India Hot Topics
Delhi’s Air Quality Likely To Become “Severe” By Tonight
Delhi’s air quality remained “very poor” today and emission from firecrackers and calm winds may push it to the “severe” zone, according to government agencies and weather experts.
The Ministry of Earth Sciences’ air quality monitor, SAFAR, said the PM2.5 concentration in Delhi on Diwali is likely to be the lowest in the last four years if no firecrackers are burnt.
Pollution levels in Delhi during the Diwali period are likely to remain in the higher end of the very poor category in the absence of emissions due to fireworks, it said.
But two factors smoke from farm fires and stagnant surface winds will keep the air quality in the higher end of the ‘very poor’ category to the lower end of the ‘severe’ on Diwali night, it said.
Transport-level winds have become northwesterly and the stubble burning-induced impact on air quality index (AQI) is expected to increase, the central government agency said.
A spike in PM2.5 levels in the early hours Sunday is likely if fire crackers are burnt, it said.
Delhi recorded an AQI of 369 at 9 am on Saturday. The 24-hour average AQI was 339 on Friday and 314 on Thursday.
The neighbouring cities of Faridabad (323), Ghaziabad (412), Noida (362), Greater Noida (350), and Gurgaon (338), which fall in the National Capital Region (NCR), also recorded their AQI is the “very poor” and severe categories.
Delhi recorded a 24-hour average AQI of 337 on Diwali last year (October 27), and 368 and 400 the next day. Thereafter, pollution levels remained in the severe category for three days on the trot.
In 2018, the 24-hour average AQI (281) on Diwali was recorded in the poor category. It deteriorated to 390 the next day and remained in the severe category on three consecutive days thereafter.
In 2017, Delhi’s 24-hour average AQI on Diwali (October 19) stood at 319. It, however, slipped into the severe zone the next day.
This time, the India Meteorological Department has said that a fresh western disturbance is likely to increase the wind speed and improve the air quality in Delhi-NCR post Diwali.
Light rain is likely on Sunday under the influence of a western disturbance. It is still to be seen if it is enough to wash away pollutants, Kuldeep Srivastava, the head of the IMD’s regional forecasting centre, said.
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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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