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‘Read, and re-read his list of big scalps in IPL 2020’: Mohammed Kaif wants R Ashwin to be in India T20I team

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‘Read, and re-read his list of big scalps in IPL 2020’: Mohammed Kaif wants R Ashwin to be in India T20I team

Previous India cricketer and Delhi Capitals’ associate mentor accepts that the Indian group ought to incorporate Ashwin in the T20I group as he can be a significant asset.Ravichandran Ashwin had a decent IPL in the UAE, where he got 13 wickets in 15 games for Delhi Capitals and surrendered at an economy pace of 7.66. Ashwin got the wickets of some huge players which incorporated any semblance of Royal Challengers Bangalore skipper Virat Kohli, and even Kings XI Punjab’s hefty hitter Chris Gayle.Ashwin, however, was excluded from India’s ODI and T20I crews for Australia yet was named uniquely in the Test crew. Ashwin’s last appearance in the restricted overs design for India return in 2017, and ainsce then he has just played Tests.Former India cricketer and Delhi Capitals’ associate mentor accepts that the Indian group ought to incorporate Ashwin in the T20I group as he can be a significant resource.

“Virat, Rohit, Pollard, Gayle, Warner, QDK, Karun, Buttler, Smith, Paddikal, Pooran. Peruse and re-read @ashwinravi99’s rundown of huge scalps from IPL 13, generally in strategic maneuvers. Feel Ash can even now be an important resource for India in T20Is,” Kaif tweeted on Wednesday.Meanwhile, Ashwin is preparing for the forthcoming Test arrangement against Australia. On Monday, in the net meeting, Ashwin was seen dispatching volleys to KL Rahul utilizing a tennis racquet, and the wicket-guardian batsman was seen rehearsing pull shots.

India and Australia are scheduled to face each other in three ODIs, three T20Is and four Tests. The visit will start with the three-coordinate ODI arrangement, scheduled to start from November 27 in Sydney.

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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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