2MDTey+rFdRa3zjO7vszgxCgNrU1UVJfw3rnWanoGWxkY7uCogz0Oro7YOVpjbmmETCXHysmZ0voWUrLykeuaotQzJjQ6nqKqGgqr66hoaSc29TgilQqZjg5yLT3URHIOC6QcEkk4pCnmkKaQDzQEfKAm5P3DQg6ri1ATipBra6PU0UWpo4+uoSl6xmb4BgUTk5CIm48vkceSCY0/xonTBTi6eaAmEB/wwSQyDgvFqGkKUBPLOCwQ8dsjR7DyDqWobY7jhe0ERaXh5xWMs1KHAJUuIfoGHBVLcFYo8ZUr8JMqCFBoE6ili4emgOPu3jx9/Sk3Hj5j79ELbr/8jO39O4xOz2BgYsoHahroWRxl9dI1nnz6FXeev+Kjj9/y7MtvefT2C/afvmD18hVm1i9w6fY9Vneu0tY3yNmqStJPZpKec4LQuGhO5udSXltJYkYmWbk5JCXFEh0dRGJiBLHRgQT6OePp5YSnlwu+fu54+7oTHOJPYJAfUdHhnMw6TmCgNwGBXkRGBZNwLJrYhAi8/NxxcrXBy8cJPz83/IO9iU6M5FjaMbT1dX9WsgVSBSKF6oC6KlUg/EWZ/lMG13w3VqopkXNEdDD/HZcYz4nsTBLTksjKPUVweDgRsTEkpadx/GQWYbExFJSUcOrMGfKKiigoPktHTz9aeoYcUhf8GzLqv06k/XRPF767JmiIZaiLZHyopkFCUgKnC04SFe1PYIATvt72xMcGkZoSSXxsEPFxQRxPiyYtJZqT2Wm0tJ7jdF4Wp3MzKC/N49y5coYGOulorWFyuI2mmjxyM0LJOObNqfQA0uOcKTwRRHayN6FeRqTHupMc6UxMsD22lrokJPox2F/F9EQLE+NNLM304uHlwNhkN6UnUzFT18BZqsBNLMNZKsNZLsdRJMZZLMVGKkNHJEIpkqAtkqEtFGEvluMpUeAlkuMtlOMtUuAhkeAoUMNTpsBDocRbJsNPIsNDdhDMRppCjARCzIQSzERSjAUizNTUKTiRTO9gE+1dtfQMtrO4sczcxgpji9NMLEwxtTjF2MwI79W3VDI81klPbyPpJ08QGRtFYKg/Lp5u6JtbklVYQX5VK9VtQ6Rml3DUyYf31SV4BITRMz7FzPoGYXGJ/OrDwxwRiJHr6OPo7o25nQNHnVywdnLDKzCI9FPZRMQnkJSRhU9wGKFxcZytr6Wxu4vimlpKamppaO+ke2iY5q4u6ts6GZ1bYn5jk7n1DXyDQvjNITWEMiVShRKVrg5HNNTRMTbDw8ef33xwCFN7H46f7SatqBVrZ39Cg6MJMLfGW6YiUFcfS4kEe7kcT4kMf7kSP6UWgTp6+EplJDm7svfgIVcfPWX3zgPWrt6kvrOLyrpa5CptNEQyVAYmVDe1UtfcyvETWeTk5ZFzOptT+dmkpicTEx9BYLAf4ZEhBAT7ERTih6+/O86udhiZGuDs5oyllQVe3h7Yu9jh5mGPvb0ZhgZyTEy1sbIx5qiNMa4e9oRFBRES7k9QqC+JyTF4+7lhYWWIg50F7m62eHk64O/niqeHHXa2JgQHeREc7Eva8SRSjycTmxRH/tlC6luaMbe24Yim6GcxTfAuU4tkqgOc8rvgFsqU/0ZnFckPsE9SpYr8wjzyzuTQPdRL59AwzT1DVDd3MjA1z/jiGi29Q/SOTzO3sc2tJy9Z3bxMz+AoweFR/McHh9+V6RI0RP9OjPklWELw03CMWIaGUMYHh9WIjYulpbWOysp8CvKOEx0VQFpaLDk5aWRnp5FzKp1jx6LJzjlOZlYqx5LiyM8/SUpKNNknk/D3dyEyMoCIcF8SYoOICHEjOT6QuEgvTqZHk50RQXZGBKmJgfh52xIc4IKjnRnhIb5EhfuTnhbGUE85PW2lzEx3cmVnBTd3R/Kyj5EREYiFVISlVIqjRIqzRIqrTIarRIanVIGDXIm2SIRKLEVLKEZLIMRWLCFQqY2fXI6nRIqbWIqHXIWrSHZwv5fJ8BBL8JfK8VSqMNLUxFQkwUBdE3OJDHOxDAN1TSyEAvKzk2loOUtndz2NrXVMLc0wt7HM5MosE8tTDE8P0TfazXu9Q+30DLRSVXcWD18vYhLiSEhOxtnTh6TMXBp6Rilq6Ca/qo2S2i6STxZjYOHArw8L8A2PpK6ti5wz5ZwqKiMkNp7Cyhpm17fon5xhbGmJiaUlSmprKas/R0l1NbnFJRzPziG3uISC8jJOFuRT09xIbFIiialJZJzMJCImiqDwYPxDAwmLDicoIhh3H3dCo0JJSIkjLiGCxMRoLG2tMLayJSg8hvcPq6M0siOjvJ+TVV0YmdnjaONCiK0driIZnkodLMQibMUSfLS08VGo8NXWxldLB2+JjDBzM86UFBKZlEh27gmS05MJjo7A2d0ZdU0BRwQihHI5YTERhEUE4+LqgJe3O3b25lgeNcTJxRpvP1f8Az1xdrHH3cOZkDB/fPzcsbWzxNXVETd3Jzw83fHz98U32IfohDA8vBywtTXGw8OO4DBfAkJ8iU2K40RuFjln8jiefYLhyXF6hweorKumvrGOgdFBRiZH3wEvZ5iZn+PSlV3OX7rEzv5t7j5/dYAzuv8RD56/4qiDKx+oaf43GONP2fOX1NWfAl1TokCurY9QqkLPyIRzrY00tNYxONbP5Nw8Q1MLTC6t0z44RvvAGMNT85zr6KZzeIzO4TGGJqdp6eygoqoCAyND3j90hCMCCRpC2QEs4v8D+CiQyBGKZQglctQFEo5oivH28yU17RgxMSFkZacQGuaLj68rCYnR+Pgc/LaWliYYGOng6GxLaHggeQU51DfW0tHdTnVdFZ3d7QwM91HfdI7B0WGGx8eYXJhnbGaW5QvnmVtZYHR6jO1rl7ly6zpTC7MMjI/SNdBDS1MR3Q05VBUn09hYQP9QC75+rnR115AS7ouZhjrWUimusp8yuAQPmYwAhTaOMiUKoQCFSIyWQIpKID4IcpU2gRI5PmIp7lIJblIZHmIZnhIpvgoFfgolQSptHCUydDU1MRZJMNYUYygSYyAUYaghwM5Ih5amUhpbzjI43M7CyjRLG8uMLcwwtjjD4PQwPSNddA228l5TZwMtXU00dzVxuqycisZmWnoHqWruomt8nhMldaScqaGgvoPihh7yK5s5kV+GkZU9H6hLsHfzpaa5m7L6JsrONVDe2ERRTR0dw6M09XaTmJ6Eo4cT/qEBePh5cNThKP7BvgSGBuAb6EdgeBARMRH4+Hvh7etBWEQQEVEhhIQH4ePvjX+QDyERQSQkxZGZnU7y8WMkJMVwMjuDpOPJBEXFIZLr8P5hdUztvEkq7CL6ZCUmli6o5Po46ujipVDiqaWDmUiMtViCh1ILb5U2jmIJLjI5LiIJgSYmhEeF4x0cQFR0KGERQYRGh+Hj54VIpuCISIpQqSIwPARvPw8CgnxISUskKCSAqOgIsnNPEhETSULKMfLPFnOqsIDyumpKayopra2isaOdjv5+Wnt66egfoLmjg7mVRSamxlg/v8zNvessr62wdXmHta1dHr/6jNdffM/Lz77l69//ja9//Buff/cjH3/2Gc/evOHJ67e8/PwrPv3+R77/6z/45Lsfefj2Cz56/Sm3Hz/j7uPHXN+/wezcDKamZhxWF/43eupPgSWSq35W3H9S1qUqXXQMzRDIVaiJZRiaW2BkakhEVAApaVHEJIQQFR+Jg4sDHj4e+AZ44+LuiJ2TNR4+bqSnJxMZGYy3lys+vp4IpdKDKbVfrFP6pcr+swIvlh2YZ0QSNGQSKuuqaOlopK6xkq6Bfsbn56k8d47SmlqGJiepa2mhrqWFtp4+RqammVtdYWt3l6XzG6xsbjK/tsrk4gLnL11id+8W5y/vMLm0zP6jJ9x6/Iz9J8/56PUn3Hn+kseffM69V2+4+fgFV+49ZvvmPmVlp2iuyWSgs4j29mLGJjsJCHCjoiybuoo8zCUCbMVinKVSPGUKvLS08VYq8RbLcZDKUYmEKERitIUStIRCnBVKAhUqAqUKAuVK3EViXIUiAlTa+MoVuEskeCsU+Kq0sRQK0RMI0NUUYSgQoScU8f+y9VbdcR/Ytm8e7ununcS2rGKxUWZmZmaWLbQki7EklVTMzKQSM1ksWWa249hxkk6ne0Pvs++54477QX73Qel0cvZ5qFE16qleZq3/mnOuOVeIpaQsWMiFEwfw+g0YzLX4Aib8YSfdg910jw4S6mjBFwvQ3BVFb1XzhS/qw+Zz0NbXSaB7kHDfCA1mF2pnCFOgA4UjginSh9rXTpnGiSXUSYPBzvXMPESyFATiZK5nF1Cj1qOy2rmcmU21SoPJ78fk9ZCdn8vp86e5eO0S5y6d4XbWLTLu3CA79w63czLIKczmdvZNLl45y5nzJzh95hhnz53g6o2LnDk3nwZzM+Mq129e5uKls1y5dpGMrAyycrO4dOMqR85cQJyQyr8siGPdzmNcKzZy+nYlazfvZ9fOw2xKTGaPTMahtKWk/0Je7ElKYV9SMptFQnbIEtghknFk1TqatBpqVUou37hGvVKB1mqksKQYSWIKC0RSktJXYw8G6RoapHtkmMGpKR48fcGrbz7y3c9/Y/b5C9798Gc+/PQz3/z0M9/869/59t//Jz/85//ip//5v3j96TNPXr/hu5/+wvuP3/Pk5WuGRu8TioRoaWtlYnqWd99+5u133/Pq43d8+PNPfP7bv/HdX//Gp59/Zvb5M7r6u2npaCbaGkJvVBII2Bkb7aWl2YvZpkOjqae2+h4NdfdQN5Xi8xpZvz6dRYuF/w1YvyXafquNx8sSWbtlG6kr17BQKiNt7XqOn7/C5u27OH/+LLcyLlFcmovVaaK0spibt65SXFLAjVtXuZlxjZs3r3L54jny83LILyiguLyK42cv88ev4hAIpf+NbZ/PZf9FNxclEC+cb0wVpaSittoJdfXiiLYxMPOM6Vcf6Z99Ruf4AyZfvufBu488+fYH+qceM/PiGyaevGRwapbRB4+YePSQgYlxBianaOntI9bdQ2tPL51DQ0Q6uxh/+Jie0XEmHj+hf2KascfPePHpB15//xfGn77h2bc/EAg7CLjlGNT5uN0NxFodaDQ1aJqKcbtV5N++wnaxhH0JCRxPTWNv0jwJN/+4nsJSiZQ0qYxUoZhlIgl7EhI5mZzCqYRkzqYs4WRyKodkCRxLTOawNIFDiYnsE0rYLpaxUihiqUDIEoGIFSIJy0QylghEpCxcQG15AVanEoXyHnpT3TzIh7qJdrfR3NNOuDNGsDVIjaKKLyweK239XbijQaLDUzjb+qgze1C7IpQ2mtH52ylVOWh0t6L2tqOyh2gwWDhw7DgpS5YiTkwmOX0tSouTWq2J7JIKtHYXZp+fep2e7Py7ZOXmcOXGda5n3KS0ooysnCyuXLvMlZuXuZl5g9yCbG7cvsbtnFtcuHSWc+dPcenqOU6dPcalq+c4c/4ER44f4NTpY5w6d4Ksu7kUlRRz/c5N0tJXES+S8YevFrHn+BUKFF6OXy0kefkmdu48wrYly9kqkbBDlsBKsYS1Uhm7fjEYbJMlsFWawLqFi7m4ax/9g310D/Xh8LoINodw+p1kZGawZsMmlqavJXHZCpz+AH33hxieGqdvYoyHL58Tammmc6Afg81Gc3sb4VgUp89LpK0VTyiIy+/FYrdQUlqEWq3AYFDj9LmJtEZRahTUKappVNZRVl1ObYMck0WP2aKnrb2ZibEh/H4Hk9PDtHVGcbis1Cuq8fuseBxaDKoKDIpi7NoKjKpi6isz8dsacJrk+N1ampu9rN2wjgWLhb/TpOfJLdmvIP/Ha7E0gUXSBPLLK0lYugJp2jJWbdrOlr2HuHTrDp19AwyPTTD58AktvX1Eu7rQWW3UqzUY7U7URjN3i0oprqrEG43iijTTMTyGXGtikUhKXHz8ryaZ3+7l8WIZ8SIpIoEUoUDKwsUilqxaT7BjkKG5Nww9+sDAo7f0PHhB/8MXdM884cE339M8NM7g3FPe/PhXnn/3Iy8//8iDV2+Ye/mKzqFBRmamuD81iSvgRWvSY3VaMTuseEIBdFYLwdZmBifGcEfC9I6N8eTte6aezlcfv/ruZxxeKxZjGU5rJXZ7Db6Ajo4OH057HWZrHZ2dIS7t2M52gYC9iQnsks3v5QcSU9gqTWSZREKqWEKqUMxKsYRDKakcS0icj19OSOa4LImDYgmHJTIOSiQcliRwMiGN7QkppIhELBGKWCEQs1woZrlIRtrixWxPT8Osb8Dp1aNoLMTh1mJxGWjujNHa10lzdxstvR24wl4MDgNf+FuCeGMhAu0xPF2D+LuH6Rp/hDPWR63ehcYVpVJtR+mI0jbygDqdlbRVq9mwbSNbdm5h5749pKav4dzV21Q16Wg0Weejgo0mymvlXMm4xolzJ7iWcY0TZ49z7MxRzpw/xemzx7l0/SLnr5zn0vWLHDl1hLOXznDs9FH2HdrL3gO7OHLsICdPH+PYicOcPnuCU2eOc/r8Sa7cvM7tzNtcz7jOkvSVLIwT8McFi9m8/yxnMyrYe/wqwqQV3LpdyM4Vq1kbL2CzWMYKiZRVIgmbxQlskcjYIktksyyRDQIJV3ftIeDWo1FVUV1ZSElRFnk5V9m3exOJqWms3riFlCVLsFr0uB066qsLKMy/QXbODc6cP8bFi6e5cuUc588c48LZY6ibammqL6e6vICaqhJysu9gtVvxBAP4IxE6B4aYe/acgdH7jM5M8+0P3zPxYI6ugSG6+gbxBEO0dnTyYO4h41NTPH31khdv3/LwxUuev3nPp59+4uOPP/Li7VsGR+/T2tVBZ08XvX19dHR2cH90mNkHU/QNDrBm42a+WiT43SN6/D8MMb+w3f8A/AKBmGVr16PQG1kkTWTn/iMcOXOR1DVraBvsY2B6jM6RITpHx5l+/Ybp12/oGB1jcOYBj96+p6V/gN6JSQZmH9I2Ms7Ag8dE+kbwd/ZzI/suf/x6we/A/dtcuLhfoqMEkgQWCcUsEkmoVWnQOT04I+30Tr8gOjRD3+wL3vz57ww/eoU13I6zuZP2kXGa+4cZffgEZySK1mYh2BpGb9Pjj/goqyjG4bKg0SrIzM5ArVdjsFuwBwMMTE3TPTbO1IuXjD15xujjpzx4857BqYfkl+YSiegY7PfgctTjcDYSCltQNhUSCptw+Y3cu3WVjYJ4diclsluayF5ZIvsSU9gsTWS5WEKKSEyaSMQ6WSIHEpI4IpVxWCzlmFTG6aRUjkoTOZ6UwmGZjJOJKRyVFfXK+wAAIABJREFUppEeL0YmFJAqFLM8XsRSgYi0eCnJC7/m9IHNeDxaQs0uLFYF/rAdm8eMN+Il1NFCoC2Gvy1K20AXRqeRL8weK6GOZoIdLZQ06dEHYkT6J7BHe6nWOrhXp0dudOOOdXLlTi7JK1axfssmdh/YxZadm1m3eQOrN6wnIW0ZJy5coUxej95mpqy6kryCAk6fP8WGbevZuXc7h47uZ9eebWzdsZH1G1eza892Nmxay6Yt61m9diV79u8i924WWTm3OXvpHJl5meQW5HAz8wZN2kZsLgvFFUWodGqqq8tRNNVy5cY1FgtFJKQt5+T1Ao5fymPj9sMkLF3N3YJKNiQtYY1QxCZpIksFYlYJ50G+PSGZjdIENknnQX5w5Qrk5XeoqbyDw6ZCqSilpjyLiuIs0pYtI16SwLL0lXR3txENudFr6mlSVFNSWojRpMPtcdKkVqLRaaiormRgZJDx6WnaunvoGR5lZOYRc68+8PDtJ55882fe/vBvvPvh33j87ns+/OXv/Pgf/y+f/vZffPuX/+Tbv/0nH/7yb7z49numHr9k7OEzXn76M4/efcfsq9c8+/CRp99+Yu7de+befcPM23eMPX9B7+Q0XWNT9E/NMTTzkPszD2jp6mPNhm0siBex+Jf6ot8x2tJEFv/iKRcmJPGnuHjO37yFxedngViKJCGVPyxYjNpqY/r5U2ZePOH+3AwtQ8P0zcwRGxymdWiY7rEJBien6Rsfp39ygsfvPzE0+5jmviFCXf3YQ61o7R4S01bwdZzgV4D/tv54Pq5ZRtwvfzp/+noR129nYnV7uHD9Fnp/M0+++wt6fwRvRx99kw9wRlqo15spV6qwhSK0DgwR7uzGGYrQMTBIsCVG7/AAo5OjtLQ34wm4CESDBFuiTD19wvPPn3n23fc8+/QDjz985sG7j8y8+YbBuccMTc1SUVOIUllAR8yC01qH0ViJ26vCbK4mHLVicWiwWXUc37KJzUIxu6SJ7JUmsPMXd9oqqYwUkYSlEgkbpAkcSpyXcA9JZRyRSDmdlMKppFROpKZySCbjZHIa2ySJpCwWkiwQkyKQkCIUkSwQkbRYyprUBLSN+bgDOgItPgIhGzqTknB7mNa+jvmdvLONaE87oa4YFq+VL9wRN4H2CMGOGA02P7dK5DQ5omi9bZQoTBTWqimp17Dn8GGWrVrJuk3r2bJ9EweP7WfH3u2s2rCGlWtXkZCayvqt28nIyuLqjctcuHia8+dPsv/ALjZsWkN6+jJWrlzC8uVpLFmaRHr6UtZtSGfHzk3s2LmZ4ycOcvPWZQrv5aI3qGhUN1LXVE9ZVTl1jfU0qBrQmrQ06ZQUltwjO+cO94rucvTkcU5fuEB1o4rciibWbT9E2tLVrNuyky1b97FalsxasYy1IilpAhHpQimbxAlsliWxKSGJDZIEVi8Wc3zzZkI+Ey6XHn/YQ0d3K8GwC41WwboN64gTili+ag0uf5CO/gGC7Z30jk3hibTiibTSNTxBtGeYgeknTL98z6P33/Hk2z8z+OAFky8+8PjDj7z4/Ffe/vivPPv2z7z4/DMzb75l+NELXn7/Mz/+3/8f3/3H/8Pbn/6dJx++4+GbD7T0DjH15BWvv/szT95/4sk33/Pux3/n3Q//yrsf/8bTbz4z+/wN009fMzr3mMnnzxmcfUDP5DTR3j667o9QWVc3r1NLEpD8oof/7waUOOEvDLc0gf/rqwWU1tbhDEdYIJIiTkjmyzgBN3LycIbC9I2O0drXR7C9nc6hMRzBZjRWJx0DwzTpjVTW1aHQqNFYTLjDQWx+Lw16HT1j40S7ezl29gJ//HrRf4tw/nWqC0XECyUIRAksiJOwYvVGnP5mzJ4Qwe5hnn/+KxpXiDKFhvahMTqGx+gbm8HX1k6wY760c+7lWwYnZ3j73WeGpiYJt7fR0d9DtC2GLxri/uwMg1PT2MMRhmZmGX34mOnnr5h9+ZrJZ89p6R9gZG6Ojr4eyqryMBqrcNkUqBqL0OoqsNoVKJXFuDxaXG4jSl0dhsYaticksE0kZadQzC5ZEhulCaRL5vfxpUIRm2SJHElJ4aBMxonkFE4kJHIyMZljSSkcT0yeb2FJWcIygZBEwTzIk4QSkkQSkuLFxP/xSy6fOkAkqERvqaVjsINIq58mXQO+Zh+BtgiOsJdYXyeh7hZi/e24I+55kLf0d2APuqm3+smp0iC3hCioM1ClNJN9rxxpcioiiZBVq9PZtHUzGzZvYOvOrazesJbEtFSSUpNZuSqdZSvTOX3+HOcvnuPg4X1cvX6RjKxbFJWXkJGTidKg4W7xParqaygovUdlTQXlVeXkF97FZDFiMGlxuu24PA5MZgPy+hoMRj2+QACr00FhSREmq5VoWytGhx2D1YY/HMXqC6A0Wzl07Awbt+xgy6bt3MnM59DB46xLSmONQMYasYRUgZAVAgmrRVLWSGWsFUtZK5KSHi/i5snTtHd0Eoi20jM+Q9fEDBqni/KGBlasW8OC+HgS05bjibYxNPeM+49f8+j9D/TPPadn9gnDj18z/eojb//ydz7863/x9ONPPHz3HR1js0y+/MDYs3fMvf+epx//zPSL98y8+Ujv1GMevv+OJx++58V3f+HR+++5//g1E8/e8OSb73n27Y98+tt/8e7Hf+XDz//Ot3/7Ox/+9l9885f/4PUPf+bR2/dMPn3ByOxjJh6/YHB6Pk7bGWkh2tNP7+gEZoebOKEYcULy72qMfncFJkz49ZRUmpqC3evB4nYTJ5YikiWySCAk914haqMeg81EpL2Fy7dukFtUiFypJNjaxuTjR/iaIxSVl3Dj9g2qFTVkFuRR2agg1NFJpLsXs8+PXKsjaemKXw0yv+02jxNKWCQQEi8QEy+UsjBejCxlKQqtkbb+YfztndgjMaz+CHmlpVy5c5MKRQPDU3MYXQ6yiwoob6ijra+P/LJS5I2N1DU2YHba8EdDOHwePOEQk48eojIZKJPXYLBZUGhU6K1mXAEfKpOW0toKmgwqKmtKOH/xGJGog1DIgterp15RilJdjUZbi8HYgKKpHJ1ZTnOzjVtnj7A+XjA/xcVS1ksTWCmWsVQgYZVYytaEJPYlyDieksKZ5DROSpPm/RqJSfNW1tRUdqSkIlssQCYUkSAWIxOJSBHIEH8Vx65Nq5BX3MJqrsBsbSDU7scVdWPzWfA1e/HG/Pjaw4Q6Y1gDTpp7WrB6zXwR62rGEXTiDnuRm70U1huo1jkw+Vq4lJHLV3FClqxcyc69uzl96SKltXXkl1VwK+8ueUVl3MrM4+jRg1y9epHVG9Zz+spVesYmsfjDhLr7sQQiBNp7cERacURbcERa6B2fwuzxobNYqWtSYvX6sHn9hNvasXl9GBwOvAEfHp+HWFsLFocDXyhEIBLBEwgQiMaw+fy4gmGcviA2fxB5kxqJSMaZE2c4tv8odbVKrl66xr51G1i+WMhqiYTkeCErhFLWiBNYJZGSLhSzViwlbUEcVSVV88zs7DNm3n6md+YZrUPjGJweUtLTWSCSkpa+gdbBCbqnnjL7/kem3nxm9v0PNA9PM/HyAw/efObJx594+uknXnz/V5599zP3n7zh2ee/MvnyW158/hsf//ZfPP3wA+NPXzP66Dlzb75h5uVbhmYfM/vyPVPP3vL4m+958Pojj9995puf/s7LT3/l3Z//g5ef/8rrzz/x6tMPtPb30zs6Rt/oGA9fvmJi7gn3Z54y9fQtPeNz9E0/pmt0gnPXr/HV4kUIpQkIJL/PThdI/9FqImOxUMofv17IkdOnmZh7SKPOyNdCCQsFIgRSGZl3836RsDroHBrEFQqhNugIREK09/XR1t//68vq9dJo1NNkNtIzPp/k2zo4hD0cJtDRzo59B/nDlwt+t5P/c5rPy2xC0fxTxleLBNzOK+ReVQ05JUXczM3jVk4eZ69c5HLGZW7mZlHTpMHg9qCy2nBHo7T293OvspxVa1aScfsadq8di9OKLxLAHwnij4YJNkcItzTjD/nw+F1Y7GbMDjNGu5EGdT1F5YVkZF7n9NmjuL0mvD4jDqcGq12NyaJCra3DYtdiMDdR31SKWluFSV3Lsa2bSF8cz2ZpAhtEUlaKJCwVSVgtS2BLQgKHElM4LUvhtCyZEykpHE9O4lzaEs4vWcb+pcuQxMUhFkgQi2RIBPPXa5JFAlKkQrJun0GrLcQXUOILWedB3RahpbeVruFuLD4Hsf5OesaH8LaEiXTF8ITdfFGjqCanIIv8krtcLaikUK4mr0LOhh17ESUms23XLi5euURJTSmWgBd/RydNVhsKo5G7xSVk593l4OH9HD95jCOnTrN6y3ac0TZ6Jx/ROTZLS/8w7YP3MTi8KHRGjA4nCrWGBmUTWpMWjVHN1ds3KCgvRq5S4A750VrNmJwO9FYrdq9/Xld2unEEgkQ7u4m0deONtdM2OII9EMLb0kprVw97tu1EJpCwad1mCgor2LdrHztWprNcIGKlREKyQEy6JJF0kZQVYimrJVJWi8QkfPkV8qo6huce0T/xgMlnb4j2DuGPteIOBNm4bStfxy0mMW057nAbfZOP6BqfY2DmKQ/e/UDv9HOeffqZRx9+ZOrlB558+yN904/pm35C5/gcY8/eMf3qW0Yfv6J1YJRQRy8KnQG1xYzOaqVBrcHm8dI5MEhzZzf+lhY6B4eYfPiUyUfPePDsNbPPXtM5NMrEg4d0DfSjNugw2SzYXXacHjfhWDODY2OMTU/i9rrQ6jVo9Do2bN3GIpF0/sz0N+0n/9jLF4ukxAvnP38ZF091YxPNXT0UVlSxff8hjp68iCRxKcdPn+fs1asUVVeSU1xIjUpBg1aJ0WHBEfSjNBopq6+nStlE60A/Y48e0zY0QsvAIPZIFL3bzZ17hdzKy+XkuQuIE5JZ8Ius97/v5/OP7fPff7loMeV1dcjVauSNStRGK3ZvgFBrG6HWFgwOF85gC3qPH7XDhcbmwBWJUFRZxrETh1Gp6zG7LJTJK1Ea1LT1dhLpaCXUFsMbCdOoVqDRK7G7rdQoqmnSNtKkbaS4oohbmde5dusSzS1+VJoa3D4zsVY/ZqsWk81Ak0ZBvaKaorIcKqrzUSorqa0oYsfS5axeFM8GkZRlUglJEhErZBJ2JiayWyThSGIyR1OSOZGazInEBE4np7FHlkSyQEi8QES8UIZIKEUUL0IQF8eS5CSyMs7SIM8k4KsjFFbT3uGltauZvvv9tHTHCLWFiPW00TbQSbS7BXfEi93vINwW4osaRSX3SvK4V5JLvlyL2h4gbdVavlq0iHUb1pGdm03BvXxUJgOuSAyzP4rRF6aqScnZK5fJvpvDqbPHOXHmOLdzs0lbmU72vRLah0Zo6Ruib+ohgzOP8MbasfgCBFrbUGg0OHw+fJEgjVo1dUolnnCI1p4eeoZHGJmZJdzdQ9vgMM09/YzMPiLWN0igvZvmngF6RibpGpuiZ3KGwdk5uicm6b8/ytXzF9m1Yy/7Dh7jyq27ZNzIYplQzDKhhJViKclCCSulSSwXSVkmlrJSLGWtNJGUBXHcvZ1Fk96ANxTF7g/iiTQTbm+hpKKUZSuXES8QkLZ0BVqzg3BnH5HuAe7PPePh28/Mvv7E2NO3DM4+ZXD2CbG+IXxtXTjCrSitHoJdgww/eMrwzCNc4WaaO7swmAyYLAYMRi1qbSN3sm5is5kxmQ2YbGZi7a1EW1tx+4KEY620d/URbe0g2tLMwHA/Lo8dlaaRyqoSFI1yLFY9hUWZVFbkknXzDJnXTlOQdYuVK9IRiBJ/d8P9Dxnt11tusYwvFy5m7eZtmD0+VBYr+WUViJLTSFiygoVCKWkrViFMSOL0lauorXb8bR10j47TPzXD8OwjOkdG6bo/RqC9neHZWYJtnRhcHhqNZuQaLZn3CrmTf5fTly6SXXCPQ8dP8YevFv6fybdf93MpXy8WcPjMKQoryymprqJBp8Pm92MLBvHEYnhircT6hnFFW/C1tNGgNyJXayiuria7IJdQLETXcD8mr4Pm3k5CnW2EOtppGxzAHvBj9znxRwM4/S4MViON2ibqVQ04fE4KSwu4eecaoYgXvaEReUMpaq0chaqWWGcLgeYQJpsBnVFBQ1M5FVUFmO166msqOLtnD6viBaQJ4kkRC1kllbJdKmOnWMT+lEQOJSdwLjmFq0vT2SFLRhS3mPh4IUKhBKFIijhexOIFCxHFx3Hn9nUK869TUnSNOnk2xcXXKC65jcWuRampo7A4F4VajkqvQG/RoFDLqawtRa1XYHYa+aK0Mp+KygIUjRXITT5OX7vDgsXxpK9axpYtG7h24yoNqiYq6hVYvWE0FjcWXwiFQc+N7AyuZVzn2IlD7N6zjYzMDLbs3MG9ympckRjuWDu+zgFMoRZCPQMMzMwR6x/AEYnijbUS7urF09LG6KOnTL94Q9/kLC2D9+kan6F9dIr2+1P0TMzSPz1H38QMsd4BhqcfMPnoKS1Dw/RMzdA6dJ+WoSFi3d3s37ufVWvWk7p6AzfzK6ksk7NMJGVJvJgVwgSSRVKWSRJZLkkgTSxhpSyR9UmpJC5YTE5GNhqrg0h7NwMTM/jbOnBFwhRUlJK+aRP/skiANHU5wbZeBmceMfPqPUMzj2kfGmNgao5Idz/eWBvN3X20DQzijbVg9Xix+wOY3D5Mbi/+aDMakwmlVoNGp0ZrUGNzWKisKiUnN5PGpjru5ueQk3eH+qZaGlT1FJUVkVuQR7W8htKKcrJyczFYLXT19WCwmiirLKNOUcedrNvcuH2DmvpaDFYL3QP9VNTK+Tou/lc/+G+rhH/bPBonlPDVYiGFFdX0jU8S6uhCrtLytVCCIDGVlBWruZWVy6r1m6hX61DojfhbO+ibeszg3HOmnr9j/NELOofHifUO4Iu14Yu2Euvqw9fcisntpVFnQKk3UFReTk5RCSXVtaQtT+erRYLfgXx+Lxf/83ctimfv4SNUNSoolcvxxlpwRZvxtbVjizTjbumk8/4kAxPTtA0M0j44TMfQfTzNMaqbGvG3RHFHI/SO3cfTHMUTixJojRFqb8HscRFqb8Hmc+EOelFolCj1aiwuG96wnxpFNXmFWSiaaggE7Oj1DVjtamxOHbGOGL6wD6NVi8WmpK6+iMrqfEItPlr627FaDdy8cJb1y5ci/vorVsTFsy1ezEFZArslYvYIRByUJLFWImPBVwtYtFDAokVC4uPiWfTV1wgE8ezesYPqyhJsTgNao5J6ZS16i4r6pioMVg3VDVVU1VdSXlVEWWUhVTVFNCqr0BsVaHR12J066hqr+KJJU0u9ogydoY7MUgUbdx8kOS2FHds3cOHCSSpqKjC5XFQ01FNcXUNecSl1KhVFNRXcLsgju7iY89dvcSXjDln5haSv30ijwYy3uRW9y4PW6cEWCBNo7yDc0UWT0YyvpY2O4VFCPX20jY4x9PARXROTNA8M0TE2TvfkNF0T07SPTjDy8Amdw6O09w/S1tvL8Pg43lAItdWCLRAi3N6NxR8g0tHBqeMnOXr4GJt3HUDvinLp7DVWJSSSJhCxRCgjUSBlqTiBZZIEUiUSUgQiVkpkJCyIo6iolKHZOQJtXfSOTzM48wBnOEK9Tsv+k6dITV9L4tJVuEItNPcO0jYwjN0fRu9wYnA4UZvNaCxmVHoDtQoF9SolVpcNk81MWXUVapOB8upK7mTfpk5RRyDWyvDUNIMTE4Q72vHHYmjMFqxeP55IjI7hUbpGp2juHaZ1YAyd3YfdH8MdbcPoDTI0+5BY/xCOcDPeaCtml4/ekXG6hsbQ2r1Y/FF2HjzKvyxYiEAsIF70+0k5z67PP75/uSierfsO4G2eD+IMd3ZTWltHnEjG2i27OXnuKpKkVJasXEWDRkNZfR1yjZpbd++Sea+Ieq2WSkUDeaXF1KhUaGw2qhVKmgzzXek6pwud3YHJ5cFgc+CNNOMKhn+d5ot/C+xfp/g8yL9cuJgdew+gMVsxOD14Yq1YAyG8bZ2EeoboGp2hbXCcUGcfveMzdI9NE+sb5P7sHCang5qGegwOOyqzgSaDFoffgyvgRm3SYnZZsLhtqAwavBEf98rv0ahuQG/RYXYY8fjtXLt5gSZlDUND7QT8Fmw2FWZzI96Ag2AsgNmhpb6+GKWiBLu9iUZ1NRavHZVBhdGio0nVwK3rVzm+dw97Vq7i0Jq1HN2wkTP7D3Bg315Wrl3L+q3b2bZzLzv3H2bzlm2cO3Oa/OJCGhsVqDQKbF4TKrMaT9SHxqKjSlGDyqzG4DCgNqrwhty4/TbkDRUo1bVUVRdSUVVAcVkuZVWFfGHzmjHaVHj9JoqUVjJLqth9YD+7d20jLy+TvHuFZBYWk19Zzfkbd7h4PZN6jRGDO0Coa4Bo3xjGUCfGYDsKi5eE5Ws4f+U6ZqcDd9CH2mTG4vaiMpqobVKj0BsIdXQR7RmguX+I7vFpIj0DRHoG6J2YIdY7iDvaSvvIKPcfP8EeCtNkNKG3WNAYdMgb6qhpaMDodGHx+LG6/dj8QSLt7VRX1rB+5Wq27TpA1r1qjh88znKJmBShiFSxBEm8iOR4MUtEUpKEYlKEYpaKJCyVJFBb10CtRs2du/nUNCqpbVRRXFlFTn4+Ow8cZOOOnSQuWc7lW5lcvH2HE5euUCqvQ6HRUFBaSmlNNSVVVWTl55NfUkK5vJ7mwfsMP37J8JNXDD56wcy7T8x98x1z77/j3c9/5/1f/4PZt9/y/Pu/8Or7n3n64XueffyRvumnDD16TahvjPDABDNvPzM494qOsTmmXnxg9MkbeqbmCPcOEejsw93cjtrqQu8OonMF6BmdIruwlD8uiv/VLvpPueyfU1MgmW8m/WqxkPyyKjzRNqqVOqzeEHeLypAkpiJMTCVOJOHLhXEcO32WwooaqpVaTB4fVY1KCsurKK2qo1FrwuYL0TUyjtEToExeR3VjE3KNhvIGBXVaHSqLFY3FjsHpxhUKU1Fbj0iWxMJ4EXGCf/6u30pr/wB+cWUtkY7u+Qs4txu9y02sb4Du0Qnc0RZaR8ZpGRpnZO4pk0+e0z82TllVFRnZmdQo6rmWcQOFSoFCpaCg5C45+ZnUNFTRqFZQVl2KvFGOyW7AbDdQp6hBb9Zgtuk4c+4obreRvt5m9Npa1OpKlMpyPD4bgWYfBksjioYiGuT5aNWVmExNaAxqLE4zdpcFu8uGN+RDa9KhNKjQ2gz4wn5cQT8GjwtzIEDn8Ag9Y+PYQmHCre2E21rwRMPY/T5cAQ/B9hAWrxmDQ49cKae2sRqNSYk/6qatO4bJYWLgfj/dg10YbXr0ZhXFZXeRN1ZjsOv4QqGU06SqRl53j33nrlCu1FGt1FGlUFNUVc+9KgXVGiv5chXX88upUllQmPzUmb3oA20YQx3YY/1YQ71Ua1ysWLedo8dOIlfUUlZRxLUbV6itr0Wp06Ay6lGaDBTL5XhbWuibmiHcM0DvxCztI+PYIzE6hkdwR5uJ9g/ROTZFuLufzpExLL4g3mgLkfYuYj0DtPQNEmjrwOjy4g5FaOvupvDePWQCAUePnaW8VsHB3btJEYlJFkpIEosQC4UkiiSkCOa1x0SxhMR4EWuWptOkN1KtbKJeo6JMXkd+aTlXMjIoqihn+959LBRJkSxZhivWTrBnkFqjjQarA3sghM7uxOz2MzzzEG9rFz0TD7j/5DUjj18z+fojD775gZn3n3n08SeefPyJmTefePjNDzz99BNDD1/w7PPPDD96xeCDp/Os+9O3TL/5xPSbTww+fEHXxENa788Q7Bmhf/oxLf33UdrcVKt0qC0OKhqaOHXpCplFJdTpDHibW1m9aevvnGSLxTLixf8Mb4gXSRFKZXwVF8++Y6do6x/BHW3D19yF3RelQanjy4Xx/GlBPH/6ehF/WrCQ/LIq2oYnMXoitPYNE+npxxyIYHAGaOsfwdfahqe5FUcwisHpQu9worXbMXq8WPxBVBYrnSP3cYRD2AI+nAE/S1ems2Ch4J+xzf8HkH8dJ2DT1h1kFeRzJz+PuyXFFJaVUlxZTnFVBQ6/D0coiMKgxx0J44tG0FlMFFeUkZmbTXl1OYXFBeTkZXMnK4Mz505y/eYVsnJvc+b8aTJzM7mdm0lGTgYN6nqqG6ooqy4lMzeDk6cO0lBfRihkR6+T4/Woqay4QzDswuowUVtfQn19IRplCYr6IiIRJ96gG41Rjd6iQ61XobMY0NtMGJ0W5Kp6KuRV6K1mGvUaHOEAvrY23LFWgl1deFpaCLR30nV/jP6Jafxt7TT39dI51Is96KDR2IQz5MTittDcGSXSFsbkstLR10G4o5nmnna8ERfVdSWYvVZaelv5ok5RjkpTidEkZ8/+g5y6eIWKJgPGUAeVehdZVY3cLK7hWmEFmaV15FU0cu1uBbVG7y8TvANbtBO9O0qj1c+67fvYd/AITXo1ZdWlNKnqkddVYnNYyMi+TXWDnMrGegoqy3GGw7T0D+AMR7H4A7ibY3QODxOIxXAEw7jDzRjdXkpq6iiqqqW4soaL129yIyeHoppqskuKOXnlIicvX+DExXPcyrrN9vVr2b51J2cvXGLz2tUkCAQkCCXIxCKEQiEJEilJQgkygQiJSIxUIGZp6vL5f9GeXkx+H3K9Hq3TRWVTE3nlJWzduYuv4uJZsW4TeoePJoubKo2JeqMduc5IRZMKvduPyuahuX+U1uEJ+maecP/JK8afv2Xs+VvuP33D008/8eib7xl/9pbBuWdMvvyGqVcfmHr5DTO/vHePP6BnYhaDL4ja6UVl96B2eGi0OLGGWtB6wnSOz9I6MknL0BiBjl5ifcOEu/qIdPcy+vAxR89f5F/ihPNRTr96w/97EsvCeBEpy9OJ9g4Q7OrDHesg1NlHuLMHezDI0XNnuZWdw8Gjx8nJL8DocNM2OIYlEMMVaUXncmPxhwh7+6ZYAAAgAElEQVS199KgM6G1OahVaymtVVDZqEFldeIIR3FGYzRZbdRpDYQ6OlEYdNRrmqiorWLpihUsXCRAIJzPav8tAfdbHX2xSMLZCye4cOkE5y+d4NqNc5w7f5SCwjsUFedSXlVCfWMt8voq6hqqqakp59jxQxw+sp/jJ45y+Ogh1m9cx9r1a1i7fg1btm1i996dbN6ynl27t7F+81qWrVrK5h2bOHX+BKcvnOLYqcNs2bKG8vI8fD4jbo8Wu7UetbIItbYKvbkRh0uHxdKIoq4QnaacpqZSNAYlVpcFq8tCVV0F1Q01mOwWmnQqaptqqWqopkZRh93nRm01YnS7CXf14u/sJNrbT7Svn3B3H93jk7QMDuFvb8cW8KA0q2nQK/A0+4h1txDritE70oM76sXpd2DzO7D4HXhCNrTGOhoNjahNGr7YsGUNGzavZtferZy9eZvssipul1RTrjJTpbVzJbeMmwVVZJTKuZRdwrHLWZzPLOZOeSPOtmF83WPUmdwo7UGqtFZWb91N8tIVXLx1nYKye2Rk3uLM+dNcuX6FwyeOcuXWDW7l5XA7P496nYbKpkZyykq5lZ/PgVOn2XX4MJn5edzJvcPdojyu377O+SsX2LZ7B4eOH+HUhbMUVpZSKq8mv6KEamUD2cX3KKmrwRn0cOrQASSLF7Ns6RLWrViOOD4eiUiKSDDfdCERiZH9Am6xQEzcwniOHz2FzR+holFFRZOSsoZG9E4PWruDK3dus2zZMhYLxEiSl3DhRhY5JVXklNWgsnsJ9gwQ7O6nb+YRky/f8fD9d/OXUR9/YOb1ex68/cCDdx8YffKC8WevmH31jua+YXqnHtAyPErf9EM6R6dpG57AHGjGGmwhNjhGbHAUrSeILdqONdxK1/gsXeOzDM69YObNR8aeveXB24+MPHrO/YfPefL+O2ZfvMYdbeZrkQSBbL5T/B/Gl/k45N8HNXy5cDFnL1+je2wCsz+MPdyKNRgj1j+CM9xK/9g03lCYwuJi2ru7ybxbQEZeIccuXGPbgWOs3LyFFRs3s3rzTpau2cCaLdtZs3U7ySvXsGztRjLzC4l0diBXK7mTn8flW9fIuXeXwvISbmbe4vzl86xYmc6iuHmQL/4N+fYrESeSslAg4evFAo4dP8SNGxfYsGEFq9JTWLpUxob1y1mzZil79mzh4MGdHD2yhwMHdrBjxya2b9vIzp1bOHrsCOs2rGPj5g3czLhBxp1bXLx8gf0H93Hk6EFu3LpGbmEu5TVl1DXJMdiM1CnrKSwt4NSZQ5SX5xIMmtHqqnHaFTTI8zh3/hD5RbcpKc1ErS5DoyxG1VSMorEcm8uM3WNDb9Vj9dqobZJjcpoxu8wotA00qBto0qmoaqiiVtVAoK2FSFc3gc4uWkfuMzT3iNjgCLHB+3RPztAzOUWTSUt5QwVVTdU4Qy6CLUGcfgetXS24/HZcfiueiButQ4fbb6JJWYra2ECDqpYvvlywgD99+SV/+vJr9p48zdWcPIrkCgpqGskslnMhs4w7pSpqjR6K6vXcLKzhTEYR2dVqChvNNDmbUTqbya/RcrdWzf6TF1i7aSvX7mSQXZDHrZwsSmqquHP3LnklpdSqNRhcHlRWO2qHHWs4jK+zi+aBISzBMDVqDUqzmcPHDrNj13Y2b9vM3oMH2bF3L/uOHGPz7j0cPXOSa1m3ybibS2ldHWX19ZTU12EN+Mi6fZNUiZCdmzeyde06BIsXIxKIEQokiIUiZCIRMqEYabwYqSiBRQsEnDl7CZM7iMUXIre0HIXBgtUXoqZJRfa9QlKXLSVeLGWRNIG8siqivcP0TT2kfWSS8edvGH36mpk33/Lyx5+Ze/+RRx8+8fD9R+4/fsb9x89ovz9OpHcAlc1JrcZAYVUddToTKpsTX2snLQMjOKNtDE4/YmjmMR33p5h794nZ1x/oHJ1m+uV7Zt98y/DDZwzOPibSM8jI3FOmnr1mYPohznALtSoDVn+Q4xcv8/UvKTC/XpaJZcSJxcSLf28lXRAnoqiihmhXP40GKwq9hVqlHqXRhsHppaWnH5fPg1KrYt+hQ/zp64UsEIpJXL6aJeu2kLJ6LWu27CB15TqESWlI05YiSVtK2up1yFKXsmz1Gi5cu0bm3Vwu3bjC8TPHyLuXx+Ub1zl7+SIHjhwgffWqeZCLZP9NM5934UmIk8hYs3kbWXfzuJOTyZXrlzl38QxXb1zh3PnT3M68xYVLZ8jLzyKvIIeyylLyiwvIuptNUVkxN+/cJisvF3m9nLqGOrJys8m+m8O90nsUlBRhcdpx+t0UV5RQWl1Bg1aFKxxEZVBxM+MiVVV5dHX6MehrUCruUZB3kT27N3H02F7Wrksl/+5lSu5d5/qVE5SVF6BQ1lGrqMZg0+ONeLG4LWjNGtxBF2qzGrPLgs6qp04lp7SmBJvfSe/oCO5YjNahYTrHJogN3ad9dILuyVnaR8cxuKwozWpqNXLC7WFMThN1Sjkuv51A2I1WV4/ZriXS5sdqbaC2KpuSkkwOHd/PF1KplNS0NBISE0hfu5FTF69SXNvItbxissrkZBRVcqe4iryKejIKKrieV8rdaiV1Zg951U00WvwU1ekxeNooU1pYs20f1zIyUei05JeUUFhVjdJipU5nwOj2YQs144i2UaUxUmeyYWtupWfmIeHBEYZ/AYQ9HObo0UMsTUti9ZqV7Nu/lxsZtygoLSavqIjswgKajEbqtTp0dicKg5EmixVfexu19XI2r1nJod3bSU9bilA4P8GFAilSkRSJUIJYKEEqliERyZBIk2nSmXBE21A53TRabYR753dNndtDlVqJKDmRPyxcwFciMSqbk5FHT2m/P0HPxAytw6OEewdwtXT8wiNMMvroKT3j0zijMSz+IG2Dw4Q6u7H6g7jCzUQ6ehiZmWNoeo6e+xO4o61UK3XUqvRUNWq4V1FN7r0SKusbuVtSzo2sHPYfO8n2fQfZdegom/fsZ+ehI2w/eJgNO/eQtDwdQVIqCctWECebT2P9bQDE/FnpPwk4oTSRr+MErFi9Dq3JitHuxB0M0tzegT8axuFz428OEmwJUV1Xw52cbFKWLiNeLCFOKCZt1XrW7jzA+l37Wb/zAOu37ydlxVpkS5aTtDydtdt2s3rrLmTLVrF+5z5q1DocoQjuaDPOcITS2jqKqiqprpezYcsWvl4UPw/w3xKDv/Scfx0nYNXGLZy+eo0dhw5y5OwZalSNNBrUFFeVcuX2dW7l3CavuJByeS13S4u5V1lJo8FAeUMDWpsNo9NOk1aDzmigorqKKnktVfIaFFoVJbW1lMprUZp0lNdVUa9uRGM1YnQ78IZ95OTdoq6+CK9Hi8OhpEGej0J+l4sXjhIIODl39jjHju5hz4613L51nmPH93Dk+H5sLjMllUXk3sshuyCLitoyrA4TOouWJl0TjVoFNQ1VFJTmUiEvw+5zEupop7m3h/bhETztncSGRumdniXc20e4sxVHyInWoSPa1YzFZcLpsxNp8WOxalEqKwk3u/CGbJSVZFCUd4Gzp/byP/74P/iivr4MpbqKWvk9zlzLIauomjPXMti0ey9rNm9h3ZbNrN20keVrNrB6wxZWrt3Ipl372bjnABt37+fwyfMcOnGOE+eucupaBgnL0rl08zY55eXItTqK6xsoqlfQZHNg9IUweMLUmRwUNWhQuYJEBsbpmXlCZHCc9rEZogMjdI6OsvfgflKXJrN11zbOXblITlEhuaXF1CiVFNdUU1JTg0JnpKRGjtpqxejx4GptxRkKsXvbJvZs2UiiWMbCRXEIFscjjBcjFsqIF0gQSRORJSazbOUa8opKae7tx9fZhbejg/6ZGUbmHjEw8xB/ewfVaiVHz51lzdZtHD1/AaMvgMEXJNTTR6izG43dic7pRmW1U6PW0mSxUaPWU1rXSEVjE3KdjnBnF639Ayj0Rjbv3suuA4fZsvsgG7bvZd22naSsXI0gIZl4WRJxYtl81JQsAVFCIqKE+VTaeLEEkSwRgSQJcVIqwuRURMmpJC1LZ9ma9SQtW8nKDZuIlyUhkCYhlP0zDOIf03z+pPQXJ9nCxezce4CSykru5N3mXlk+NQ01qPRqrt3K4PyV65w6f4lDR45y/NQZFgnFCERiBGIJCUtXsu3IaTYfOMHmAyfZcegM6Rt3IEldRsrK1azavJ3/v673bG4kT9I8025vZrsqkyS0lhHQggQIkqAmABIEtdYEQQGCWmstM6kymaqqsmR313T39Ijdnbuds7Uzuy/3uxcAM5lZtS/CEBGMQJAgHn/c/e/uj1hUgtkbIBSJ8/KnP3P/86/c//hnDq/vSS+vk5yZZWZlmepolK/zpdnS2hxzSxVq5DndtDyZApXJQk1zM56yMiJtbcxurDGxOEtTTzv1bU209XfTn0pydPWCtYMDTm5u2Tw+Zu3gkKMXV9y8f8vi5gbruzts7O9y/PyCq9cv2TjcZ/v0lIn5Wabm0/SN9DK7lGFobJCZpVn2jvcYGO5mZWWS1/cn3L865upyi7npfmqqixkfHyIUKqQ+Vkll2Mfl5TYbWzOESvzML2Vw+Ox09LbR1N5IoqWeZGqQuvpqdg53ODjZZXZhks3dRZbWZ7i5v+Ldjx/447/8C+/++Eeev/+Wd7/+E7/+x//Nn//7/+CHv/yJk5szDp4fcvnqkjff3vPyzQ0//vItL+9fcHVzzOmLPU6v9tnemmI61UJjvBS5XMKTF1d7bO9k2N6aYvX0JRNLG9S3tBIqCyHaBEyCDZ1ZRK7WIJEpyJfKeSqR8VWBlGcSGc/yJRRIpciUSlyBAP6SMsojDcztHLB+dsXz99+xenzG+f17zu/f8/z9D/zx3/+TP//H/+Ldr//Kj//2P/npv/0nH/7lf/DdP/87P/zLv/Onf/9v1MWiWEWBhkQTU/MLzK6sMbuyzvTSMtPLS4ykp5heXmJiYYH5zU12L845fX3P83fv6enrwWo2EQqFqYnGqKyqwVsYpH84ycnlFf2jKSZm5plbWWfn7JzMxgadQyNEW9qoiSdo7OiirW+IyvpGfCWl1CWaOLh4zrd/+pXbbz9wcHXN7Xffs3lyxu75BVdv33P/4QfO7l5x9fot3/3xV57fv2Xn7IK7bz/w5qefePnddwxNTPJf/vA1WpMVi9OHXnCgtghoLCJ6wY7OasMkOjGIDjRmAYPoQG0W0JhtGGxuLA4fgsuP2eHFYHNjcvpxBctxF1cQrIoRrqtHqjEgU2cLXhS6B1WUh8krubHHOZddpTdiFGyYRTsmq4hSo0Om0vBVnoR/+OoZ/+UPT/k6T8JX+VLyFWokciVSpYp8pY5QpInyxi6qEj1UN3bhDlVhcReitdiweQMEKutwFJVg8RZycf+OH//539g8veTo+iXnr96wcXTM5Pwcs0tLaI3m7Hz23HKZTJU1xjJFFvR5ChXOQDH+8kqqGpvZu7hkdX+fmZUVhicnWN3fY2Vnh4OLc1b3dtk9P+P5/T3ndy+5ePWSs9sbFrc22b844+79G06vn7N9fMDF3Q0v7l9y9/Y18ytzjKQGmJweZWJqhN6BLrr7u6iNVrK8nOb4cJWjgyVOj5bYWp+kurKY3t5Oios9jI93Eiwyc3SwzMpahqqaMOWVJcTidbz/8Ib3373m8sUpfQNdVEcqOT4/ZDQ1hNMtsL45R0t7jMbmKOOZCe6+fcfP//p3Tu/vef7uHe/+/Csf/vbPvPzwDclMktPbU979/J43373hj7/+wOv3N7x8d8358wNOnu/z+vs77l4esLc9yUSqg+WVaZ5sbs+xujpOZrqHjrEZYh19WF1ujFYLKm3WhSpQaHLxnAqZJjuiV6ZSo9Jo0Wi1aAwG9GYDlTWVBErDDE/Oc/XtL/z83/8fXv70K2//9Dfe/PIXXrz/nqO7txzcvOHdr3/n1S9/4eLd93z452yS4eD6ju/++jfe/PQLkXg94apKppeW6UmO0TM6xvjMLINjSVIzGUamp5jf2GBlb5+F7W3uPnzHyd0da4fHpJdXiXd0kl5a4e6b7zi7e8nhiytuv/mGF6/uEZweRE8hOtGOTGtApc8KCsi1hqx2ttGCXG9CabQi15tRGa2c393z7Z9+5f6HH7l6/57Dqyv2Xjxn9/yCrdNT1g8P2T45YX59jZmlJRY31nn9w0/cffuBtf0DfvynP9PU3sY/fv0MvdlGsKoOb2kFVm8AwRvEW1qN4A0h+kLYC0O4gmXY/CFsRaX4yyP4y6N4Smvxl0dxFVcRrIzjKolQHGmjun2EqtZBPKVVPFPqkOWArdDpUevNyNQ6ClTZPm2ZQoNcocnOu9cakahz8+4l8lzPuR6JSodJdOELhlGbbCiNAnK9GaPdjegNYPOFCEeaiLQPURpto7gmgaekBrOzCLXJhrOoJCuKUVyJyVnI7NoO//b//n+cvX7H6d0rtk7P2D45Zev4iMWNDXRmExKZ4rO4/PFWIFeh0OjRWW0oLVaG0mmml1d58eqeo+eXTK+ssLy1yc7RAas7W+ydnbC6u8PF3R1bR4fsnh0xszTH9HyGmaVZ0nNpNvY2WNlaZXF9lbWdbdJzGda215lZnGH7YIuZhTST0+M0NtWzsrbA/sE6NzdHXD3fZm97muJiJ1c3V0xODNHcXE5RkZm15UnOL/dpaqqnsMhDU3Oc84tjWlrjJFNDVNaVE22Osrm7xvjUKHaHhZracnx+Jx3dLRSWFLJzdsjf//M/uPvhAy8/fODNL7/w4e9/5/u//YWFjQyHlzt886cP3L6754dfvuH8+ojTq0Ourk94//0d1+9vePXuBYcHs2ytTXF6tsWT/aMVlpfHWZwfomlgnHjXIEqDEa1ei96gQ2vQozeZMAkmLHYLJtGESTQjOEXsXgd2twOjxYrD6ybSEKM23sjawTEn9284f/8NNx9+4u0v/8Tc1h7X777j7OVbNk6fs3J0zvzOAZsnl9x++wNvfvojmydnnN29YvP4hEg8TltPN6m5OdLLqyzt7NI9MszIRIqFtWX6k8N09PcwlkmzfrDHyfUL9i/OmNvYYGhyksPLSzb29ji+eM7y5na2Lv2797R1dZInkaIxmlGbregsAjqTFZXJitZqx+hwY3J60YtOjHYvJocfrdXByPQM+xfP2T45Y+vklKs3r7n99j1HN1dsnR7TP5EimUkztbxAT3KYtv5ektPTdPYPUlkXZWxqEtFp5+t8CQqNEV9FjNL6dgI1CYrrmglUJwhUNuIvrydQ00SkY5hY5wjNg2naRmepbhumum2YpsEMtW0j1LUnaexPE+2epLItSXd6ncqGVv4gVSDTGrNdZxpdLibXI1XrsgMZctNX8uUavKEKAlUxKuJtFFXFsPpLCNY0UlTZQKCqkZJIK56yOspizTR0DlAZb8NXljU04fo2wg0deMsiBKsaCNXEcRaWojE7MDt82AvLsBeVYXYVUd/ew8bpJcc3L1na3mV5d4/1w0OSMzPUNsYxibbPmlUeJ+A+LaFpKKmqxeLxYg8EkOi0DCRHWd/bYWpxnrH0OINjQ0zNpTk4O2R4fISugS76hnvpHuyis7+DnsEuWjoSDI0NcPbihDffvWZ6IUMqPc7azjrzK/PMLmXY3F1jfWeZ5PggvUOdzMxP8s2HV9zcHnN6ssbG2iSZzAjnl2ecnW7T0x2lpbmC5sZy9g9WCQR9xBujdHS3cXpxRGpyBJvTQmHIR019NVsHG2zsrBKuDOH22mlqbWD/aDu77PbmjudvX/H93/7K93/5K69/+Zlv/vpX3v3pZ/bOtphbnebq7Q3f/PyBq9tTzq8OuLq/4PblBTevTrl+e8XlzRHLS8OcHCxxdrHDk5OLLdbWptjbztA5vsBQZpnKWCNmUcQsWBDtAja7gGATsNhFrA4Rm8uBzeVAcNjRWyyodDq0RgNqvY5oUzNTSyvMbG4zu7PH/M4+K3vHLO8esnV8wcHzW26//YGz+7dsnV0wt73L8v4hm2dnZNbW2Dg5ZmJxHrffR0dvD1tHB8yurWZj8tlpNva3mJydZDA5SGtXKyMTI6xsrjCUGiI9P83IRJLxzCRr2+ssLM1zdnFGT18v3X09bB/uEIlHeVqQj0GwoRcd6EQ7FqcXrejC6PJjKyzB6gsi+otxBMI4A+U4ikrxlVZQUlVLNNGCs7AQs9OO0WajqKQcp7cIs+DAZLWj1Bj4w1MJ//hVPv81T8r/8YdnfJUv5R++fsYzqYx8mZKnUjUlDT00Ds7SODhL18QapfE+oh0palqGqe9N0zw8T23nOPGBGer7pqnrnqRxaI6W0UXqe6ep7UhR2zFOvH+GxNA8wwv7+EqreKZQZePyR3LBD4IJkodstVKLwiBQVBWjONJEVXM/bSOzlNZ3Uds2RLQzSXljH56KOEU1CfxVccIN7XjKaimpTRCqTeAvj+IIZhVygpUxPKFK9IILtVnE6vLhDJZhdhVicvjQ290UVVTjDIRwB0J4ikuw+YsQPD4cPj96i0CeVIlUrv5Nw8pDLbtMpcVocyL4/IRjUZ7K5biLChlLTzCzusTcyhJL62tMZNKkJlP09HczPpFkYXGWje0V5pYyjIwNsrQyx8rGMmtba8wszJDKZI3D2YtTTp8fc3JxwOHpLle3F2TmJhibHGJkrI/nL474+7/8zMnRClsbU9zcnvD2/Suurw7ZWJtgeytNW0sFlVUBmlobeHFzSSwRZSQ1yM3L54QrQ7j8ThIt9Ryd75OeGSdUVkRJOHt9pL6aaGMd8+tLnNxe8d2vv3L26hU3Hz7w5k9/5v6HDyyuz7K8ucDx9Sk//ulHDk42WNuZ5+7dFfuHG2zvL3Pz9pqTy10G+qIszA5zdrHLk8PjNba2Z9hYGad9bJGeySXmNo+ItXRh9xVisFoxWK3oTRb0JgtGqxWt0YBMpUJnMqPU6pAq5cjV2SWaksoaJuaX2b244ezVe7ZOL9k8PufVhx958+MvvP3xF67ff8fm8TlLe/usHhySWV9nNDPN9PISk4tzDE+mKAr6idbX0dbVTntPB7FEPfVNMSpqw4TKiykOB4klIrR0Nmet9UAXze0JRieGmJgeZSozxuBwL9V15VTVhOkd6CE5mSJQVkKeXIHV7cPqCyAWluAKVeAMVuAqrsJTUo2npAZnqIpATRxPWR1FFRE0Vif/8FTC//nVM77Kl/BUIidfruJZgQyZQoNErubrPClylQ6Nzozo8GJy+nAUlSG4i1EYsq6/TnDiK62leXSJjolN2lOrdE2sE04MEulIUdeWpHlolkR/hljXBFUtw4RincS6U0Q6xwgn+qlsHiTc0EtJrJvO5DwNPePUtg2iNokUKLPVbY+3h6x6QQ44z2RKjE4/TX1JgnVNlNW3E6hqpLimiaLKOP6KGL5wFF95FCFQjhgI4y2rweYvQfAVI3iDCN5iLO4ijE4foieA2eFDZRIw291YXV7MHh96mxOtxYbWasPk9qCx2jBY7egsIhqTFaXOiM5kRa0zIpGpkD+qWf89l90fKsPuL6KiPobcoKexpYWVzQ02D/dY291hdmmJsclJVjfWWNtYZnFpjrW1RY5O9llcXeT1+7f87V//ldvXrzk+v+D57R2//O2v3H3zju///DN/+be/83/9r//J+fUF6blpJtPjdHa3M5Ls5+x8j9uXJ7y6O2Bna4rnVwe8envL5eUOlxfrXF1tsLo0wsbWAtevXnB2dcbm/iZdfR0MDPdgtOqYmJmgNBzk7PyQza0VSssCJJpixBsjjI4NEG+pZ3himOOrS05ubjh7/Zrz16/49p9+5f0ff2LncIvLm3Pe/