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Air Quality in New Delhi Worsens After Dussehra celebrations

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Air Quality in New Delhi Worsens After Dussehra celebrations

A day after hundreds of effigies of demon king Ravana were burnt in the national capital on the occasion of Dussehra, the air quality of the region has worsened on Monday morning.
With the rise of pollutants in the atmosphere, the quality of air deteriorated further as the Air Quality Index of Anand Vihar region stood at 405 and was marked in the ‘severe category’. Areas like ITO, Rohini, Dwarka, Ashok Vihar, Bawana, Jahangirpuri, Sri Aurobindo Marg and several other locations were marked in the ‘very poor’ category as her the Central Pollution Control Board data.
According to experts, the severe category affects the health of people and seriously impacts those with existing diseases. An AQI between 0-50 is marked good, 51-100 is satisfactory, 101-200 is moderate, 201-300 is poor, 301-400 is very poor and 401-500 is considered severe.
Amid the rise in pollution levels, people are having problems with breathing and some children have started facing throat problems due to contaminated air.
Recently, the Central Pollution Control Board (CPCB) submitted before the Delhi High Court that it has issued directions to implementing agencies including State Pollution Control Boards, construction agencies, municipal bodies, traffic police and transport department of Delhi and NCR for strict action against air polluting activities.
Ten monitoring stations in the national capital entered the “severe” zone on Friday, according to SAMEER, the AQI-monitoring mobile application developed by the Central Pollution Control Board (CPCB).
The figures are based on data collected from 36 monitoring stations in the city.
The Delhi government has kick-started its “Red Light On, Gaadi Off” anti-pollution campaign, for which it has deployed 2,500 environment marshals at 100 traffic signals across the city to generate awareness and curb vehicular pollution.
The drive will be carried out in all the 70 Assembly constituencies of the national capital till November 15.

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Also Read : INDIA SHOULD BE BIGGER THAN CHINA IN POWER AND SCOPE: MOHAN BHAGWAT

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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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