24/7 Fitness: Grafton

Treadmill Routines to Lose Belly Fat for Beginners

Treadmills are not just for improving your cardiovascular fitness, they can also go a long way to help get that stubborn belly fat to take a hike. While they may seem rather intimidating and dangerous, treadmills are actually a safe and easy way to get in your daily cardio. If you've never used one before, have a trainer give you a tutorial on how to run your treadmill. Once you get the basics figured out, you can choose from a variety of treadmill routines that will help you lose that belly fat once and for all. Of course, a healthy, nutritious, and calorie-smart diet will support your efforts on the treadmill. Consult with your health care provider before beginning a new exercise routine.

Slow and Steady Wins the Race
If you're tempted to hop on the treadmill and start running, you better pump the breaks. While your enthusiasm is applauded, beginners risk injury and over-training if you do too much too fast. Instead, give walking a go. Begin with a slow comfortable pace for five to 10 minutes until you feel like your body is ready for more intense activity. From here, increase your speed until you reach a brisk pace at which you can still comfortably talk for 10 to 20 seconds at a time. Continue at this intensity for 30 minutes then gradually decrease your speed to complete a five-minute cool-down.

Add a Little Incline
Add some incline to your treadmill routine to up the intensity of your workout. The higher the intensity, the more calories you burn and the more belly fat you lose. Begin your workout with an easy five to 10-minute warm-up with no incline. When you're ready to go, bump the incline up a few degrees so that it feels challenging but not so challenging that you cannot complete your 30 minutes of exercise. During your workout, avoid placing your hands on the hand rails, instead rely on your lower body to do the work. Once you hit the 30-minute mark, lower the incline back to zero and complete a five-minute cool-down. Keep a record of your progress from session to session and increase incline as your body adapts to each routine.

Jog it Out
Once you have the treadmill figured out, give jogging a try. You may feel a bit wobbly at first but it will soon feel like second nature. Before your jogging routine, begin with a five to 10-minute warm-up that begins with walking and gradually increases to a slow jog. Jog at a comfortable pace for at least 30 minutes. If you lack the stamina for continuous jogging, don't be afraid to slow to a walk every five to 10 minutes to give your heart and lungs a chance to catch up. End your workout with a five-minute cool-down.

Mix It Up
Interval training gives you a chance to mix up your treadmill routine and prevent extreme boredom. This type of routine requires a more intense form of exercise and may not be for everyone. Begin slowly and test the waters -- you can always increase your intensity as your fitness improves. After a five to 10-minute warm-up, begin to jog at an intensity that you find it difficult to carry on a conversation. Maintain this pace for 30 to 60 seconds then slow to a walk. Walk for 60 to 90 seconds then return to the higher intensity pace. Continue this work/rest cycle for the duration of your workout, which should last about 20 minutes. Finish with a five-minute cool-down. Interval training can also be used for walking and incline training.

Doing the Insanity Workout When You Wake Up

The Insanity workout -- described as the hardest workout DVD out there -- is a 60-day workout program that claims to change your body from flabby and undefined, to toned and ripped. It employs the use of max-interval training, a high-intensity training where you are required to push yourself to the extreme, exercising for three to five minutes with short 30-second breaks in between. The workout is not for fitness beginners as it is so intense that a basic baseline of fitness has to be present in those that want to undertake the challenge.

Wake Up, Work Out
Doing Insanity in the mornings is based on personal preference. The exercises are on average about 45 minutes long in the first month and over 60 minutes long in the second month. Finding the time in the day to fit in these workouts may be difficult, which is why mornings are a great time to do Insanity workouts. Plus, you get your workout out of the way as soon as possible.

Burning Before Breakfast
Mornings have been shown to be the best time to work out. According to "The Journal of Physiology," working out first thing in the morning before breakfast leads to more efficient fat burning in the body. The research shows that exercising in a fasted state, where the body has a limited store of carbohydrates before eating, requires the body to tap into the fat stores of the body instead. Also, working out before eating increases your insulin sensitivity. That is when the hormone insulin is able to shuttle more glucose into the muscles, promoting muscle protein growth. So, tackling Insanity before your morning coffee can boost your fat-burning metabolism and aid in muscle gain.

