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Tamil Nadu rain: 4 dead, orange alert issued; cyclonic circulation persists
On Monday, the continuous rainfall gave Chennai some relief, but many roads and areas in the city were flooded by stagnant water. The Indian Meteorological Department (IMD) predicts that starting from Tuesday, there will be more rainfall in the city and nearby areas. According to PTI news agency, so far, 4 people have been killed in rain-related incidents in Tamil Nadu. In addition, according to IMD’s forecast, in the next five days, Kerala, the southern coastal states of Andhra Pradesh and Tamil Nadu are very likely to experience large-scale small to moderate rainfall.
At the same time, in Chennai and its suburbs, some subways were closed and traffic diversions were implemented. Even if civic workers worked hard to remove silt and dredge drains, it brought a painful time for commuters. The following are the latest developments:
• IMD has issued orange alerts to 14 regions, including Nilgiris, Coimbatore, Dindigul, Theni, Tenkasi and Tirunelveli.
• In Monday’s announcement, the Meteorological Department warned of a cyclone circulation in the southeast of the Bay of Bengal and the adjacent South Andaman Sea. IMD stated that under its influence, a low pressure area is likely to form in the southeast and nearby areas of the Bay of Bengal in the next 24 hours.
• On Monday, Chief Minister MK Stalin inspected the rain-affected areas for the second consecutive day and distributed flood relief assistance.
• Fishermen have been advised not to venture into the sea between November 9th and 12th.
• Southern Railway Company stated that due to rainfall and waterlogging, the “Sunday Mode” (minimum service) will be held in Chennai Central-Arakonan, Central-Surlepeta (Andhra Pradesh), The train service on the beach-Chegalpet and the beach of Chennai suburbs is in effect-the Velachery part.
• To clear the water and flooding of the subway, the Greater Chennai Company has deployed 23,000 personnel. Stalin appointed 15 IAS officials to oversee rescue work in 15 company districts.
• Heavy rainfall has disrupted bus services on multiple routes. The subway train service was not affected.
• The head of the National Disaster Response Force (NDRF), SN Pradhan, said that after the heavy rain warning, more than 20 teams will be deployed in Tamil Nadu and Andhra Pradesh by Tuesday. Pradan said that the focus of NDRF is to avoid situations similar to the “urban floods that occurred from 2015 to 2016 (Chennai)”.
• Since the beginning of the northeast monsoon last month, rainfall in Tamil Nadu has been about 43% higher than normal.
• The IMD has issued a yellow warning to Karnataka, stating that there will be heavy rainfall in the first 13 areas on Tuesday. According to the IMD statement, the low pressure of the cyclone will cause heavy rain.
News Source : Hindustan Times
health and remedies
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.
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.
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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