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Exercise Ball for Total Fitness - Workout to Improve Balance, Strength and FlexibilityFor increased strength and flexibility add an exercise ball to enhance fitness workouts. Stretching and exercising with a medicine ball is more effective than working out on the floor or mats because muscles must stay engaged to keep the body stabilized and balanced. Optimum performance is achieved in an unstable environment since muscle fibers and extra energy are used in balancing. This means more calories are burned during a workout for quicker fat loss. Complete fitness ball exercise programs involve the abs, back, hips and legs for stronger and tighter muscles in the rear and sides. Positive results include mobility, coordination, better balance and of course, firm bodies - without a lot of expensive accessories. A strong core promotes agility and stability - similar to a pilates regimen - making injury less likely particularly when lifting weights. Getting the most out of itAb exercises are of popular interest. Traditional sit ups on a mat have a limited range of motion. When performed as part of an exercise ball regimen however the natural curve of the spine conforms to the ball and forces abdominals to work through the whole exercise. Learn from the expertsTake advantage of websites, books and informative step-by-step instructions using DVDs for coaching. Include swiss or therapy balls in a training program with or without a personal trainer, reaching to higher levels of intensity. Choose exercise balls with a slow deflate system for safety. Prolong their life by avoiding sunlight, sharp objects and direct heat sources. Do not exceed the suggested weight capacity and remember to replace equipment after two years for home use and one year in a commercial gym. Specialized versions are available such as a hop ball with a handle for children’s play made from sturdy vinyl. Rehabilitation on a physio ball is possible with its stable elongated shape. and ~~~FeedContentEncoded~~~ and ~~~ ItemContentEncoded~~~ // // ini_set("allow_url_fopen", "1"); // // If XLMfile is passed as part of the REQUEST_URI, then it will be used // otherwise the the file below is used. //$XMLfilename = "http://examlple.com/sample.xml"; $XMLfilename = "http://www.home-workout-equipment.com/rss/Files/we-exercise-balls.xml"; if (isset($_REQUEST["XMLFILE"])) { if (stristr($_REQUEST["XMLFILE"], "file://")) { // Not allowed ; } elseif (stristr($_REQUEST["XMLFILE"], "://")) { // URL files are allowed $XMLfilename = $_REQUEST["XMLFILE"]; } else { // It is local and must be in the same directory $XMLfilename = basename($_REQUEST["XMLFILE"]); } } // // If TEMPLATE is passed as part of the REQUEST_URI, then it will be used // otherwise the the file below is used. $TEMPLATEfilename = "http://www.home-workout-equipment.com/rss/aa-templates/template-01.html"; if (isset($_REQUEST["TEMPLATE"])) { if (stristr($_REQUEST["TEMPLATE"], "file://")) { // Not allowed ; } elseif (stristr($_REQUEST["TEMPLATE"], "://")) { // URL files are allowed $TEMPLATEfilename = $_REQUEST["TEMPLATE"]; } else { // It is local and must be in the same directory $TEMPLATEfilename = basename($_REQUEST["TEMPLATE"]); } } // // date() function documented http://www.php.net/manual/en/function.date.php // $LongDateFormat = "F jS, Y"; // ie, "Jan 21st, 2004" $ShortDateFormat = "m/d/Y"; // ie, "1/21/2004" //$ShortDateFormat = "d/m/Y"; // ie, "21/1/2004" $LongTimeFormat = "H:i:s T O"; // ie, "13:24:30 EDT -0400" $ShortTimeFormat = "h:i A"; // ie, "1:24 PM" // // Maximum number of items to be displayed // $FeedMaxItems = 04; if (isset($_REQUEST["MAXITEMS"])) { $FeedMaxItems = $_REQUEST["MAXITEMS"]; } Function getRFDdate($datestring) { $year = substr($datestring, 0, 4); $month = substr($datestring, 5, 2); $day = substr($datestring, 8, 2); $hour = substr($datestring, 11, 2); $minute = substr($datestring, 14, 2); $second = substr($datestring, 17, 2); if (substr($datestring, 19, 1) == "Z") { $offset_hour = 0; $offset_minute = 0; } else { if (substr($datestring, 19, 1) == "+") { $offset_hour = substr($datestring, 20, 2); $offset_minute = substr($datestring, 23, 2); } else { $offset_hour = -1*substr($datestring, 20, 2); $offset_minute = -1*substr($datestring, 23, 2); } } return gmmktime($hour+$offset_hour, $minute+$offset_minute, $second, $month, $day, $year); } // // As much as I hate globals, they are needed due to the // recusive nature of the parser $insidechannel = FALSE; $level_channel = 0; $insidechannelimage = FALSE; $level_channelimage = 0; $insideitem = FALSE; $level_item = 0; class RSSParser { var $gotROOT = 0; var $feedTYPE = "RSS"; var $level = 0; var $tag = ""; var $title = ""; var $description = ""; var $contentEncoded = ""; var $link = ""; var $guid = ""; var $enclosureURL = ""; var $pubdate = ""; var $pubdateDC = ""; var $fimageURL = ""; var $fimageTitle = ""; var $fimageLink = ""; var $FeedTitle = ""; var $FeedDescription = ""; var $FeedContentEncoded = ""; var $FeedLink = ""; var $FeedPubDate = ""; var $FeedPubDateDC = ""; var $FeedPubDate_t = ""; var $FeedImageURL = ""; var $FeedImageTitle = ""; var $FeedImageLink = ""; var $ItemTitle = ""; var $ItemDescription = ""; var $ItemContentEncoded = ""; var $ItemLink = ""; var $ItemGuid = ""; var $ItemPubDate = ""; var $ItemPubDate_t = ""; var $ItemEnclosureURL = ""; function startElement($parser, $tagName, $attrs) { GLOBAL $insidechannel; GLOBAL $level_channel; GLOBAL $insidechannelimage; GLOBAL $level_channelimage; GLOBAL $insideitem; GLOBAL $level_item; $this->level++; $this->tag = $tagName; if ($this->gotROOT == 0) { $this->gotROOT = 1; if (strstr($tagName, "RSS")) { $this->feedTYPE = "RSS"; } elseif (strstr($tagName, "RDF")) { $this->feedTYPE = "RDF"; } elseif (strstr($tagName, "FEE")) { $this->feedTYPE = "FEE"; $insidechannel = TRUE; $level_channel = 1; } } elseif ((($tagName == "ITEM") && ($this->feedTYPE != "FEE")) || (($tagName == "ENTRY") && ($this->feedTYPE == "FEE"))) { $insideitem = TRUE; $level_item = $this->level; } elseif (($insideitem) && ($tagName == "ENCLOSURE")) { $this->enclosureURL = $attrs["URL"]; } elseif (($tagName == "LINK") && ($this->feedTYPE == "FEE")) { $this->link = $attrs["HREF"]; } elseif ($tagName == "CHANNEL") { $insidechannel = TRUE; $level_channel = $this->level; } elseif (($tagName == "IMAGE") && ($insidechannel = TRUE)) { $insidechannelimage = TRUE; $level_channelimage = $this->level; } } function endElement($parser, $tagName) { GLOBAL $insidechannel; GLOBAL $level_channel; GLOBAL $insidechannelimage; GLOBAL $level_channelimage; GLOBAL $insideitem; GLOBAL $level_item; $this->level--; if ((($tagName == "ITEM") && ($this->feedTYPE != "FEE")) || (($tagName == "ENTRY") && ($this->feedTYPE == "FEE"))) { $this->ItemTitle[] = trim($this->title); $this->ItemDescription[] = trim($this->description); $this->ItemContentEncoded[] = trim($this->contentEncoded); if ($this->ItemContentEncoded == "") { $this->ItemContentEncoded = $this->ItemDescription; } $this->ItemLink[] = trim($this->link); // // Get the pubDate from pubDate first and then dc:date if (trim($this->pubdate) != "") { $this->ItemPubDate[] = trim($this->pubdate); $this->ItemPubDate_t[] = strtotime($this->pubdate); } else if (trim($this->pubdateDC) != "") { $this->ItemPubDate[] = trim($this->pubdateDC); $this->ItemPubDate_t[] = getRFDdate($this->pubdateDC); } else { $this->ItemPubDate[] = date("D, d M Y H:i:s +0000"); $this->ItemPubDate_t[] = time(); } $this->ItemGuid[] = trim($this->guid); $this->ItemEnclosureURL[] = trim($this->enclosureURL); $this->title = ""; $this->description = ""; $this->contentEncoded = ""; $this->link = ""; $this->pubdate = ""; $this->pubdateDC = ""; $this->guid = ""; $this->enclosureURL = ""; $insideitem = FALSE; $level_item = 0; } elseif (($tagName == "IMAGE") && ($insidechannelimage)) { $this->FeedImageURL = trim($this->fimageURL); $this->FeedImageTitle = trim($this->fimageTitle); $this->FeedImageLink = trim($this->fimageLink); $this->fimageURL = ""; $this->fimageTitle = ""; $this->fimageLink = ""; $insidechannelimage = FALSE; $level_channelimage = 0; } elseif ($tagName == "CHANNEL") { // // Get the pubDate from pubDate first and then dc:date if (trim($this->pubdate) != "") { $this->FeedPubDate_t = strtotime($this->FeedPubDate); } else if (trim($this->pubdateDC) != "") { $this->FeedPubDate_t = getRFDdate($this->FeedPubDateDC); } else { $this->FeedPubDate = date("D, d M Y H:i:s +0000"); $this->FeedPubDate_t = time(); } $insidechannel = FALSE; $level_channel = 0; } elseif ($this->level == $level_channel) { if ($tagName == "TITLE") { $this->FeedTitle = trim($this->title); $this->title = ""; } elseif (($tagName == "DESCRIPTION") || ($tagName == "TAGLINE")) { $this->FeedDescription = trim($this->description); $this->description = ""; } elseif ($tagName == "CONTENT:ENCODED") { $this->FeedContentEncoded = trim($this->contentEncoded); $this->contentEncoded = ""; } elseif ($tagName == "LINK") { $this->FeedLink = trim($this->link); $this->link = ""; } } } function characterData($parser, $data) { GLOBAL $insidechannel; GLOBAL $level_channel; GLOBAL $insidechannelimage; GLOBAL $level_channelimage; GLOBAL $insideitem; GLOBAL $level_item; if (($data == "") || ($data == NULL)) { } else { if (($insideitem) && ($this->level == $level_item+1)) { switch ($this->tag) { case "TITLE": $this->title .= $data; break; case "DESCRIPTION": $this->description .= $data; break; case "CONTENT:ENCODED": $this->contentEncoded .= $data; break; case "SUMMARY": $this->description .= $data; break; case "LINK": $this->link .= $data; break; case "PUBDATE": $this->pubdate .= $data; break; case "DC:DATE": $this->pubdateDC .= $data; break; case "MODIFIED": $this->pubdateDC .= $data; break; case "GUID": $this->guid .= $data; break; } } elseif ($insidechannelimage) { switch ($this->tag) { case "TITLE": $this->fimageTitle .= $data; break; case "URL": $this->fimageURL .= $data; break; case "LINK": $this->fimageLink .= $data; break; } } elseif (($insidechannel) && ($this->level == $level_channel+1)) { switch ($this->tag) { case "TITLE": $this->title .= $data; break; case "DESCRIPTION": $this->description .= $data; break; case "CONTENT:ENCODED": $this->contentEncoded .= $data; break; case "TAGLINE": $this->description .= $data; break; case "LINK": $this->link .= $data; break; case "PUBDATE": $this->FeedPubDate .= $data; break; case "DC:DATE": $this->FeedPubDateDC .= $data; break; case "MODIFIED": $this->FeedPubDateDC .= $data; break; } } } } } if (($fd = @fopen($TEMPLATEfilename, "rb")) === FALSE) { echo "Unable to open template $TEMPLATEfilename, exiting\n"; exit -1; } $template = NULL; while (($data = fread($fd, 4096)) != "") { $template .= $data; } fclose($fd); $xml_parser = xml_parser_create(''); $rss_parser = new RSSParser(); xml_set_object($xml_parser,$rss_parser); xml_set_element_handler($xml_parser, "startElement", "endElement"); xml_set_character_data_handler($xml_parser, "characterData"); xml_parser_set_option($xml_parser,XML_OPTION_CASE_FOLDING,1); if (($fd = @fopen($XMLfilename, "rb")) === FALSE) { echo "Unable to open RSS Feed $XMLfilename, exiting\n"; exit -1; } // Read the whole file 4k at a time so remote files can be read while (($XML = fread($fd, 4096)) != "") { xml_parse($xml_parser,$XML); } fclose($fd); xml_parser_free($xml_parser); // make sure the channel contentEncoded is not blank if ($rss_parser->FeedContentEncoded == "") { $rss_parser->FeedContentEncoded = $rss_parser->FeedDescription; } $template = str_replace("~~~FeedTitle~~~", $rss_parser->FeedTitle, $template); $template = str_replace("~~~FeedDescription~~~", $rss_parser->FeedDescription, $template); $template = str_replace("~~~FeedContentEncoded~~~", $rss_parser->FeedContentEncoded, $template); $template = str_replace("~~~FeedLink~~~", $rss_parser->FeedLink, $template); $template = str_replace("~~~FeedPubDate~~~", $rss_parser->FeedPubDate, $template); $template = str_replace("~~~FeedPubLongDate~~~", date($LongDateFormat, $rss_parser->FeedPubDate_t), $template); $template = str_replace("~~~FeedPubShortDate~~~", date($ShortDateFormat, $rss_parser->FeedPubDate_t), $template); $template = str_replace("~~~FeedPubLongTime~~~", date($LongTimeFormat, $rss_parser->FeedPubDate_t), $template); $template = str_replace("~~~FeedPubShortTime~~~", date($ShortTimeFormat, $rss_parser->FeedPubDate_t), $template); $template = str_replace("~~~FeedImageUrl~~~", $rss_parser->FeedImageURL, $template); $template = str_replace("~~~FeedImageTitle~~~", $rss_parser->FeedImageTitle, $template); $template = str_replace("~~~FeedImageLink~~~", $rss_parser->FeedImageLink, $template); $match = NULL; if (strstr($template, "~~~FeedMaxItems=")) { // Limit the maximun number of items displayed if (preg_match("/~~~FeedMaxItems=([0-9]*)~~~/", $template, $match) !== FALSE) { if (($match[0] != "") && ($match[1] != "")) { $FeedMaxItems = $match[1]; $template = str_replace("~~~FeedMaxItems=$match[1]~~~", "", $template); } } } // // Find the string, if it exists, between the ~~~EndItemsRecord~~~ and ~~~BeginItemsRecord~~~ // while ((strstr($template, "~~~BeginItemsRecord~~~")) !== FALSE) { $match = NULL; $allitems = NULL; $loop_limit = min($FeedMaxItems, count($rss_parser->ItemTitle)); if (($parts = split("~~~BeginItemsRecord~~~", $template)) !== FALSE) { if (($parts = split("~~~EndItemsRecord~~~", $parts[1])) !== FALSE) { $WholeBlock = $parts[0]; // // Check for ~~~BeginAlternateItemsRecord~~~ // if (strstr($WholeBlock, "~~~BeginAlternateItemsRecord~~~")) { $parts = split("~~~BeginAlternateItemsRecord~~~", $WholeBlock); $block1 = $parts[0]; $block2 = $parts[1]; } else { $block1 = $WholeBlock; $block2 = $WholeBlock; } for ($x = 0; $x < $loop_limit; $x++) { $item = str_replace("~~~ItemTitle~~~", $rss_parser->ItemTitle[$x], $block1); $item = str_replace("~~~ItemDescription~~~", $rss_parser->ItemDescription[$x], $item); $item = str_replace("~~~ItemContentEncoded~~~", $rss_parser->ItemContentEncoded[$x], $item); $item = str_replace("~~~ItemLink~~~", $rss_parser->ItemLink[$x], $item); $item = str_replace("~~~ItemPubDate~~~", $rss_parser->ItemPubDate[$x], $item); $item = str_replace("~~~ItemGuid~~~", urlencode($rss_parser->ItemGuid[$x]), $item); $item = str_replace("~~~ItemPubLongDate~~~", date($LongDateFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemPubShortDate~~~", date($ShortDateFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemPubLongTime~~~", date($LongTimeFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemPubShortTime~~~", date($ShortTimeFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemEnclosureUrl~~~", $rss_parser->ItemEnclosureURL[$x], $item); $allitems .= $item; $x++; if ($x < $loop_limit) { // // This is at least one more item so use the Alternate definition // $item = str_replace("~~~ItemTitle~~~", $rss_parser->ItemTitle[$x], $block2); $item = str_replace("~~~ItemDescription~~~", $rss_parser->ItemDescription[$x], $item); $item = str_replace("~~~ItemContentEncoded~~~", $rss_parser->ItemContentEncoded[$x], $item); $item = str_replace("~~~ItemLink~~~", $rss_parser->ItemLink[$x], $item); $item = str_replace("~~~ItemPubDate~~~", $rss_parser->ItemPubDate[$x], $item); $item = str_replace("~~~ItemGuid~~~", urlencode($rss_parser->ItemGuid[$x]), $item); $item = str_replace("~~~ItemPubLongDate~~~", date($LongDateFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemPubShortDate~~~", date($ShortDateFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemPubLongTime~~~", date($LongTimeFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemPubShortTime~~~", date($ShortTimeFormat, $rss_parser->ItemPubDate_t[$x]), $item); $item = str_replace("~~~ItemEnclosureUrl~~~", $rss_parser->ItemEnclosureURL[$x], $item); $allitems .= $item; } } $template = str_replace("~~~BeginItemsRecord~~~".$WholeBlock."~~~EndItemsRecord~~~", $allitems, $template); } } } echo $template; ?> |
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