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From today, mandatory 10-day quarantine for all UK citizens arriving in India

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From today, mandatory 10-day quarantine for all UK citizens arriving in India

British nationals arriving in India, regardless of their vaccination status, must undergo a 10-day compulsory quarantine from October 4th, which is part of a reciprocal action initiated by the government after the vaccine certification dispute between the two countries.

According to official sources, India has decided to take reciprocal action against British nationals arriving in India because the issue related to the UK’s non-recognition of Indian vaccine certificates cannot be resolved. India’s new regulations will take effect on October 4th and apply to all British nationals arriving in India from the UK. According to the regulations, all British nationals arriving in India from the UK, regardless of their vaccination status, must undergo a pre-departure COVID-19 RT-PRC test within 72 hours before travel. They must also undergo a COVID-19 RT-PCR test upon arrival. British nationals, regardless of their vaccination status, must undergo RT-PCR testing again on the 8th day of arrival in India. British nationals must also undergo mandatory quarantine at home or at the destination address for 10 days upon arrival.

These measures will be introduced after the UK government recently issued an updated international travel advisory to include AstraZeneca Covishield in the eligible COVID-19 vaccine formula, but exclude India from the approved vaccination list of 18 countries. Indians are required to abide by the established rules for “unvaccinated” travelers.

Despite joining Covishield, Indian travelers still cannot be exempted from the quarantine regulations under the new international travel regulations that the UK will take effect on October 4. British officials in New Delhi insist that the main issue is vaccine certification rather than vaccines and India and the UK are holding Talks to resolve the matter together. According to British regulations, Indian travelers who have been vaccinated with two doses of Covishield vaccine produced by the Serological Institute of India (SII) will be considered unvaccinated and must self-quarantine for 10 days.

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Although the traffic light system of red, amber and green countries based on the risk level of COVID-19 in the United Kingdom will be officially cancelled from October 4th, the upcoming rules will not actually change India’s current amber list status. Although Covishield is one of the main vaccines used in India and is an eligible formula in the UK, it does not provide any advantages for Indian travelers planning to visit the UK. Covishield and other eligible Indian vaccines will mean that self-isolation and pre-departure PCR testing are no longer required, as long as the vaccinated passengers book the next day of testing after arriving in England and fill out the mandatory passenger positioning form in advance.

News Source : Business Standard

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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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