Young people frequently say that they want to exercise, but they just can't find the time.

    The solution just might be in-office interval training.

    Recent studies show that very short but intense exercise rapidly builds and maintains fitness and health, even when the workout is only a few minutes long.

    Work the stairs

    You can complete an excellent, effective — and very brief — workout in an office stairwell, says Martin Gibala, a professor of kinesiology at McMaster University in Canada and an expert on interval training.

    For a study that he and his colleagues presented earlier this year, they asked 12 out-of-shape women in their 20s to warm up for two minutes by slowly walking up and down stairs in a campus office building.

    They completed three of these abbreviated stair workouts per week for six weeks.

    By the end, their aerobic fitness had improved substantially, the researchers reported, by about as much as if they had been running or cycling each week for hours.

    Fidget your way to fitness.

    Parents and teachers may once have urged you to sit still, but wiggling, tapping your toes, standing briefly, and otherwise fidgeting as much as possible at your desk is in fact good for your body.

    In one recent study, college students showed healthier blood flow in their lower legs if they fidgeted than if they did not.

    Even better, a 2008 study found that among office workers, those who frequently fidgeted burned as many as 300 calories more each day than those who resolutely stayed still.

    Long Beach, a 28-mile area of beach, lies in southwestern Washington, and is generally called Long Beach Peninsula. Communities there take you back to old days of a simple life. Here, visitors can relax and enjoy the good of a total rest.

    Bird watching

    There are different kinds of birds on Long Beach. It's best if you watch them from a distance and don't try to frighten them. The Southwest Loop Route Map can be got through the Long Beach Peninsula Visitors Office by calling 1-800-451-2542.

    Horses

    A popular activity on Long Beach is horseback riding. Two businesses in the city of Long Beach offer guided horseback tours along the beach: Black Country Wilderness Outfitters and Skipper's Equestrian Center. You may also bring your own horse. Among the adventures offered with horses is a wagon（四轮马车）ride along the beach, a carriage ride through Seaview or Long Beach, a back country pack trip, or a sunset ride by horseback on the beach.

    Camping

    RV（活动房屋式旅游车）and tent camping aren't allowed on the beach. Camp fires are allowed within 100 feet off the beach, but must be away from the dry grass.

    Swimming and other activities

    Swimming is allowed, but you must be careful. The waters are very cold and dangerous. Surfing（冲浪）is advised only for experienced surfers. Beach driving is allowed at certain areas on the beach. The speed limit is 25 mph. Building sand castles, digging sand to find something, riding bicycles and flying kites are also popular activities in the area.

    Enjoy your trip to Long Beach, Washington!

    Nov. 21 is World Hello Day. It began back in the 1970s as part of an effort to make the world more peaceful. It was created by the United Nations just after the war between Israel and Egypt in 1973. The philosophy (理念) behind it is: Say “Hello” and stop war.

    It sounds like a fine idea, but most of us know that simply saying “Hello” won't bring about world peace. Still, on a smaller range, the simple act of saying hello to someone can make a lot of difference.

    This might not be obvious. After all, it's such a casual thing and requires so little effort. You raise your head to someone as you pass by them in the school corridor (走廊), say “Hello' then it's over.

    Although we might not realize it, a small thing like a greeting can mean a lot to a person. Many people are lonely because they're shy. They find it difficult to communicate with people, even though they want lo. It leads to them feeling cut off.

    On this basis, maybe it's a good idea, not just on Nov. 21, but every day, to remember to say “Hello” to as many people as we can. The stranger who hears your greeting may secretly smile in their heart. You might even make their day.

    Greeting other people is the easiest way to be polite. Politeness is the way we individual humans link up with the rest of the human world outside of our circles of family and friends. Politeness is one of the aspects of culture that make us a society rather than just many individuals living in the same space.

    No one said it better than the French author Joseph Joubert: “Politeness is the flower of humanity''. A “Hello” to a stranger is a small thing, and often neglected (忽视), but through it we can make the world better for another person.

    Recent summer temperatures in parts of Australia were high enough to melt asphalt. As global warming speeds up the heat and climatic events increase, many plants may be unable to cope. But at least one species of eucalyptus tree can resist extreme heat by continuing to “sweat” when other essential processes stop, a new study finds.

