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As a captain, I would love to be in a team with virat kohli : Allan Border

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As a captain, I would love to be in a team with virat kohli : Allan Border

Former Australian skipper Allan Border credit Virat Kohli for playing a massive role in India’s aggressive approach. During a virtual media interaction from Queensland on Thursday, Border, having guided a few hot-headed characters withinside the Australian group as skipper, stated, “As a captain, I would like to be in a group with Virat.”

Border even prolonged the invitation to the Indian skipper and stated he turned into greater than welcome to play for Australia. “We had been questioning he would possibly reflect onconsideration on having his new child infant right here due to the fact we are able to declare his offspring as Australian,” he joked.

The 65-year-antique is worked up to look cricket on his domestic soil once more and the traveling Indian group is including to the flicker in his eyes.

The southpaw, who nevertheless holds the report for being the best batsman to attain a hundred and fifty in every innings (vs Pak, Lahore, 1980), says, “Very assured of Australia’s chances, mainly while they may be gambling in Australia.” The motives for his self assurance are a first-class tempo assault comprising Mitchell Starc, Josh Hazlewood and Pat Cummins, a excessive elegance spinner in Nathan Lyon and the enhance to the batting withinside the shape of Steve Smith and David Warner and a battery of proficient younger gamers like Marnus Labuschagne, Will Pucovski and Cameron Green.

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But the most important factor, Border reckons, is Kohli’s departure for the beginning of his first baby after the primary Test in Adelaide. “The one component this is in Australia’s favour is Virat Kohli gambling best the primary Test. I assume that could be a huge OUT for India. He is irreplaceable in the interim as a batsman and a leader. Should be 2-1 to Australia,” he prophecies.

Border absolutely is a big fan of the Indian skipper, however he additionally says the Aussies like to hate him. “He is an antagonist and performs aggressively,” he stresses.

“Look, I love the manner he performs his game; he wears his coronary heart on his sleeve. I like his aggression and ardour for the game. India as a group will leave out that. He is a unique player, has extreme expertise and is a part of this new India — it really is the manner I have a take a observe it. The manner India play the cutting-edge game, they’ve a completely nice mindset, and Virat has led the manner thoroughly in the ones areas. I am a huge fan,” Border gushed.

Also Read : BIHAR EDUCATION MINISTER MEWALAL CHOUDHARY RESIGNS OVER CORRUPTION ROW

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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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