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Sameer Wankhede won’t seek extension, NCB stint to end on December 31

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Sameer Wankhede won’t seek extension, NCB stint to end on December 31

The Director of the Narcotics Enforcement Agency’s Mumbai Region, Samir Wanhead, found himself in a position after Shah Rukh Khan’s son, Aryan Khan, was arrested in a cruise drug case. He will not seek to extend his term, which will be in 2021. Ends on December 31. Wankhede has been a representative of the NCB since September 2020. During his tenure, Wankhede took measures to crack down on the so-called Bollywood drug syndicate. Starting with actor Rhea Chakraborty, the NCB led by Sameer Wankhede interrogated and arrested several Bollywood celebrities for drug involvement.

The Aryn Khan case set off a storm because the Minister of Maharashtra Nawab Malik, in addition to some other violations in the operation of the central agency, also filed blackmail charges against Sameer Wankhede. Nawab Malik also filed serious forgery charges against Sameer Wankhede, claiming that he is a Muslim, but using a forged certificate to take advantage of the OBC quota. While Wankhede’s allegations are being investigated, the issue between Wankhede and Nawab Malik has been brought to court. At the same time, several high-profile cases, including those of the son-in-law of Aryan Khan and Nawab Malik, were transferred from NCB Mumbai to a special investigation team formed by the headquarters. From August 2020 to December 2020, Wankhede arrested 96 cases and filed 28 cases. NCB stated that in 2021, Wankhede arrested 234 people, registered 117 cases, seized more than 1,791 kilograms of drugs, valued at approximately 1,000 crore, and frozen more than 11 crore of property.

Prior to his appointment at the NCB, Sameer Wankhede was an officer of the Indian Revenue Service in 2008 and worked for the Tax Intelligence Bureau. In his previous roles, he was also known as an overseer. In 2011, when Wankhede was at customs, he stopped Shah Rukh Khan at the airport and was fined 150,000 rupees for carrying excess luggage.

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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