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The 20-Minute Exercise Plan

The Kashmir Monitor





It’s never easy to find time to go to the gym. Even those who are active in going to the gym often get distracted because of their work that it becomes almost impossible to stay committed to their weekly workout. Actually, you don’t need to become a member of your local gym to stay slim. Infomercials that say that you can stay ripped with just 20-minute workouts may be exaggerating a bit, but doing 20 minutes worth of exercise daily can actually help to keep you in good shape without you having to look for ways to get to the gym during your work days.

Increase the intensity of your workouts.

Increasing the intensity of your workouts can help you complete your fitness goal in a short time. Although most gym-goers don’t usually have the necessary equipment in their homes, circuit training that is of high intensity and incorporates exercise for body-weight can help increase the endurance of your muscles as well as develop their strength. You don’t even need to spend hours in the gym just to keep your athletic body. You only need a tenacious mind to be able to handle bouts of intense exercise circuit without stopping. Circuit training is actually an efficient strategy that boosts loss of fat while at the same time enhancing the development of your muscles throughout your body.


Body weight exercise.

You should incorporate various strength-building exercises in your 20 minute workout so that each major group of muscles gets exercised. Pushups are usually the base of any circuit training at home. This example of body-weight exercise focuses on the muscles in the chest, arms, and shoulders while stabilizing the core muscles.

Pull-ups are another example of this kind of exercise. This activity actually builds your upper body strength and it works the same muscle group as that of pushups while training the forearms and lats. If you don’t have any pull-up bar at home, you can always use the monkey bars in the park or do triceps dips or high knees. Lastly, do the plyometric jumps which include jumping vertically and planks to complete your at-home circuit training.

Execute the “Circuit”

The term “circuit” refers to the group of exercises that is done with little rest in between. Your own customized circuit should have 6 to 8 exercises. You need to do 15 to 20 repetitions for each activity with 20 seconds pause in between. Just to give you an idea, a circuit that has high knees, plyometric jumps, planks, pushups, pull-ups, and triceps dips are performed in one sequence is a set. You need to do multiple sets to be able to complete a full circuit training.

Completing Multiple Sets

Use a stopwatch or smartphone and time yourself for 30 seconds while you perform exercises like high knees. Rest briefly before dropping into a pushup position. Do 20 reps, rest, then jump for 30 seconds continuously. The second phase of this sequence is to do 15 to 20 pull-ups, a timed plank for about 30 seconds, then finish with 15 to 20 triceps dips. Each sequence should be done 3 to 4 times within a 20 minute period. You should rest for 2 minutes in between each sequence. Executing each sequence properly will help you stay in the best shape without having you feel guilty that you’re skipping gym time.

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Fruit and Vegetable Juices That Enhance the Immune System

The Kashmir Monitor



Everyone knows that fresh fruits and vegetables are loaded with nutrients that offer a wide range of benefits for the mind and body. Certain fresh produce help enhance your immune system, making it possible for you to easily avoid various infections and diseases. Juicing the following allows you to boost your immunity in a truly refreshing and delectable way:


The sweetness of carrot juice makes it loved by kids and adults alike. Carrots get their characteristic bright orange color from its rich supply of beta carotene, a nutrient converted into vitamin A for sharper vision and better eye health. More importantly, vitamin A is an essential nutrient for a stronger immunity.



Vitamin C in lemons makes these citrus fruits excellent boosters of your immune system. Vitamin C is a well-known powerful antioxidant that protects the body from colds, cough, flu and others. Lemon juice may be acidic, but it has an alkalizing property once ingested, helping to restore optimal pH balance in the body.


Other than vitamins and minerals, apples also contain plenty of insoluble fiber. This type of carbohydrates that cannot be digested by the body works as a broom that sweeps out toxins along the intestinal tract. With all of those accumulated poisonous substances out of your body, your immunity is in top-form.


