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Bali resumes international flights for tourists for the first time in 2 yrs

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Bali resumes international flights for tourists for the first time in 2 yrs

The Indonesian resort island of Bali has officially resumed direct international flights carrying foreign tourists for the first time since the start of the Covid-19 pandemic in early 2020, but mandatory quarantine is still required.

According to Xinhua, overseas travelers must present proof of Covid-19 vaccination at least 14 days before departure and provide a negative RT-PCR test result in their country of origin up to 48 hours before departure.

The quarantine period is 5 days for fully vaccinated travelers and 7 days for travelers who have only received the first dose.

It should be done in a hotel or on a “liveaboard” certified by the Indonesian Ministry of Tourism and Creative Economy.

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Bali has been open to tourists from China, New Zealand, Japan, South Korea and the United Arab Emirates since mid-October 2021, but there have been no direct flights since then.

The number of foreign tourists in Indonesia dropped sharply to 1.6 million last year due to the Covid-19 pandemic.

Before the pandemic hit, Bali alone was hosting an average of 6.2 million foreign tourists a year, according to the Ministry of Tourism and Creative Economy.

Known for its beaches, surfing, temples and nightlife, this holiday island typically accounts for 54% of Indonesia’s tourism economy.

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The Southeast Asian country wants to reopen flights to the world-famous holiday island to help the country recover tourism after being hit hard by the pandemic.

“I hope the reopening will help revitalize the people’s economy on the island,” Luhut Binsar Panjaitan, Coordinating Minister for Maritime and Investment Affairs, said on Friday.

However, Bali’s reopening comes at a time when Covid-19 cases in the country are steadily increasing.

Indonesia confirmed 32,211 new Covid-19 infections as of Friday, raising the total number of infections to 4,446,694, while the total number of confirmed Omicron cases in the archipelago nation has risen to 3,161, according to the country’s health ministry.

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“All the steps we take have been calculated and carefully considered. But remember that all travelers must strictly adhere to the health protocols set out by the Indonesian Covid-19 Task Force. If we do not follow the discipline, all of this will be for nothing meaning,” Pandjaitan said.

Complete News Source : Business Standard

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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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