India Hot Topics
Corona Update India: 47,905 new cases arrived in 24 hours,
According to the Union Ministry of Health and Family Welfare, the total number of covid – 19 cases in the country has increased to 86,83,916 with 4,89,294 active cases due to 47,905 new cases of Covid-19 in the last 24 hours. A total of 80,66,501 patients have been discharged so far. At the same time, the total number of deaths due to Covid-19 has increased to 1,28,121.
New cases of corona virus epidemic in India are living below 50 thousand every day. The number of daily cases has decreased in most states but cases are increasing daily in Delhi. For the first time more than 8,000 new cases were registered here on Wednesday. The Delhi government has agreed that there is a third wave of Corona. In view of the festivals, an appeal has also been made that the crowd in the markets should be controlled. Chhath Puja has also been banned in public places. At the same time, the Maharashtra government estimates that another wave of corona may be seen in January-February. In such a situation, the health department has been instructed to be prepared beforehand.
Delhi is currently at the top of Corona’s new cases. There have also been more cases from Maharashtra and Kerala. Looking at the statistics of the Union Ministry of Health, besides Maharashtra, Delhi, more cases are coming in Kerala, West Bengal and Haryana. The situation in West Bengal is also not very good. For the first time on Wednesday, more than 8 thousand new cases of corona were reported in Delhi. The case positivity rate is 13.4 percent which is very high. In Delhi, the total number of cases of corona infection has reached 4,59,975. Out of this, 4,10,118 patients have been cured. The number of active cases is 42,629. So far 7,228 people have died from Corona in the national capital.
Seeing the danger of corona infection, the Delhi government has ordered Chhath Puja not to be celebrated in public places – ghats, temples, etc. along the river. There is also a ban on the use of firecrackers in November due to pollution in Delhi. At the same time, Dr. Randeep Guleria, director of AIIMS, says that due to markets and weddings, the infection of corona is spreading fast. He said that if a person in the crowd does not wear a mask and is Kovid positive, he can simultaneously infect many people.
The Government of Maharashtra is assuming that the state may face a second wave of Corona in January-February next year. A document of six pages suggests making several arrangements to deal with it. These include cracker-free Diwali. The government will also monitor diseases such as influenza so that early signs of the corona outbreak can be detected. Super spreaders have been asked to keep an eye.
News Source: MOHFW
health and remedies
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.
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.
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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