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.
More experienced walkers can step it up to 45- or even 60-minute sessions (when time allows). As a rule of thumb, increase your workout time by 10% a week. So if you're currently walking 30 minutes a day, 4 days a week, then you should add only 12 minutes to your total weekly walking time the first week you increase.Remember that your workout time includes a few minutes to warm up and a few minutes to cool down and stretch.hen go out and walk the mile. If it takes you 20 minutes, that's 3 mph; 15 minutes is 4 mph; 13 minutes is 4Â½ mph, and 12 minutes is a highly athletic 5 mph. The brisker your pace, the more calories you will burn.