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Daily tally dips to 10-day low of 18k, positivity at 27.9%

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Daily tally dips to 10-day low of 18k, positivity at 27.9%

Delhi’s Covid-19 positivity rate fell for the first time in nearly four weeks on Sunday, as new infections in the city fell for a third day in a row, data released by the state government showed.

Delhi added 18,286 Covid-19 cases on Sunday, down from 20,718 the previous day and the fewest in a day since the city recorded 17,335 infections on January 7.

Another 28 people died from the infection, the data showed.

Sunday’s surge in cases came against the backdrop of more than 65,000 tests, 27.87% of which returned positive results. The number, known as the test positivity rate, fell from 30.6% on Friday and Saturday, and on a daily basis, fell for the first time since Dec. 23 last year. Since then, that number has increased or stayed the same every day.

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To be sure, testing in Delhi has also dropped over the past few days, from over 105,000 on January 12 to 98,832 the next day, then 79,758 on Friday, 67,624 on Saturday and finally 65,621 on Sunday. However, state Health Minister Satyendar Jain said all those in the city who needed to be tested were being tested.

Those numbers stand even at a time when hospitalizations in the capital are still a fraction of all infections, with more than 82 percent of free beds in the city’s health facilities.

Just over 2,700 Covid-19 patients were hospitalized, with 12,788 of the city’s 15,499 hospital beds free, according to the government’s announcement on Sunday.

Of the hospitalized patients, 738 were in intensive care units, 835 required medical oxygen support, and 123 of them were on ventilators.

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Most hospitalized Covid-19 patients are either unvaccinated or have comorbidities, Jain said.

“Trends show that the number of cases in Delhi is decreasing, but the government is still monitoring Covid cases closely and it will take some time to understand this trend. Most people infected with Covid-19 and admitted to hospital are either unvaccinated or have comorbidities, Jain said at a media briefing.

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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