viOb358x+HxOqeXe7z9/hU7e6usbc1yeLHPzatTdrYmWV0aY+9wlScXz3fY251nZrKHpqEMfek1Ukt7pFf3GcksU1wTRWGyoDYZERwORJcNq8OC2WbGYDXgLnTjC/goKS/HUxikoaWdjf1j9s+vWNk9YmFrm+XdPWZWVulLjtE/Nk7n8AjV8UbKKqpoaeugOhKhPtFIVU0VgWARhUU+mlsaqKopw+ESCFeV0tLZzGBygN6hHvqGBhgYGaJ3qI+BkUHSc9Msri8zlBpmbiXDZCbJZHqU8ekx5pZnWd5YYmVzlc3DAzzFxeTJVdk4OFyHs6QaV6iaUE0jvrI63MVVhGob8VfG8IQjBGoaKaqMIfiK0VjsnyXC3MXlmNyFhOubCceaEAtLsHqDuIrLKY81UVbfQlWii5pEN0UVMaoTHbhKqihv6KQjtUJDX5q6zjEiHUmKI+2URNsprGykorGbqqZeapr7KK5txheO4C+PEKyO4yuP4C2rI1DZQGldE+XRFvzhCP6yOvQWG5LcUtQDe38UGXxURZavVCPVmfCX11JYHsEVKMfs8OMJluMOliN6Ath8QayeQgRfEVaPH4vLh9HmwmBzYna4MdicuSUzV/a84EBrErJKLHojKouAXrSjt9pQ6Ix8JVPyj/lSvpYoyJeryJerkKl0KDQGBJsLlUqHVKb6DYt/XC+Xq7DaXaiMRlzBAJ5gkNWtLb77+Wfe/vg93/zyA68/vOf48pSFlXkWV+ZYXV9gOjPBzuEh16/e8OGXP/PDr3/j7OYVwxMZDs5ecPvuHdtHR1zdv2J1a4v5lWUaWhI0tjbTNdBPrDFBY0sTZ5cnrKzNcna2yf7BIs+vTzg43WVre5aD/QX29jJcXqxy/+6am9fX7J3usX9+wOH5ARs7q0xmUpxdn9He1UxndyvhyhCNzTGmZybweO3Mzk+xfbjB0voiR5dnXL9/z+2HD5y/fsX3f/knTm+v2D3a5uWbOy5fXnL/zR37hys8vznhzYdXXN+ecf/2kpvXLzi73GV3e4rpqR5OL7Z5sn+4zM7WNHtbGRK9KRK9KfrTq/SnV+mdWKB3Yp6WgSRWtxed2YzgELG5RLw+F4UBH4GSAN6Aj5polOKyCkLhcsLVFdTWRymrqqHyr8oAACAASURBVKK8topgWTFV0WoqqivwBfxYHSLuIi92jwu310NFdQVNrQmi9RHS0xPsH+6wsbNKKp0kszBNei7NYGqYudVFxtITrG5usbCyyuTMDDNLS6zv77K2v0N6cY6JmQlWN1eYW55j62CHw8szTq5fcHZ3y+n1FZ5AkHyFGk9xGE9pNZ7SGvzhCMXVcXxldXhKaiiqiOEvj+KrjBGoacyyeWUEV7AUwVuEv7yW0mgTkc4hYr0TFNd3U9U6TDjRh68qQawrSV3bEIGaOMHaBP6KevyV9dS29lKZ6KS8sZPSWBvh+nZCtU04ghU4AmEEfwjBH8IeKEMsLMHiDWTDhsIQoi+I6A3iKCrB7PJj9xXjC1VgdRXiLCzBUxzOLpepddkEYq5X/NNc8yzwHyazqvRmRE8RNm8QmzeIyeZBaxYRXD4UWiMytR6dRcBod2AQ7egtIibRic5iQ2+1oTJZ0JisaE2W7EAKvQmlzpg1MBodcp3h0/KdRkd1PMHg+CS+4lK0FgHB48PmLcIbKKGjbwhvUYhnEvln7vqXgFeqtRgsVtQGM3qLDavDzdn1HUcvbtg9v2D75IyphUUWVtdZ295m/+SYzFy23mB6eY3MyhaTixs0dg3SNTJJ79gUizuHpNd2SM4uk5xZpH1glOaeIUbSswxMphmYmCKzsk5meYWxqQmSE0kmpsdYXl9kYX2W07N1To5XWVoaZW8vw7c/vmfzYIv9y0P2Lw85ujjk+Gyf8xcn7BzvcHp1wvreGstbSyxtLrJ7uMXgaB+xhhqKywtpaK7n8OyE85cvefPHXzh7/ZI3P33P2x8/cPv6mpuXN2wfbfPu+3uubg44Od9lfXeF3f1VDo7WuH9/y9rmDOtrSbY20xycrPFkbX2K9ZVxTvfnSc6s0jY0RffYYtYN7E3RPjLN8MwKzT0jFIVrUBrMqPQ6DGYDRrMBm8OG1S5ic7mpjsRobG2io7eN9u4WIvU1JMeHGZsYpm+wi5m5SZrbG2luT5CcSJKanaF7dJiVnc1sLfP2GlPzaRbWFljbXef4+SlTc9MMjScZn8swMT/LwuYG6cVlMkurLG3vMr2yxsreHhsnJ6we7HNwfsr+6RHbRwfsn5+ydXLM+uEhp3d3vHz/Dm8gSIFcTVl1FGcwjLekCl9pNe5QFY5ABY5ABUXlUQrLIziKK3GX1eIMVeEvr8MXrsEfrsZTVoOnIoKvJk55Yw9lDV0E61oI1DThLq3DUxbBGazGW1ZNRUMbzmAljmAFYlEptkAYZ0kV9sISRG8As9OL1eVH9BZisDsx2J1oRTta0Y7SYkVrFTHYnZjsLvSCHY1ZQGe1oTELKI0WNGYBveBAaxZz6+hZBn/oOiuQq5ApNUiVWRHBh7JWlc6IziygNQlozSIak4jKaEVvESlQqHNSxzq0JjMqvQm1wYLeIqI1WVEZzChzOmnKnEF5mOVeoFDn5JE/zVOXqLT4S8OUR+rxBEIYnS4Enx9bUQBPqBTB48fuLSRPpvxdJv9UIKPCYBXQWwTUBhPPpAqaOnro6B+hqWuQrsEUo1PzDE/M0Nk/QmllhPLqGJWRBipjjbiLK4h19NE/NUff5CxdoxN0DI/TNTpFonuQvrEpkpkF+sam6EtO0TkyRvvwGJ0j43SPjtMzkqKtb4hERxc19VEGUoP0DXUynRlldT1NenaQneNtbt7ecvX2mqPnx1zcnHNzf8X2/gbnN+dc3V9zdnvJ+uEWm8fbHFwe8uLlc+aXZ4i31dPc1czE7DRXb9/w4z//jcPrK168ec3123v2TnbZP9rjxasXnD0/4PB4lbff3vL87pRvvrtlZ3+Jw7Mdrm8PWJzvZ3V5jM2tWZ6sraZYnBskORBnKL3MwNQyrUNpxhb36Bybo757lPquERL94zT1pxiZmae5p4eaeIRQZYhoYx0l5WUESkN09XcznBqib7iXvuFeklOjpOfTTM5N0d3fydhkksGxQTr7uxmZHCc5M8vsxgY7Z6fMLC8xt7zI5Eya4dQwHX3ddPT1MjKRYmlrnbX9XTaPDphanGd5d5+D59esHhyxcXzK7sVzrr75lufv3rN5fEx6aYHlnS0OX1xwcHnG8u42Ry+ec/biCqcnKzTg8AWw+UNY3AHMjiKsniA2fwjBG8ReWILNX4LFXYS9sASLJ4BYGMJeVPqRYZ3FYZzBcuyBUpzFYfQOL7bCEJ5QBfbCEkwOP4IngOAtwmB3Y7C5MdhdmF3ZyjCdWcBgtaExWtCZrWhMFjQmy0cQqfSmrF640YLGaMGYu1apM2YVSXXGj8cKrQFNrhnlYXs83unxZNQHAClzwHzYHu5T602o9SYsohOz6ECpyc6EU2j0v7nnc01x3WcAlSo1KBRaFAodCpU+K66oMyLXGJCodcg0BpR6Ewq9CYXOiNpgpUCu+WxgxO9l20WnF63ZjNKgxyDYMNudmEQHGoMVlc6crfbT6SlQasiXq5DI1eRJFHxdIEOi0dObmqR/aoa2kQkiHX10j06R6BpkeGqW/vFpRtLzjM0uEe/so2MoSX8qzUh6jo6hMbpHJxiamqVzOEVfapKukTE6BkfoHRtjZm2Fxq52lnc2SC/NsbS5ytXrW+7eveLu3SvWd9bZ3N1g92iP7cMd9s+P2DrezTL++SGrW6us7q6RWZlhcjHD/uUJr777htv37zm6uuL63SsuX71gbWeFveMtdvbXeH59zNbuMvdvLnlxd8De6RqHx2ucHC+wtNDL8uIQh0crPHl+vcnG5iTJZCtWl5+hqXkmlncYnt9mYu2IuZ1zmgcmPrrwM1tHnN9/w+r+Af3JETr7uigsLqKuIULXQDd9w9li/2yDSZqxqXEyCzNMzaaZmptmcX2F5NQkqzvbLGxtkF5aYHFrg6GJJOPTE0xkJpmanWJyNsNQKsXcyjJzaytcvX3N/uU5a/sHrB8eM5TOMLm0Qnp5Ndv5tLlDX2qSeEcXkZZWKmINdAwO0dLbR22iGVcwhMtfhNFqQ6rUYPcVYXH70Nvc6AU3etGFXnRisLvQWGxoBQcWtx+j3Y3O6sDq8mO0uTGITsx2DwbRhdnhwWBzYBDsmGxZtlXoTGjNAiabE63VjspkRS/a0Qk21GYrSqMZuT4rKqgzW9HkdMEfJIqUOiNaU9YlfSxI+OD6Prw+lK0qcq6y/BHQHs9x+1J37GFf8YjtH4D6cE6tN6E1WlDpjJ9d/9mE19x9j3XGPz1Pi1ShQ6E0IFdkz2vMVgSPD7PDjcZoRa0zY3V4MNldFJVXUh6L4ygqRqbRZcGpUCPPPfcjyOWqrJEzmlFZLGisImqLHYVRRGYUUZnt6KzZSbD5ciUFclXWaMg1PJUoMdjddI1O0j0+S7wvSUPvKL0TcwxNLzK+uMnA1DyNvSO0Do0zNL1A50iKofQMo7MLdI9NEO/qpSs5TsvAMO1DKfrGphmbXWFsdpmOwSSjmTnmN3foGh2jbXCYgYlJktMZzq+vOL44pW+4n9MXxxxd7rN/tsfh+SGHF8es7m5ycHbM2tYKi2vzJNNJVnbWOL+74v7799x++5Y3P3zH0tYqL+6ec3J+wMb2Ilu7q2ztrvD86oDdwyX2T9fZ2l1gY2OcqclWlheGmZsf4snOwSIrGxk2tuYRbAKFpaU094+S3jxmZveCqfUjRmbXObr7wMz2OTM75xzcvufo5jWtPf14AoXUxGrpG+5lbCpJV383I+OjLK4tsb6zwfj0JEvry8yvLjK/ukhqeorU9DRTc7PZ6TLpCVKzaepbEnT09ZBKT9A3PEhjazs1sQYq6qL4Q6VU1EUpr4tQUl2Lo6gYg92F0eFGLzoQXD6sTg96qx2FzohRdGJxeNCYBASXF5PNld0EByqdEYlCg16wY3J60FptaE0iWrOA1iKgMVlRGy3orNlzOouIxphlWI0hy6oao+WR+2pBrTeiNZqRKtXkSeUUyJWo9Vmmkmuzr2qTJRsr6wzIvpALfgxa1aPYVp6TGH5Ion2UFs7d+xFoufsfOs6+1P5+DMjHx18CV6k1fGYYHo+Megzmx57B43Xsz4yKUotCpUWmVFGgVhKsqqJ9ZJS2wVHa+kcIVUeQaI3IDRYUOjMyrRG5zkyBSveZ2/74vQvkKqS5ZpXSuhg9qSkWdk+Y3jwkvXlIamGD5u4BnkmU2cKa3O8pU+rIl2tRGUWa+0bon1qgZ3yOkdk1+ibm6J+co29ihsH0Aj2pDMPTS4zNrzA4OU3rwBCRljYS3b10Do9S1dhEvLOb2kQLdU2tlNXFCFbWUlReTXksTkNnN2NzK3Qnp2gfTNLUM0DvWIpoSwvRlmbSi3Ok52eYW1nk9vUtN/fXbGyvsrKxxOruGlsnOyxsLTM8nWLzaJf7799x/907Tq8vWd7KLgWeXx5y++qS7b1Vru/OOT3f5vB0lbs3Z2xuzbGyPMr2Zoq11TGmZ/t4cni0yvpGhpPTLYoCHrxFPsKRGCNzKyzsX5DZOCI5v8HC3jmp5R2G5zfonpinrqULvc2OxWmjojZMtDFCY2sDXf2dtHS20tzRwmBykIXVeZY3lhhMDbGyvcrC2jK7x/vMrSxg93kQ3W6sLicqvRGVwYjObEFvFj5zSU2iA4vNhcZoRS/Y0VpEdFYx5+oK2YSQyYrWYEFjsKA1WtAZBTR6C2qdGaUmKwVUoMi2LUqVGoxWOyqjBYXemK1y05s+PvMBTI9FAB8A+NDdpdKbPs4yV2j1KLT6HDB1KLV6lFp9bgyyFoVGi1L7OVv+Hhv+Hit+xra59e8vWfphGOPj6S+/HfWk+wygnymJqj6XEX58/f/ueQ9/x5fv//GZufrzfIkCm7eIrpEJ0isHrB3esnV5T2pll6rmHtqH03SNZOgbm6OuqYeG9l5UBivPpEokCtWnv0WhJV+mRGuy4iwMYvH46R2fpnt8ltHFLRZPrji8fcfQxCx5EiUKhSaXi8j2qefLVMh1Jurbuoi1dVMVb2NwfI6ekQkaO3pp7u4n2tJOx8AIw5MZqhuaqG5IYPP4URnMSDU6FHojMo0BqUaPUq9HqdMh1aiRajQUqNSozWbUJjMWp5eicCW+knJCNXX0jE3QN56mc2yc5PIavekMXWMpepJJxmamyawssHG4w87pAZvHu2ye7DG7scz26RHnL6+5fvuKl9++5tU3L1nfWWZ5NcPx+Q63r8559+0tq2vTXL7Y5ermkJOjDeYz/cxlelmcH2Vrd44n3X3NZBan6OrvxF/kwel14fD7qKpPMDg5S3JulfaRKQZnluieyNCVTBOqrUdhNGFx2QhVhCgqKaSkIkS4uox4S5yhsRHqm+JEG2MkJ0fJLE4zMDZAZnmW0akUE5lJIo1R8uRZZQ+FRo9Ca0SlN6M1ZhlTlUvsPIBPoTUifSjFVGWLOgoeZoLl4q98mZICmZJ8mTLrskk/uWwFchV5uXukSg3qR40bnyWrHjHjgyigLAewB7B/ZF6d8WMmWqbWI9caEd0+1AYLUqUWmUqNQqP92OIpV+uQf8G0j+Pmz8T/vmTjR4B/7H4/sN0DOB+D/Etj8fD+X7rgD/u/d8+X5780Sr9nDB4EDaUqHV9L1FTUt5PZPGNy7ZyRmT2mVvbpGJ2mMznDyOwqw7OrNA2kaB2eoK6lC3ewjGdSRa6/PMfo8qzSaYFCxVcFMhQGM12jKUZmlxnMLNMyNE53Mk15JI5E/shbUetQqXUoNFrkGi0qgxm51ohCZ8p6fHY3eqsNrVnIemZmAaXOgMpgRGMwYxLsmEUHWqMFg1lAbxYwWERMVhuCw4XRKmKwCBisImq9CaXWiFKrRW82Y7Q50FgFKuMJKhMtjM4vUpqIYg77cDaU42ysxNNYRU1PExVNEWqbogyMD5FemmV+c4XV/R0OLs+4evOKF29uOL0+YWN3hbXNBU7Od7h/e8Xb97esb8xycrbO3csTnl/usrE2wfrqOMfHa2xtzfKkIhKlPNZAWaQBo9WC1SGiNxsx20QqYjHiXX1UNnXQNjpJrKOPsrp6zDYnVruNaGOM9p52Ons7aOtupbE1znBqmO6BboZTI4yMjzK3OMP0XJrM0hzTKwukF2bJLM7SNzzA0wLpx4omqTL7mv8IlB/BKVVk54ApHq5RfgR5gUJNvkJFvkKNQmtAbbR8NBgqQzZxZRDs2Dw+TA7X51/0B1Arf489H7602o9rz4/XoB8bg49VZSrdx7JR2SNgfMmgD0McvkwqfQmyL8s7v2TjbLPJJ5f6Qbzwy/j7997jN2z+CKyfu+2P4nDlJ8PziWEfzWbLPSdfpiBfLuFpgQSF1khdUyeNfWOUN3YQ7x6hdWCK3tQi40v77Fy+YWx+i97JRcYWt2gdSFGX6EBttGTlluXqHNi1SBXa7Cw4uQqZWoezKIjZ7cfg9GIQ3Sj0FtRGK2abI7dyYMVotWGwiFgdbgyCDaPDhUGwY3f7EB1u9BYRs+jAYnNicTiwOBwYRRGjKGIWbVhsdsyiDbNowyiIWB0OBIcLgzWb9DOKNix2B1a7E4voxGp3YbFn38vm8WL3+dAJNkwOF+5AEKtHRO0wIHXpyfcZUZSICHVFaIpFxFgQR7wEd30pJU01xPvbaerpYHVni6PnZ5xen7F3vMPuwSanZ/vcvXrBwfEOS6vTzCyOsrg6yf7BKuMT3QwMNbNzsMbM/ARP6ls7KamOUlbXgM5qQWMyoDfrCIVD1MZjhKNRGnv6qO/qp6qhGZ1FQHTYiScaaO9uY3w6RWtXKx29nUQTMRJtCeqbYoxNjjKYHKCjt4PFjRVmlhfpT40yPJFiY2+HnsF+nkkk5EllqHSGXAukCqlajUStzsatOSbRGMzZyii9Cb1FxCg4MQgOdGYRg9WO0e7C7PRkq9jcXow2J3ZfEQ5/EJPdhcXpQfD40AsCck0WgI+LQxQKbXaaaU694zf7uakqEoWaPKkCiUKFXKVBoVSjeABNjqXlSk32iylXfwbSTy50Diy5mDH7DA0ypRqFWvvpC616PJNN+5nhyep3qyhQqj62jso1n7PuQynoJ1B//nvI1dluNIVah1yVfb5MmQXRwzML5CqkcgUFUjkFMgV5Ehlf50l4li8lXyLn6wIZX0vk5MlU5MlVuVc1aoMFpUHAHSwnHGmmbTjNYGaNikQ3nakZ6ruHaBoYZTC9wNDkHMGKKN5QFa5gOc5gOUXldQhuf1ZKSfEJ5A9sLlVoyJMosNidOPwBRF8hLn8Qh7cQq8ONyeHA7HBhsbsx21yY7C6sLk9u81Idi+MuDGJ1uLE63FjsLqwON0bRjtXhxOJwYrLZMNvtmGy23L4tC3y7HYvDgcnhwGC3YXbaMTvsmGwiFocdkyhitNsx2h2YbHb0VitGQcQkioguF1a7G6PFjkShIl+pRGJUky/qkfms5Pn0KEtFdJVurNEAqjIHrsYwtmiIytZ64j1tDGdSNLQ3UdcQoz6RoK2rm+bOXlq6exkan6IulqC8uppoQ5yqujiRxiaedAyOUptoo7g6is5iwiA8VLJ5CFWU4PC5KamtpjJSj9NXhEkUKK0sJTk5Su9QD6MTw9Q11hGuDVMbr6W5PQvyREsDPf2dtA90MbkwzfDEKK1drQyNDbG0sUzfSD/hmnKqIjU0trZmWdhgzia8rCImuxOj6Mh++IIDg8WOSXAiuv2Y7R50Fjsak5DNtBpMKPVG1IZsHP0Ajizzq8mTKvk6X8ZXeRK+ypeRL1NlvQC5ColMRYFUSYFUTl6BlLx8CU+f5ZMvkZGXL6FAqsh6Ego1apOIXnSjMliQKlTIlcrPmOwxG2e9k9+CXJIDtVyRY/ucUcgmqnQfPYCs4fik8ClVZUMHqVKLQq5FqdSSr9ZQ8BD/aj8x+ZdJMqlCg0KlRqJU80ym5KlUwdf5Ur5+JuGrPAlf5xXwLF9KXoGCpxIVEo2RfJWOAoUGtdGC2iSisdixeovxllRSWFqFw1dMoCpGVVMnda29lEZa8JbWUhXvpCbRQ01zLx2jGcobOwnHO6hs6qa8oR1/eZRAVQxfuIbi6iieUBh/WRWF4Rq8JVU4g6W4gmW4i8uQaQ3Z/5Eyq/KS/fw0SBRaCqRqTIITX6gMW2EAm68Q0evH7HRjdXuxurwITi9WhxvB6cl6n7n9mlgjLn8Qk5g9Z3P7sLl9H6/7eK3LhVEUMdlsWBwOzPYcaEURqzNrCIyiiEEQPhoAq9OJQRQ+MxIP15hsNrRGS9b7ypVCZ0PMrAf7TKOkwKxB4TAhc5uQF1qQF1tRhe3Igmby3DqqBloIdzTRMNhPfzpD99gU3alpBqbmGM0V8zR19dPS1U+irZuGlg6etA2MUtvcQVmsGZVBh8FqRm8xIjhF6hqilNdU4fB7MVqz7oqn0EukoZbO3jaqIpWUVZVSXhsmEq+le6CToWQ/idYGevo7GJ8apW+0j5bOZqLxOjq6W2lpiTM02k93fyeRhgiJ1gTFpSXI1VpUOhMavQWV1vTZWqxMqUUq15IvV/NUoiBPKiUv5wXkSaQ8LcjnmaSAr/MLeCpRINOY0JhENEYRg+BEb3VgsDoIVNRQUhNFb3MhN1jQWGyojFbMTh9GZ4DimkYqGtqpa+klUB0nVJvAEazAV1qNJ1RJ2+AEyZlVYm195Cn05CsevnS/TXR96XI/Pv/x5zkWlijVuS0LYplciVyuRK5QIVUokSsfarpVSBQa5FIVMqmKpzIlX0nkPM2X58pEP7nqnyfCcu69xoDMIKIyO/CXVlNaE6c20Ul5fQuh6jju4mpi7YPEe5LUtQ1QHu+koW+SluQCFe2jxIdmaZ9YoX18mYrWIeq6xqjtSJIYyNA2Ok+0Y4zG3inCDT0EqhOURFsorW/DX1lPoCZOWaSZQGU9dc3d1LV0UVwdw1tSSUlNFG9JJb7SanxlVYSqowQqahA9fvJzpa6f3PbsZ14gU6PSmvAWl2F2+7G4vXiKSxC9ftzBEI7CIA5fIQ5vIYLTg8XuQnB6EJwejIId0eX7yOIPAH9gdlOOXMx2x0dwPzC4xeFAcDkx2+0fgfsA5odrHgzDw30P3oBRFDEK9mwtRC6p/FGLTpn1zvKlcp7JZDyVy8jXKsnXKykwqXkmqpC4dTy1a3jm0CD1mFAVChhDbgqjNfRlpqnr7mJud4+O5DhN/cO0DIxS3djCk5HMPD3j09R3DaDUalDrdblXLQ6PG19xAKffi85kxO52UhIupq2jib6BThKtDUTqa4g01DCSGmRsYpj0TIrBkR46ulvo6m2jLlaNv8iDr9BDSVkxhUVeCos8+Irc2F12fAE/osPBV/kFPJMoeFag4JlESb78IUmmzSUzsuvHgsuLQXShszqxeYL4S6oJ1zZSU99KTUMbReU1lEUb6RxJ0djVT6J7gNaBEUI1McrqGugenaCuqR1XsIziqii+0koqoo3Y/SWU1cUJVkQoLKvBHSzHG6rEUViC4PJhtrvRWOwoDQJKgxWJ4vN4+ctE2cOa9WMmlzy44koNMoUKmVyJVK5AIldSIM8lDSXyHKvKeFYg52mBnKcSBV/ly/iqQMl/zZeRJ5Uh1+rQ2xzYCkPYfUEMogOpQvObWPvh+c9kGlr6kjT0jBHrGmV8eY/O1AKJwQyjy/v0TW9Q1TJE8+g89X1pGodmaR9bpqp1hLLGfhoGpgk19lIYaSfU0EWooZPa7jHCLUNEeyeID0xRFu+msqmPQG0LoWgrlYkuQtFmCquyJb2ldU2U1CaItPQQae2mNNJIUXkdReU1uIJhQtUximsilNTEKKmOUlhajiz3OcpyFW+fEnFqFBojZbn/qytQgrMwhMNfjM0fxO4P4CoK4i4KfAbiB9Z2eAsRXV5Elw/R5cViz8bZNrcPi92FyeZEcLk+A7fV6fzI4F+C+IGtHx8/7OutVoy27LHBasNgtaGziOhyq0ianKS0RmdCozV9VLeRqTRIVJpsDkqlRqLTIjXokFn0SAU9ElFLnkXJM7OafIsOtdtGIFJHuDFBtLuX+p5+esemeFLf0UW8p5/qlg5MVgt6iwmt0YDGoMdotWAULOjMJoyCCZfXTkVVCTWRCmoi5URiNYQrSghXlhCuCBFrqKW6roJQaQBvoQu7U8BkNeIp9OEpLER0ONCbzehMBqwOAbvXjdVpx+q0Y3G6sHkLsfuK8IXKCdfG8IbKqI03UxGpxx0oJlheSXFFFd6SMgRfERaPH0dRCGegFJu/GKu3CJPNhVFwojZakeWGIkhVemQaI1KNgWdyNfkKDTJVNiNeoNCSJ1VlgSaV59x2GQVSORKZkgKZIrevyO7LFNkBB3IFcvnvr+c+bqqQKNTky1V8XSDnq3wZXxfIeSqR81VeAc+kciRKLU9lSp4ptSj1ZkS3H6unBJMriCtUhVhYhrciysD0Mo09KbrHFqlu7qV5MMX4yj79M9v0ZTYormsmX6b6jbGRKjU8kyhwFVcQ7RimritFx8Qq/bM7RPrSBBoHSCQXaRpdoLI1SV33JK3jKzSPLtIyskDzyDwtI/PEhzLE+qYobx2kNNFLZesgZU19FEXbKW/upaZ9kMrmboK1jZREWwjHuyitb6eurZ9gbZyy+laqmropi7VS19xDWbSZ8lgTJTUxCsPVFIarKaurpywaJ1CRXXcOhqswWGyPYnMlEoUy+xnL1Si1JvyhCipiCaoaEoTr4hRXRRB9QcwuL47CAHa//yND29w+7B4/Dm8hTl8RosuL1eHE5vZgcTgxCmKWve2OLFAFGwariMXuxGAVMeZq+I2iHaNgwyTaMducOdAKH8+ZRBt6iwW92YJREDFYBUyiDcHpxCAIuU1EbxXQW6wYBBGDIKK1WNFYLGgsFkw2JzqziN4sZsNYgxWDScRosaO32DDbXegEAY3FgkyvQ27SIzcZkOh1qEUralFELYp4yyp4wpMnPMm+YDAZ0ei0qHQ6LDY7RqsVmUqJUqvBYDXg9NhwekUsogGtQYXOoMFg0mM0G1BpFKi1KtRaNThzugAAAj1JREFUFXqTHsEpYPc4EBwOBJeb0soafCVhqmJxGjs6iDQlqIhFqU00YvP7KAyHMTicuEOlNPX0Ux5rwFsaxldWjjNYjExnIE+pIU+uokCR3fLlSvJkSvKkuS2XgZerdFhsLryBEE5f0cdMqlmwo9LokcpVyORqpDJVtvNJpsqWVCr+d1vWVc5m8zVI5JqPa7i/10zxuLhEodGjMwv4i8OEKqMUV0bxl9UQaemndShNvG+SmZ0XpLcuqW1P0j46z9DcHt1T6/TNbBAfnKKibYj6gQwtySW6J7eobBsh0pci2p+hsmeajswOicE0X+XLkSrVvwkPvs6XEaisJ7mwS3xwhrbxFdon12lLb9M9f0Tr5BrRvjQN/Rl6pjcYmN+lLbnIQGabpuF5KtuSRHonqWwfpWFwhvjQDI1DM8T7pwknBqloHqSyaYCSWBvxniSlsXZ81QlK453UtvVRWBWjJNpE19gMVU3dlNY1UdfcQ2ldnMJwDYGKWkpr6/GXVRGqieEJleMJhSksLcfh8WdzCzLlJxZ/5BXZvEXYi4I4gyHsRUHCdXFqE+3ZVSCXB8HjzYH5U4LNYndhtmXLYbOZdOEz1n3YDBYRvcX2kX1NouMjqB+OjUIW+AarDaNgzx6bLZiEbHbeaBUwCSJWmwOjVUBnsWC0iR+9AWsO+Ga7DYMgoBcELHYHRkFAZzJjsFgxWAW0VjNaixm1yYTBKmAUbegtIla7G4fHj94soDGYURuNKPQ6lAYtMq0aqd7A/w8Ig520oNxyfgAAAABJRU5ErkJggg==" title="https://unsplash.com/photos/E_y9X4kNzxs?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" /></a>Mistakes in training and in the gym carry a range of
repercussions. These can range from possibly being featured on a Gym Fails
video an injury that lays you up for a few days to weeks to a crippling injury
that dead ends your training. If you’re lucky, the worst injury will have you
out of the gym for a few days.</div>
<div class="MsoNormal">
I am looking at this topic through my own history. I have
been a competitive power lifter, led fitness training in the military, been a
competitive runner and swimmer. Fitness is, obviously, a large portion of my
life and has been for decades. During my life in training I have had a
staggeringly large number of injuries. These injuries have happened in
different events and through a surprisingly large number of different ways, but
generally were due to one or more of the following three reasons. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Overtraining </b></div>
<div class="MsoNormal">
This is a term some of you may not know or be familiar with.
