Heart Rate

Formula to Determine Target Heart Rate (for 
Aerobics) 



Target heart rate = (220-your age) multiplied by 0.6 for beginners, 0.7 for somewhat practiced and 0.8 for the habitual ones.

Example: for a person with 30 years age:

Target heart rate = (220-30) multiplied by 0.6 = 114 for beginner.
Target heart rate = (220-30) multiplied by 0.7 = 133 for somewhat practiced person.
Target heart rate = (220-30) multiplied by 0.8 = 152 for the habitual one.

Never try to achieve these prescribed target heart rates in aerobics on the very first day of the exercises. Do it gradually over a period of say around 8 to 10 weeks.

Facts about the Earth

    Ten Earth's Extremes 

1. Hottest Place: Dalol, Danaki Depression, Ethiopia, Annual average temperature 34.4 C
2. Coldest Place: Plateau Station, Antarctica, Annual average temperature -56.7 C
3. Wettest Place: Mawsynram, India, Asia, Annual average rainfall 1143 centimeters
4. Driest Place: Atacama Desert, Chile, Rainfall barely measurable
5. Highest Waterfall: Angel, Venezuala, 979 meters
6. Largest Gorge: Grand Canyon, Colorado River, Arizona, USA, 466 kilometers long along river, 183 meters to 29 kilometers wide, about 1.6 kilometers deep
7. Deepest Gorge: Hells Canyon, Snake River, Idaho-Oregon, USA, 2408 meters
8. Longest Reef: Great Barrier Reef, Australia, 2012 kilometers
9. Greatest Tides: Bay of Fundy, Nova Scotia, 16 meters
10. Most Predictable Geyser: Old Faithful Geyser, Yellowstone National park, Wyoming, USA, It erupts at an average annual interval of 63 to 73 minutes

Facts about the Earth


Estimated age: 4600 million years

Mean distance to the Sun: 14,95,03,923 kilometer

Mean distance to the Moon: 3,81,597.5 kilometer

Equatorial diameter: 12,756.8 kilometer

Polar diameter: 12,713.8 kilometer

Mean diameter: 12,735.3 kilometer

Equatorial circumference: 40,075 kilometer

Mass: 5,97,40,00,00,00,00,00,00,00,000 tonnes

Period of revolution: 365 days 4 hours, 48 minutes and 46 seconds

Speed of revolution: 1,07,160 kilometer per hour

Period of rotation: 23 hours, 56 minutes

Speed of rotation: 1610 kilometer per hour

Total area: 51,00,66,00 square kilometer

Land area: 14,84,29,000 square kilometer (29.1%)

Water area: 36,16,37,000 square kilometer (70.9%)

Volume: 10,83,230 X 1000000 cubic kilometer

Planets of Our Solar System

Planets of Our Solar System

1. Mercury: smallest planet, approximately one third of Earth
2. Venus
3. Earth: fifth largest planet
4. Mars
5. Jupiter: largest planet, approximately 11 times bigger than Earth
6. Saturn
7. Uranus
8. Neptune

Mercury, Venus, Earth and Mars are Terrestrials

Jupiter, Saturn, Uranus and Neptune are Gas Giants (Jovians)

Dwarf Planets

1. Ceres
2. Pluto (till 2006, it was classified as the ninth planet)
3. Haumea
4. Makemake
5. Eris

Countries and their Currency

  Country- Currency- Abbreviation

1. USA- American or US Dollar- USD
2. Canada- Canadian Dollar- CAD
3. Australia- Australian Dollar- AUD
4. New Zealand- New Zealand Dollar- NZD
5. UK- Sterling Pound- GBP
6. Switzerland- Swiss Franc- CHF
7. Countries of Europian Union- Euro- EUR
8. Sweden- Swedish Krona- SEK
9. Norway- Norwegian Krona- NOK
10. Denmark- Danish Krona- DKK
11. Russia- Russian Rouble- RUB
12. Egypt- Egyptian Pound- EGP
13. Morocco- Moroccon Dirham- MAD
14. Mauritius- Mauritius Rupee- MUR
15. Japan- Japanese Yen- JPY
16. China- Chinese Yuan Renminbi- CNY
17. Hong Kong- Hong Kong Dollar- HKD
18. India- Indian Rupee- INR
19. Thailand- Thailand Baht- THB
20. Singapore- Singapore Dollar- SGD
21. Malaysia- Malaysian Ringgit- MYR
22. Vietnam- Vientnamese Dang- VND
23. Combodia- Combodian Riel- KHR
24. South Africa- South African Rand- ZAR
25. Kenya- Kenyan Shilling- KES
26. Zimbabwe- Zimbabwe Dollar- ZWD
27. UAE- UAE Dirham- AED
28. Peru- Peruvian Nuevol Sol- PEN
29. Bolivia- Bolivian Boliviano- BOB
30. Argentina- Argentine Peso- ARS
31. Brazil- Brazilian Real- BRL

