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Bihar to grow apples in 7 districts on a trial basis, project launch on Jan 19

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Bihar to grow apples in 7 districts on a trial basis, project launch on Jan 19

Horticultural director Nand Kishore said seven districts including Vaishali, Begusarai, Bhagalpur, Aurangabad, Samastipur, Katihar and Muzaffarpur have been identified for pilot projects to grow apples of the HRMN-99 variety suitable for subtropical and low-altitude cultivation. Plateau plains.

“We have arranged a sufficient number of plants of the HRMN-99 cultivar at the Vaishali National Nursery Centre of Excellence at the National Innovation Foundation, Ahmedabad for the launch of the pilot project on January 19. First, the plantation will be completed in After formal training, planting is carried out on 10 hectares of land in all areas,” says Kishore.

One of Vaishali’s Ranjit Kumar Singh, along with other friends in the Begusarai, Bhagalpur and Aurangabad districts, planted several HRMN-99 apple saplings brought from Himachal Pradesh three years ago.

“The saplings planted by Ranjit Kumar in Vaishali are already bearing fruit and can be picked by May-June,” said Rakesh Kumar, deputy director of the Horticulture Department, adding that plants in other areas are also in different stages of fruiting.

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A plant scientist at Rajendra Prasad Agricultural University (RAU) in Samastipur said that molecular studies on the properties of HRMN-99 apples have been carried out and compared with the inspected varieties of the Gujarat Biotechnology Mission in Gandhinagar.

“This study confirms its diversity and advantages over other low-cold varieties Anna and Dorsett Golden,” the scientist said, adding that the apple variety can even grow at temperatures as low as 40 degrees Celsius.

The state government has also decided to provide farmers with subsidies for apple plantations of up to Rs 123,000 per hectare, almost half the estimated cost of Rs 246,000. The pilot project envisages training at least five farmers in each district before offering them to plant saplings. The bureau will also plant apples on 0.2 hectares of land at the Vaishali Centre of Excellence for training and demonstration purposes.

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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