Overtraining, sometimes also called overlifting, happens when your training
cycle is so intense that your body cannot recover completely between each session.
Each session is breaking your body down more than you have time to recover
from. </div>
<div class="MsoNormal">
While our bodies are, in fact, surprisingly resilient and
can adapt to arduous conditions in a rapid manner, there is a point of overload
at which you go too far. This begins to sap your strength and endurance. In
essence, you are getting weaker rather than stronger. Your bulk is bailing on
you. Your strength is strutting away.</div>
<div class="MsoNormal">
Some of the symptoms that you may be experiencing are
likely:</div>
<br />
<ul>
<li> Persistent fatigue</li>
<li> Deep mental fog</li>
<li> Notably higher resting heart rate</li>
<li> Increasing/ed injuries</li>
<li> Burnout</li>
<li> Depression</li>
<li> Irritability</li>
<li> Loss of strength and endurance</li>
</ul>
<br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
This can be, as said above, from not getting enough recovery
between workouts. Another culprit is insufficient nutrition. If you are
experiencing any of the above symptoms you should start by taking a few days
off from training. Increase your protein and amino acid intake. Take a close
look at how and what you eat on a regular basis. Are you actually getting enough
protein and calories? Are you getting enough carbohydrates? Is your diet
adequate to fuel your training?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Under-eating</b></div>
<b>
</b><div class="MsoNormal">
When physically active, under-eating can be a hazard. You
wouldn’t run a high-performance motorcycle or sports car on low grade cheap fuel,
would you? Why would you not fuel your body and brain with the best fuel
available? What about cutting fat for that upcoming competition or the bathing
suit season? Really? </div>
<div class="MsoNormal">
Keep in mind is that the human brain is
comprised mostly of fat. The brain is 60% fat. What do you suppose happens to
people who starve themselves of fat? Their brain physically shrinks. The brain
loses both size and functionality. But, this is a last resort act of
desperation done by the brain to preserve itself. When you initially drop
calories and fat from your diet, you will go through a period of brain fog.
This is given as a direct warning in the information for all the ketone diets I
have read about, too. </div>
<div class="MsoNormal">
Carbohydrates, the complex carbs not the simple ones, play
an important role. If you are diabetic, go talk to your doctor right now!
Complex carbs are metabolized into glycogen and stored mostly in the liver.
There is a small amount of glycogen in the blood stream, too. Glycogen is what
actively fuels the muscles when moving. What is stored in the lover is gone
after approximately 25 minutes of intense activity. At which point, the body
begins to burn fat or muscle tissue for energy. It all comes down to what the
body has become accustomed to using.</div>
<div class="MsoNormal">
Proteins and carbohydrates are most needed. By eating or
drinking protein and carbos after yoru workout, you are </div>
<br />
<ul>
<li> Decreasing muscle catabolism</li>
<li> Increasing muscle growth</li>
<li> Restoring glycogen stores</li>
<li> Aiding your own recovery</li>
<li> Promote muscle growth</li>
</ul>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It is recommended that your protein to carb ratio is 3:1,
three grams of carbs for every one gram of protein. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Bad Form</b></div>
<b>
</b><div class="MsoNormal">
Compound movements are those that involve more than one set
of joints to complete. This includes bench press, squat, bent row, and deadlift
as examples. These lifts are very technical in nature. That is, you are best
off to study the form prior to stacking the bar with weights. The mantra has
always been, “Form first, strength will follow.” </div>
<div class="MsoNormal">
Proper form ensures proper and complete muscular development
and strength throughout the entire range of movement. Proper form is also going
to minimize the risk of injury. For instance, in deadlift, I and many others,
have gotten over-enthusiastic. In this, we start to perform the lift too fast
in each rep. By not taking the few moments necessary to ensure that feet,
knees, and hips are properly aligned and that the back is in its proper
alignment, a lower back injury is inevitable. Even in my 20’s, I lost far too
much time to that injury by not checking my form and technique. Squat and bench
press are two other lifts that are considered technical lifts in their
execution. I have detailed the specifics about those two competitive lifts in <span class="MsoHyperlink"><a href="https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html">You
Don’t Know Squat</a></span> and <span class="MsoHyperlink"><a href="https://famfitfun.blogspot.com/2019/02/pressing-matters-bench-press.html">Pressing
Matters</a></span>.</div>
<div class="MsoNormal">
Take the time to study proper form for each lift you are
using in your routine even if you are not necessarily a newbie. Even the simple
biceps curl, if done with poor form and enough weight, can result in injuries.
Bad form with curls can put your rotator cuff at risk.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Make the necessary adjustments. Starving your system while
pushing it to levels beyond what it can already handle is just <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">asking</i></b>
for injuries. Injuries that will keep you away from what you love most,
training. It does not matter of that sport is martial arts, cross country,
swimming, powerlifting, or what.</div>
<div class="MsoNormal">
If you are an older athlete, like me, do not shortcut the
recovery time or nutrition. At this point in our lives shortcutting on these
will bite us in the end faster than we care to admit.</div>
<div class="MsoNormal">
Train hard.</div>
<div class="MsoNormal">
Train smart.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-7593303133652568022019-03-04T16:06:00.002-08:002019-03-04T16:06:39.000-08:00For Young and Old<!--[if gte mso 9]><xml>
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<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaGhoZH9rr4ORq7G4Dhwh8r1DnEFd2FIrvQo6mmI2p5GYTmVCg7ePc1WBcy_uM9UUv9nR4B3HWRO8PoEY87_eqcKZkoVWS6_J0_Mx5x0VG8ybxXZBlQi5pVQUlxlWGBkXmwWLty76U8zk/s1600/Hippocampus.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="911" data-original-width="1600" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaGhoZH9rr4ORq7G4Dhwh8r1DnEFd2FIrvQo6mmI2p5GYTmVCg7ePc1WBcy_uM9UUv9nR4B3HWRO8PoEY87_eqcKZkoVWS6_J0_Mx5x0VG8ybxXZBlQi5pVQUlxlWGBkXmwWLty76U8zk/s200/Hippocampus.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hippocampus</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><b>The Brain</b> </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> Researchers have long known about the relationship between being
physically fit and the health of the brain. Particularly, in children aged 9 to
10 years of age. Children in this range are not known for their solid emotional
regulation and powerful long-term memories. Studies from the University of Illinois
have confirmed that children in this range who are physically fit, more physically
active, have larger hippocampi than their cohorts. What, exactly, does this
mean? The hippocampus is the primary seat of emotional regulation. It also plays
a large role in forming long-term memories. Among its other duties, spatial
navigation is handled by the hippocampus. Clearly, this is an important little
organ in the brain.</span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>This particular study from the University of Illinois as among the
first to use MRIs to measure and evaluate the differences between the brains of
fit and unfit children, as pointed out by Art Kraemer, the director of the
University psychology professor and Beckman Institute Director, Laura Chaddock,
a Doctoral student, Professor Charles Hillman, Kinesiology and Community
Health. </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>The primary focus of this study was the hippocampus due to its significance
in learning and memory. Older studies only focused on older adults and how
exercise changed the hippocampus. Those results show that a larger and
healthier hippocampus in adults is also key to strong performance in spatial
performance, memory tests, and other cognitive tasks. </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>The results from this study found that the fit children performed
far better than their unfit piers. They scored higher in spatial relationship
tests, relational memory, and emotional regulation. </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Clearly, being physically active in youth benefits the brain.
Maintaining our physical fitness into our middle-age and beyond is also
important. Growing up, I saw far too many people hit a certain point in life
and sit down. They hardly got up again after that. Their lifespan was not very
long after that. </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">On the other end of that spectrum, there were many older adults I
knew when I was younger who are still about today. How is this? They were
playing tennis and volleyball back then. Some of them still play tennis in
their 90s. Most of them are happy to walk several miles a day and swim as often
as possible. A few of them are taking Tai Chi classes. What are they getting
from this? </span></div>
<br />
<ul>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Keeping Strength</span></li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Maintaining joint mobility</span></li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Improved balance</span></li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Tai Chi increases growth and density in at least eight areas of
gray matter in the brain</span></li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Improved mood</span></li>
<li><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Lower depression</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> <span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>These activities have also kept their minds active, which is also
a highly important part of mental acuity. </span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Exercise
increases the level of brain chemicals known as growth factors, which help make
new brain cells and establish new connections between brain cells to help us
learn. Interestingly, complicated activities, like playing tennis or taking a
dance class, provide the biggest brain boost. Similar to our muscles, our brain
cells need to be stressed and stimulated for optimal health. Playing checkers,
chess, doing word puzzles, and other complex activities that force your brain
to operate in multiple directions at one time are going to be the most
beneficial. Such activities build and reinforce our ability to focus and pay
attention to detail. These tasks will also keep up our mental stamina.</span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Even mild
activity like a leisurely walk can help keep your brain fit and active, fending
off memory loss and keeping skills like vocabulary retrieval strong. In a 2011
study published in the Archives of Internal Medicine, Canadian researchers
analyzed the energy expenditure and cognitive functioning of elderly adults
over the course of two to five years. Most of the participants did not work
out; their activities revolved around short walks, cooking, gardening, and
cleaning. Still, compared with their sedentary peers, the most active
participants scored significantly better on tests of cognitive function, and
they showed the least amount of cognitive decline. By the study's end, roughly
90 percent of them could think and remember just as well as they could when the
study began.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">It May Slow
Alzheimer's </span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>The Alzheimer's
Research Center touts exercise as one of the best weapons against the disease.
Exercise appears to protect the hippocampus, which governs memory and spatial
navigation, and is one of the first brain regions to succumb to
Alzheimer's-related damage. A recent study published in the Archives of
Neurology suggests that a daily walk or jog could lower the risk of
Alzheimer's—or blunt its impact once it has begun. In 2000, Dutch researchers
found that inactive men who were genetically prone to Alzheimer's were four
times more likely to develop the disease than those who carried the trait but
worked out regularly.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Exercise &
Fitness</span></b></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Exercising
regularly, every day if possible, is the single most important thing you can do
for your health. In the short term, exercise helps to control appetite, boost
mood, and improve sleep. In the long term, it reduces the risk of heart
disease, stroke, diabetes, dementia, depression, and many cancers. The Centers
for Disease Control and Prevention recommend the following:</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">For adults of all
ages at least 150 minutes of moderate aerobic exercise like brisk walking or 75
minutes of rigorous exercise like running (or an equivalent mix of both) every
week. It’s fine to break up exercise into smaller sessions as long as each one
lasts at least 10 minutes.</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Strength-training
that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders,
and arms—at least two days a week. Strength training may involve lifting
weights, using resistance bands, or exercises like push-ups and sit-ups, in
which your body weight furnishes the resistance.</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> For pregnant
women the guidelines for aerobic exercise are considered safe for most pregnant
women. The CDC makes no recommendation for strength training. It’s a good idea
to review your exercise plan with your doctor.<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></div>
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<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">For Children</span></b></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>At least 60
minutes of physical activity a day, most of which should be devoted to aerobic
exercise. Children should do vigorous exercise and strength training, such as
push-ups or gymnastics, on at least three days every week.</span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Stephen C.
Putnam, MEd, took up canoeing. This was to combat adult ADHD. He later
wrote Nature's Ritalin for the Marathon Mind. This book is about the
benefits of exercise and the unfocused troubled brain.<br />
</span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Putnam cites studies in which children who ran around for 15 to 20-minutes
prior to class had a decrease in their “ants-in-the-pants behavior.” These
results were found to last for up to two hours, a good period of time. </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>In a previous
article, we discussed how exercise releases several feel-good hormones. Through
exercise, we see positive feelings, calming sensations, increases in cortical
matter in the brain, clearer thinking, easier learning, more focused
students. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>Albert Einstein
was known for using exercise to find answers to his questions and problems. He
would say that he would spend hours with calculations, looking for the answer
making no progress. But, after several laps in the local pool, the answers he
sought would find him.</span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span>I know that I am
not alone when I recall similar events from college or early days in the
military. Problems had mounted up and time had gotten away so I’d go for some
PT (Physical Training) it a good long run. Somewhere on the obstacle course, in
the gym, or out on the jogging trail was that epiphany. Just waiting for me to
step in it. I’m sure several of you have similar recollections. </span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> </span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> Stay Strong.</span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> Stay healthy.</span></span></div>
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-33556785294465652102019-02-25T18:18:00.003-08:002019-02-25T18:18:48.654-08:00Knees, We Need 'Em<!--[if gte mso 9]><xml>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Knees. We all have
them. Some are in better condition than others. There are a multitude of
reasons why knees hurt. ACL injury, meniscus tear or strain, ITBS, bursitis, or
something else. The point is you are either in pain or you want to not be in
pain. Therefore, you are researching what you can do to protect your knees or
help them feel better. </span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">This is an
incredible joint with an unbelievable range and amount of motion. Such a burden
to be </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGlBO3wvImZJd5YIZgy2sP_H-VQ3S3p1_TRCGSNLgLEkve93hoEJujOxDxkFyHYD87REvBIcekGnjUD1nhWx0M-bfYHkvbYXn0F-3Ds5JG2baj89kIrcMHnV37-ubzPHW6j6dd0uMiBU/s1600/Leg.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1024" data-original-width="879" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGlBO3wvImZJd5YIZgy2sP_H-VQ3S3p1_TRCGSNLgLEkve93hoEJujOxDxkFyHYD87REvBIcekGnjUD1nhWx0M-bfYHkvbYXn0F-3Ds5JG2baj89kIrcMHnV37-ubzPHW6j6dd0uMiBU/s200/Leg.jpg" width="171" /></a></td></tr>
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<span style="font-size: 8.0pt;">https://just-add-water.biz/12633_</span></div>
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<span style="font-size: 8.0pt;">anatomy_of_the_human_leg_and/</span><span style="font-family: "Times New Roman",serif; font-size: 8.0pt; mso-no-proof: yes;"></span></div>
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
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taken by a relatively small joint. It’s not that any joint has an
abundance of muscles covering it for support or protection. <br />
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">This complex joint
is a hinge joint. It only moves along one plane. Looking at the anatomy of the
leg, one can easily see and understand how the muscles of the upper and lower
leg attach around the knee. Taking a quick look at the image to the left, you
can get a clear picture of how the muscles and tendons are connected around
this joint. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Both in front and
behind the knee, there are several muscle sections that do overlap the joint.
