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Rise In Cyber Attacks From China, Over 40,000 Cases In 5 Days: Official
Hackers based in China attempted over 40,000 cyber attacks on India’s Information Technology infrastructure and banking sector in the last five days, a top police official in Maharashtra said on Tuesday.
Internet users should be watchful for such attacks including phishing attempts and conduct cyber security audits of their IT systems, officials of Maharashtra Cyber, the state police’s cyber wing, said.
The spurt in online attacks from across the border was noticed after tensions rose between the two countries in eastern Ladakh, said Yashasvi Yadav, Special Inspector General of Police, cyber wing.
Maharashtra Cyber collated information about these attempts and most of them were found to have originated in Chengdu area in China, he said.
“According to our information at least 40,300 cyber attacks were attempted in the last four-five days on the resources in Indian cyberspace,” he said.
Also Read: ‘We’ve Bridged The Gap Of 6 Decades In 6 Years Under PM Modi’s Leadership’: Nadda
The attacks aimed at causing issues such as a denial of service, hijacking of Internet Protocol, and phishing, Mr. Yadav added.
Indian Internet users should pay attention to the threat of such attacks, create robust – firewalls” and conduct cyber security audits, the IGP said.
According to Maharashtra Cyber officials, these hackers are suspected to have a database of some 20 lakh Indian email IDs.
Indian government officials, as well as private Internet users, should especially guard against phishing, where an attempt is made to obtain confidential information such as passwords or passcodes by sending a fraudulent email or text message, they added.
There could be phishing attempts by impersonating, online, government agencies, departments and trade associations overseeing the disbursement of government fiscal aid, they said.
One such fraudulent email ID was found to be “ncov2019@gov.in” which sent bogus information about free Covid-19 testing for residents of Delhi, Mumbai, Hyderabad, Chennai and Ahmedabad, officials warned.
News Source: TheLogicalIndian
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health and remedies
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.
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.
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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