2015 Certified Mail Rate Update: On May 31, 2015 the U.S. Postal Service announced new postal rates that were approved by the Postal Regulatory Commission. The new rates begin at 12:01 AM Sunday May 31 2015. The cost to send a 1-ounce USPS Certified Mail letter with Return Receipt (Green Card) will be $6.74.If you use Electronic Delivery Confirmation the cost can be reduced to $4.69. Additional options such as Return Receipt Signature Electronic in PDF format cost $1.40. The First Class 1 oZ.PC postage will not change.he new rates begin at 12:01 AM Sunday May 31 2015. The cost to send a 1-ounce USPS Certified Mail letter with Return Receipt (Green Card) will be $6.74.
As mentioned above, your ab muscles are just like other muscles in your body. That means you want to do between 10-16 reps of each exercise for 2-3 sets. If you've been doing abs for a while and find that you're not fatigued at the end of each set: Check Your Form. Don't use momentum or other body parts (like your neck or your hip flexors) to help you.
Cardiovascular Exercise. The CDC recommends that adults should get 150 minutes of moderate-intensity cardio -- such as walking or a low-impact aerobics class per week -- or 50 minutes at the gym three times per week. If you're doing more intense cardio, such as running, you can scale back to 75 minutes per week.