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India, Sri Lanka finalise four-point package for economic cooperation

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India, Sri Lanka finalise four-point package for economic cooperation

India and Sri Lanka have formulated a four-point plan, including credit lines and currency swap arrangements for food and drug imports, to deepen economic cooperation and help the island country cope with economic problems.

The package was finalized at two meetings between Sri Lanka’s Finance Minister Basil Rajapaksa, India’s Finance Minister Nirmala Sitharaman, and Foreign Minister S Jaishankar, who visited on Wednesday and Thursday.

This is Rajapaksa’s first visit since he took office in July.

In a statement issued by the Sri Lanka High Commission at the end of Rajapaksa’s visit on Thursday, the two sides discussed the four pillars of short- and medium-term cooperation.

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These include an emergency food and health and safety package plan, which envisages India to expand credit lines to cover Sri Lanka’s imports of food, medicine and other necessities. The energy security package will include credit lines that include imports of fuel from India, and the Trincomalee oil depot. Early modernization. The package also includes the provision of currency swaps to help Sri Lanka solve the current balance of payments problems, and to promote India’s investment in different sectors in Sri Lanka. The statement stated that it will contribute to the promotion of growth and employment expansion. The two parties further agreed that the way to realize this plan would be “finalized as soon as possible within a mutually agreed timetable,” the statement said.

Rajapaksa and Sitharaman and Jaishankar “agreed to open a direct communication channel” and have direct and regular contact with each other to coordinate this initiative.

People familiar with the matter said on the condition of anonymity that both Sitharaman and Jaishankar participated in two rounds of discussions with Rajapaksa, which was of great significance. They said this reflects the importance that India attaches to its relations with Sri Lanka.

People familiar with the matter said that Sri Lanka’s first US$1 billion bilateral currency swap request in 2020 did not appear in recent discussions. The currency swap provided to Sri Lanka is expected to be carried out under the South Asian Association for Regional Cooperation (Saarc) mechanism and is worth 400 million U.S. dollars.

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The relationship between New Delhi and Colombo took a hit earlier this year when Sri Lanka cancelled the 2019 agreement with India and Japan to operate the East Container Terminal at the port of Colombo, angering the two countries.

In October, the state-owned Sri Lanka Port Authority (SLPA) signed an agreement with the Adani Group of India to develop and operate the western container terminal at the Port of Colombo.

Adani Group and its local partner, John Keells Holdings, will jointly own 85% of the Western Container Terminal, giving India a much-needed strategic presence in the Port of Colombo, where nearly 70% of its business involves cargo destined for India.

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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