Food Matters
Do take into consideration that Insanity is quite unlike most of the high-intensity exercises out there. It requires you to push yourself and to use up a lot of energy. If you do not eat, your blood sugar and glycogen levels will be too low. This can cause tiredness and exhaustion. You will not be able to push yourself to your full potential, and you may have problems with keeping proper form, which could lead to injury. However, if you do Insanity in the mornings, eating a heavy breakfast beforehand could be detrimental to your workout. Not only will you feel heavy and nauseous, but you may also tire easily because of the physical strain you put your body through.

Whatever Works for You
Individual differences also come into play in the case of eating pre- or post- morning workouts. If you think that you can handle it, do Insanity in a fasted state. Having a carbohydrate-rich snack right before bed can help, as your body will have at least some store of glycogen when you wake up. But if you cannot, then eat a small, light breakfast -- rich in protein and carbohydrates -- at least three hours before you work out. This is to ensure that you do not feel tired or nauseous throughout your workout. If you are stretched for time, have a light snack an hour before instead. This will give you some fuel without weighing you down. Foods to consider for snacks can be dried fruits and nuts, yogurt or fresh fruit. Do not worry about not getting the extra burn from working out on a fasted state; any workout is better than none and Insanity brings about results regardless of what time of the day you do it.

Insane in the A.M.
One of the biggest issues about working out after you wake up is just trying to motivate yourself to do so. Especially with Insanity, the prospect of the butt-kicking pain you will have to endure may make you even more reluctant to get out of bed. To avoid feeling like this, make sure you have a solid schedule for the day outlined beforehand. This will help you stick to your plan to ensure the day goes smoothly. Do other little things to motivate yourself, like setting out your workout clothes and setting your alarm the night before or writing yourself a little reminder note to be left on your bedside table or on your phone. Remember, once you get up and get to it, you will be left with a puddle of sweat and the feeling of accomplishment of having tackled one of the hardest workouts out there.

Things to Watch While Running on a Treadmill

Treadmills became the most popular piece of cardiovascular fitness equipment in the 1990s. Back then, many runners beat the monotony of running by simply zoning out or staring at a wall poster of Patrick Swayze or Whitney Houston while listening to music on their Sony Walkman. Runners have since found there are more interesting and productive ways to entertain themselves while running.

Music Videos
Runners who listen to music or watch videos tend to burn calories at a faster pace, according to researches at Elon University in North Carolina. Listening to upbeat music not only keeps up the mood for movement but encourages most people to stay in time with the music's fast pace. Since watching any other activity occupies the mind while running, music videos serve as a dual distraction for runners. You can set up a playlist of music videos using your computer and alternate fast and slow songs to do sprints and cool-downs.

Scenic Videos
Runners who prefer to log their miles outdoors but are forced to take to the treadmill due to inclement weather or limited time can now bring the outdoors in with nature DVDs that simulate trail runs. These virtual journeys take the runner down mountain paths or along the ocean and come complete with sound effects recorded on location. The best part? You'll never have to worry about getting lost, encountering a snake or hitting a bump in the road.

Learn a Language
Parlez-vous francais? No? Then consider working out your language abilities while working out your body. Some cognitive psychologists have found that the human mind is more receptive to absorbing new information while running. Watching a foreign language instructional DVD is an enriching and educational experience to engage in while on the treadmill. If you're comfortable conversing with other people while running, you should have no trouble responding to prompts to speak the foreign words or phrases.

Watch a Feature-Length Movie
While some runners set their treadmill goal based on distance, others allot a certain amount of time to their treadmill workout. Watching an entertaining movie or engrossing documentary can have you altogether forgetting that you've been on the treadmill for two hours. If you only have an hour to set aside for your treadmill run, save the second half of the movie or documentary for the next day. You'll have an extra incentive to get back to your workout and find out how the movie or documentary wraps up.

Which Is Better for the Butt: Elliptical or Stairs?

A toned butt is what many people strive to achieve as part of their workout program. While there are many methods out there that are designed to sculpt your butt, using an elliptical trainer or climbing the stairs are effective ways to shape your rear end. Both exercises not only give you a great cardiovascular workout, but also help in toning up your lower body. But which method is better when it comes to tightening your t**h? The elliptical trainer may be preferred by gym-junkies, whilst the stairs are an ever-available option for all who have access to a flight.

