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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...

If the AV manufacturer has added the malware

This is a bit of a nuisance because this examination takes some time with a large amount of data, but it is useful. Because there is a race between the manufacturers of anti-virus software (AV software) and the spreaders of viruses. The disseminators are trying to get new viruses onto the PCs faster than the AV manufacturers can detect them. And they succeed again and again. In this way, a virus can become active on your computer despite the antivirus program. If the AV manufacturer has added the malware to its virus database after a day or two, it can now be detected by the manual scanner during a search run.


How often you should run the scanner on your PC depends on where and how often you are on the Internet. A weekly scan is a good guide.

Online virus scanner

EnlargeGet a second opinion: If your antivirus software reports a suspected harmless file as a virus, you can get a second opinion at www.virustotal.com. There the file is checked by around 70 scanners.

What it does: Current online virus scanners offer you the option of uploading individual files to a server and having them checked for harmfulness by a manual scanner. This is usually done with two or three clicks. The files are usually scanned by several virus scanners. This will give you a good idea of whether the file is dangerous or not. The online virus scanner is ideal if you are not sure whether a file is really dangerous. Examples are www.virustotal.com , https://virusscan.jotti.org and https://metadefender.opswat.com , with Virustotal being the most comprehensive service.

You should pay attention to this: If you use www.virustotal.com with its around 70 scanners, you have to note that some of them are very sensitive. They report a file as suspicious when it is not clearly harmless. Usually it is the built-in - ›heuristic of a virus scanner that classifies even the smallest code components as a threat. Accordingly, the following applies to the evaluation of the results: If only a few scanners report a virus, for example one to five scanners, this could also be a false alarm.

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