India Hot Topics
Call These Numbers For Home Delivery In Lucknow
Do not have to go out to buy essential goods. For this, the district administration has made arrangements for home delivery. The Lucknow administration released a list of wholesale chains and service providers through which flour, rice, pulses, tea leaves, etc. can be ordered from home.
Easy Day
Aliganj- 7905802929 Garden Galleria- 9717332232 Indira Nagar- 6386263196 Gomti Nagar-9643162759 Jankipuram- 9140284564 Jankipuram Extension – 9650113093 Vikas Nagar- 9927992013 Vikas Nagar-9369885908 Ashiana – 7009964065 Hind Nagar- 7398991485 Kathouta Chauraha- 6306212740 Krishnanagar-8534051500 Ruchi Khand 8130490990 Vipul khand- 7703074334
Big Bazaar
River Side Mall 6388664861
Singapore Mall 7497987924
Indira Nagar 9569459379
Phoenix Mall 9569474163
Saharaganj Hazratganj
6388003021
Alambagh 9170747892
Spencer
Indira Nagar 05224954407 | Fun Mall 05224306664 | Avadh Mall 05224960161 |
Vivek Khand 05224000458 | Lekhraj 05224106639 | Vrindavan Colony 7596064380 |
Aldico garden 05224078153 | Super Vrindavan 7596064381 | Ashiana 05224960709 |
Rajendra Nagar 05224000851 | Rajajipuram 7905391340 | Vikas Nagar 05224954403 |
Jankipuram 05224960703 | Aliganj 05224005570 | Aliganj Chandralok 05224960706 |
Family market
Polytechnic Intersection
8317018356
Ring Road 6307562500
Jankipuram 9451771343
Gomti Nagar Extension
7505904313
Balaganj 8423200081
Ashiana 7071246327
Round o clock
Aliganj 8417000005
Ashiana 8417000050
Smart Baniye
Thakurganj 9140834057
Shringar Nagar 9026664249
Ashiana 7905502591
Chandan Nagar 9450697303
Vishal Mega Mart
Ashiana 7078614992 | Burlington Chauraha 7983292115 |
Gomti Nagar 9936977766 | Nakhas 8303872609 |
Dubuga 6395708465 | Logo 9044450444 |
For the whole of
Lucknow-
Grofer India 9838503366
Big Basket 9919034025
Apart from these, Zomato, Amazon, Flipkart, and Swiggy will ensure delivery across Lucknow through the delivery boy app.
Also Read: LOCKDOWN IS NOT ENOUGH TO ELIMINATE CORONAVIRUS: WHO
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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