Country - Languages

  Country - Languages

1. Afghanistan: Dari Persian, Pashtu (both official), other Turkic and minor languages
2. Albania: Albanian (Tosk is the official dialect), Greek
3. Algeria: Arabic (official), French, Berber dialects
4. Andorra: Catalán (official), French, Castilian, Portuguese
5. Angola: Portuguese (official), Bantu and other African languages
6. Antigua and Barbuda: English (official), local dialects
7. Argentina: Spanish (official), English, Italian, German, French
8. Armenia: Armenian, Yezidi, Russian
9. Australia: English, native and other languages
10. Austria: German (official nationwide), Slovene, Croatian, Hungarian (each official in one region)
11. Azerbaijan: Azerbaijani, Russian, Armenian
12. Bahamas: English (official), Creole (among Haitian immigrants)
13. Bahrain: Arabic, English, Farsi, Urdu
14. Bangladesh: Bangla (official), English
15. Barbados: English
16. Belarus: Belorussi, Russian
17. Belgium: Dutch (Flemish), French, German (all official)
18. Belize: English (official), Spanish, Mayan, Garifuna (Carib), Creole
19. Benin: French (official), Fon, Yoruba, tribal languages
20. Bhutan: Dzongkha (official), Tibetan dialects (among Bhotes), Nepalese dialects (among Nepalese)
21. Bolivia: Spanish, Quechua, Aymara (all official)
22. Bosnia and Herzegovina: Bosnian, Croatian, Serbian
23. Botswana: English (official), Setswana, Kalanga, Sekgalagadi
24. Brazil: Portuguese (official), Spanish, English, French
25. Brunei: Malay (official), English, Chinese
26. Bulgaria: Bulgarian, Turkish, Roma
27. Burkina Faso: French (official), native African (Sudanic)
28. Burundi: Kirundi and French (official), Swahili
29. Cambodia: Khmer(official), French, English
30. Cameroon: French, English (both official); 24 major African language groups
31. Canada: English, French (both official)
32. Cape Verde: Portuguese, Criuolo
33. Central African Republic: French (official), Sangho (lingua franca, national), tribal languages
34. Chad: French, Arabic (both official), Sara, more than 120 languages and dialects
35. Chile: Spanish
36. China: Standard Chinese (Mandarin/Putonghua), Yue (Cantonese), Wu (Shanghaiese), Minbei (Fuzhou), Minnan (Hokkien-Taiwanese), Xiang, Gan, Hakka dialects, minority languages
37. Colombia: Spanish
38. Comoros: Arabic and French (both official), Shikomoro (Swahili/Arabic blend)
39. Congo, Democratic Republic of the: French (official), Lingala, Kingwana, Kikongo, Tshiluba
40. Congo, Republic of: French (official), Lingala, Monokutuba, Kikongo, many local languages and dialects
41. Costa Rica: Spanish (official), English
42. Côte d'Ivoire: French (official) and African languages
43. Croatia: Croatian (official), others (including Italian, Hungarian, Czech, Slovak, German)
44. Cuba: Spanish
45. Cyprus: Greek, Turkish (both official), English
46. Czech Republic: Czech
47. Denmark: Danish, Faroese, Greenlandic (Inuit dialect), German, English is predominant second language
48. Djibouti: French and Arabic (both official), Somali, Afar
49. Dominica: English (official) and French patois
50. Dominican Republic: Spanish
51. East Timor: Tetum, Portuguese (official), Bahasa Indonesia, English, other indigenous languages, including Tetum, Galole, Mambae and Kemak
52. Ecuador: Spanish (official), Quechua other Amerindian languages
53. Egypt: Arabic (official), English and French widely understood by educated classes
54. El Salvador: Spanish, Nahua (among some Amerindians)
55. Equatorial Guinea: Spanish, French (both official), pidgin English, Fang, Bubi, Ibo
56. Eritrea: Afar, Arabic, Tigre and Kunama, Tigrinya, other Cushitic languages
57. Estonia: Estonian (official), Russian
58. Ethiopia: Amharic, Tigrigna, Orominga, Guaragigna, Somali, Arabic, English, over 70 others
59. Fiji: English (official), Fijian, Hindustani
60. Finland: Finnish, Swedish(both official), small Sami- (Lapp) and Russian-speaking minorities
61. France: French, rapidly declining regional dialects (Provençal, Breton, Alsatian, Corsican, Catalan, Basque, Flemish)
62. Gabon: French (official), Fang, Myene, Nzebi, Bapounou/Eschira, Bandjabi
63. Gambia: English (official), Mandinka, Wolof, Fula, other indigenous
64. Georgia: Georgian (official), Russian, Armenian, Azerbaijani, other (Abkhaz is the official language in Abkhazia)
65. Germany: German
66. Ghana: English (official), African languages (including Akan, Moshi-Dagomba, Ewe, and Ga)
67. Greece:Greek (official), English, French
68. Grenada:English (official), French patois
69. Guatemala: Spanish, Amerindian languages (23 officially recognized Amerindian languages, including Quiche, Cakchiquel, Kekchi, Mam, Garifuna, and Xinca)
70. Guinea: French (official), native tongues (Malinké, Susu, Fulani)
