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Rubina Dilaik is nominated for an elimination stunt in Khatron Ke Khiladi 12’s first confrontation

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Rubina Dilaik is nominated for an elimination stunt in Khatron Ke Khiladi 12’s first confrontation

With its spectacular exploits that the contestants are executing amidst the picturesque landscapes of Cape Town, the new season of COLORS’ “Khatron Ke Khiladi 12” has already started to generate hype. More than ever, the competition is getting fiercer. This year’s promise, “Bachke Khan Jayega, Khatra Kahi se bhi aayega,” will be ensured by the dashing host Rohit Shetty, who will add turns and twists at every turn. The audience will also be treated to a dose of entertainment that packs a powerful punch along with mind-blowing feats. As all the “Khiladis” argue over using each other’s names as an elimination manoeuvre, this episode will give viewers “BIGG BOSS” vibes.

When the players must choose among themselves the contenders for the elimination stunt who will face the eviction round, the tension escalates. As all the “Khiladis” argue over using one other’s names, this episode will give viewers “Bigg Boss” vibes. Rubina is nominated for the Stunt by the competitors who conspire against her. When Rubina responds, challenging their reasoning for nominating her and accusing others of being insecure, the fight of stunts shifts to a battle of words.

When the Gujarati ben “pexa,” who also happens to be host Rohit Shetty’s huge fan, joins the programme, the dosage of humour increases. Pexa, who speaks with a strong gujju accent, will compete in a game of trivia with Kanika Mann and the action expert. Kanika is subjected to funny penalties for responding incorrectly to Apexa’s puzzling questions as the other candidates observe Pexa favouring Rohit.

This week, Sriti Jha will demonstrate her slacklining abilities once more, but with a twist: she will be performing the feat above burning coal. Not only will Sriti demonstrating her talent, but one of the strongest competitors, Tushar Kalia, will also be seen displaying his incredible dance prowess in the stunt arena.

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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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