The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
Speeds. Start your treadmill workout with a slower walk, increasing your pace as your body warms up, beginning at 1.5 miles to 2 miles per hour, especially if you are new to a fitness routine, according to TreadmillTalk.com. Speeds from 3 to 4 miles per hour are a fairly gentle walking pace.Increase your pace to a faster walk, maintaining a speed of 4 miles to 5 miles per hour. Power walking or speed walking requires speeds of 5 to 5.5 miles per hour, according to WebMD.com.readmills allow you to walk, jog or run indoors, regardless of the weather. You can intensify your workout by adjusting the elevation or increasing your pace on the treadmill. A faster pace will provide you with a more challenging workout, both to increase your endurance and improve your cardiovascular health.