health and remedies
The “epidemic” of obesity affects over a billion people worldwide; in just 32 years, the rate has quadrupled: study
According to a study, more than one billion individuals globally suffer from obesity, exceeding previous estimates, with rates rising among kids and teenagers.
A research published in the Lancet medical magazine states that over one billion individuals worldwide suffer from obesity, and that the figure has more than tripled since 1990. The study conducted in collaboration with the World Health Organization indicates that the “epidemic” is mostly affecting less developed nations, with children and adolescents seeing a higher growth in the rate than adults.
According to the report, which was published in advance of World Obesity Day on March 4, there were over 226 million obese adults, adolescents, and children worldwide in 1990. In 2022, the number had increased to 1,038 million. The WHO’s head of nutrition for health, Francesco Branca, stated that the count of those surpassing one billion has reached “much earlier than we have anticipated”.
Physicians were aware that the number of obese people was rapidly increasing, but the symbolic number was originally anticipated in 2030. To get at the estimations, researchers examined the height and weight data of over 220 million individuals across more than 190 nations, according to a report published in Lancet. In 2022, 374 million men and 504 million women were predicted to be obese. According to the report, the rate of obesity has more than quadrupled for women (18.5 percent) and almost tripled for males (14 percent) since 1990.
The study estimates that 159 million children and adolescents—up from roughly 31 million in 1990—were obese in 2022. A higher chance of dying from heart disease, diabetes, and several malignancies is associated with the chronic and complex illness. During the coronavirus epidemic, being overweight raised one’s risk of dying.
The Caribbean, Middle East, North Africa, Polynesia, and Micronesia have all suffered significantly from the surge. “These countries now have higher obesity rates than many high-income industrialised countries, especially those in Europe,” according to the research. Branca noted the rapid changes in lifestyle that are occurring in low- and middle-income nations. “In the past we have tended to think of obesity as a problem of the rich, now a problem of the world,” she added.
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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.
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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