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From 2,716 to 22,751: How Covid-19 cases spiked in Delhi in first 9 days of 2022

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From 2,716 to 22,751: How Covid-19 cases spiked in Delhi in first 9 days of 2022

Delhi is one of the regions in India that has been badly affected by the resurgence of the coronavirus disease (Covid-19). Daily Covid-19 records in the nation’s capital have been set as a highly mutated variant of Omicron spreads.

Covid-19 cases in Delhi have been rising steadily since the first day of the year, when 2,716 cases were reported, reaching 5,481 on January 4. However, that number nearly doubled when the daily total reached 10,665 cases.

Over the next five days, that number more than doubled, reaching 22,751 on January 9 for a 23.53 percent positive test rate. The city also reported 17 deaths, the most in a single day since June 16 last year.

Slightly relieved, the hospitalization rate was much slower in comparison, suggesting a milder infection from Omicron than the second wave of Delta variants unleashed last April.

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Nearly 88 per cent of all hospital beds in Delhi were vacant as on Sunday, according to state government data.

Less than 2,000 of the city’s more than 14,000 beds are currently reserved for Covid-19 patients.

This led Chief Minister Arvind Kejriwal to say there was no need to panic.

“During the last wave of Covid-19, 20,000 cases were reported in a single day on May 7, 2021, but 341 people died and 20,000 hospital beds were occupied,” Kejriwal said on Sunday. “Delhi reported 20,000 cases on January 8, but only seven deaths and 1,500 beds occupied.”

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He also said that the Delhi government does not intend to impose a lockdown if everyone follows the Covid-19 appropriate behaviour.

Delhi is currently under ‘yellow alert’, as per the Graded Response Action Plan (GRAP). Under this, a night curfew has been announced from 10pm to 5am, which restricts all non-essential movements. The Delhi government also implemented a weekend curfew from 10pm on January 7 to 5am on January 10 to check the further spread of Covid-19 after a meeting of Delhi Disaster Management Authority (DDMA).

Another DDMA meeting will take place on Monday to discuss the Covid-19 situation with experts and top officials, and to decide if the national capital needs more restrictions to check the spread.

Complete News Source : Hindustan Times

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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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