India Hot Topics
India Corona Cases Crossed Over 38 lakh Mark,around 29 Lakh Recovered
After registering the second highest daily count on Tuesday with 80,000 new cases, India has recorded a single-day spike of 78,357 new positive cases & 1045 deaths in the last 24 hours and around 29 lakh people recovered from it .
What About The vaccine ?
Covaxin, which is one of India’s prime vaccine candidates is all set to enter mid-scale phase II trials. Observatory data from phase I trial stipulates that the vaccine, made using an inactive strain of the virus shows positive immunogenicity response and is side-effect free. Doctors at the Institute of Medical Sciences and SUM Hospital, faculty of medical sciences collected blood samples of volunteers who were dosed with the experimental shot of the vaccine.
Principal Investigator, Dr E.V. Rao mentioned, “Two doses of the vaccine were administered to each volunteer after they were selected through a screening process conducted over a period of three to seven days prior to vaccination. The first dose was administered on Day Zero while the blood sample was collected. The second dose was given on Day 14 and the blood sample was also collected,”
Vaccine Trials
Blood serum samples will continue to be analyzed after a week’s time to make further evaluations. There’s also active participation across the country, for phase II trials. It is now being said that top-level officials are revising protocols and ramping up production channels so as to speed up trials.
This is not the first time positive safety data has been observed in Covaxin trials. Early reports emerging out of Rohtak, which was selected as a trial centre said that the vaccine was able to elicit safe immunogenicity response and resulted in no considerable side-effects. Evidence of side-effects is detrimental to the vaccine working for high-risk and elderly age groups. Knowing the shortcomings and possible side-effects beforehand can prepare us for the future.
Oxford Vaccine
Oxford University has also started dosing volunteers with shots of the experimental, AZD-1222 vaccine (which will be branded as Covishield) in India, which is in phase II/III. Serum Institute of India, Pune, which is overseeing trials and production in India has selected over 17 sites across India. Nearly 1600 volunteers will be involved in the first round. Amongst the first ones to receive the shot are people in their 30s and 40s- while one holds a PhD, one works in the healthcare sector. Serum Institute will also help the research group develop low-cost, an affordable vaccine for developing nations. There are high hopes that the Oxford vaccine, which has also been considered to be the safest till now, will be the first ones to be made available for Indian masses.
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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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