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40 dead as record rains lash Uttarakhand, trigger floods

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40 dead as record rains lash Uttarakhand, trigger floods

As unprecedented rains hit Uttarakhand, flooded houses and people, caused floods and washed down bridges, the official death toll climbed to 34 on Tuesday, and at least 18 people were killed or injured in the worst-hit Nainital region. According to reports, several people are missing, raising concerns that the actual death toll may be higher.

Information collected by source from district officials indicates that at least 40 people have died in the state in the past two days. Nainital’s additional magistrate, Ashok Joshi, said the death toll in the area could rise to 27. “We have information about people trapped in multiple locations. Our team has been dispatched, but it is difficult to act in this kind of weather,” he said. On Tuesday, the only railway track leading to Kathgodam Station in Nainital District was washed away by the rising water of the Gaula River, causing hundreds of passengers to be stranded because all 12 trains on this route were cancelled. More than a dozen national and state highways in the area have also been blocked due to landslides.

The mountain city of Nainital was actually turned into a flooded island, which was cut off from the rest of the state for the second day because debris blocked all three routes. Nainital-Haldwani Road was blocked on Monday afternoon, and Nainital-Kaladhungi Road were also blocked for public use at night. The nearby towns of Bhowali, Mukteshwar and Ramgarh also lost road connections.

The rail track cannot be repaired until the water level in Gaula drops. “The train has been cancelled until October 20. Once the water level drops, repairs will begin. Several roads in the area are blocked and it will take several hours to open to traffic. We have asked hotels and host families to provide food and relief supplies for stranded tourists.” Nainital sub-divisional magistrate Prateek Jain said. At the same time, the water level of Lake Naini was one foot above the danger mark on Tuesday, flooding the shopping mall road and bringing several species of fish that inhabit the lake. Tourists and residents were spotted fishing and taking pictures. “Almost every place in Nainital is flooded, restaurants and hotels are closed.

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The government requires us to provide tourists with food and necessities,” said Ved Sah, a hotel operator from Nainital. The Naina Devi Temple and the iconic Houseboat Club are also wading in the water. Officials said that although all the gates were opened on Monday, the water level continued to rise. The low-lying areas of the Kumaon Himalayas also suffered rain damage. A bridge in Haldwani was washed away, while an elephant was rescued and washed away in the strong current of Gaula.

News Source : The toymatrix

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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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