Delhi
Delhi air pollution: NCR schools, colleges shut, construction at a halt till November 21
The Air Quality Management Committee (CAQM) of the National Capital Region and adjacent areas on Tuesday instructed to close all educational institutions, including schools and colleges, until further notice. All construction activities will be suspended until November 21, and work from home will continue until then. The government office will have 50% of the staff to curb the deteriorating air quality in Delhi-NCR. Except for trucks that deliver essential goods, trucks are not allowed to enter Delhi until November 21, and this restriction may be extended depending on the situation.
CAQM also instructed its five member states—Delhi, Uttar Pradesh, Punjab, Haryana, and Rajasthan—to work from home for 50% of all private sector employees in the NCR by November 21. All construction will be suspended until then, except for projects related to railways, subways, airports, bus terminals and national defense. Six thermal power plants within a 300 km radius of Delhi will also be closed. After an emergency meeting was convened on the Supreme Court’s instructions, the instructions were issued on Tuesday evening.
Committee members, chief secretaries, supplementary chief secretaries and key secretaries from related departments such as transportation and urban development attended the meeting. CAQM issued these instructions after listening to the advice of the Indian Meteorological Department, which predicts that the air quality in Delhi-NCR is likely to remain poor in the next few days, or even slip into the severe category, and after November 21 it has been improved.
The air quality in the capital fell to the “severe” category (AQI level 403) on Tuesday. The committee directed that of the 11 thermal power plants operating within a 300 km radius of Delhi, only 5 — NTPC Jhajjar, Mahatma Gandhi TPS Jhajjar, Panipat TPS HPGCL, Nabha Power Ltd Rajpura and Talwandi Sabo Mansa — will be allowed to operate. The rest will be closed until November 30.
The Ministry of Electricity stated that the load demand caused by the shutdown will be provided by power plants outside a radius of 300 kilometers. CAQM pointed out that anti-smog guns, water sprays and dust suppressants will be deployed three times a day in hotspots, and heavy fines will be imposed on all parties who pile up construction materials and waste on roads. Except for emergencies, CAQM also prohibits the use of diesel generator sets.
At the meeting, sources said that the possibility of a weekend lockdown was also discussed, but no such decision was announced in the evening. “On behalf of the people of Delhi, we propose to implement work from home and close all construction projects and industries in the Delhi-NCR area. Other countries have also put forward their suggestions and we are waiting for the minutes of the meeting.
News Source : The Indian Express
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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