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Goa polls: Amit Shah to hold 2 public rallies, launch umbrella campaign today

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Goa polls: Amit Shah to hold 2 public rallies, launch umbrella campaign today

Union home minister and senior BJP leader Amit Shah will visit Goa in polls on Sunday and hold two public rallies, a door-to-door campaign in Sandwaldham and a meeting in Gas Co-da Gama and other places launched the umbrella movement.

Shah’s one-day event will be the first time a Bharatiya Janata Party (BJP) star activist has spoken at a public meeting in a coastal state since the Election Commission of India (ECI) announced the voting schedule for the five state assembly elections earlier this month speak.

According to the itinerary shared by the Shah’s office on Twitter, the Union minister will first visit the Sai Baba Temple in Boling at around 2.45pm, followed by a public meeting at Sun Grace Gardens in Ponda at 3.30pm. After this, he will conduct a door-to-door campaign in Sanvordem at 5 p.m. and deliver another public rally at the town’s Sharda Mandir function room. His one-day tour will end with a town hall and the launch of the Umbrella Movement in Vasco.

On Saturday, Sadanand Shet Tanavade, head of the BJP’s Goa department, said all three of Shah’s public meetings will be held indoors with 50% seating capacity and all Covid-19-related protocols will be in place. He added that the Vasco rallies of Union ministers will be broadcast live simultaneously in 10 different parliamentary constituencies.

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Last week, the ECI extended its ban on brick-and-mortar gatherings and roadshows in all polling states until January 31 following a third wave of Covid-19 driven by the Omicron variant. The constituencies that will hold voting in the first stage are limited to 500 people. Additionally, indoor meetings of up to 300 people or 50% of venue capacity are permitted.

The committee also raised the limit for door-to-door events to 10 from the previous five.

The BJP has released the names of all candidates for the 40 seats in Goa’s parliament ahead of next month’s polls. The party fielded Krishna Viswambhar Salkar from Vasco-Da-Gama constituency, and Ravi Sitaram Naik and Ganesh Gaonkar from Ponda and Sanvordem seats respectively. Chief Minister Pramod Sawant has been sent to the Sanquelim seat.

Complete News Source : Hindustan Times

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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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