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2 terrorists gunned down in J&K’s Shopian, identification underway

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2 terrorists gunned down in J&K’s Shopian, identification underway

Two Lashkar-e-Toiba (LeT) terrorists were shot dead by a joint team of the Indian army and the Jammu and Kashmir (J&K) police in an encounter in the Shopian district of Federal territory on Saturday, officials said. It broke out in the Chowgam area of ​​Shopian in the early morning.

“Two Lashkar-e-Taiba terrorists were neutralized in a clash between the security forces and the terrorists in the Chowgam area of ​​Shopian,” said Kashmir police chief Vijay Kumar. “One terrorist was involved in grenade shooting and killing civilians. Another terrorist recently joined.”

A police official told the PTI news agency that the security forces launched a blockade and search operation in Chowgam in southern Kashmir earlier in the day after receiving information about the presence of terrorists in the area.

The official said that when terrorists opened fire on security personnel and triggered retaliation, the operation turned into an encounter.

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On Friday, security forces shot and killed an Islamic Mujahedin terrorist who was involved in the killing of a policeman, civilians and others in the Anantnag area of ​​Kashmir. Security forces also arrested two LeT terrorist associates in Budgam, Jammu and Kashmir. The slain terrorists were involved in a number of terrorist crimes, including the police inspector Mohammad Ashraf Bhat who killed Chandpora Kanelwan Anantnag, three BJP workers at YK-Pora Kulgam, BJP sarpanch and his wife at Anantnag Lal Chowk.

He was also involved in the attack on District Development Commission (DDC) candidate Anees ul Islam Ganie in Sagam Kokernag, and the grabbing of weapons from a police officer at the Shamispora border crossing in the Khudwani district of Kulgam.

In another operation, the Burgam police, together with 50 Rashtria rifles of the army and 181 Central Reserve Police Force (CRPF), arrested two persons from the Chadola area of ​​the Burgam district. Terrorists associated with the anti-terrorist organization LeT.

Initial investigations revealed that the arrested terrorist associates had contact with Commander LeT and were involved in providing logistical support to terrorists, including providing shelter, transporting weapons and ammunition in Mochwa, Kralpora, Chattergam, Sathsoo, Nowgam, Chadoora and The rest of the area.

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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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