The Anatomy of the Butt
To tone your butt, the gluteus maximus is the muscle you need to focus on. It is the main muscle that is responsible for the overall shape of your butt. The other muscles that you need to work are the gluteus medius and minimus, which are the muscles that work together with the gluteus maximus to move your legs in all directions.

Stair Climbing for Butt Sculpting: Pros and Cons
The action of climbing stairs predominantly works out your lower body. With each alternating step, your gluteus maximus is activated as your leg is forced to lift your body weight. At the same time, your gluteus medius and your hamstrings work to support the weight of your body on each leg. This action is not unlike one-legged squats, allowing you to build muscle definition using your own body weight. This workout can be made even more challenging by climbing every other step, essentially going into a lunge as you climb. This causes a mechanical disadvantage that builds muscle strength. However, fast-paced stair climbing is a high-impact workout and requires endurance. The impact of the motion can put you at risk of knee or leg injury.

How Effective are Elliptical Trainers?
Elliptical trainers are made to simulate the act of walking, running and stair climbing. They provide an effective full-body workout as they are designed to keep a synchronized motion of both the upper and lower body. These machines give your lower body an intense workout while keeping it easy on the joints to prevent impact injuries. When using the elliptical, there is more bend in your knees, allowing you to tone and strengthen your leg muscles, which include your hamstrings, glutes and external hip muscles. Also, because the machine guides your movement, coordination and form, there is less risk of injury because impact on the knees and ankles are lessened. The gradual increase of duration and resistance of the machine can make the workout more challenging. It also helps for those who want to tone their b***y but have issues with lower-back pain or knee problems that could prevent them from doing conventional butt workouts like squats.

The Verdict
So which workout is better for the butt: the stairs or the elliptical? It depends on the person, really. Those who want a low-impact workout but still want to work on muscle tone should opt for the elliptical. For those who enjoy a challenge, they can head on to the nearest flight of stairs or use a stair-climbing machine in the gym. Regardless, both methods are effective in toning your lower body. When employed in a regular workout routine, either one of these methods will be effective in your goal to build a better b***y.

Do Straddles Stretch the Hamstrings?

You might love certain aspects of your desk job, but sitting all day in a chair can cause unpleasant side-effects. These can include short, tight hamstrings. If you're active in sports and activities that put a lot of stress on your hamstrings, that tightness can limit your performance and increase your risk of sports-related injury. Including the seated straddle in your routine can help you maintain or restore hamstring flexibility and improve your health and fitness.

Hamstrings Plus
When you're standing, the muscles in back of your thighs are actively engaged in supporting your pelvis, which limits how responsive they'll be to stretching. When you're seated or lying down, those muscles can relax fully, which enables a deeper, more effective stretch. For this reason, the American Council on Exercise recommends stretching the hamstrings from a seated or lying position. Along with the hamstrings, basic seated straddles stretch the inner thigh muscles, also known as your hip adductors. By varying the position of your torso and arms, you'll also target other muscles -- such as your obliques and the muscles of your lower or upper back -- to a greater or lesser degree.

Get It Right
Using proper straddle technique is essential for activating the hamstrings and avoiding stretch-related injury. Sitting on the floor with your legs extended in front of you, straighten your spine and align your head over your hips. Maintaining that upright position, slowly open your legs into a wide "V" shape. Keep your knees relatively straight and directed upward. The backs of your thighs should remain in constant contact with the floor. At this point, you'll feel the stretch along your inner thighs and possibly in your hamstrings. Resting your fingertips on the floor in front of you, hinge forward slightly from your hips until you feel a more intense stretch in the hamstrings. Hold the position for up to 30 seconds. Don't allow your lower back to bulge, let your legs roll inward from the hips or drop your head and shoulders forward toward your chest. Ease in and out of the straddle position slowly and avoid bouncing or forcing the stretch.

Down a Notch
If your hamstrings are particularly tight, you might find it difficult to maintain proper posture when hinging forward. In this case, regress to a simpler variation of the exercise until your flexibility improves (See References 6, p. 98). Sit straight with your back and buttocks pressed against a wall and decrease the amount of space between your legs. Hold this modified position for up to 30 seconds, breathing evenly. As your flexibility increases, you can move away from the wall, gradually widen your "V" and reintroduce the forward hinge.

