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5 Ways to Progress your Workouts

Progressing in workouts is essential for continual improvement, achieving fitness goals , and preventing plateaus. Here are five effective strategies to advance and evolve your workouts: Progressive Overload Techniques: Progressive overload is fundamental for continuous improvement in strength, endurance, or muscle growth. This principle involves gradually increasing the intensity, duration, or volume of your workouts over time to challenge your body and stimulate adaptation. Increase Resistance/Weight: For strength training, regularly increase the amount of weight or resistance you lift. This forces muscles to adapt to heavier loads, promoting strength gains. Aim for gradual increments (5-10% increase) in weight while maintaining proper form.  Adjust Reps and Sets: Vary the number of repetitions and sets performed. Lower repetitions with heavier weights focus on strength, while higher repetitions with lighter weights target endurance. Experiment with different rep and se...
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Antivirus software for Windows 10 in the test

Your protection program against viruses and hacker attacks consists of a large number of components and offers dozens of options. Most of them never need to be concerned with, but there are a few important ones that you should be familiar with.

 EnlargeUnder the hood, there are a lot of differences when it comes to antivirus tools.

The pest Brain from 1986 is considered to be the first PC virus, but it had no serious damage routine. That was the case in 1987 with the Vienna malware, which destroyed files on the infected PC. In the same year, the German programmer Bernd Fix developed a cleaning program against Vienna. This program can be considered the first antivirus program. In fact, however, the manufacturers of antivirus tools are arguing about who offered the first antivirus program. There are well over 20 antivirus packages out there these days. You can find out how these basically work in this article.


See also:  Antivirus software for Windows 10 in the test

Scanner

The scanner is the heart of any antivirus program. It is the module that looks for malware in the system. There are these types of virus scanners:

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Virus Guard

 EnlargeHere you can see the hex dump of a boot sector that is infected with the Brain PC virus. Brain is considered to be the first PC virus to appear in the wild. His name is because he changes the name of the disk to Brain.

What it does: Every complete anti-virus program offers a virus monitor, also called a real-time scanner. It checks a file the moment you access it. The real-time scanner examines the file using certain methods (see also scanning techniques). If it comes to the conclusion that it has detected a malicious file, it blocks the execution of this file so that it cannot cause damage to the system. Usually it is moved to a quarantine area of the antivirus program. As a user, you receive a warning from the antivirus tool and can now usually decide whether the file should be deleted immediately, whether it should remain in quarantine or whether it should be allowed to continue.

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