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Harmony Aqua Signal Air Horn
THE HARMONY AQUA SIGNAL AIR HORN IS VERY, VERY LOUD! IT HAS-ahem, sorry. It has standard boating signals listed on the can, you aren't blowing a signal for "I would like a cheeseburger," when you mean to say, "I could use some help here." The Aqua Signal is compact to fit easily behind your seat or in a deck bag, and CFC free so you aren't ravaging the Ozone layer while you're making a racket.
$9.94 
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Training Tips
If you consume 100 calories a day more than you need, you will gain about 10 pounds in a year. A reasonable combination of diet and exercise can help control your weight. The key is to balance your caloric intake with the amount of exercise.
You can increase your maximum oxygen consumption by approximately 15% when you work out three times a week for at least 30 minutes at 70% of your maximum heart rate.
Low weight, high rep circuit training combines the best of both worlds: aerobic and anaerobic training. Keeping the rest time in between high repeats low excercises like bench press, leg presses, inclined sit-ups, and upright rows is the key to maximum benefits.
As a long distance runner, a gradual increase in distance each week will allow you to build a solid areobic base. Distance increase should be no more than 10% of the previous week's distance.
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