Delhi
Yellow alert for extreme cold in Delhi today: What does this mean?
The country’s capital and its surrounding areas are experiencing a cold wave, with temperatures falling below four degrees Celsius for the first time this winter. The Indian Meteorological Department (IMD) said that although the temperature recorded at the Delhi base station Safdarjung on Sunday morning was 4.6 degrees, it dropped to 3.3 degrees and 3.6 degrees at Jafarpur and Lodhi Road, respectively.
The Meteorological Department issued yellow warnings to the capital on Sunday and Monday.
IMD Director General of Meteorology RK Jenamani further stated that there may be drizzle on December 24 or 25. IMD has several color-coded warnings that describe the weather in a particular location. These warnings were issued after analyzing weather forecast data for a few days in a specific area.
The yellow weather warning indicates severe weather. It also indicates that the weather may get worse, leading to interruptions in daily activities and requiring people in the area to be vigilant.
These warnings are universal in nature and can also be issued during floods or heavy rains. IMD also issued a yellow alert to Uttarakhand from December 18th to 21st. In many parts of the state, such as Ranichauri, Mukteshwar, Mussoorie, Pithoragarh and New Tehri, the temperature is below zero or close to zero. Due to strong, dry weather, cold waves have prevailed in the country’s capital in the past two days. IMD said that the northwest wind is cold. However, the meteorological department added that as the weather improves, the spell will begin on December 21.
Due to the drop in wind speed, the daytime temperature in Delhi on Monday may be around 19 degrees Celsius. According to forecasts, the night temperature in the capital is expected to hover around 4 degrees. If the maximum temperature is 4.5 degrees below the normal level, the meteorological department will announce a cold day. If the lowest temperature of the day is 4.5 degrees below the normal level or below 4 degrees, it will declare a cold wave.
Cold wave throughout northern India
Several areas in northwest India have recorded sub-zero temperatures. In Rajasthan, Punjab, Haryana and Jammu and Kashmir, the highs and lows of the day were several notches below normal levels.
Sikar in eastern Rajasthan recorded negative 2.5 degrees, which was 8.5 degrees below normal. Churu in the western desert state recorded negative 2.6 degrees, which was 8.4 degrees below normal. Amrit in Punjab province had a negative 0.5 degree, 4.3 degrees below normal, and a maximum of 15.5 degrees, which was 5 degrees below normal. Bathinda recorded 0.1 degrees, which was 3.5 degrees below normal, and the highest was 17.6 degrees, which was 4 degrees below normal.
Complete News Source : Hindustan Times
health and remedies
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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