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Heatwave hits many parts of India, setting a new record of 49°C in Delhi

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Heatwave hits many parts of India, setting a new record of 49°C in Delhi

According to news agency PTI, Delhi set a new record on Sunday when the temperature reached 49 degrees in Mungeshpur near the Haryana border, and 48 degrees in neighbouring Gurgaon, which was also the highest since May 1966. Rain shortages in the national capital are thought to be one of the causes of the intense heatwave. Many other parts of the country, including Haryana, Uttar Pradesh, Rajasthan, and Madhya Pradesh, are still suffering from the scorching heat.

1. “We saw western disturbances in March, April, and May, but none of them were strong enough to bring significant rainfall.” Most of them resulted in cloudy skies or stronger winds, which can raise the maximum temperature by a degree or two but do not provide relief,” RK Jenamani, a scientist at the India Meteorological Department, said on Sunday.

2. The hottest day in the capital city so far this year was Sunday. Only two rainy days have been reported in the last few weeks in the national capital, with.3 mm on April 21 and 1.4 mm on May 4. It was also the hottest April in nearly seven decades last month.

3. While most weather stations in the city recorded temperatures of 45 degrees or lower, Mungeshpur and Najafgarh (in south-east Delhi) recorded temperatures of 49 degrees or higher.

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4. In addition to Delhi, other parts of the country are experiencing extreme heat. “We’ve issued a red alert for Rajasthan due to an extended heat wave, as well as a yellow alert for tomorrow.” On Sunday, senior IMD scientist Naresh Kumar was quoted by news agency ANI as saying, “We have issued an orange alert for Punjab, Haryana, Uttar Pradesh, eastern Madhya Pradesh, and Delhi.”

5. The day’s high temperature in some parts of Uttar Pradesh and Rajasthan was 48 degrees on Saturday.

6. In Uttar Pradesh, Banda recorded a maximum temperature of 49 degrees on Sunday, while Jhansi recorded 47.6 degrees. Other places where the mercury rose above 45 degrees were Orai, Hamirpur, Varanasi, and Churk.

7. In Rajasthan, Ganganagar, Churu, Bikaner, and Alwar were among the places where temperatures soared above 45 degrees.

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8. The weather office uses four colour codes for weather warnings: green (no action required), yellow (watch and stay updated), orange (be prepared), and red (take action) (take action).

9. Meanwhile, the IMD wrote on Twitter: “Heat wave conditions are likely to continue over northwest and central India today, with intensity and distribution decreasing from tomorrow.”

10. While the northern and central parts of the country are dealing with a heat wave, Kerala is bracing for heavy rain.

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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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