Here’s the Most Effective Cardio Workout You Can Do in 15 Minutes

Here's the Most Effective Cardio Workout You Can Do in 15 Minutes

Cardio is lame. At best you’re forced to trudge along some winding route only to end up where you started. At worst, a machine makes you manically swing your limbs in vague arc-like motions for thirty minutes. But it’s also good for you, so what’s the best cardio workout you can get if you only have 15 minutes?

According to bodybuilder, researcher, and trainer extraordinaire, Dr. Layne Norton, "good" cardio fulfills three main requirements: it burns the maximum amount of fat in the shortest amount of time, doesn’t affect your gym performance, all the while retaining as much muscle as possible.

With this in mind, Dr. Norton came up with the following workout:

1. Use a stationary bike (this is important) and start out by warming up for 5 minutes at half of the bike’s max resistance.

2. After 5 minutes, pedal as fast as you can for 10 seconds.

3. Then, increase the resistance to the max and still pedal as fast as you can. Continue this for 20 seconds.

4. Go back to an easy pace and resistance for 90 seconds.

5. Repeat steps 2 to 4 until you hit 15 minutes.

You might notice that this is similar to classical "high intensity interval training
" (or HIIT), but there are a few specific nuances to Layne’s routine that make it optimal to your normal run-of-the-mill HIIT routine.

Firstly, according to Dr. Norton, cycling is far more conducive to muscle retention–even hypertrophy–than other forms of cardio, like running or walking. Second, unlike many HIIT recommendations, which can often be arbitrary, the specific recommendations of intense vs. easy durations has been optimized for the best cardio you can get in fifteen minutes. If you’re interested in the science behind it, Dr. Norton explains the workout in detail at the link below.

Best Damn Cardio Humanly Possible in 15 Minutes | Arnold Schwarzenegger

Image by RLEVANS.


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Here’s the Most Effective Cardio Workout You Can Do in 15 Minutes

5 Sites with Printable Graph Paper, Puzzles, Maps, & More

cwa-printable

Print is not dead. Try as we may to live paperless lives, we all need paper from time to time. Some things are just easier to work out with pencil and paper, after all – if only because paper never runs out of batteries. We’ve shown you where to find printable board games and free printable Christmas cards. Today, Cool Websites and Apps looks at five more websites you and your printer need to know about. PaperKit: Print Your Own Lined Paper Sometimes you just need graph paper. If you don’t have any around the house, PaperKit makes it easy…

Read the full article: 5 Sites with Printable Graph Paper, Puzzles, Maps, & More

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5 Sites with Printable Graph Paper, Puzzles, Maps, & More

In New Avengers: Age of Ultron Clip, It’s Hulk Versus Stark’s Hulkbuster

In New Avengers: Age of Ultron Clip, It's Hulk Versus Stark's Hulkbuster

Tonight, MTV aired a new clip from Avengers: Age of Ultron — a 90-second chunk from the Iron Man/Hulk fracas we’ve seen bits of in concept art and trailers. Tony does not seem pleased with this turn of events

There are a few hints from this short clip: first of all, it’s the Scarlet Witch who sends the Hulk on his rampage. Second, from Tony’s "Don’t mention puny Banner" quip, we can gather that either a) the Hulk and Tony have been having some deep, soul-baring conversations or b) we’ll actually see the Hulk’s opinion of Bruce in action before this scene.

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In New Avengers: Age of Ultron Clip, It’s Hulk Versus Stark’s Hulkbuster

Massive Lincoln Archive Goes Live On 150th Anniversary of His Assassination

Lucas123 writes The Lincoln Project, a joint digitization project sponsored by The University of Illinois and the Abraham Lincoln Association, has been identifying transcribing, annotating, and imaging all documents written by or to Abraham Lincoln during his lifetime. Those 100,000 or so documents are now online for the public to view. The documents cover three eras: Lincoln’s time practicing law from 1836 to 1861; his personal life from birth in February, 1809 through March 3, 1861; and his time as president. The archive contains images of some of the most historically significant documents penned by Lincoln, such as one of the five original copies of the Gettysburg Address. It also contains more personal moments, such as a letter he wrote before he became president to an 11-year-old girl responding to her request that he grow a beard to hide his skinny face.

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Massive Lincoln Archive Goes Live On 150th Anniversary of His Assassination

What Knives You Can Carry Where In The United States

What Knives You Can Carry Where In The United States

Knives! Either pointy and scary or practical and useful, depending on who you ask. And that’s reflected in our bizarre hodgepodge of unclearly written knife laws. Let’s make them easy to understand.

Above: Alan Ladd plays a heavily fictionalized Jim Bowie in The Iron Mistress.

But Aren’t Knives Weapons?

