PLEASE HELP EARLY CULTURE Catalhoyuk is one of the world’s oldest known permanent settlements. It is also one of the largest and most advanced settlements yet discovered from this time period. Its physical structure covered more than 30 acres (or 27 football fields) and included thousands of permanent mud brick buildings. Houses were packed together so tightly that there were no streets or yards between them. Instead, the flat rooftops served as a public plaza, or an open square, reached by ladders. Because the houses were built so close together, they formed a protective wall that enclosed the settlement. People entered their homes through doors in the roofs. Most homes had a single main room where families cooked, ate, and slept. The main room had built-in benches and a fireplace. Plastered walls were covered with murals showing scenes of hunting, daily life, and important events. At Catalhoyuk, archaeologists found evidence of religious practices and artistic expression. Horned bulls’ heads mounted on walls and symbolic clay figures suggest that the villagers worshipped gods. Villagers also buried their dead, a fact revealed by human remains discovered beneath the floors of homes. The presence of pottery, cloth, cups, and bone utensils as well as tools and jewelry shows artistic expression. Archaeologists even found lead and copper, a sign of very early metallurgy , or metalworking. This was an important technological advance. Discoveries at Catalhoyuk continue even today. Each new find sheds more light on the people who lived in this ancient settlement.

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take five to 10 minutes to warm up and cool down properly.

plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. a mix of different kinds of activities and sufficient rest is safer.

listen to your body. hold off on exercise when you're sick or feeling very fatigued. cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

if you stop exercising for a while, drop back to a lower level of exercise initially. if you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

for most people, simply drinking plenty of water is sufficient. but if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

choose clothes and shoes designed for your type of exercise. replace shoes every six months as cushioning wears out.

for strength training, good form is essential. initially use no weight, or very light weights, when learning the exercises. never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. slow your pace when the temperature rises above 70°f. on days when the thermometer is expected to reach 80°f, exercise during cooler morning or evening hours or at an air-conditioned gym. watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

dress properly for cold-weather workouts to avoid hypothermia. depending on the temperature, wear layers you can peel off as you warm up. don't forget gloves.

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