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198 Ukrainians killed so far, conflict spills to capital’s streets: 10 updates

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198 Ukrainians killed so far, conflict spills to capital’s streets: 10 updates

198 Ukrainians have been killed so far in the assault, Reuters reports quoting a minister. The conflict has spilled to the streets of Kyiv – the capital city – with fighting on streets. Frequent artillery blasts could be heard in the early hours in the city. Ukraine President Volodymyr Zelenskyy vowed to stand up to the invasion.

Here are the top 10 latest developments on the Russia-Ukraine crisis:

1. After a series of airstrikes on cities and military bases across the country, Russian forces have closed down the Ukrainian capital in an apparent siege. Kiev reportedly sees street fights as a worrying sign of escalation. Residential buildings were also targeted.

2. Kiev Mayor Vitaly Klitschko said a rocket hit a high-rise building near Giuliani Airport on the southwestern outskirts of Kiev on Saturday. Mayor Natalia Balansynovych said the Russian air force landed near the city overnight and tried to seize the Vasylkiv base, about 40 kilometers south of Kiev. She also said heavy fighting was taking place on the city’s central streets. A small group of Russian troops also tried to infiltrate, but made no progress.

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3. Russia vetoed a resolution to recall troops at an emergency UN meeting, sparking a flurry of anti-Kremlin criticism. Eleven countries supported the resolution, while India, China and the UAE abstained.

4. Although the United States refused to send troops, the Ukrainian president said that weapons were being brought in from France.

5. Heavy fighting took place around the southern border of Kherson, north of Crimea, and around the Black Sea ports of Mykolayiv, Odessa and Mariupol. Earlier, Mikhailo Podoljak, an adviser to Russian President Volodymyr Zelensky, said Russia considered conquest of the south a priority, but had not made any significant progress, Reuters reported.

6. A Russian Ilyushin Il-76 military transport aircraft was shot down near Bila Tserkva, 85 km south of Kiev.
7. An adviser to Ukrainian Interior Minister Anton Khrashenko says Russia is lying about not shelling civilian infrastructure. At least 40 such sites have been attacked and Russian forces are shelling civilian sites, the adviser said, according to Reuters.

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8. The Ukrainian military also fought Russian armor at two locations 40 to 80 kilometers (25 to 50 miles) north of Kiev.

9. The Ukrainian war was the worst war in Europe in decades.

10. On Friday, Russian President Vladimir Putin called on the Ukrainian army to overthrow the government.

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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