We love hitting the gym or working out at home to keep our body fit and in shape. Some of us are just obsessed about the gym and cannot even think of missing out on it. Good news for them as exercising reduces the chances of suffering from a heart attack. Studies have shown that working out develops collateral blood vessels in the heart which helps in a healthy amount of blood flow even after the blockage. This stimulates heart attack survival, thereby giving you a longer life.

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A 240-second exercise called Tabata from Japan has taken the fitness industry by storm. It is conceptualized by a former researcher of National Institute of Fitness and Sports in Kanoya named Izumi Tabata. Tabata is a high-intensity interval training program. It is a combination of maximum intensity workout of 20-seconds followed by a 10-second rest. This is repeated eight times.

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Yes, it is possible to be fit and fat at the same time whether you believe it or not. If you have too much of abdominal fat, it does not imply that you are not fit. Sometimes, even if you do have plenty of fat, it is highly likely that it could be harmless fat. Moreover, it is even possible to be fat and have a better and a healthier metabolic rate than a thin person.

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Yes, agreed that a six-pack is highly noticeable but the problem is, it is often mistaken for being in an optimum physical shape which is not true. Several studies suggest that the six-pack abs indicate nothing about your stamina, strength, flexibility, your speed or your overall health which is highly contradictory to the popular belief. In fact, sometimes, it is not even considered as pros of fitness dedication.

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Here is why jumping rope is one of the best workout exercises. As the jumping rope is aerobic in nature, it definitely is good for your heart. It is believed that your coordination skills tend to improve once you rope regularly. Several studies have shown that jumping boosts your brain power and enhances bone density. Since jumping challenges the lungs of your body, it can help you increase your breathing capacity.

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A lot of us spend a lot of time into intense workout schedule to achieve the so desired impossible targets of weight. On the contrary, there is a new study which says that the additional time spent working out over 45-mins is completely irrelevant. The researchers have found that few mins of intense exercise will bring you the same outcome as a long time workout. The study has found that people who did not spend much time working out had the same results as compared to people who spent more than 45-mins working out.

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DOMS or delayed onset muscle soreness starts coming after 24-72hrs of a heavy gym workout. It is a common condition and needs to be taken care of. Some experts believe that warming yourself up is the key to reducing DOMS. Also, warming yourself up will also help you to improve your blood flow and supply more nutrients to the muscles enabling them to recover faster. Ask a gym instructor to guide you in warm-up activities.

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Venus holes and Apollo holes are two small circles formed in the back of women and men respectively. Since venus holes are located in that part of the body where there is no muscle, it is not possible to create them by doing exercises. If you are working on a fitness diet to lose excess fat, these holes will be visible to you after a time. These holes are a sign of good circulation and a healthy body.

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Matsyasana pose was tagged as Fish pose because of its posture which is believed to purify the blood and keep you healthy. It is known that this pose stimulates spine and the muscles in the back and can enhance your body posture. It is also useful in treating headache, respiratory issues and stress. There are various other benefits listed of practising yoga and fish pose.

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CrossFitters follow a workout schedule which is deadly heavy to an ordinary person. Starting with a mile long run, Murph does 200 push-ups and 300 air squats and again runs a mile. To make you understand the feel of it, it is safe to consider that this workout is 10 times more brutal on the ground as it sounds on paper. Murphy wears a 25-pound flak jacket while doing it, whereas most of the CrossFitters go for a 20-pound vest.

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Don’t worry, you do not need any kind of equipment to follow this fitness plan, just a good dedication would do. The fitness exercises involve 40 Jumping Jacks, 20 Box Jumps, 40 High Knees, 20 Triceps Dips, Wall Slit for 40 seconds, 20 Low Squat Jumps, 40 Sprinters and 20 Mountain Climbers. Beginners, Intermediates and Advanced level people need to do 3, 5 and 8 sets respectively. The person should rest for a minute between these sets.

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Creatine is one of the most effective supplement to increase muscle strength and mass. It provides additional ATP energy which adds to the maximal power and strength-based activities. It sends a signal to your body to build muscle mass and new proteins. A recommended and safe dosage is 20g of the supplement per day split into 4 doses for a week, then reduce it to 5g per day. Creatine is the best exercise supplement, however, it will only be beneficial to your body if you follow a regular and sensible exercise and fitness plan.

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Fruits help significantly in maintaining weight because of their rich fibre content which helps in regulating bowel movements, aids in digestion and improves metabolism. This keeps you full for a long time and helps you maintain your weight. This is due to the presence of high level of flavonoids in these fruits which are a natural compound and adds a vibrant color to the food we eat. It is extremely popular for its antioxidant properties and anti-inflammatory health benefits. The risk of cancer, diabetes, hypertension and several cardiovascular diseases can be reduced by maintaining weight.

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Doesn’t matter if you workout or go to a gym, it is really hard to strengthen all bodily muscles by same fitness routine. It is now time to include them in your fitness routine.Battle ropes help substantially to build muscles and shed some extra weight. They help in gaining muscles. You could look for nylon or rubber ropes. Advantages of Rope exercises are it is time saving, burns your fat, different variation and can be modified to your level, low impact and can be carried anywhere.

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As per Dr Swati Dave, Nutritionist and Dietician, legumes and pulses are very rich sources of proteins and should be included in your diet. Protein rich food is required for the functioning and growth of the body, wound healing, to help boost immunity, and maintain hair and skin. A balanced diet should contain 10-15% proteins.

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A crowd-sourcing web group on facebook called Forever Fit provides people the inspiration to shed extra kilos & remain fit. The new year will begin with numerous new year resolutions for being fitter and leading a healthier lifestyle. Though people have not been successful in sticking to their resolution in 2015, Forever Fit has become the fastest growing communities in the fitness space with more than 45,000 members dedicated to improving their lifestyles.

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