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TASTY AND HEALTHY FOOD THAT YOU CAN EAT DURING FASTING THIS NAVRATRI

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TASTY AND HEALTHY FOOD THAT YOU CAN EAT DURING FASTING THIS NAVRATRI

Indian festivals are not only about celebrating and eating a variety of dishes, we celebrate festivals by offering prayers to our deity on festivals. Navratri 2021 is here and we Indians worship lordess durga for 9 days, and during these 9 days many of us do not consume onion and garlic and only eat food made with sendha namak ( salt especially used for fasting) , many of us keep fast some days or for all these 9 days. During fasting, the kind of food we consume gets limited as we do not eat non veg food or egg and most of the people do not even consume salt and survive only on fast food these days. 

Here are some of the healthy and tasty food that you can consume this navratri during fasting:

  • SABUDANA 

Soak some sabudana and fry it up with some spices and herbs and add peanuts and you are ready with a very tasty food for fast that will keep you full and has good nutritional values as well. Sabudana khichdi is one of the most loved foods for fast food. 

  • LASSI 

We all love lassi and adding some banana and dry fruits to it not only doubles the taste but also enhances the nutritional value. Lassi is a very good drink if you are keeping fast. 

  • DAHI AALU 

Vrat Wale dahi aalu cooked with curd and combined with tasty puris are a very yummy combo for this navratri. 

  • CHAWAL KA DHOKLA 

Dhokla made with vrat wale chawal known as samvat chawal is a very yummy recipe. This dish will fill your stomach and also satisfy your taste buds. 

 With these tasty fast recipe ideas, we wish you a very delicious navratri. 

AASTHA SINGH

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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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