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After 2 more killings in J&K, cops want migrants corralled

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After 2 more killings in J&K, cops want migrants corralled

On Sunday, terrorists focused on J&Okay non-Kashmiris expanded their massacre by filming two useless extra laborers from Bihar and severely injured a third place in the Kurgan area of ​​southern Kashmir. Increase the number of civilian casualties to 11 and 5 migrant workers in two weeks. After terrorists shot and killed a roadside food stall and a carpenter in Pulwama in Bihar, downtown Srinagar within a few hours, the killing took place the next day.

The police said that when the terrorists broke in and opened the fireplace indiscriminately, the victims-Raja Reshi Dev and Joginder Reshi Dev-lived with a native of Bihar in their Laran Gangipora Wanpoh rent in Kulgam. Where to live. Raja and Joginder died where they fell, and the third person in the room, believed to be Chunchun Reshi Dev, was reportedly in stable condition after receiving treatment at Anantnag Hospital. The migrant workers who rented different rooms in the house were not injured.

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A police official quoted one of the officials as saying that the two deceased were each shot six times. Late at night, IGP (Kashmir Region) Vijay Kumar mentioned in a message flashing to 10 regional police headquarters in the valley, “All non-local workers within your respective jurisdiction must be sent to the nearest police or central paramilitary force or army. The organization is only now. This matter is most urgent.” Bihar CM Nitish Kumar provided 200,000 rupees per person in compensation to the families of the killed employees.

He also mentioned that Manoj Sinha, Deputy Governor of J&Okay, was looking for enough safety for dozens of immigrants from Bihar as roadside dealers or laborers in UT. “I strongly condemn the despicable terrorist attack on the civilians of Kulgam… to give the terrorists an appropriate answer. At this moment of grief, the J&Okay authorities support the family,” Sinha said later. Mehbooba Mufti, former head of CM and PDP, tweeted: “There is no strong wording to sentence repeated brutal attacks on harmless civilians.

My heart is with their families because they left their comfortable properties to make a living. . Very unhappy.” The cycle of terrorist attacks on civilians began with two killings on October 2, each of whom was a Kashmiri Muslim. Three days later, the famous Kashmir Pandit businessman Makhan Lal Bindroo and the pani puri supplier Virendra Paswan from Bihar State were shot dead by the Pakistan-backed Lashkar-e-Taiba affiliate TRF in different incidents in Srinagar.

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On October 7, the terrorist organization once again attacked a university in Srinagar, checking the workers’ IDs before selecting Kashmir Sikh principal Supinder Kour and her Kashmir Pandit colleague Deepak Chand. Since then, the target of selective terrorist attacks has been immigrant employees, except for one employee in Bihar.

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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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