In one sentence, describe what the following article is about: Take 1 of the shorter length of 1 by 4 in (2.5 by 10.2 cm) boards that will form either the top or the bottom of the shadow box frame and squeeze a line of wood glue across the bottom edge of it. Use enough glue to form an even and consistent line along the bottom. Wood glue is available at home improvement stores, at hardware stores, and online. Press the short board at either short end of the plywood backing so the edges of the board and the backing are flush against each other. Hold the board in place for about 10 seconds so it sticks. Gently release pressure from the board so the glue holds it in place. Tighten a C-clamp on top of the board to apply pressure while the glue bonds the 2 pieces of wood together. Leave the clamped pieces of wood alone to allow the glue to dry and bond them together. After an hour, release the clamp and gently wiggle the wood to make sure it’s held securely by the glue.  You could also use a jaw clamp or a screw clamp as well. You can find C-clamps at your local hardware store and online. Check the packaging of the wood glue for specific drying times. Use a hammer to drive the nails through the plywood backing and into the thicker board. Drive nails at both ends of the board to secure it to the backing. Use light hammer strokes to drive the nails into the wood so you don’t crack the frame. Apply wood glue to the bottom edge of a board, press it to the backing, and then clamp it into place with a C-clamp. When the glue dries, drive nails through the backing and into the top and bottom of the board. Continue working until all of the sides are connected to the backing.
Summary: Apply wood glue to 1 of the short boards. Press the glue side of the short board to the top edge of the backing. Clamp the boards together with a C-clamp for 1 hour. Drive 1 inch (2.5 cm) nails into the 2 ends of the board. Attach the rest of the boards to the backing to form the frame.

Take a daily biotin supplement, which you can find at larger retailers, pharmacies, and health food stores. Regular use of biotin can strengthen your nails and make them less likely to split or break. There is no current safe daily limit for how much biotin you can take. You should still avoid taking large doses unless you’re under the supervision of a doctor. Biotin is another name for vitamin B7. Incorporate foods into your diet that are high in this vitamin, which may boost the effect of your biotin supplements and make your nails stronger. Include any of the following choices:  Barley Corn Egg yolks Milk Soy Avocado Broccoli Cheese Fish, chicken, and pork Expose your nails to water only when absolutely necessary, such as when you are showering or washing your hands. Wear gloves when you’re washing dishes, doing chores, or exposing your hands to other liquids. Limiting your nails’ exposure to water can keep them moisturized and minimize the risk that they break. Limit how much you expose your nails to household cleaners and detergents. Use a non-acetone nail polish remover to get rid of old polish. Harsh cleansers and chemicals can dry out your nails and protect your hands from strong detergents and other chemicals as you go about your day. Wear rubber gloves when you’re washing the dishes or cleaning. People who live in areas with mild winters and hot summers have faster-growing nails. Take more vacations in warmer locales such as Florida, the Caribbean, Greece, or Bali if you’re not ready to give up your life in the northern hemisphere for the sake of nail growth.  Protect your hands when it's cold outside to keep your nails from getting brittle and give them the chance to grow long. Get plenty of sun, even in the winter, since the sun helps your body create the vitamin D your nails need to grow faster.
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One-sentence summary -- Strengthen your nails with a biotin supplement. Eat foods high in vitamin B7. Limit exposure to water. Avoid harsh detergents and chemicals. Move to a warmer climate.

Problem: Article: The less fit you are, the more slowly you will need to ease into your workout routine, but the quicker you will see gains. If you are already very fit, you will have to work extremely hard to further improve your cardiovascular fitness. Before you can determine your maximum heart rate – a key number for creating efficient workouts - you’ll need to estimate your overall fitness level. Remember to start low and go slow. You do not want to overdo your workouts initially. This prevents injury and allows your body to catch up.  Poor Shape – If you do not exercise at all, or have not exercised in the last eight weeks. Remember: it does not matter how thin you are. You can be very thin and still in poor cardiovascular condition. Average Shape – You participate in any aerobic activity – walking, running, biking, swimming, rowing, etc. – 3 times a week for 20 minutes. Good Shape – You run or walk at least 5 miles a week, and have regular training sessions that total over 1 hour a week. Your HRmax is just what it sounds like: the fastest your heart can beat while exercising. It is the baseline for determining the heart rate ranges you will want to hit while working out, and differs for different types of exercise – highest while running and lower while biking and swimming.  The traditional way to calculate your HRmax is to subtract your age from 220. However, this method can be off by as many as 20 beats per minute (bpm).  The HeartZones “best fit” formula to find your running HRmax: 210 minus 50% of your age minus 5% of your body weight (pounds) + 4 if male and 0 if female.  Or try the following formula: 217 – (.85 x age) and then add/subtract as follows: Subtract 3 beats for athletes in excellent shape under 30. Add 2 beats for a 50 year old athlete in excellent shape. Add 4 beats for athletes in excellent shape who are 55 and older. Subtract 3 beats for rowing training. Subtract 5 beats for bicycle training. There are two options for the SubMax test:  The 1 Mile Walking Test – Walk four continuous laps on a track as fast as is comfortable. During the last lap, take your pulse four times (while still walking), or use your heart rate monitor to determine your average heart rate.Then, add as follows:  +40 bpm if in poor shape. +50 bpm if in average shape. +60 bpm if in good shape.   The 3 Minute Step Test – Use an 8” step. Step up and down in a four-count sequence, alternating between right and left foot (aka up, up, down, down) for one full set. Do 20 sets per minute for 2 minutes and then a third set of 20 while monitoring your heart rate. Add as follows:  +55 bpm if in poor shape. +65 bpm if in average shape. +75 bpm if in good shape. You can have your physician supervise your test, or pay $75-100 for a test with an Exercise Test Technologist, certified by the ACSM. Or, you can do one of the following tests yourself:  800 Meter Track Test – Wearing a heart rate monitor, run 400 meters (1,000 ft) (1 lap) at 90-95% of your HRmax. For the second 400 meters, run as hard as you can. Record your maximum heart rate when you reach on the second lap.  Hill Test – Find a hill that takes about two minutes to run up, and is steep enough that you are breathing hard at the summit. Start the test about a 5 minute run from the hill. Start with a slow jog, then gradually accelerate so that you are running at 85% of your HRmax when you hit the base of the hill. Try to maintain your speed as you climb the hill. Note your highest heart rate on your way to the top of the hill.
Summary:
Determine your starting level in order to know how frequently and hard you can work out. Decide what kind of shape you are in. Estimate your maximum heart rate (HRmax). Test your maximum heart rate with a SubMax test. Perform a max heart rate stress test for the most accurate number.