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Barring Maharashtra, Delhi, TN Returnees, It’s 14-Day Home Quarantine For Others

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Barring Maharashtra, Delhi, TN Returnees, It’s 14-Day Home Quarantine For Others

Amid rising number of novel coronavirus cases in the state, Karnataka government Monday announced new set of guidelines and quarantine rules for people travelling to the state from other states.

According to the fresh guidelines, people coming from other states of the country except those from Maharashtra, Delhi and Tamil Nadu, will have to follow 14-day home quarantine once they arrive.

Until now, a seven-day institutional quarantine was prescribed for those returning from Maharashtra, while there was no mandatory institutional quarantine for asymptomatic people returning to Karnataka from other states.

However, revising the rules for Maharashtra returnees, the state government added that those returning from Maharashtra are to be placed under 7-day institutional quarantine followed by 7-day home quarantine.

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Apart from that, people coming to the state from Tamil Nadu and Delhi will have to undergo three days of institutional quarantine followed by 11 days of home isolation.

Moreover, the government also stated registration to the state government’s Seva Sindhu portal was mandatory for any person arriving or transiting through Karnataka. For that, one should “provide correct information about their contact details and destination address,” it added.

“It is because of returnees from other states the cases have increased, not because of the local (intra-state) movement, so we have to control people coming from outside, we have to quarantine them and have to tighten measures. We are making honest efforts in this regard,” chief minister B.S. Yediyurappa said.

The announcement came after the chief minster chaired a meeting with top officials and ministers of the state where they discussed ways to combat the spread of the virus and the situation of the lockdown.

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“There are no plans for any lockdown, and we will request the Prime Minister for more relaxations,” the Chief Minister said, according to PTI.

Karnataka has been witnessing a surge in the number of coronavirus cases and the majority of the positive cases are being registered from those returning from other states. It currently has 7,000 positive virus cases since the outbreak, according to the health ministry data.

Out of total 7,000 cases in the state 4,386 are returnees from Maharashtra and their contacts are 1,340.

News Source: Livemint

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Also Read: A ‘500 Years Old’ Temple, Submerged In The Mahanadi In Odisha, Is 60 Feet In Height. 

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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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