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Biden, Putin agree ‘in principle’ to Ukraine summit on condition of no invasion

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Biden, Putin agree ‘in principle’ to Ukraine summit on condition of no invasion

The White House confirmed that U.S. President Joe Biden and Russian President Vladimir Putin agreed “in principle” to hold a summit on Ukraine as long as the country blocks what U.S. officials say is an imminent attack on Ukraine.

White House press secretary Jen Psaki said in a statement: “We are always prepared to engage in diplomacy. If Russia chooses war, we are also prepared to impose swift and severe consequences. And now, Russia appears to be continuing to prepare for an imminent full-scale attack on Ukraine. Work.”

The announcement was first made by the office of French President Emmanuel Macron, who helped broker possible talks between the two leaders. The Elysee Palace said Macron had invited the two leaders to a summit on “European Security and Strategic Stability”.

“Both President Biden and President Putin have accepted the principles of such a summit,” the statement said, before adding that such a meeting would be impossible if Russia invaded Ukraine, as feared by the West.

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The news follows a series of calls between Macron and leaders on both sides of the Atlantic, after a week of heightened tensions over a Russian military buildup on the Ukrainian border.

Nerves were further jittered after the Belarusian Defense Ministry announced that Russia would extend the Belarusian military exercises that were due to end on Sunday. Satellite images appear to show a new deployment of Russian tanks and troops near Ukraine.

The White House said Biden would cancel a trip to Delaware and remain in Washington after a two-hour meeting with the National Security Council.

In Kiev, life for many went back to normal on a mild winter Sunday, offering brunch and church services before U.S. President Joe Biden said later this week that it was a Russian attack.

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U.S.-based satellite imagery company Maxar reported several new deployments of Russian military units in forests, farms and industrial areas just 15 kilometers (9 miles) from the Ukrainian border — a sign of what Maxar said was seen so far. The situation has changed in the past few weeks.

“Until recently, most deployments were primarily located at or near existing military fortresses and training areas,” the company said.

“Everything we’ve seen suggests this is very serious,” Blinken told CNN, adding that the West is equally prepared if Moscow invades.

“We’re going to take every opportunity and every minute to see if diplomacy can still stop President Putin from moving forward, before the tanks actually come in and the planes take off.”

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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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