71. Guinea-Bissau: Portuguese (official), Criolo, African languages
72. Guyana: English (official), Amerindian dialects, Creole, Hindi, Urdu
73. Haiti: Creole and French (both official)
74. Honduras: Spanish (official), Amerindian dialects, English widely spoken in business
75. Hungary: Magyar (Hungarian)
76. Iceland: Icelandic, English, Nordic languages, German widely spoken
77. India: Hindi, English, Bengali, Gujarati, Kashmiri, Malayalam, Marathi, Oriya, Punjabi, Tamil, Telugu, Urdu, Kannada, Assamese, Sanskrit, Sindhi (all official); Hindi/Urdu, 1,600+ dialects
78. Indonesia: Bahasa Indonesia (official), English, Dutch, Javanese, and more than 580 other languages and dialects
79. Iran: Persian and Persian dialects, Turkic and Turkic dialects, Kurdish, Luri, Balochi, Arabic, Turkish
80. Iraq: Arabic (official), Kurdish (official in Kurdish regions), Assyrian, Armenian
81. Ireland: English, Irish (Gaelic) (both official)
82. Israel: Hebrew (official), Arabic, English
83. Italy: Italian (official), German, French, and Slovene-speaking minorities
84. Jamaica: English, Jamaican Creole
85. Japan: Japanese
86. Jordan: Arabic (official), English
87. Kazakhstan: Kazak (Qazaq, state language), Russian (official, used in everyday business)
88. Kenya: English (official), Swahili (national) and numerous indigenous languages
89. Kiribati: English (official), I-Kiribati (Gilbertese)
90. Korea, North: Korean
91. Korea, South: Korean, English widely taught
92. Kuwait: Arabic (official), English
93. Kyrgyzstan: Kyrgyz, Russian (both official)
94. Laos: Lao (official), French, English, various ethnic languages
95. Latvia: Latvian (official), Russian, Lithuanian
96. Lebanon: Arabic (official), French, English, Armenian
97. Lesotho: English, Sesotho (both official), Zulu,
98. Liberia: English (official), some 20 ethnic-group languages
99. Libya: Arabic, Italian, and English widely understood in major cities
100. Liechtenstein: German (official), Alemannic dialect
101. Lithuania: Lithuanian (official), Russian , Polish
102. Luxembourg: Luxermbourgish (national) French, German (both administrative)
103. Macedoni: Macedonian, Albanian(both official), Turkish, Roma, Serbian
104. Madagascar: Malagasy and French (both official)
105. Malawi: Chichewa (official), Chinyanja, Chiyao%, Chitumbuka, Chisena, Chilomwe, Chitonga
106. Malaysia: Bahasa Melayu (Malay, official), English, Chinese dialects (Cantonese, Mandarin, Hokkien, Hakka, Hainan, Foochow), Tamil, Telugu, Malayalam, Panjabi, Thai; several indigenous languages (including Iban, Kadazan) in East Malaysia
107. Maldives: Maldivian Dhivehi (official); English spoken by most government officials
108. Mali: French (official), Bambara, numerous African languages
109. Malta: Maltese and English (both official)
110. Marshall Islands: Marshallese (two major dialects from the Malayo-Polynesian family), English widely spoken as a second language (both official), Japanese
111. Mauritania: Hassaniya Arabic (official), Pulaar, Soninke, French, Wolof
112. Mauritius: English less than (official), Creole, Bojpoori, French
113. Mexico: Spanish, various Mayan, Nahuatl and other regional indigenous languages
114. Micronesia: English (official, common), Chukese, Pohnpeian, Yapase, Kosrean, Ulithian, Woleaian, Nukuoro, Kapingamarangi
115. Moldova: Moldovan (official, virtually the same as Romanian), Russian, Gagauz (a Turkish dialect)
116. Monaco: French (official), English, Italian, Monégasque
117. Mongolia: Mongolian, Turkic and Russian
118. Montenegro: Serbian/Montenegrin (Ijekavian dialect—official)
119. Morocco: Arabic (official), Berber dialects, French often used for business, government and diplomacy
120. Mozambique: Portuguese (official), Emakhuwa, Xichangana, Elomwe, Cisena, Echuwabo, other Mozambican languages
121. Myanmar: Burmese, minority languages
122. Namibia: English (official), Afrikaans, German, indigenous languages: Oshivambo, Herero, Nama
123. Nauru: Nauruan (official), English
124. Nepal: Nepali (official), Maithali, Bhojpuri, Tharu, Tamang, English spoken by many in government and business
125. Netherlands: Dutch, Frisian (both official)
126. New Zealand: English, Maori (both official)
127. Nicaragua: Spanish(official), English and indigenous languages on Atlantic coast
128. Niger: French (official), Hausa, Djerma
129. Nigeria: English (official), Hausa, Yoruba, Ibo, Fulani, and more than 200 others
130. Norway: Bokmål Norwegian, Nynorsk Norwegian (both official), small Sami- and Finnish-speaking minorities (Sami is official in six municipalities)
131. Oman: Arabic (official), English, Baluchi, Urdu, Indian dialects
132. Pakistan: Urdu, English (both official), Punjabi, Sindhi, Siraiki (a Punjabi variant), Pashtu, Balochi, Hindko, Brahui, Burushaski