    As plants change sunlight into food, or photosynthesize (光合作用), they absorb carbon dioxide through pores on their leaves. These pores also release water via transpiration(蒸腾), which circulates nutrients through the plant and helps cool it by evaporation(蒸发). But exceptionally high temperatures are known to greatly reduce photosynthesis—and most existing plant models suggest this should also decrease transpiration, leaving trees in danger of fatally overheating. Because it is difficult for scientists to control and vary trees' conditions in their natural environment, little is known about how individual species handle this situation.

    Ecologist John Drake of the S.U.N.Y. College of Environmental Science and Forestry and his colleagues grew a dozen Parramatta red gum (Eucalyptus parramattensis) trees in large, climate-controlled plastic pods that separated the trees from the surrounding forest for a year in Richmond, Australia. Six of the trees were grown at surrounding air temperatures and six at temperatures three degrees Celsius higher. The researchers withheld (扣留) water from the surface soil of all 12 trees for a month to imitate a mild dry spell, then induced a four-day “extreme” heat wave: They raised the maximum temperatures in half of the pods（three with surrounding temperatures and three of the warmer ones）— to 44 degrees ℃.

    Photosynthesis ground to a near halt in the trees facing the artificial heat wave. But to the researchers' surprise, these trees continued to transpire at close-to-normal levels, effectively cooling themselves and their surroundings. The trees grown in warmer conditions coped just as well as the others, and photosynthesis rates bounced back to normal after the heat wave passed, Drake and his colleagues reported online in Global Change Biology.

    The researchers think the Parramatta red gums were able to effectively sweat — even without photosynthesis — because they are particularly good at tapping into water deep in the soil. But if a heat wave and a severe drought (干旱) were to hit at the same time and the groundwater was exhausted, the trees may not be so lucky, Drake says.

    Other scientists call the finding encouraging. “It's definitely good news,” says Trevor Keenan, an ecologist at Lawrence Berkeley National Laboratory, who was not part of the study. “It would be very interesting to know how this translates to other species,” he adds. Drake hopes to conduct similar experiments with trees common in North America.

    What is eBay? The simple answer is that it is a global trading platform where nearly anyone can trade practically anything. People can sell and buy all kinds of products and goods, including cars, movies and DVDs. sporting goods, travel tickets, musical instrument clothes and shoes- the list goes on and on.

    The idea came from Peter Omidyar, who was born in Paris and move to Washington when he was still a child. At high school, he became very interested in computer monogramming and after graduating from Tuft University in 1988, he worked for the next few years as a computer engineer. In his free time he started eBay as a kind of hobby, at first offering the service free by word of mouth.By1996 there was so much traffic on the website that he had to upgrade (升级) and he began charging a fee to members Joined by a friend, Peter Skoll, and in 1998 by his capable CEO, Meg Whitman, he has never looked back. Even in the crashes of the late 1990s, eBay has gone from strength to strength. It is now one of the ten most visited online shopping websites on the internet.

    eBay sells connections, not goods, putting buyer and seller into contact with each other. All you have to do is take an e-photo, write a description fill out a sales form and you are in business; the world is your market place. Of course for each item (商品) sold eBay gets a percentage and that is a great deal of money. Every day there are more than sixteen million items listed on eBay and eighty percent of the items are sold……

    This year is considered as one of the hottest on record, but a genius cooling device in a tiny package is helping many to beat back the heat. Hundreds of thousands of people around the world have already experienced the power of it.

    What is It?

    The device is ZenCooler developed by two German engineers who were tired of the increasingly hot and punishing weather. They realized that regular air conditioning technology was a far from the ideal solution, proving to be too inefficient, and expensive to be used practically on a daily basis. Therefore, they developed the new device that is both sleek, easy-to-use, and extremely powerful. Best of all, it's no bigger than the size of a lunchbox.

    How does ZenCooler Work?

    Simply fill it with water, plug it in and turn it on. Powered by a USB cable, it can be literally run off your smartphone, power bank, and laptop. In less than 60 seconds, you will be enjoying all the benefits of a ZenCooler air-conditioned room.

    The Best Value for Your Money

    With most AC units costing upwards of $200 bare minimum, all the way up to thousands when you take installation and maintenance into consideration, ZenCooler is really a no brainer for the value you're getting. Right now, you can enjoy all the benefits and savings that Zencooler offers, for an all-time low price of only $89/unit which is an absolute steal when you are thinking about everything you're getting!

    If that's not enough of a bargain, they are also offering multi-buy discounts for as low as $49/unit available now.

    Where can you buy ZenCooler?

    Right now it's only available from ZenCooler's official website. Order now to lock in the best price! Click here to order your ZenCooler today.