India Hot Topics
Daily COVID-19 testing rose to 10.10 lakh due to Modi’s bold measures
The total number of coronavirus cases crossed the 40 lakh mark on Saturday to reach 40,23,179 as the country recorded 86,432 infections in the last 24 hours. With 1,089 fresh deaths, the toll reached 69,561. At present, India has 8,46,395 active cases and as many as 31,07,223 people have recovered. India has been reporting more than 80,000 cases per day for the last three days now.
ANTIBODIES
Antibodies against SARSCoV-2 were found among 8 per cent of the the state’s population in a seroprevalence survey conducted in Haryana last month, with people in urban areas and districts in the National Capital Region found affected more.
GST COLLECTIONS
This week, attributing the shortfall in GST collections to disruptions due to Covid-19, Finance Minister Nirmala Sitharaman said the economy is facing an Act-of-God-like situation. Now legal experts and those who have worked with the government say that by invoking the “Act of God” in shrugging away its Constitutional responsibility of assured payments to states under the Goods and Services Tax (GST) regime, the Centre has set a precedent that could have wider ramifications.
MAHATMA GANDHI RURAL EMPLOYMENT
Meanwhile, at least 6.5 lakh households have already completed 100 days of employment under the Mahatma Gandhi National Rural Employment Act (MGNREGA) in five months of the current financial year
WORLDWIDE CORONAVIRUS
Globally, the novel coronavirus has infected 26,521,304 people and claimed the lives of 873,131 people so far. As many as 17,638,249 have recovered. On the vaccine front, Moncef Slaoui, chief advisor for White House’s vaccine programme, has said it was “extremely unlikely” though “not impossible” for a vaccine to be made available by the end of next month. Also, the much-criticised Russian vaccine for novel coronavirus was found to be safe and also triggered a “strong” immune response, according to results of phase-1 and phase-2 clinical trials published in The Lancet.
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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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