133. Palau: Palauan, English, Sonsoralese, Tobi, Angaur (each official on some islands), Filipino, Chinese, Carolinian, Japanese
134. Panama: Spanish (official), English
135. Papua New Guinea: Tok Pisin (Melanesian Pidgin, the lingua franca), Hiri Motu (in Papua region), English, 715 indigenous languages
136. Paraguay: Spanish, Guaraní (both official)
137. Peru: Spanish, Quéchua (both official), Aymara, many minor Amazonian languages
138. Philippines: Filipino (based on Tagalog), English (both official), eight major dialects: Tagalog, Cebuano, Ilocano, Hiligaynon or Ilonggo, Bicol, Waray, Pampango and Pangasinense
139. Poland: Polish
140. Portugal: Portuguese, Mirandese (both official)
141. Qatar: Arabic (official), English a common second language
142. Romania: Romanian (official), Hungarian, German
143. Russia: Russian
144. Rwanda: Kinyarwanda, French, and English (all official), Kiswahili in commercial centers
145. St. Kitts and Nevis: English
146. St. Lucia: English (official), French patois
147. St. Vincent and the Grenadines: English, French patois
148. Samoa: Samoan, English
149. San Marino: Italian
150. São Tomé and Príncipe: Portuguese (official)
151. Saudi Arabia: Arabic
152. Senegal: French (official), Wolof, Pulaar, Jola, Mandinka
153. Serbia: Serbian (official), Romanian, Hungarian, Slovak, and Croatian (all official in Vojvodina), Albanian (official in Kosovo)
154. Seychelles: Seselwa Creole, English, French (all official)
155. Sierra Leone: English (official), Mende (southern vernacular), Temne (northern vernacular), Krio (lingua franca)
156. Singapore: Mandarin, English, Malay, Hokkien, Cantonese, Teochew, Tamil, other Chinese dialects
157. Slovakia: Slovak (official), Hungarian, Roma, Ukrainian
158. Slovenia: Slovenian, Serbo-Croatian
159. Solomon Islands: English (official), Melanesian pidgin (lingua franca), 120 indigenous languages
160. Somalia: Somali (official), Arabic, English, Italian
161. South Africa: IsiZulu, IsiXhosa, Afrikaans, Sepedi, English, Setswana, Sesotho, Xitsonga
162. Spain: Castilian Spanish (official nationwide), Catalan, Galician, Basque (each official regionally)
163. Sri Lanka: Sinhala (official and national), Tamil (national), English is commonly used in government
164. Sudan: Arabic (official), Nubian, Ta Bedawie, diverse dialects of Nilotic, Nilo-Hamitic, Sudanic languages, English
165. Suriname: Dutch (official), Surinamese (lingua franca), English widely spoken, Hindustani, Javanese
166. Swaziland: English, siSwati (both official)
167. Sweden: Swedish, small Sami- and Finnish-speaking minorities
168. Switzerland: German, French, Italian (all official), Romansch (national)
169. Syria: Arabic (official), Kurdish, Armenian, Aramaic, Circassian widely understood, French, English
170. Taiwan: Chinese (Mandarin, official), Taiwanese (Min), Hakka dialects
171. Tajikistan: Tajik (official), Russian widely used in government and business
172. Tanzania: Swahili, English (both official), Arabic, many local languages
173. Thailand: Thai (Siamese), English (secondary language of the elite), ethnic and regional dialects
174. Togo: French (official, commerce), Ewé, Mina (south), Kabyé, Dagomba (north) and many dialects
175. Tonga: Tongan (an Austronesian language), English
176. Trinidad and Tobago: English (official), Hindi, French, Spanish, Chinese
177. Tunisia: Arabic (official, commerce), French (commerce)
178. Turkey: Turkish (official), Kurdish, Dimli, Azeri, Kabardian
179. Turkmenistan: Turkmen, Russian, Uzbek
180. Tuvalu: Tuvaluan, English, Samoan, Kiribati (on the island of Nui)
181. Uganda: English (official), Ganda or Luganda, other Niger-Congo languages, Nilo-Saharan languages, Swahili, Arabic
182. Ukraine: Ukrainian, Russian, Romanian, Polish, Hungarian
183. United Arab Emirates: Arabic (official), Persian, English, Hindi, Urdu
184. United Kingdom: English, Welsh, Scots Gaelic
185. United States: English, Spanish
186. Uruguay: Spanish, Portunol, or Brazilero
187. Uzbekistan: Uzbek , Russian , Tajik
188. Vanuatu: Bislama (a Melanesian pidgin English), English, French (all 3 official), more than 100 local languages
189. Vatican City (Holy See): Italian, Latin, French, various other languages
190. Venezuela: Spanish (official), numerous indigenous dialects
191. Vietnam: Vietnamese (official), English (increasingly favored as a second language), some French, Chinese, Khmer, mountain area languages (Mon-Khmer and Malayo-Polynesian)
192. Yemen: Arabic
193. Zambia: English (official), major vernaculars: Bemba, Kaonda, Lozi, Lunda, Luvale, Nyanja, Tonga, about 70 other indigenous languages
194. Zimbabwe: English (official), Shona, Ndebele (Sindebele), numerous minor tribal dialects