This is a structural feature that imbues the knee with its great lateral
strength and flexibility. Conversely, the this joint is also left unprotected
to the sides and, after a specific range, to the front. The knee is vulnerable
to hyperextension. Many runners, martial artists, and football kickers have
experienced the embarrassing and painful event of over-extending one’s knee.
Like a minor sprain, hyperextensions are easily recovered from with a little
time, ice packs, and ibuprofen. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">There are several
more injuries that are far more damaging and have far more extensive recovery
protocols. The therapies for each of the types of injuries and recovery times
are better suited for chapters in medical books than articles. What we will do
instead is go over how to keep your knees healthy and strong thereby preventing
injuries. Prevention being preferable to recovery.</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">So long as you and
your doctor are both clear on what you are doing, there should be no issue with
these exercises. This is not a good time, for us middle-age athlete/weekend
warriors, to follow our old coaches’ mantras. We are no longer in position to
“play through the pain.” This can be catastrophic, my man. Catastrophic. This
is easily more debilitating injuries, early onset of degenerative diseases, or
both. According to specialists, knee injuries and surgeries are increasing.
That includes repair for over-use and under-use of our knees. So, talk with
your doctor and work with said medical professional in putting together your
knee care plan. Using this piece will give you a starting point.</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Warmup</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The beginning is
always the best place to start. For exercising the beginning is a warmup. Using
a stationary bicycle is a solid choice. If you are coming back from an injury or
from a physician’s care, follow your doctor’s recommendation. As a general guide,
using the bicycle is a safe choice as it will engage all the musculature that
supports your knees. The pumping action is also going to cycle synovial fluid,
the lubricant that keeps joints slick and moist, through joints at am increased
rate. Incidentally, the practice of tai chi chuan is also known to increase the
pumping action through the legs, hips, and spine. In this way, the ancient art
of tai chi has been proven to reverse joint and related tissue damage.</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Form</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">One of the major
contributors to knee injuries in training that I have seen is alignment.
Whether you are doing one of the numerous variations of lunges, doing squats,
deadlifts, any keg exercise or movement the alignment of your leg joints is
paramount. Even without weight doing lunges on one leg when the joints are
misaligned can end in severe knee pain. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">I mention lunges
as several physical therapists use lunges as part of the rehabilitation process
after surgery or severe injury. Common mistakes on the side lunge include:</span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Knee
past toes</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Knee
direction not aligning with your foot direction</span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Going
too fast through the lunge before establishing solid form</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">These mistakes on
the side lunge are a sure way to injure your knees. Pay close attention to:</span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Starting
with your feet at shoulder width</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Stepping
with one leg to the side</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Lowering
your body to the desired depth</span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Keeping
your hip joint aligned over your ankle</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">These guidelines
and pointers apply to all variations of the lunge. Proper technique in the
squat will also fully strengthen and support all the muscles and tendons
surrounding the knees. You can read about the squat <span class="MsoHyperlink"><a href="https://famfitfun.blogspot.com/2019/02/you-dont-know-squat.html">here</a></span>.
</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Machines have come
a long way in the decades since they were first introduced into the world of
weight training. For combating imbalance between the quadriceps and hamstrings
the leg extension and leg curl machines are fantastic. These two machines come with
instructions and are easily used. The one caveat that must be mentioned here is
joint and cam alignment. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">There is a pivot
point on the machine, that is the cam. That cam must be as closely aligned to
your knee joint as possible. If this alignment is not kept, over time, there
will be an increase in the amount of damage from imbalance in your knees. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Finishing out the
balance equation involves the calves. These muscles are among the most
frequently used in our body. We use them to balance, stand, and walk. This
makes training the calves harder to train. There is an upshot to training the
calves. Stretching and training calves can be done on any stair step. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Stretches</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The stretches here
are common and, I will wager, that you already know what they are. You just
need to put foot to butt and do the stretches. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">As above, where we
discussed muscular balance regarding strength, balance in flexibility is no
less important. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Quad Stretch – Stand
on one foot, reach back, take hold of the other foot, pull up and back, press
against the pull with your thigh gently and you should feel the stretch</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Hamstring – feet together
with your legs straight (<b style="mso-bidi-font-weight: normal;"><u>NOTE:</u></b>
Do Not lock your knees, rather keep your knees slightly flexed), bend at the
hips, reach for your toes, allow gravity to do most of the work</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Hamstring – put your
heel up on an elevated support, keep your knee slightly flexed, bend at the hip
</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Calves – stand with
the balls of your feet on the edge of a step or a tall block of wood, lower
your heels far enough to feel stretching in your calves</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">For each of the
stretches lean into the stretch and hold it for 10 to 15 seconds. Stretch each
muscle or muscle group for three sets of 10 to 15 seconds. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Pain</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Anyone who has a
history with physical movement and exercise knows that exercise will hurt.
Whether it hurts that moment or the next day, exercise is going cause
discomfort. What I mean by pain is that sense of something being very not-right.
That sensation screaming, “Motrin of any military size is NOT going to cut it
this time, pal.” That kind of pain tells us we need to go back to square one …
back to the doctor. </span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">You know what your
body feels like when it is broken or injured. Listen to that sensation. Our
knees support our weight. We need them for all we do. One day, carrying a
grandchild up the stairs is going to be of paramount importance. Do not trash
that.</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Stay strong.</span></div>
<div class="MsoNormal" style="margin-left: 0in; text-indent: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Train smart.</span></div>
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0tag:blogger.com,1999:blog-189312326463474035.post-34980516032020337462019-02-20T10:00:00.000-08:002019-02-20T10:00:16.929-08:00Depression and Amino Acids: The Natural Fight<!--[if gte mso 9]><xml>
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<br />
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<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI0e232hQya5mwisrsn3_AfUwnQoVZmn0MzhGcPPz3TmOn1s25MStHcdwZAVG-HP4dOPjKobFyH7wRY7NWJ6tvF6rS2N0qLp7iJWCFCB8z3WknjFDWEg4_OTO2tRwgzz97UgUEBwCUe44/s1600/NT.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI0e232hQya5mwisrsn3_AfUwnQoVZmn0MzhGcPPz3TmOn1s25MStHcdwZAVG-HP4dOPjKobFyH7wRY7NWJ6tvF6rS2N0qLp7iJWCFCB8z3WknjFDWEg4_OTO2tRwgzz97UgUEBwCUe44/s200/NT.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Image Credit: iStock/Cosmin 4000</i></td></tr>
</tbody></table>
Depression is a
serious issue. This mental disorder effects approximately 9.9 million people in
the USA today, according to psychiatric studies. These particular amino acids
are integral in the production of mood enhancing neurotransmitters. <br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
We have known for
since 1974, from the study conducted by Prange AJ et al, that low levels of
specific neurotransmitters (NTs) are linked with depression. These NTs are
norepinephrine, serotonin, and dopamine. Deficiencies in these NTs play a
significant role in a number of disorders. A number of the disorders that can
arise include:</div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Depression</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Anxiety</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Panic attacks</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Insomnia</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Irritable bowel</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Hormone dysfunction</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Eating disorders</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Fibromyalgia</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Obsessions</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Compulsions</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Adrenal dysfunction</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Chronic pain </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Migraine headaches </div>
<div class="MsoListParagraphCxSpLast" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Early death</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
That is quite a list.
Yes, it is also very dramatic. Depression is a deeply damaging, crippling
disease. A disease that currently fuels an $14.5 billion-dollar research and
treatment industry. Experts agree that the costs will balloon to $16.8 billion
by 2020 and $18.3 billion by 2025. These costs are not likely to be deferred to
any philanthropic organization. Bill and Melinda Gates are not are not about to
fork over a few billions to defray the medical morass in which we find
ourselves. No, this sad news must be faced directly. Or, perhaps,
nutritionally. If we truly are what we eat, then what are the alternatives?</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
Some of these NTs are
what is known as catecholamines. This classification of NT indicates that the
compound is released during times of stress. Think ‘fight or flight,” high
stress at work or home, strenuous exercise. Just about most any activity or
event which will put your system into a high-alert status is one in which your
system will produce these catecholamines, these NTs. Those NTs are:</div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Dopamine</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Epinephrine</div>
<div class="MsoListParagraphCxSpLast" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Norepinephrine</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
The other amino acids
which multiple studies have indicated as capable in fighting depression are:</div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>L-Arginine</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>L-Citrulline</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>L-Ornithine</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>L-Tyrosine</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>GABA (Gama-Aminobutyric Acid)</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Glutamate</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>L-Theanine</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>L-Typtophan</div>
<div class="MsoListParagraphCxSpLast" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Serotonin (NOTE: This is not an amino acid, but
it has been listed as a separate compound that is supplemented along with amino
acids</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
This is it. 12 amino
acids that have been shown in several international studies to improve mood, motivation,
shore up determination, and assist in a multitude of mental functions for which
people seek medical help. Let’s go over these compounds to learn about how they
help our mental functions.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
Neurotransmitters are,
in short, how our brain cells and nerves cells communicate. NTs are released
into the gaps between the nerve endings. These chemicals are then absorbed by
the receptors on other nerve endings to complete the communication. These nerve
endings, by the way, are called dendrites. Dendrites are coated with a
protective material called myelin. This sheathing protects nerves, gray matter
– like the brain – from our immune system. </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
What are these aminos?
Where or how can we get them into our diet regularly? More to the point, what
do each of these compounds do? Scientists have identified eight amino acids and
one specific neurotransmitter, all of which we can safely supplement or find in
our regular diets (dietary sources are ALWAYS preferable). </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; text-indent: .25in;">
Let’s take a quick
look at what those eight aminos and one NT are. I hope that the chart below
will help. The intent is that you can print it out and use it as a reference.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in; tab-stops: 183.0pt;">
<span style="mso-tab-count: 1;"> </span><span style="font-size: 10.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"></span></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: -.25pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 466px;">
<tbody>
<tr style="height: 15.15pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="border: solid windowtext 1.0pt; height: 15.15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="bottom" width="72"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="bottom" width="169"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in;">
<span style="color: black; font-size: 10.0pt;">Function</span></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="bottom" width="121"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in;">
<span style="color: black; font-size: 10.0pt;">Side Effects</span></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="bottom" width="104"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: .2in; margin-top: 0in;">
<span style="color: black; font-size: 10.0pt;">Source</span></div>
</td>
</tr>
<tr style="height: 60.65pt; mso-yfti-irow: 1;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 60.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">L-Arginine</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Changed into nitric oxide (NO).
NO improves blood circulation by relaxing blood vessels.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Side effects may include; low
blood pressure, bloating, diarrhea</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 60.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Turkey, Chicken, Pork Loin,
Pumpkin Seeds, Peanuts, Dairy</span></div>
</td>
</tr>
<tr style="height: 91.0pt; mso-yfti-irow: 2;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">L-Citruline</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Gets converted into L-Arginine. Made
by the body. This may be a better supplemental amino since it gets
metabolized into Arginine.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">No side effects have been
reported, but, if you take nitrates for heart disease, talk to your doctor
first.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Dark Chocolate, Walnuts,
Spinach, Watermelon, Citrus</span></div>
</td>
</tr>
<tr style="height: 121.3pt; mso-yfti-irow: 3;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">L-Ornithine</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Primary role is in the urea
cycle. It helps to clean out and support the health of the liver. It also
aids in healing process and sleep.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">None</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">This is made by the body, it is
a non-essential amino acid. During times of stress supplementation can help.</span></div>
</td>
</tr>
<tr style="height: 136.5pt; mso-yfti-irow: 4;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 136.5pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">L-Tyrosine</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 136.5pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Used in making: Dopamine,
Adrenaline and Noradrenaline, Thyroid hormones, and melanin.<span style="mso-spacerun: yes;"> </span>It may improve mental functions during
times of increased stress according to studies.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 136.5pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">None</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 136.5pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">This is made by the body, it is
a non-essential amino acid. Produced from dairy products. The word
"tyros" is Greek for cheese.</span></div>
</td>
</tr>
<tr style="height: 91.0pt; mso-yfti-irow: 5;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">GABA</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">A neurotransmitter which sends
and regulates chemical messages in the brain and nervous system. Lowers
anxiety and aids the sleep process.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Side effects may include; Upset
stomach, headache, sleepiness, muscle weakness</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Fermented foods and foods high
in flavanoids (berries, citrus fruits, apples, pears, tea, wine)</span></div>
</td>
</tr>
<tr style="height: 151.65pt; mso-yfti-irow: 6;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 151.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Glutamate</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 151.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Excitatory neurotransmitter that
is important to memory, a GABA precursor, in foods improves gut function,
improves both appetite and satiety, boosts immunity, cell longevity, bone
health, and muscle function</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 151.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">In excessive amounts, it has
been linked to some depressive disorders, cancer issues, migraines. The WHO
Organization has concluded that glutamate is safe as a food additive.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 151.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Non-essential and from food
sources. It is found in high protein foods like meat, chicken eggs, tomatoes,
and cheese</span></div>
</td>
</tr>
<tr style="height: 121.3pt; mso-yfti-irow: 7;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">L-Theanine</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Reduces anxiety and stress,
increases/improves brain function, improves cognitive function of caffeine on
the brain, protects circulatory system, improves stress resistance, may reduce
some symptoms of depression</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">No side effects of its own;
however, it can lower blood pressure. If you are taking blood pressure
medicine, talk to your physician first and be vigilant.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 121.3pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Tea leaves, Green Tea, bananas,
chicken, brown rice, potatoes </span></div>
</td>
</tr>
<tr style="height: 91.0pt; mso-yfti-irow: 8;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">L-Tryptophan</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Precursor for niacin, melatonin,
serotonin. Good for overall mood and sleep.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Side effects may include;
belching and gas, dizziness, drowsiness, and dry mouth.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Pumpkin seeds, soybeans,
cheeses, lamb, beef, pork, chicken, turkey, tuna, eggs</span></div>
</td>
</tr>
<tr style="height: 91.0pt; mso-yfti-irow: 9; mso-yfti-lastrow: yes;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.25pt;" valign="top" width="72"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Serotonin</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 126.8pt;" valign="top" width="169"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Plays significant role in
digestion, blood clotting, bone density, sexual function, and mood. Low
serotonin levels have been identified in many people with depression.</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 90.65pt;" valign="top" width="121"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Side effects may include;
Drowsiness, nausea, dry mouth, nervousness, and dizziness</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 91.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 77.8pt;" valign="top" width="104"><div class="MsoNormal" style="margin-left: 0in;">
<span style="color: black; font-size: 10.0pt;">Eggs, cheese, pineapple, tofu,
salmon, turkey</span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-left: 0in; tab-stops: 183.0pt;">
<br /></div>
Famfitfunhttp://www.blogger.com/profile/13967283654170183419noreply@blogger.com0