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3 terrorists, including 1 JeM operative, gunned down in Srinagar encounter
Police said the three terrorists were killed by the joint security forces of the Indian Army and the Jammu and Kashmir (J&K) police on Friday morning after spending the night in Srinagar.
According to police officials, one of the killed terrorists has been identified as Suhail Ahmad Rather, who belonged to the Jaish-e-Mohammad (JeM) terrorist organization. Officials said that they are currently identifying the other three terrorists, adding that weapons, ammunition and other guilty materials have been recovered from the scene.
Kashmir Police Inspectorate Vijay Kumar (Vijay Kumar) said: “A terrorist identified as Suhail Ahmed Rather is connected to the terrorist organization JeM. Two other unidentified terrorists are in It was wiped out in Srinagar’s encounter with the security forces late at night.”
“Recovered criminal materials including weapons and ammunition.”
“As revealed in the press conference yesterday, the terrorist Sohail was also involved in the Zewan terrorist attack. All the terrorists who participated in the Zewan attack have been wiped out,” the Kashmir regional police quoted Kumar as saying on Twitter. According to officials familiar with the developments, about four security forces personnel-including three policemen and a Central Reserve Police Force (CRPF)-were also injured in the encounter at Pantha Chowk in Srinagar at midnight. .
In this encounter, as many as 9 terrorists were killed in 3 different encounters in the past 24 hours.
15th Army Commander-in-Chief (GOC) Lieutenant General DP Pandey said on Friday that attempts to infiltrate Jammu and Kashmir from the other side of the border have decreased this year, adding that terrorist organizations are trying to recruit for 15-16 years.
Vijay Kumar said on Thursday that the number of active terrorists in the valley has fallen to less than 200, and the number of active local terrorists has fallen to less than 100, the first time in history.
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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