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100 cities to have their own Metro networks by 2047: MoHUA Secretary

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100 cities to have their own Metro networks by 2047: MoHUA Secretary

India has set a goal of constructing 5,000 kilometers of operating subway lines in 100 cities during 100 years of independence. In the three-day “New City India Conference 2021” hosted by Indira Gandhi Pratishthan, Lucknow, Durga Shankar Mishra, Secretary of the Ministry of Housing and Urban Affairs (MoHUA), said while presenting the future vision for the expansion of the subway network in 25 years and beyond .

When talking about the status of the subway in India’s 100 years of independence, Minister Mohua said: “Since the country became independent, revolutionary changes have taken place in the field of public transportation. The subway has played an important role in making urban traffic safe, convenient, fast, and unobstructed. The subway has played an important role.

It is the need of urban transportation. 25 years after the completion of 100 years of independence today, the subway will expand in at least 100 cities across the country, extending the network to 5,000 kilometers.” Mishra further stated that the history of the country’s subway is only 25 years old. Today the subway network is more than 750 kilometers wide. By 2022, an additional 150 kilometers of subway network will be added to the existing subway corridor.

A total of 900 kilometers of operating subway lines will be put into use next year. “Because of the great emphasis on the Indian manufacturing policy, the locally-made subways are now being exported to Canada and Australia. Our goal is that when celebrating the 100th anniversary of independence, we should not only be self-reliant in all aspects related to subway construction, but also should be able to satisfy Demand from other countries,” he added.

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Managing directors from different subway organizations across the country shared their views on subway public-private cooperation, various technological upgrades, new innovations in the subway field, universal mobile cards, and construction through Indian manufacturing activities. Kumar Keshav, Managing Director of Uttar Pradesh Metro Rail Corporation, presented his vision for the rapid expansion of the Uttar Pradesh Metro network and its role in urban transportation on the occasion of the country’s centennial independence.

He said that after the expansion of the Lucknow Metro by 23 kilometers, the Kanpur Metro is scheduled to be commissioned in November, and Agra is under rapid construction. The Metrolite project in Gorakhpur has been approved by the state government and has been sent to the central government for approval. It is planned to build a 28-kilometer operating subway route.

News Source : ET Government.com

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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