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Widespread Mask May Prevent Over 2 Lakh COVID-19 Deaths In India,Stop Using Valved Face Masks

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Widespread Mask May Prevent Over 2 Lakh COVID-19 Deaths In India,Stop Using Valved Face Masks

Until there is a widely available vaccine against COVID-19, social distancing and wearing face masks in public are the most effective ways to prevent infection and reduce the spread of the disease. Airborne transmission via respiratory aerosols is believed to be the dominant route for the spread of COVID-19.

Research has shown that tiny atmospheric particles (aerosols) that infected people emit while talking or coughing or sneezing can remain in the air tens of minutes and can travel tens of feet. Wearing a face mask can not only stop spreading these infected coughing droplets from infected persons but also prevent uninfected persons from inhaling the aerosols.

A new study has predicted that widespread mask use and data-driven social distancing measures may help prevent over 200,000 Covid-19-related deaths in India by December 1. The study by the Institute for Health Metrics and Evaluation (IHME) at the University of Washington in the US suggested that the COVID-19 will continue to pose a major public health threat in India.

Hand Sanitizer Plays A Vital Role

A bottle of hand sanitizer can kill you instead of killing the coronavirus. According to a study, one out of two sanitizers are adulterated and, some even contain methanol, a toxic chemical.The pandemic has given us a few companions like a face mask and a small bottle of hand sanitizer. For the anxious ones, gloves and a face shield too.

Why Not To Use Valved Face Mask

It is also important to choose the right type of mask as all face coverings may not be effective at preventing the spread of coronavirus. A report published Tuesday in the US journal Physics of Fluids revealed that plastic face shields or masks fitted with a breathing valve are ineffective at blocking the expelled droplets from wearers. According to the study researchers from Florida Atlantic University, the invisible droplets expelled when a person wearing a valved face shield or mask sneezes or coughs can move around the visor with relative ease and spread out over a large area.

Since a large number of droplets can pass through the exhale valve unfiltered, a mask with a valve may be ineffective in stopping the spread of the COVID-19 virus if the wearer is infected, they added.High-quality cloth or medical masks of plain design work better in helping prevent the spread of the virus, they concluded.

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Corona Virus Peek May Arrive In December

The IHME model has predicted a peak in infections by early to mid-December, with close to 6 million new infections per day and total deaths of about 500,000 in the ‘no intervention’ scenario.

However, in the best-case scenario, India may see approximately 291,145 total Covid-19 deaths by December 1, up from 60,000 in late August. This is when usage of face mask increases to near-universal (95 per cent) levels and that six-week, state-level lockdowns are re-imposed in the states, where the daily death rate exceeds 8 per million.

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Also Read : Indian Government Plans To Extend World”s Biggest Jobs Programs In The Cities

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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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