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Delhi-NCR begins preparing for the third wave: All hands on deck!

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Delhi-NCR begins preparing for the third wave: All hands on deck!

Assuming that we are on the edge of the third wave, it is no longer far-fetched. Looking at the rapid increase in Covid cases in Delhi-NCR, it is difficult to have other ideas. But this does not mean that the residents have fallen into a state of hoarding frenzy! Having experienced multiple lockdowns in the past, many people say they now know how to deal with what they need and what they don’t need indoors. So does this mean that their current priorities are correct? This is what they plan to do to flatten the curve of Covid’s peak. A convincing house helps to stay

Pooja Saran, a makeup artist from Greater Kailash, said that a large part of preparing for the third wave is being cautious about who goes home. “I have a part-time babysitter. As the number of cases in the city has increased, if the number continues to grow at the same rate, I have asked her to stay with us. I need to make sure that the children are taken care of so that I can continue my work. But at the same time, I cannot risk anyone coming in from the outside at this time. Moreover, it is not safe for her to travel every day. Keep my fingers crossed and she agrees,” she said. Niha Godala, a chartered accountant in Gulgram, said she would put on her mask every time she went out. “The number of Covid cases has decreased a lot. Like many others, I started to wear cloth masks and only use these masks even outdoors. However, now I have purchased a large number of new N 95 masks. According to medical experts, this is the most Good anti-virus measures. In this case, it is sometimes important to go out. For maximum safety, I think all of us should wear masks correctly and wear double-layer masks as much as possible,” she said.

A nutritious diet to fight the virus

After several rounds of ordering momos, pizza, biryani, etc., people in Delhi finally turned their attention to some healthy eating. “It all starts with what we eat,” said Dwarka’s nutritionist Mita, who is making sure her family follows an immune-boosting diet. “We have stopped eating outside foods, processed foods, and even reduced our intake of various forms of sugar. We have also increased our consumption of green vegetables. My whole family now drinks natural giloy juice on an empty stomach every morning. In addition, we eat regularly. , Add a variety of foods, and focus on high-quality protein and fat. In addition, we eat breakfast at 7:30 in the evening and follow an eight-hour night sleep schedule to stay healthy. I also recommend that all my clients adopt similar Diet and routine,” she added.

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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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