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BEST COUNTRIES TO STUDY ABROAD FOR FREE

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BEST COUNTRIES TO STUDY ABROAD FOR FREE

Studying abroad is a dream for many but only a few think they can afford it. Studying abroad brings out a lot of new opportunities for networking, Jobs, Personal growth and so much more. Countries outside abroad offer various scholarships but at times these scholarships are not enough but, many countries in the world offer free education and so much more to international students. 

Here is the list of some of the best countries with quality education and low/free tuition fee. 

  1. GERMANY 

Germany is the hub for international students because some of the best universities in the world are in Germany. Around 40 universities in Germany have been ranked among the best universities in world university rankings. Almost all the public universities of Germany offer free education and students only have to manage admission expenses which are around  €150-250. Munich and Berlin are among the most affordable cities for international students in Germany. 

  1. FRANCE

 France is not just famous for its language, beauty, and culture but it is also one of the best places to consider if you are thinking of pursuing a master’s degree. France has a fixed tuition fee set for its public universities which are around 237 EUR/year.  According to the global ranking, there are around 39 best universities in France that offer free education to their students. 

  1. NORWAY

The government of Norway finances education in the country and here you won’t have to spend any money while pursuing your degree. However, you must learn the Norwegian language as in most universities this language is used for teaching and you will need to pass the proficiency test. 

  1. SPAIN 

Some of the top universities like the University of Barcelona and the University of Almeria are in Spain . In  Spain, you can pursue your undergraduate courses, master’s degree, and doctoral at a very low cost. You will also get to experience the rich culture of Spain 

There are lots of options available for students who wish to study abroad. From free education to scholarships and education loans, you have all you wish for. Do your research and find out the best country for you and live your dream to study abroad.

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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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