Up a Notch
To add intensity to the basic seated straddle, flex your toes back toward your shins before you hinge forward. Bump it up still more by removing your fingertips from the floor and grasping your toes with your hands. If you want to focus on one leg at a time, rotate your torso toward your right leg and hinge forward with a straight spine to lengthen your right hamstrings and the left side of your back. Deepen the back stretch by grabbing the outside of your right foot with your left hand and rotating the torso still more. Hold for 30 seconds, then repeat with your left leg and right arm. Alternatively, combine the straddle stretch with a lateral bend to lengthen and loosen the oblique muscles that line the sides of your torso. Extend your left arm overhead and slowly hinge over your right leg, keeping your left hand in line with the top of your head. Repeat the hinge to the left, extending your right arm overhead.

Bench Press & Powerlifting

Along with squats and deadlifts, bench presses are the third exercise that make up a powerlifting competition. While bodybuilders target their chest, shoulders and triceps when bench pressing, the aim in powerlifting is to move as much weight as possible, which might require a change in your technique. You also need a powerlifting-specific program to boost your maximum lift.

Tweaking Your Technique
When bench pressing for powerlifting, your whole body comes into play. Your chest, shoulders and triceps are still put under enormous strain, but your legs and core also have important roles. Lie flat on the bench and squeeze your shoulder blades together, advises Marko Dimitrov of Powerlifting Academy, and take a deep breath as you unrack the bar. Keep your elbows tucked in during the lowering phase and pause for a second when the bar touches your chest. Drive your feet into the floor, contract your glutes and hold your legs tight as you push back up, finishing the lift with your elbows locked out, adds strength coach Jim Smith of Diesel Crew Strength and Conditioning.

Finding the Right Routine
You could go your whole powerlifting career, trying every style of workout and still not make a dent on the number of bench press routines out there. Some of the most popular powerlifting routines for the bench press include the Westside method, which involves mixing bench press variations and training one day light and one day heavy each week. The Sheiko workout routines involve bench pressing three times per week, often twice in the same session, while Starting Strength alternates between benching and non-benching workouts, always for three sets of five repetitions, with the aim of increasing your weights every workout.

Accessory Exercises
Just bench pressing alone isn't enough to get your press up to competition standards. Bench pressing regularly is important, but you'll also find you have certain muscle groups that are weaker and hold back your progress. Find what these are by videoing your lifts and assessing where you struggle. If you struggle at the bottom of the movement and have a hard time pushing the weight off your chest, trainer and elite powerlifter Josh Bryant recommends dead bench presses, where you set the pins in a power rack just above chest height and bench from there. If your sticking point is toward the top, you need to work on your triceps. Former world record powerlifter and coach Dave Tate of Elite Fitness Systems advises adding close grip incline presses, dumbbell extensions and push-downs into your routine.

Designing Your Own Plan
If you'd rather go it alone and take a stab at designing your own powerlifting bench press workout, tailor it to your own strengths and weaknesses. Perform two bench press-focused session every week. In the first one, work up to one top heavy set. Make this a six repetition maximum in week one, a four rep max in week two and a single or double rep max in week three. Take week four as a rest week. In your second weekly session, bench press again but go light -- three sets of 10 to 12 reps leaving plenty in the tank should do it. Pick two accessory exercises for this day and perform four tough sets of six to 10 reps on each.

How to Gain 20 Pounds With a High Metabolism

You may be the envy of those people who have trouble losing weight -- but if you're a "hardgainer," then you know that gaining weight can also be a battle. You've probably heard the advice that you should just go out and eat whatever you want -- but if you're serious about gaining those 20 pounds in a healthy way, you'll need to be more strategic than that.

Step 1
Find out how many calories your body needs in order to maintain your weight. First calculate the number of calories your body needs while at rest -- called your resting energy expenditure or REE -- by multiplying your weight in pounds by 11 for men or 10 for women. If you're a sedentary individual, multiply that REE by 1.3 -- for either men or women -- to arrive at your daily caloric needs total. If you do basic activities such as light walking regularly, multiply your REE by 1.6 for men or 1.5 for women. For moderate activity levels, multiply your REE by 1.7 for men or 1.6 for women. For very active people, multiply that REE by 2.1 for men or 1.9 for women. For extremely active people such as full-time athletes, multiply the REE by 2.4 for men and 2.2 for women.