Common Wealth Games - History

History of Common Wealth Games


1891: An Englishman, Astley Cooper first mooted the idea of a sporting event bringing together all the nations which were once under the British Empire. The objective was to foster good understanding and promote goodwill.

1911: Australia, Canada, South Africa and the United Kingdom took part in Inter-Empire Championships held in celebration of the coronation of King George V. The competition included sports like wrestling, boxing, swimming and athletics.

1928: Canada's Melville Marks Robinson asked to organize the first British Empire Games.

1930: The first games held in Hamilton, Ontario, Canada.

1942 & 1946: The Games were not conducted due to World War II.

1954: The name of the Games was changed to British Empire and Commonwealth Games. Women started competing in athletic events as well.

1970: The name was changed again to British Commonwealth Games.

1978: The Games was given its current name- Commonwealth Games (CWG).

1998: CWG in Kuala Lumpur saw team sports including cricket, hockey, netball and rugby being included.

2014: The Games to be held at Glasgow, Scotland.

Common Wealth Games: Various Sports Events

    Various Sports Events/Disciplines of 
  CommonWealth Games: 

• Aquatics
• Archery
• Athletics
• Badminton
• Boxing
• Cycling
• Gymnastics
• Hockey
• Lawn Bowls
• Netball
• Rugby Sevens
• Shooting
• Squash
• Table Tennis
• Tennis
• Weightlifting
• Wrestling