India Hot Topics
India reports 41,806 new COVID-19 cases and 581 deaths in last 24 hours
ndia, in the last 24 hours, recorded 41,806 new Covid-19 cases, a slight increase from Tuesday’s 38,792. The country also witnessed 581 Covid-related deaths on Wednesday. There are currently 4,32,041 active cases across India. Kerala continues to be the top contributor, reporting 15,637 new cases — the highest in more than a month. The AY.1 and AY.2 sub-lineages of the highly contagious Delta variant of the novel coronavirus are unlikely to be more transmissible than Delta itself, said the consortium of government panels involved in genome sequencing of coronavirus.
In a recent bulletin, the Indian Sars-CoV-2 Genomics Consortium (INSACOG) said that the cases of Delta sub-lineages AY.1 and AY.2 are declining globally, with near-zero cases in the last week of June in the UK and the US where they were most frequently detected. “It is likely that neither AY.1 nor AY.2 is more transmissible than Delta,” the INSACOG said, adding there is no indication of a rising trend in the four clusters of Ratnagiri and Jalgaon in Maharashtra, Bhopal in Madhya Pradesh and Chennai in Tamil Nadu.
In view of the coronavirus pandemic, the Government of Canada suspended all direct flights from India until July 21. However, passengers from India who wish to visit the country now have the option of taking a connecting flight as long as they obtain a negative Covid-19 certificate from a third country before continuing their journey to Canada, according to the government’s latest guidelines. Canada will not be accepting Covid-19 molecular test reports from India, the country’s official travel advisory noted. Instead, passengers will have to produce test results from the last point of departure before their arrival in Canada.
News Source : CNBC
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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