Step 2
Track what you eat. Write it down in a diet journal or enter what you eat into a calorie-tracking app or website. At the end of the day, tally your totals using a "calories in foods" estimator so you'll get a sense of your daily caloric intake. If you're hoping to gain 1 pound, you have to consume 3,500 more calories than your body needs. By adding an additional 500 calories over what your body needs on a daily basis, you could gain about 1 pound a week.

Step 3
Eat more frequent meals. It can be tough to pack in a lot more food in just three meals a day -- especially if you tend to get full fast. Eating four, five or six meals instead may help.

Step 4
Focus on quality foods, not junk, to ensure you stay healthy throughout this process. Choose high-fat, high-calorie foods, but focus on nut butters, cheeses, natural oils such as olive and coconut oil, and nuts and seeds. Many of those foods will also provide additional protein. Avoid white flour, sugary foods and hydrogenated oils -- those are never healthy, even when you want to gain weight.

Step 5
Try protein shakes or meal replacement shakes if you're having trouble eating more meals. This can be a beneficial way to add calories without feeling like you've forced yourself into eating a whole meal.

Step 6
Slow down on the cardio. If you enjoy going to that aerobics class or getting in your daily run, you don't have to stop all together -- but you might try to exercise at a lower intensity for a while. That way you'll be burning fewer calories during your workouts. If you do continue your regular exercise routine, be sure to factor the calories you're burning into your daily total.

Step 7
Engage in regular strength training exercise, such as lifting weights, body weight exercises such as pullups or pushups or exercises using resistance bands. Building muscle can help you put on extra weight in the form of muscle instead of fat -- which will be healthier for you.

How to Lose Weight on a Busy Schedule

If you’ve put on a few extra pounds but don’t have much free time, you’ll have to get creative to squeeze in the exercise you need to trim the excess fat. Your options include making more of the workout time you have, burning some extra calories when you’re not working out and eating a more healthful diet. With a little advanced planning, you can make your entire day more fitness-friendly.

Step 1
Schedule workout time at the beginning of the week. Treat that time as sacred, rather than trying to work in an exercise session at the last minute. If possible, schedule workouts with a friend to give you extra motivation.

Step 2
Get up a few minutes earlier on your work days and perform some extra exercise, even if it’s just a 15-minute walk around the block.

Step 3
Walk whenever you can. Park farther than you usually would from stores or your office and then walk the extra distance, for example. You can also take the stairs rather than riding an elevator or escalator, and use part of your lunch breaks for 15- to 30-minute walks. Try to walk a total of 45 minutes or more each day, even if you must do it in three or four segments.

Step 4
Do a few exercises at your desk during the day or in front of the TV in the evening. Take five-minute breaks to do 12 to 15 reps of an exercise such as a triceps dip, using a chair instead of a bench. Perform squats or lunges next to your desk, or keep a dumbbell in a drawer and crank out a few biceps curls or triceps kickbacks.

Step 5
Perform interval workouts, which alternate high- and low-intensity exercises. For example, jog on a treadmill for two minutes, walk for one minute and then repeat the pattern for 21 minutes. Or sprint for 30 seconds on a stationary bike and then pedal at a moderate pace for a minute. Interval training lets you burn more calories in a relatively short workout than you can with steady-pace exercises during a longer session. As a result, your workout becomes more efficient.

Step 6
Include resistance training in your workout schedule. Do four to eight reps of compound exercises such as squats, deadlifts, bench presses and pullups. Use a sufficient weight load to tire your muscles by the end of each set. Perform your exercises in a circuit with no rest between activities to burn extra calories and squeeze more exercises into your limited schedule. Muscle mass burns more calories than fat, so adding muscle helps you trim a few extra calories, even when you’re at rest.

Step 7
Eat better by packing healthful lunches in advance on busy days rather than running through fast-food places. Keep healthy snacks handy -- such as fruits, nuts or yogurt cups -- to avoid the temptation of buying junk food from a vending machine.

Exercises for the Elderly With a Pulley System

The elderly generally exercise less than other age groups, due to disabilities, physical discomfort, fear of injury and a decline in cognitive abilities. Exercise is important for the elderly to maintain joint mobility, minimize muscle atrophy, keep osteoporosis at bay, improve balance and stability and improve strength and endurance. This allows them to continue with everyday tasks like tying shoelaces and washing their own hair. Exercises with pulley systems are well-suited for seniors.

