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Railways plan to convert local trains on Mumbai suburban network to AC trains

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Railways plan to convert local trains on Mumbai suburban network to AC trains

The decision was made by the railway bureau; after consulting with officials of the Mumbai Railway Vikas Corporation (MRVC), the Midwest Railways, the highest body of all regional railways on Tuesday. Local train fares may also be reduced and will be based on the subway fare structure. According to information, the Ministry of Railways has also shelved the plan to run semi-interchange slow trains (among which, in addition to the current first- and second-class passenger trains, there will be several interchange passenger trains connected to local trains). “We will procure all fully exchanged local trains for the Mumbai suburban railway network under the Mumbai Urban Transport Project (MUTP),” said Ravi Agarwal, Chairman and Managing Director (CMD) of MRVC. In the next few days, MRVC will purchase 283 new AC local trains. Railway officials said that the Ministry of Railways has approved the purchase of AC local trains, but has not yet determined a time frame. Currently, 9 AC trains in Mumbai operate on the suburban network. However, since the fare is even higher than the first-class car and train schedule, the response of commuters is tepid. The railway authorities have planned a semi-AC train consisting of the first section, the second section and AC carriages to solve the problem of low frequency. However, the railway bureau is now planning to convert the entire train fleet into exchange trains. A senior railway official said: “The same time frame has not yet been determined, but it has been decided that every new local train purchased now for the Mumbai suburban train network will be an AC train.” As far as the fares of these trains are concerned, the railway bureau is studying the fare structure of the subways operating in Delhi and Mumbai. “The fare structure of suburban AC local trains will be based on the subway fare structure of the Mumbai Metropolitan Development Authority (MMRDA) or the Delhi Metro Corporation (DMRC). MRVC had suggested that the fare structure of AC local trains should be the same as those of Mumbai and Delhi. Quite,” the official said. According to reports, the railway’s semi-communication slow train plan has also been shelved. “The implementation of the semi-communication slow train involves many technical issues and may not be feasible. Discussions with the Ministry of Railways and the project were shelved.” A senior official who attended the meeting said.

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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