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Cyclone Jawad in Andhra Pradesh: Over 54 thousands; 11 NDRF teams at standby
As Hurricane Javad may hit the northern coastal areas of the state, more than 54,000 people were evacuated from three areas in Andhra Pradesh. According to the news agency ANI, the Andhra Pradesh government transferred 15,755 people from Srikakulam district, 1,700 people from Vizianagaram and 36,553 people from Visakhapatnam to safety.
As many as 11 National Disaster Response Force (NDRF) and 5 National Disaster Response Force (SDRF) teams have been deployed to rescue operations. At the same time, 6 Coast Guard and 10 Coast Guard teams have also been in place for rescue work.
AK Satpathy of the Regional Railway said: “The Voltaire Division of the East Coast Railroad is ready to meet the challenges of Hurricane Javad.” “We are in contact with the state government, SDRF, NDRF and other agencies. Our personnel Are on alert and are fully prepared,” he added.
The state government has also set up 197 relief camps in schools and community halls. The village party secretary and district collector work all night.
At the same time, the two helicopters are also on standby at any time, in case of emergency. ANI also reported that in view of the hurricane, the state government has issued Rs 1 crore in response to any unforeseen circumstances. As the depression in the southeast of the Bay of Bengal may intensify with Hurricane Javad and moving northwestward, it may cross the coasts of northern Andhra Pradesh and southern Odisha on Saturday morning. The Indian Navy is closely monitoring the cyclone. The movement of the storm.
According to the Meteorological Department, Hurricane Javad concentrated in the central and western Bay of Bengal at 5:30 pm on Friday, about 300 kilometers southeast of Visakhapatnam, 420 kilometers south of Gopalpur, 480 kilometers southwest of Puri and 560 Pa. Ladeep is a kilometer south-southwest.
The meteorological department predicts that there will be heavy to very heavy rainfall. Wind speeds can reach 90-100 kilometers per hour, accompanied by tides.
News Source : Hindustan Times
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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