The Power of Pulleys
Exercise pulleys allow you to exercise without the fear of dropping a weight on yourself, and are better than free weights for the elderly. Pulleys are versatile and easily adjusted so that you can perform workouts from different positions such as standing, sitting, or lying on an exercise bench. The height of a pulley can be adjusted to suit individual requirements, making it a versatile piece of equipment for maintaining and regaining function and strength.

Improving Shoulder ROM
Older people who don’t exercise may have trouble reaching overhead, out to the side or behind their head, making it difficult to get dressed and groom their hair. An over-the-door shoulder pulley can help stretch the shoulder in different directions to improve mobility and extend range of movement. As you pull one arm down, be aware of the other arm lifting and do not try to take it too far too quickly. Check with a physical therapist or trainer to learn the correct technique and find the most suitable exercises.

Push Away a Chest Press
Pushing muscles are used for everyday activities like pushing a grocery cart, opening doors, playing with grandchildren and working in the garden. Chest presses work the pushing muscles in your chest and upper arms. You can sit or stand for these exercises and the pulley should be at shoulder height. You must be facing away from the pulley. Hold the handles in both hands with your hands in front of your shoulders and gently push your arms forward until your elbows are fully extended. Return to the start position and repeat 15 times.

Improve Posture With Seated Back Extensions
Back muscles help maintain your posture and stability; seated back extensions can help maintain and strengthen back muscles. Sit facing the pulley on a sturdy stool or bench and adjust the pulley to chest height. Hold both handles and tighten your abdominal muscles. Keep your back straight and bend slowly backwards from the waist until it becomes uncomfortable. Return slowly to the start position and repeat 15 times.

How to Lose Weight in 60 Days on a Treadmill

Treadmills offer a versatile way to torch body fat, build leg strength and boost stamina. While less scenic than running outdoors, treadmills let you choose from a variety of speed and incline settings in order to personally tailor each workout. Using a treadmill can help you lose weight by burning hundreds of calories each time you exercise. Like all aerobic exercises, the number of calories you burn depends on how long and intense your exercise is. For example, walking at a leisurely rate of 2 mph on a treadmill can burn between 204 and 305 calories each hour, according to MayoClinic.com. Alternatively, turning the k**b to 5 mph can burn anywhere between 606 and 905 calories each hour, depending on your body weight. If your goal is to lose weight in 60 days, you will need to balance the calories you consume with those you burn on the treadmill.

Step 1
Exercise on your treadmill for at least one hour every day. Find a pace that lets you walk or run for the entire duration of the exercise without stopping to catch your breath. Increase your speed in increments spread out over the 60-day period by adding an extra half a mile-per-hour each week. Add resistance using the incline settings to increase the number of calories you burn.

Step 2
Adopt a healthy, low-calorie diet composed of whole grains, lean meats, leafy greens and fruits. Avoid sugary snacks that are high in calories and low in nutrients, such as desserts, junk food and soft drinks. Drink at least nine to 13 cups of water during the day to replenish your fluids and keep your muscles hydrated, as recommended by MayoClinic.com.

Step 3
Create a food diary that lists all of the foods and drinks you consume during the day. Assign each page of a notebook to a day of the week, and include all of your meals, snacks and beverages. Write down the caloric value of everything you consume by consulting the nutrition label or looking up each food or drink on a calorie chart, such as the one provided by the National Diabetes Education Program website.

Step 4
Compare the number of calories you consume against the number you burn each day with your treadmill exercise. Subtract the total number of calories burned from your daily caloric intake listed in your food diary. For example, if you ran for an hour at a rate of 5 mph, you would subtract between 606 and 905 calories, depending on your body weight. Adjust your diet and exercise routine to achieve a caloric deficit of at least 3,500 calories for each pound of fat you want to burn. Keep your rate of weight loss limited to 1 to 2 pounds per week for safety purposes, or 8 to 16 pounds during a 60-day period, as recommended by MayoClinic.com.

Step 5
Reward yourself for each week that you go without missing a workout. Spice up your routine by going to the gym and trying out different types of exercise machines, such as stair-climbers and elliptical trainers. Enlist a friend to exercise with you to prevent burnout and keep you motivated to reach your goals. For extra encouragement, take pictures of your body at the beginning of your workout and compare it with your body on day 15, 30, and so on.