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Bhutan confers its highest civilian award on PM Narendra Modi

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Bhutan confers its highest civilian award on PM Narendra Modi

On Friday, the State of Bhutan awarded Ngadag Pel gi Khorlo the highest civilian award to Prime Minister Narendra Modi. The head of state, Jigme Khesar Namgyel Wangchuck (Jigme Khesar Namgyel Wangchuck) named Modi after the coveted civilian medal and emphasized that India has been in Narendra Mo for many years. “Unconditional friendship” and support provided to Bhutan under the leadership of Prime Minister Di. Especially during the Covid-19 pandemic.

I was overjoyed when my Majesty announced the name of His Majesty Modigi’s @narendramodi the highest civilian decoration, Ngadag Pel gi Khorlo.https://t.co/hD3mihCtSv@PMOIndia@Indiainbhutan pic.twitter.com/HdZm5GozAR

-PM Bhutan (@PMBhutan) December 17, 2021
“Well deserved! Congratulations from the people of Bhutan,” the Prime Minister’s Office (PMO) pointed out in an official Facebook post. “In all interactions, I regard Your Excellency as a great and spiritual person. I look forward to celebrating this honor in person.” The Indian Ministry of Foreign Affairs stated that mutually beneficial economic ties between India and Bhutan have always been important in bilateral relations. component. India remains Bhutan’s largest trading and development partner and has provided assistance to many development projects in the country, such as the 1,020 MW Tara Hydropower Project, Paro Airport and Bhutan Radio.

In addition, India is also Bhutan’s main trading partner, and there is a free trade system between the two countries. In fact, Bhutan was the first country to receive the Covid-19 vaccine produced by the Serological Institute of India (SII) as a gift from the Narendra Modi regime. In early January this year, the country received the first 150,000 doses of Covishield vaccine from India as a gift.

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Later, the Himalayas also received an additional 400,000 doses of Covid-19 vaccine from India, thus making a nationwide vaccination process possible. The Prime Minister of Bhutan, Lothai Tsering, expressed his gratitude and prayed that these actions would bring infinite blessings to the Indian people.

“It is great to receive an additional 400,000 doses of Covishield, making it possible for our vaccination program to be promoted nationwide,” Tshering wrote on Twitter, tagging Prime Minister Narendra Modi. “The people of Bhutan and I are still grateful.”

Last year, Prime Minister Modi visited Bhutan with the aim of diversifying partnerships with Bhutan in the field of hydropower and strengthening trade and connections in space and education.

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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