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Uttarakhand extends Covid restrictions till Jan 31. Details here

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Uttarakhand extends Covid restrictions till Jan 31. Details here

The Uttarakhand government has extended the state’s Covid-19 restrictions until January 31. According to the official order, all Anganwadi educational centres and educational institutions will remain closed until class 12 and students will have to attend online classes.

A statewide curfew will be in place from 10 p.m. to 6 a.m. The order further says that stores can remain open from 6 a.m. to 10 p.m.

“Gyms, shopping malls, cinemas, spas, salons, theatres, auditoriums, etc. can open at 50% capacity in accordance with Covid-19 protocols,” the official order said.

It added that restaurants, hotels, dhabas and other eateries can allow dine-in services at 50% capacity, and takeaways and home delivery will continue.

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Only 50 people are allowed to attend weddings and funerals.

The order also said that all swimming pools and water parks in Uttarakhand will remain closed until January 31. However, stadiums, playgrounds and other such venues can remain open at 50% capacity. The state government has banned physical exercise as elections in Uttarakhand loom. The rallies and demonstrations will continue until the end of January, according to an order from the electoral commission, to prevent overcrowding that could lead to a surge in infections.

The new Covid-19 restrictions come at a time when the mountain state is recording a high number of infections, driven by the Omicron variant. So far, Uttarakhand has recorded 400,401 cases, including 31,310 active cases, 361,611 recoveries and 7,480 deaths.

Authorities administered a total of 15,379,135 vaccines to eligible beneficiaries. Of these, more than 8 million received their first dose and 6,843,212 also received their second dose. Nearly 376,000 children aged 15 to 18 have been vaccinated, and preventive doses have reached 142,380 beneficiaries, including health and front-line workers, people with multiple conditions (with multiple conditions) and people over 60 people.

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Complete New 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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