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Link your passport with your corona vaccination certificate today

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Link your passport with your corona vaccination certificate today

If you’re traveling abroad in the next few months, you might have been told to link your passport to your Covid-19 vaccination certificate.

How do I link my passport to my vaccine certificate?

Step 1: If you have already been vaccinated using a different photo ID, log in to your account on the official CoWIN website (www.cowin.gov.in).

Step 2: Once you are logged in, click on the “Raise Issue” button in the “Account Details” section.

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Step 3: You will see three options — Certificate Correction; Merge Multiple Dose #1 Provisional Certificates and Add Passport Details. Click on “Add Passport Details”.You will be redirected to a page where you can select the name of the member whose passport details you would like to add. Pay specific attention to Step 4: Select the member from the drop down menu and enter their passport number in the “Enter Beneficiary’s Passport Number” section. Make sure you enter the correct passport number, as you will only be allowed to change the certificate photo ID details once.

Step 4: Once you have double checked the passport number to make sure it is correct, tick the box that says “I declare that this passport belongs to the beneficiary. The name of the passport holder is the same as mentioned on the vaccine certificate.” After this, click on the “Submit Request” button.

You will receive a message on the registered mobile number confirming that your request has been submitted. It is likely to take a few seconds to process, after which you will receive another message stating that your request has been “updated successfully”.

Step 6: Go back to the Account Details page and click on the “Certificate” button next to the name of the account to which you have added passport details. You will be able to download your new vaccine certificate linked to your passport.

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Note: If you are yet to register on CoWIN and plan to travel soon, you can choose your passport as your photo ID proof while registering yourself.

News Source : Business Today

health and remedies

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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