A knife is a tool. As evolved apes with opposable thumbs, we’re pretty good at grabbing stuff, pretty good at pushing stuff and even pretty good at twisting or pulling stuff. The thing we aren’t really good at is cutting stuff. At least not without putting it in our mouthes, which leads to all sorts of other problems. A knife gives you the ability to cut stuff and carrying one with you gives you that ability in a package that’s accessible almost instantly and with a single hand. Carrying one is just an essential part of being a capable human.

But, yes anything can be a weapon. Here’s instructions on how to fold a newspaper into a weapon. A ballpoint pen can make a fairly effective impact weapon. But in the hierarchy of stuff you’d grab to fight someone, knives aren’t really high up there. Not if you know what you’re doing. The trouble is that, while they are capable of inflicting fatal injury, they aren’t capable of stopping someone quickly; the fatality tends to come later. That’s a bad combination for any weapon, potentially exposing you to much liability and doing so without saving your own butt.

And, there’s the trouble with demonizing or attempting to control an object that’s hugely commonplace. It might sound sensible to say "No big knives, they’re dangerous." But, go into any kitchen in America and you’ll find knives with blades of six inches or longer. Are those weapons? Like most of the stuff in your house, they could be. But you also need them in order to eat. But also yeah, it’s probably a bad idea to bring that kitchen knife to a public place and wave it around.

Is that kitchen knife more dangerous than something with double edges that’s painted black? Not really, but it’s arguable that the intent changes between different designs of knives. And intent seems to be a huge part of how knife laws are enforced. If it looks scary, cops and courts maybe predisposed to charge you with stuff for carrying it. And even if that scary looking knife is strictly legal, carrying it may expose you to other "deadly weapon" clauses too.

Knife Law Lingo

To understand all this mumbo jumbo, you’ve got to learn what a few words and phrases mean.

Carry Law: A carry law dictates what you’re allowed to have with you, outside of your home.

Ownership Law: These forbid outright the ownership of something; you can’t even have it at home, just for looking at.

Fixed-blade: a knife without a folding mechanism. Your kitchen knives are fixed-blades.

Folding knife: a knife where the blade folds into its handle.

Switchblade: Oh boy, this is where things start to get confusing. Any body that attempts to legislate switch blades has created their own definition of them. And, knife makers have complicated things by creating products designed to barely skirt the law, as it’s expressly written. The 1958 Federal Switchblade Act (the only federal knife law) defines them by saying:

"The term ‘switchblade knife’ means any knife having a blade which opens automatically – (1) by hand pressure applied to a button or other device in the handle of the knife, or (2) by operation of inertia, gravity, or both."

Assisted-Opening Knife: A folding knife which requires you to exert force on the blade in order for it to open, but which ‘assists’ that opening with a spring or mechanism once you have applied force to the blade. These were specifically exempted from the Switchblade Act in 2009.

Gravity Knife: A folding knife where the blade can "fall" open due to the force of gravity. Largely something that opens up interpretation by cops.

Bowie Knife: A large fixed-blade knife. Jim Bowie made his own design famous and that was specifically designed for fighting, but the term has come to mean any large knife.

Stiletto: A very thin knife that’s designed to stab.

Dagger: A knife with sharpened edges on both sides.

Mall Ninja: Someone who thinks scary-looking knives make him tough.

Places You Can Never Carry A Knife

Schools, courts, planes, most federal buildings and similar institutions of state or local government. You aren’t supposed to take a knife onto a military installation unless you’re a member of the Armed Services.

That last thing is actually a regulation I’ve violated many times, going to school on a military base and working as a civilian contractor (handyman) across several. See what I mean about confusing?

Knives You Can Take Anywhere Else

If you simply want a knife you can carry anywhere, then look for something that appears utilitarian and harmless in nature — a Swiss Army knife, utility knife or a multi-tool that includes a blade — and stick to blades of 2.5 inches or less.

For some reason, people find knives that lock open to be scarier than knives that don’t. This silly because that locking mechanism is a safety mechanism, preventing the blade from being able to close on your hand, but also somewhat understandable as most non-locking blades appear more harmless. Again, think of the prototypical Swiss Army knife.

But remember, knife laws are subject to the interpretation of courts and the police. Brandish even a little Swiss Army knife in a manner that may be construed as threatening and the police may decide to use it as an excuse to murder you. Exactly that just happened a few blocks from my house.

What’s Illegal By State Or City (If Significantly Different)

Alabama: Concealed "Bowie" knives (i.e large fixed blades, even kitchen knives), machetes and knives that look like guns. Totally cool to wear any of those on your hip though.

Alaska: Gravity knives and switchblades. And you’re supposed to tell a cop you’re carrying a knife if he stops you.

Arizona: Anything goes. Tell a cop if you’re carrying one.

Arkansas: Please, carry any sort of knife you’d like.

California: No dirks, daggers, stilettos or ballistic knives. No undetectable (ie non-ferrous or hidden in a cane) knives. You’re supposed to carry big knives unconcealed.

Los Angeles: Don’t carry knives in plain view. Exposed pocket clips are supposedly fine.

