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Rain, snowfall bring in cold in north India: What is the reason behind it?

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Rain, snowfall bring in cold in north India: What is the reason behind it?

The entire north India has been reeling under severe cold wave conditions, with mercury plunging to sub-zero levels in upper reaches of the Himalayas. Heavy rainfall has made the matters worse, bringing the day chill across the region.

The India Meteorological Department (IMD) has warned that widespread rain and snowfall is likely to continue today.

IMD is forecasting a 3-5C drop in minimum temperatures in northwest India. The states and territories where the lowest temperatures will drop are: Delhi, Punjab, Haryana, Chandigarh, Rajasthan and Madhya Pradesh.

Why is this happening?

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IMD scientists said that the wet weather in northern India was due to two western disturbances, which brought a steady chill to the region. “Two consecutive WDs have caused the wet period in northwestern India to be extended. The impact is even greater due to the intrusion of moisture from the Arabian Sea. In central India, we expect winds from the Arabian Sea and the Bay of Bengal to converge, so IMD Director General M Mohapatra said: “There will be heavy rain in Madhya Pradesh. As WD moves, the very cold north wind blowing from the snow-covered Himalayas will lower the minimum temperature in northwest India. “

More snow on cards for the hills

IMD stated in its forecast that before January 10, the western Himalayas are likely to experience widely spread rain and/or snow. Some areas of Himachal Pradesh have been snowing in the past few days, and there may be more heavy snow or rain in the next few days.

At the same time, heavy rain hit Delhi on Sunday, causing the minimum temperature to stabilize at 13.8 degrees Celsius, 7 notches above normal.

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The weather department said the city received 8 mm rainfall in the last 24 hours as recorded at 8.30am, while the relative humidity recorded at 5.30pm was 95 per cent.

On Saturday, Delhi recorded its highest rainfall in a day for January in 22 years, yielding the city’s best air quality in over two months even as the minimum temperature settled at 15 degrees Celsius, eight notches above normal.

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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