HRMax is the theoretical maximum maximum speed at which your heart can beat. It varies with your age and is used to determine how fast your heart should be beating during exercise of differing levels of difficulty. Subtract your age from 220. For example, a 20 year old should have a maximum heart rate of about 200 beats per minute. Some blood pressure medications may lower your maximum heart rate. If you are on blood pressure medications and using your heartbeat to monitor your exercise, contact your doctor to see how you should determine your maximum heart rate. Consult with a doctor before starting any new exercise routine if you have a health condition, particularly high blood pressure, diabetes, or a heart condition. Moderate exercise for 2.5 hours per week should help your heart stay healthy. You are considered to be doing moderate exercise if: Your heart rate is 50-70% of your maximum heart rate. That means that a 20 year old with a maximum heart rate of 200 beats per minute should have a target heart rate of 100140 beats per minute during moderate exercise. You are dancing, hiking on the flat, biking slower than 10 miles per hour (mph) (16 km/hr), walking at about 3.5 mph (5.6 km/hr), downhill skiing, swimming, gardening, playing doubles in tennis, or playing golf. These activities should produce a heart rate that is 5070% of your maximum heart rate. If they do not, you may need to push yourself a little harder. Doing vigorous exercise for 75 minutes per week or more will improve your heart's health. You are considered to be doing vigorous exercise when: Your heart rate is 7085% of your maximum heart rate. For a 20 year old, this would be 140170 beats per minute during vigorous exercise. You are walking at 4.5 mph (7.2 km/hr) or faster, biking at 10 mph (16km/hr), hiking uphill, walking up stairs, cross-country skiing, playing soccer, running, jumping rope, playing singles in tennis, playing basketball, or doing heavy yard work. If you don't have a monitor or want to stop and take measurements, familiarize yourself with the signs of an elevated heart rate. These include breathlessness or heavy rapid breathing, perspiration, and the inability to carry on a conversation. If you do not like calculating your pulse in your head while exercising, you can purchase a heart rate monitor or a fingertip pulse oximeter, which is a little more affordable. Wearable, strap on heart rate monitors are widely available on the internet or at sports stores. You can purchase them and wear them like wrist watches. Most have an electrode that you put on your chest which sends information on your pulse to the monitor on your wrist. Look for one that is easy for you to use while you are exercising. Reading reviews online or talking to experts in sports stores will help you decide what is most practical for your particular sport.
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One-sentence summary -- Calculate your maximum heart rate (HRMax). Use your pulse to determine when you are doing moderate exercise. Take your pulse to determine when you are doing vigorous exercise. Identify signs of elevated heart rate. Get serious about monitoring your heart rate with a heart rate monitor.

The heart of this dish is chili powder, so you can choose your favorite. If you are unsure what to use, Kashmiri Chili powder is often highly recommended. If you aren't able to locate this easily, you can always substitute regular red chili powder. Kashmiri Chili powder is an Indian chili powder which is somewhat more mild than regular chili and which is known for its distinctive deep red color. Because this is such a popular and flexible dish, chefs and home cooks are inspired to put their own spin on the classic. Try to be creative! Use your cooking knowledge to put together a spice mixture that you think would appeal to you personally. One option is to create a blend of ground clove, cinnamon, and cardamon. You may be able to find this pre-mixed in your grocery store (or specialty market), or you can blend your own. Another possibility would be an earthier blend of spices (cumin, turmeric, and coriander) with a dash of garam masala (a traditional Indian spice mixture, which can include black pepper, cinnamon, cloves, cumin, mace, fennel, and many other spices). Don't worry if you don't have all of these spices on hand. You can mix and match with spices from both lists. Try different substitutions and amounts of spices each time you make it to find the spice blend that perfectly appeals to your palette. That's part of the fun. The recipe calls for ginger-garlic paste. This is sometimes a little difficult to find. If you can't find ginger-garlic paste at your local grocery store or specialty foods market you can easily make your own ginger-garlic paste at home. East Asian and Indian specialty markets are usually good places to look. If you don't want to go to this work, then you can simply substitute teaspoon of minced garlic and teaspoon of minced ginger. Once you have gathered together all of your ingredients, this dish is a snap to put together. Simply put aside the chicken, oil, and coriander leaves, and mix all of the other ingredients together in a large bowl. Your final marinade will be fairly thick, resembling a batter. Indeed, the marinade will serve as the batter for the final fried chicken dish. If it's too thick, you may add a splash or two of water to thin it out.
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One-sentence summary -- Choose your chili powder. Select your desired spice mixture. Experiment with the dish. Find ginger-garlic paste. Mix the marinade. Add water if necessary.

When writing about your achievements and activities, avoid going into details about unimportant aspects. Keep your descriptions to-the-point; this will make them more powerful to the reader. Ideally, a resume shouldn't be more than a page or two long. Any longer and the reader will begin to gloss over the content. Bad example: "I was on the Student Council, and attended the meetings every week. We had a lot of good debates in these meetings. Most of the debates were about how the school should be run." Good example: "Elected to Student Council, led the council in many debates about school policy." While you should never lie, or even embellish, on a resume you should draw attention to your accomplishments. You aren't trying to get your fellow students admitted, so focus on what you have done. Bad example: "Took Student Council notes." Good example: "Managed all Student Council documents and meeting minutes." When you write your descriptions, begin each point with an action word that will make it pop out to admissions officers. This will help keep your descriptions concise and impactful. Never use "I" in a resume. Bad example: "In charge of several committees, including the Homecoming and Prom committee." Good example: "Chaired the Homecoming and Prom committees." If you received good grades in high school, be absolutely sure to draw attention to them. Include a GPA score if over 3.0, and list your class rank or percentile if you have access to it. Good SAT or ACT scores as well as any honors programs should be listed as well. If you have space, you can list some of the AP and college-level course you have taken. If you have a lot of extracurricular activities to list, then space on the resume can become an issue. When listing your extracurricular activities, pay special attention to anything that you took a leadership role in. This could be a section leader in the marching band, a team captain, volunteer coordinator, new student orientation, and much more. A strong volunteer section on your resume will help show that you care and take the initiative to help others. Try to have at least two or three volunteer entries to help you stand out. Throughout your academic career, you may have become fluent in a foreign language or mastered one or more computer software programs. These are things admissions officers look for and should be included on your college resume. Before printing and sending out your resume to colleges with your applications, have your resume proofread by at least two other people. Try to have a guidance counselor take a look at it to see if they have any recommendations. A resume should never be sent out with grammatical errors or misinformation.
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One-sentence summary --
Be concise. Don't be modest. Use powerful verbs and action words. Showcase your grades. Focus on leadership. Show that you care. Highlight special skills. Proofread your resume.