When it comes to fruits, some of the best sources of vitamin C are kiwis. Other than this super antioxidant, kiwis also contain vitamins A and E, both of which are necessary for a stronger immune system. Insoluble fiber and potassium in these fruits are also highly favorable for your cardiovascular system.


Cranberry juice is admired for its ability to bolster the urinary tract system. However, it also contains plenty of vitamin C that helps safeguard you from illnesses brought about by invading microorganisms such as bacteria and viruses.


A vegetable that makes for an excellent immune-boosting juice is broccoli, thanks to its rich supply of beta carotene and vitamin C. Every glass of broccoli juice also provides your body with sulphur, a mineral with powerful antimicrobial properties. Sulphur promotes healing as well because it detoxifies the body at a cellular level.


What makes beet juice capable of supporting the immune system is its long list of vitamins and minerals. Some of them include vitamins A and C, iron, calcium, potassium and manganese. When juicing, it’s a good idea to mix beets with other fruits and vegetables of your choice due to its strong, earthy flavor.

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Reduce asthma symptoms with Omega-3

The Kashmir Monitor



A new study has found that consuming a diet rich in omega-3 fatty acids is linked to fewer childhood asthma symptoms which are triggered by indoor air pollution.

The study published in ‘American Journal of Respiratory and Critical Care Medicine’, lays out that families and health care providers may be able to protect children from harmful effects of indoor air pollution by serving a diet rich in omega-3 fatty acids while reducing foods rich in omega-6 fatty acids such as soyabean oil and corn oil.

“Our group is working on ways to reduce the levels of indoor air pollution in Baltimore City homes,” said lead author of the study, Emily Brigham. “Results are promising, but we don’t want to stop there,” Brigham added.
The study found that for each additional gram of omega-6 intake, children had 29 per cent higher odds of being in a more severe asthma category.


Conversely, with each 0.1-gram increase in levels of omega-3 fatty acids in the diet, researchers saw 3 to 4 per cent lower odds of daytime asthma symptoms.

Indoor air pollution, from sources including cooking, cleaning activities and cigarette smoke, is a known trigger for asthma symptoms.

Omega-3 fatty acids, which are found abundantly in fish and certain nuts and seeds, are considered healthy as they are known to reduce inflammation.

Omega-6 fatty acids, primarily found in vegetable oils (including corn, soybean, safflower, and sunflower), as came out in other studies, have mixed effects on health, but have the potential to promote inflammation.

The researchers, however, noted that it doesn’t prove the relationship between fatty acids and asthma severity.

“Among populations known to be disproportionately affected by asthma, we may find that improving diet and air pollution together has the greatest impact on health,” said Brigham.

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New cell that can heal hearts discovered

The Kashmir Monitor



Researchers have discovered a previously unidentified cell population which could lead to new treatments for patients with injured hearts.

The cell, described in the journal Immunity, was discovered in the pericardial fluid found in the sac around the heart of a mouse with heart injury. The researchers from the University of Calgary in Canada found that a specific cell, a Gata6+ pericardial cavity macrophage, helps heal an injured heart in mice.

The same cells were also found within the human pericardium of people with injured hearts, confirming that the repair cells offer the promise of a new therapy for patients with heart disease. “Our discovery of a new cell that can help heal injured heart muscle will open the door to new therapies and hope for the millions of people who suffer from heart disease,” said Paul Fedak, a professor at the University of Calgary.


“The possibilities for further discovery and innovative new therapies are exciting and important,” said Fedak. Heart doctors had never before explored the possibility that cells just outside the heart could participate in healing and repair of hearts after injury, researchers said.

Unlike other organs, the heart has a very limited capacity to repair itself which is why heart disease is the number one cause of death in North America, they said. “We always knew that the heart sits inside a sac filled with a strange fluid,” said Fedak. “Now we know that this pericardial fluid is rich with healing cells. These cells may hold the secret to repair and regeneration of new heart muscle,” he said.

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July 2019
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