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Horoscope Today, December 31, 2021: Aries, Sagittarius And Libra Likely to Gain Remarkable Success

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Horoscope Today, December 31, 2021: Aries, Sagittarius And Libra Likely to Gain Remarkable Success

Today’s fortune, December 31, 2021: This is the last day of 2021. 2021 is a difficult journey, and the uncertainty brought about by the pandemic has affected everyone’s physical and mental health. What do you want to do on the last day of the year to your advantage? If you want to know which stars will prepare gifts for you today, then celebrity astrologer Pandit Jagannath Guruji will predict this day for you here.
Aries: For Aries, this will be a day to improve reputation and status. All their suggestions will be welcomed in the office, and their superiors will like their ideas.
Taurus: If a Taurus person has a pending job that requires government officials to participate, they should pay special attention to paperwork. Some of them worry about the health of their children.
Gemini: Some Geminis get very important information from relatives who live abroad. Those who intend to lend money to someone must avoid doing so today.

Cancer: Cancer people may take some time to relax their minds, but if there are important pending decisions, it should be done. They seek spiritual peace in their lives, but for this they need to get rid of bad habits.

Leo: Some Leo people need to provide financial help to one of their relatives who is in desperate need of support. It is good for them to want to help others, but they should not compromise on their savings.

Virgo: The only way for Virgo people to succeed today is through teamwork. Some people who belong to this constellation who work in the government may encounter some troubles related to senior colleagues.

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Libra: Libra people need to be careful about their father’s health, because his condition has worsened these days. People who work with business partners may achieve extraordinary success.

Scorpio: Scorpio people will experience a mediocre day, without too many happy moments, and not too many sad moments. People taking medication should not miss any dose of medication, as this can cause serious problems.

Sagittarius: Sagittarius who faces conflict with their siblings may see the situation change forever. The commercial transaction finalized today will produce positive results in the near future.

Capricorns: Capricorns can solve problems related to their sister’s marriage with the help of older family members. For these people, long-distance driving will be the best way to decompress.

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Aquarius: Aquarius people will spend a few hours in the kitchen because they may want to cook a complete meal for their family. It would be a good idea to go on a short trip with your spouse.

Pisces: Pisces who learn will get blessings and suggestions from the teacher. Some of them are willing to serve the society.

Complete News Source : India.Com

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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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