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Purvanchal Expressway to be inaugurated by PM Modi: All you need to know

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Purvanchal Expressway to be inaugurated by PM Modi: All you need to know

Prime Minister Narendra Modi (Narendra Modi) will open the Purvanchal Expressway next week (November 16), which will strengthen the road connectivity between the eastern part of Uttar Pradesh and the state capital Lucknow. This 340.824 kilometer highway will start from the state capital and end at Ghazipur in the east of UP.

The highway will also connect important cities such as Varanasi, Ayodhya, Gorakhpur and Allahabad through connecting roads. It is one of the most prestigious projects of the Yogi Adityanath government. The total cost of the project is 22,494.66 crore, including land costs.

Here is everything you need to know about the Purvanchal Highway:

• The highway will pass through nine regions of the state, including Lucknow, Balabanki, Faizabad, Ambedkangar, Amiti, Sultanpur, Azamgar, Mau and Ghazi Boolean.

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• The Uttar Pradesh government expects that 15,000-20,000 vehicles will use the highway every day in the first few days after opening. This number is likely to increase.

• Uttar Pradesh Expressway Industrial Development Authority (UPEIDA) has made careful safety arrangements on expressways for the safety of passengers. It will have advanced traffic management systems and fences to deter stray animals. According to Livehindustan, a sister publication of the Hindustan Times, if these animals appeared on the highway, they would show up in different locations and capture these animals.

• In order to deal with accidents and emergencies, an ambulance equipped with a life support system will be ready at any time. Livehindustan further reported that 20 patrol vehicles will be deployed.

• The government has also made regulations for the landing of fighter jets on highways. It has a 3 km long runway in Kudba, Sultanpur district, which can be used in emergency situations.

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• The restricted six-lane highway can be extended to eight lanes. It will complete a 300-kilometer journey in three and a half hours, thereby greatly promoting connectivity.

• The government will earn Rs 20.2 billion per year through Purvanchal Expressway. According to Livehindustan, tolls will not initially be charged to passengers who use the highway.

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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