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Omicron: ‘Activate war rooms, consider night lockdowns’, Centre asks states

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Omicron: ‘Activate war rooms, consider night lockdowns’, Centre asks states

If more than 10% of all tests in a week are positive, or if the occupancy rate of hospital beds exceeds 40%, states and union territories need to strengthen their review of Covid-19 infection trends, and consider night lockdowns and bans on large gatherings, etc. measure. On Tuesday, the federal government said in an advisory report.

In view of the threat posed by the Omicron variant, the Minister of Health Rajesh Bhushan sent the proposal to all secretaries of state and UT executives, and the variant triggered a new one in South Africa, the United Kingdom, Denmark, and several other regions. Wave of Covid-19. “According to current scientific evidence, the transmission rate of the variant of concern (VOC) Omicron is at least three times that of Delta VOC. In addition, Delta VOC still exists in different regions of the country. Therefore, greater foresight is needed at the local and regional levels , Data analysis, dynamic decision-making and strict and rapid containment operations,” Bhushan’s letter said, calling on all authorities to make “rapid and centralized” decisions. All in all, India has found that according to the data shared by the states and HT, there were 220 Omicron cases as of Tuesday, of which 51 cases were confirmed in the past 24 hours. Of the total, 77 people with the new VOC have recovered.

States need to continuously review the regional-level data on the “population, geographic distribution, hospital infrastructure and its utilization, and manpower affected by Covid-19”, and notify the quarantine area and implement perimeter control in order to “control infection at the local level before infection “The letter said it spread to other parts of the state.

The letter added that the two thresholds it mentioned—10% of positive tests and 40% of bed occupancy rates—are normative templates, and local officials can even take measures based on demographic characteristics before these thresholds are breached.

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The Minister of Health subsequently designated “strategic intervention areas” in five categories.

Regarding containment, the official suggested “impose a curfew; strictly manage large gatherings; reduce the number of weddings and funerals; limit the number of people in offices, industries, and public transportation.”

“If all new clusters of Covid positive cases appear, the containment area and buffer zone should be notified immediately; strict peripheral control of the containment area must be ensured in accordance with current guidelines; and all cluster samples must be immediately sent to the INSACOG laboratory for genome sequencing,” Said in the letter.

Complete News Source : Hindustan Times

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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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