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UK warns people to stay home as it braces for Storm Eunice

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UK warns people to stay home as it braces for Storm Eunice

Millions of Britons were urged to cancel travel plans and stay indoors on Friday to avoid high winds and flying debris, as the second major storm this week triggered a rare ‘red’ weather warning in southern England.

The UK Weather Forecast Office said Storm Younis could cause severe damage and dangerous conditions, with gusts of more than 90mph in highly exposed coastal areas.

The Met Office issued a ‘red’ warning for parts of the south-west of England between 7am and 12pm, and south-east England and London between 10am and 3pm, indicating a danger to life.

A lower-level yellow warning for gusts of up to 80mph will cover the whole of England from 5am to 9pm.

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The Met Office’s Paul Gundersen said: “Storm Eunice will bring damaging gusts following Wednesday’s storm Dudley, which affected many people, likely to hit southern and central England for years. One of the most impactful storms.” Chief Meteorologist. “Red warning areas indicate a significant threat to life as extremely strong winds can damage buildings and flying debris.”

The government is expected to hold a meeting of its COBRA emergency committee later on Friday to discuss the storm.

The Environment Agency has issued 10 severe flood warnings, another indicator of life-threatening weather conditions.

Some tourist attractions in the UK, including the London Eye, Legoland and Warwick Castle, will be temporarily closed.

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“I urge all Londoners to stay at home, take no risks and do not travel unless absolutely necessary,” Mayor Sadiq Khan said.

Train operators across the UK are also urging passengers to avoid travelling on Friday.

British Airways has warned of delays at London’s Heathrow Airport as winds reduce the speed at which planes are allowed to land.

“High winds and bad weather may cause last-minute delays, but we will do everything in our power to minimise the disruption,” the airline said.

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Bridges and viaducts should be avoided as high-sided vehicles and other “vulnerable” vehicles such as caravans and motorcycles can be blown over, the National Highway Administration said.

Jeremy Phillips, head of road safety at the National Highway Administration, said anyone traveling should “plan their trip and take extra care to allow more time for your trip.”

“If strong winds persist, we may have to close the bridge for a while, so please heed the closure warning and follow the detours posted,” he added.

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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