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3 years after Pulwama, Jaish leadership still intact and thriving in Pakistan

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3 years after Pulwama, Jaish leadership still intact and thriving in Pakistan

Three years after the Pulwama terror attack, a joint statement of the four foreign ministers specifically condemned the 2008 Mumbai 26/11 and 2016 Pathankot airbase attacks. The four Quartet partners strongly condemn the use of terrorist proxies for cross-border terrorism and demand that the perpetrators of terrorist attacks be brought to justice. The 26/11 terrorist attack was the Pathankot attack by the banned Lashkar-e-Taiba (LeT) and Jaish-e-Mohammed (JeM) terrorist groups. Both Punjab-based groups have deep ties to the deep state in Pakistan, and their only goal is to target India in the name of Kashmir and to radicalize the Indian hinterland through local proxies.

While Minister QUAD did not name Pakistan as Mumbai and Pathankot, the Pulwama attack on 14 February 2019 was JeM’s multinational terror factory in Bahawalpur, Pakistan, run by brothers Masood, Rauf and Ammar Alvi The last major attack. The attack led Narendra Modi’s government to retaliate against Jem by destroying his terror camp in Jabatop, Balakot, Khyber Pakhtunkhwa province, Pakistan, February 26, 2019 . Although the exact number of terrorists killed in Balakot is not known, more than 300 religious militants were found at the training camp the day before the attack, according to high-resolution photos taken inside the camp.

Post Pulwama attack, the Indian security forces and the Jammu and Kashmir police got into action and to date, eight terrorists including the Pulwama suicide bomber have been neutralized, seven have been arrested and are facing trial in the NIA court in Jammu. Former Pulwama resident and now a Jaish operative based in Occupied Kashmir, Ashiq Nengroo, and the infamous Alvi brothers are still to face Indian justice.

While the Modi government has been focusing on Pakistan-based terror groups since 2014, the JeM and LeT terror factories are running at full speed and inspired by the path shown by the Taliban, which devalued and eventually forced the then US-led multinational force Leaving Afghanistan after two decades of fighting. Although the Taliban still wants to control Afghanistan, its rise has led to increased confidence levels among local jihadists in Pakistan and India. Islamic radicalization is on the rise in the Indian subcontinent as well as in other parts of the world.

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Masood Azhar-led JeM has been targeting India since its formation in 1999 after IC-814 hijacked Kandahar, a Taliban-ruled Afghanistan launch a major attack. The Ayodhya temple succeeded, it would cause huge community fires and tear apart the fabric of society. This is exactly what the deep state in Pakistan is aiming for and the production target of operating terror factories in Muridek, Lahore and Bahawalpur.

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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