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India Covid updates: A small increase of 2,841 new cases in the last 24 hours.

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India Covid updates: A small increase of 2,841 new cases in the last 24 hours.

The number of new coronavirus cases in India increased slightly on Friday compared to the day before, but remained below the 3,000 mark. In the last 24 hours, the country has seen a total of 2,841 new cases, bringing the total to 4,316,16,254. According to official data, India had bnine deaths during the same time period.

The active caseload in the country is currently 18,604, accounting for 0.04 percent of all cases. The weekly positivity rate is 0.69 percent, while the daily positivity rate is 0.58 percent. In the last 24 hours, 3,295 people have been found, bringing the total number of people found to 4,25,73,460 and the recovery rate to 98.74 percent.

According to the health ministry, 84.29 crore samples have been tested for coronavirus so far, with 4,86,628 tests carried out in the last 24 hours.

India has reached 190.99 crore doses of vaccine coverage. For the age group of 12 to 14, over 3.12 crore first doses and over 1.13 crore second doses have been administered. The 15 to 18 age group has received over 5.88 crore first doses and over 4.36 crore second doses. Meanwhile, people over the age of 60, healthcare workers, and frontline workers have received 2,91,27,285 precaution doses (booster shots).

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In the meantime, coronavirus cases are on the rise all over the world. North Korea admitted its first patient on Thursday, and within hours, the country’s leader, Kim Jong Un, declared a state of emergency as the country grappled with a health crisis. Six people have also died as a result of a fever that has spread “explosively,” according to Reuters, citing local media. Other countries, such as China, Italy, and the United States, are also seeing an increase in daily cases.

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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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