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take five to 10 minutes to warm up and cool down properly.

plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. a mix of different kinds of activities and sufficient rest is safer.

listen to your body. hold off on exercise when you're sick or feeling very fatigued. cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

if you stop exercising for a while, drop back to a lower level of exercise initially. if you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

for most people, simply drinking plenty of water is sufficient. but if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

choose clothes and shoes designed for your type of exercise. replace shoes every six months as cushioning wears out.

for strength training, good form is essential. initially use no weight, or very light weights, when learning the exercises. never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. slow your pace when the temperature rises above 70°f. on days when the thermometer is expected to reach 80°f, exercise during cooler morning or evening hours or at an air-conditioned gym. watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

dress properly for cold-weather workouts to avoid hypothermia. depending on the temperature, wear layers you can peel off as you warm up. don't forget gloves.

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one of the strengths of the united nations is their worldwide peacekeeping. they prevent conflict from escalating into war, try to reach agreements between the opposing sides, and bring war to an end as soon as possible. they also have a world food programme which is among the most effective food aid programmes worldwide. the united nations provides food and clean water to people in need, they also send money to strengthen the country's economy. the united nations also provides unaids, which is healthcare to hiv patients. they also raise funds to prevents aids/hivs and the spreads of others diseases. they also have campaigns that show how to protect from certain diseases. the united nations also has the unhcr, the united nations high commissioner for refugees, which is an aid to refugees. it them by raising funds to build up refugee camps or to improve housing and sanitary facilities. it also has many programmes to raise awareness about the refugee crisis and the needs of the refugees. the united nations high commissioner for refugees also builds schools in crisi regions and refugee camps. a major strength of the united nations is its efforts in elucidating the crisis from which it emerged. as such many of the issues which the world was confronted with in 1945 have been addressed. this can be seen with the organization’s mediatory efforts in resolving conflict in territories. intrinsically, particular reference can be observed in the cold war era 1947-1953 where the world was in a state of political and military tension between the powers of the western world led by the united states and the communist world led by the soviet union. as the world was divided east and west, capitalist and communist, us and ussr, the united nations had its first opportunities to establish its role as a mediator in the international system. moreover, the united nations was involved in the establishment of an israeli state on the eastern mediterranean coast. violence erupted between israeli forces and palestinians and their arab allies in response to the foundation of the state of israel. there has also been the promotion of democracy where the united nations has enabled people in many countries to participate in free and fair elections including those held in cambodia, namibia, el salvador and south africa. additionally, there has been the promotion of women’s rights, particularly in middle eastern countries, to have greater control over their lives. the united nations fund for women (unifem) have supported projects in improving the quality of life for women in over 100 countries including marketing opportunities, access to food production and so on.

however, despite these strengths there exist deep seated shortcomings of the organization in the contemporary world. notable of these is the fact that the world today is a different world than the epoch in which the united nations was born. at that time the issues facing the organization was the achievement of peace and security in a world of great powers, the insistence of the united states that the european powers should grant independence and self-government to their colonies and so on. nonetheless, some of these remain but many have changed. the world and its political atmosphere have undergone a massive transformation however the structures of the united nations have remain unchanged. these structures have failed to keep pace with the new demands which must be presently addressed. consequently, given these circumstances the united nations now faces increasing demand for change both in its institutions and in the subject matters of its concern. lastly, another weakness involves that of corruption and mismanagement. there have been reports of a cascade of scandals at the hands of the united nations. most notable of these is the wholesale corruption of the oil-for-food relief program in iraq, disappearance of united nations funds and the exposure of a transnational network of sexual misconduct by united nations peacekeepers in africa. to add, there have been political pressure, favoritism and cronyism plaguing appointments to united nations peace operations. as such it can be examined there exist a culture of impunity where the united nations operates with secrecy and is shielded by diplomatic immunity. consequently, it is no doubt that this result in institutional weakness and a staff that is less than ideally equipped to complete the required tasks. in essence, the united nations as an organization contains both pros and cons in its performance and functions. its strengths emphasizes its utmost importance in the international arena in terms of it neutral stance and mediator efforts however this is questionable when and examination of its weaknesses is undertaken.

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