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India becomes 3rd nation after the US, Brazil to cross 3 lakh COVID-19 deaths

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India becomes 3rd nation after the US, Brazil to cross 3 lakh COVID-19 deaths

Coronavirus cases are decreasing in the country, active cases are also decreasing and the rate of infection has also come down but deaths due to corona are not decreasing.

The number of deaths is increasing and till now more than 3 lakh people have died due to Coronavirus in the country.

According to the data released by the Union Ministry of Health, during the last 24 hours, 4454 people have died due to Coronavirus in the country and till now this virus has caused 303720 deaths in the country.

In the second wave of coronavirus, the infection spread rapidly as the number of deaths increased due to the spread of infection. The transition of the corona in the country is going to be about one and a half years but the deaths in the first wave of corona in the country were not as much as are seen in the second wave.

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By the end of March, 162959 deaths due to corona were recorded in the country. Not even 2 months after that, and the death toll has crossed 3 lakh, more than 1.40 lakh people have lost their lives in April and May itself.

However, in the second wave, corona cases are now decreasing rapidly and it is expected that there will be a decrease in corona deaths in the future.

According to the Ministry of Health, during the last 24 hours, 302544 people in the country have recovered from Corona and there has been a decrease of 84683 active cases. There are now 27.20 lakh active cases of coronavirus in the country.

During the last 24 hours, 2.22 lakh new cases of coronavirus have been reported across the country. Things are improving rapidly, now the recovery rate of coronavirus has increased to 88.75 percent and the positivity rate of the corona has also come down to 11.53 percent.

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Testing of identification of corona patients is going on continuously and 19.28 lakh tests have been done in the last 24 hours. Vaccination of vaccine is also continuing in the fight against Corona and 9.42 lakh people have received the vaccine in the country during the last 24 hours.

So far, 19.60 crore people have received the vaccine in the country out of which 15.29 crore have got the first dose and 4.31 crore have got both doses of vaccine.

News Source: MOHFW

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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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