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.

Best Brain-booster Foods

   Best Brain-booster Foods

1. Avocado: Rich in vitamin E- an important antioxidant.
2. Blueberries: Rich antioxidant. Builds healthy connections between brain cells.
3. Broccoli: Contains antioxidants like vitamin C and brain-protecting plant compounds known as carotenoids.
4. Curry: Contains spices that reduce inflammation. Its ingredient curcumin is effective at clearing away proteins called amyloid plaques that can cause serious brain problems.
5. Dark chocolate: Dark chocolate with at least 70% cocoa has a good amount of of brain-boosting elements. It is also a good antioxidant. Dark chocolate boosts your serotonin to keep you happy. Contains just about OK level of caffeine to keep you alert.
6. Green and black tea: Rich source of catechines (antioxidants). Keep a check on frequency of drinking tea to not more than two to three cups a day since it contains caffeine.
7. Oily fish: Salmon, sardines and mackerel are rich in omega 3 fatty acids- essential for increasing brain function. Improves cognitive strength and alertness.
8. Seeds: Pumpkin seeds contain lots of zinc and magnesium which are brain-boosters.
9. Water: Every cell in the body needs water to remain healthy. Drinking enough water helps in boosting the brain power.
10. Wholegrain food: Increases cognitive function. Folic acid, vitamin B12 and vitamin B6 found in whole grains help in improving the memory.