Colorado: Don’t conceal anything over 3.5 inches. No ballistic knives.

Connecticut: No automatics or stilettos over 1.5 inches. You can’t carry anything over 4 inches.

Delaware: The only knives you can conceal are pocket knives of 3 inches or less.

Florida: If you’re going to conceal it, make it 4 inches or less.

Georgia: If it’s over 5 inches, you need a weapons permit if you want to conceal it.

Hawaii: No balisongs or switchblades. Don’t conceal anything that looks dangerous. Real men fight with their fists anyways.

Idaho: Knives are cool here!

Illinois: No switchblades, throwing knives or ballistic knives.

Chicago: Keep it under 2.5 inches.

Indiana: No ninja stars or pizzas at gay weddings.

Iowa: Pretty much anything goes, but you’re not supposed to conceal anything over 5 inches or a dagger or switchblade or can knife.

Kansas: No throwing stars or ballistic knives.

Kentucky: Ain’t no knife laws here. Except you’re ain’t supposed to conceal anything scary lookin’

Louisiana: No switchblades.

Maine: Illegal to carry daggers, stilettos or "knives designed for harming others."

Maryland: You can’t conceal a throwing star, dirk, switchblade, gravity knife or bowie.

Massachusetts: The few survivors of the last winter encouraged not to carry switchblades, dirks, stilettos, ballistic knives or ones with knuckle guards as they forage for what meager sustenance remains.

Michigan: Anything goes. Don’t conceal stilettos though.

Minnesota: Anything goes except for switchblades, don’t you know.

Mississippi: You can’t own anything scary looking if you’re a minor or a convicted felon. And no one’s supposed to conceal that scary stuff either.

Missourah: No switchblades.

Montana: Don’t conceal anything over 4 inches.

Nebraska: It’s illegal for a felon to own a knife, which must make cooking interesting. Anyone else can own and carry whatever they want.

Nevada: No belt buckle knives, which are apparently a thing. Don’t try and conceal anything scary.

New Hampshire: Don’t tread on me.

New Jersey: Tony and Vinny can own and carry whatever they want except a switchblade.

New Mexico: No switchblades or butterfly knives.

New York: You can’t own a knife unless you’re a US Citizen. A law currently being violated at every restaurant in the state. And no one’s supposed to have anything scary like a switchblade, throwing star or sword.

New York City: No gravity knives. The cops will make this mean anything if they want to. No knives over 4 inches.

North Carolina: Nothing that shoots its blades. Don’t conceal carry a butcher knife, a bowie knife or anything scary.

North Dakota: No concealing your machete, switchblade or anything else that’s over 5 inches.

Ohio: Anything goes, just don’t be a child playing with a toy gun in a park.

Oklahoma: You can’t carry anything scary, concealed or open.

Oregon: Believes it violates your 2nd amendment rights to tell you what knives you can have or carry.

Pennsylvania: It’s illegal to own a dagger, automatic knife or sword cane. You can’t open or conceal anything scary, including hunting knives. I bet a lot of people break that last law pretty constantly.

Rhode Island: Don’t conceal anything over 3 inches. And the usual no scary stuff.

South Carolina: Own and carry anything you want, any way you want.

South Dakota: Not sure there’s actually laws of any kind here, but you’re definitely cool with whatever knife you want.

Tennessee: You can’t carry anything over 4 inches.

Texas: No gravity knives.

Utah: Anything goes unless you’ve been convicted of a variety of loose criminal charges including delinquency, then no knives for you.

Vermont: No switchblades, if they’re over 3 inches.

Virginia: It is legal to own any type of knife in Virginia, it is illegal to conceal anything scary looking.

Washington: No switchblades.

West Virginia: No concealing anything scary looking.

Wisconsin: Don’t conceal anything scary looking.

Wyoming: Don’t conceal anything scary looking.

State laws source: KnifeUp.com

IndefinitelyWild is a new publication about adventure travel in the outdoors, the vehicles and gear that get us there and the people we meet along the way. Follow us on Facebook, Twitter and Instagram.


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What Knives You Can Carry Where In The United States

Learn How to Conduct Your Own Patent Search with This Infographic

If you think you have an idea for an invention that’s never been done before, you might want to double check with a patent search before you work too hard on it. No need to hire a patent attorney yet, though, because you can check on your own.

There’s no point in working yourself to the bone with your new invention if it’s already been made. The United States Patent and Trademark Office offers information on how to look up patents, but online marketplace Idea Buyer put together an all-in-one guide to make it easier on you. The graphic below explains every step you need to take when conducting a patent search, from determining the right patent type of your idea, all the way to deciding if an already existing idea is too similar to yours. Once you know the patent coast is clear, you can get that invention off the ground.

How to Conduct a Patent Search | Entrepreneur via Idea Buyer

Learn How to Conduct Your Own Patent Search with This Infographic


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Learn How to Conduct Your Own Patent Search with This Infographic