World News
Omicron spread: 108 countries and over 1.5 lakh patients in a month
The Omicron variant, first reported from South Africa last month, triggered thousands of cases worldwide and forced the government to implement stricter restrictions, including travel bans. The spread of Omicron infection can be measured by the fact that in just one month, 108 countries have reported 151,368 cases and 26 deaths.
The first case of Omicron was reported in South Africa on November 24. The World Health Organization (WHO) announced within a few days that it is a worrying variant because experts said it has an unusually high number of mutations, which may make it more Transmissibility can even lead to immune escape.
South Africa
In South Africa, Delta accounted for only 2% of the new cases in early May, rising to 89% by July 12. The latest variant has become the main variant in South Africa. Currently, data shows that 95% of Omicron cases in the country.
In the United Kingdom, as of April 5, only 0.10% of coronavirus disease (Covid-19) cases were caused by deltas, which increased to 74% by the end of May. By June, the Delta variant lags behind more than 90% of Covid-19 cases.
Read also | The aftermath of Omicron: More than 4,000 flights cancelled worldwide on Christmas weekend
Now, due to Omicron, the British coronavirus infection has broken records within a month. On December 22, the UK reported more than 100,000 new cases, the highest in a single day.
As of April 19, the Delta variant lags behind 0.31% of all coronavirus disease cases in the United States, and by the end of June, this number has risen to 50%. A month later, by the end of July, Delta Air Lines was responsible for more than 90% of the cases.
At the same time, since Omicron was reported in the country, the infection rate in the United States has risen sharply. As of December 22, one in four cases in the United States was caused by Omicron.
India
By the end of December 2020, cases of the Delta variant began to appear in India. In the first month, Delta variant cases accounted for only 0.73% of the total number of cases, but Omicron has spread to 17 states in just 22 days. The first case of Omicron was exposed in India on December 2nd. There are 358 cases of this variant in the country. India has not reported any such deaths. Germany
When the variant was first discovered in Germany, Delta was responsible for 0.69% of cases. However, in just a few days, the Omicron variant accounted for 9% of the total number of Covid-19 cases in this European country.
Complete News Source : Hindustan Times
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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