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Huge spike in India’s daily Covid tally with 58,097 new cases; over 500 deaths
According to the morning announcement shared by the Federal Ministry of Health of India, after as many as 58,097 new cases have been reported in the past 24 hours, the cumulative number of Covid-19 cases in India has again increased significantly. The latest data is an increase of 20,718 cases from yesterday, when the country recorded 37,379 new infections. Statistics from the Indian Ministry of Health show that the total number of Covid-19 in India has now risen to 3,50,18,358. After 534 patients died from the virus on Wednesday, the number of deaths in a single day also jumped sharply from 124 last Wednesday. the day before. As a result, the number of Covid-19 deaths in India has risen to 482,551.
In addition, the number of active cases in the country has exceeded the 200,000 mark, accounting for 0.61% of the total number of cases. The daily positive rate of cases in India has reached 4.18%. In the severe situation, 15,389 people have recovered from the virus, up from 11,007 on Tuesday. The new recovery maintains hope. The total number of people who have successfully fought the virus has now reached 3,43,21,803. At the same time, after multiple states including Maharashtra confirmed new cases in the past 24 hours, the country’s Omicron count exceeded the 2,000 mark. According to data from the Ministry of Health of the Alliance, so far, a total of 2,135 Omicron cases have been detected in the country, of which as many as 828 have recovered. Maharashtra and Delhi topped the list with 653 and 464 Omicron cases respectively. Kerala, Rajasthan, Gujarat, and Tamil Nadu—all of which are among the top 10 states most affected by Omicron, with more than 100 confirmed cases so far.
According to the Indian Council of Medical Research (ICMR), the total number of Covid-19 test coverage in India has reached 68,24,28,595, of which 11,54,302 have been conducted in the past 24 hours.
Complete News Source : Hindustan Times
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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