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Day 40 of the Ukraine war: Kyiv vs. Moscow over alleged ‘massacres’I 10 updates
Here are the 10 latest developments on the Ukraine war:
Zelensky made a surprise appearance at the Grammy Awards, in a pre-taped video, seeking support in telling the story of Ukraine’s invasion by Russia. He delivered his message ahead of a performance from John Legend, who performed his song “Free” along with Ukrainian singer Mika Newton and poet Lyuba Yakimchuk.
Russia’s defence ministry has urged the United Nations Security Council to convene a discussion into what Russia called a “provocation by Ukrainian radicals” in Bucha. Kyiv alleged the role of the Russian forces in the “massacre” of civilians in Bucha. Moscow said it was an attempt by Kyiv to disrupt the ongoing peace talks.
As many as 410 bodies were recovered around the Kyiv region that was retaken from Russia. Images of people with hands tied, close-range gunshot wounds and signs of torture, that they claimed were killed execution style, were widely circulated on social media after Ukraine regained control of Kyiv.
A series of explosions were heard in the Russian-occupied southern Ukrainian city of Kherson and in Ukraine’s southern port city of Odesa, as reported by local media and a Reuters witness. Russian forces also shelled Kharkiv, the second-largest city in Ukraine, killing seven people and injuring 34, the regional prosecutor’s office informed.
Moscow’s chief negotiator said that the talks between Russia and Ukraine will resume virtually on Monday. Kyiv, however, is yet to confirm the discussions.
In the talks so far, Ukraine proposed abandoning its aspirations to join NATO and declaring official neutrality, if it obtains security guarantees from Western countries. It also offered temporarily shelving the question of Crimea, annexed by Russia in 2014, and two breakaway territories in the Donbas that Russia has recognised as independent.
In the southern port of Mariupol, heavy fighting continued as civilians tried to scramble their way out of the city. Mariupol is a key target for Russia, with Ukrainian forces retaining control of central parts of the city.
Earlier, Ukraine regained control of “the whole Kyiv region”, deputy defence minister Ganna Maliar said, as Russian military forces retreated from some key towns near the Ukrainian capital. With the troops rolling back, the war-torn nation began counting its dead and assessing the damage of the towns that had turned into mass graves.
Oil prices extended losses again on Monday as investors eyed the release of supplies from strategic reserves from consuming nations amid an ongoing war between Russia and Ukraine. Russian oil refining and exports have been hit by Western sanctions and buyer aversion following its invasion of Ukraine. Estimates of the Russian oil supply loss range from 1 million to 3 million bpd.
In what became Europe’s worst conflict in decades, the Russian invasion of February 24, has already left some 20,000 people dead in Ukraine, according to latter’s estimates. About 4.2 million Ukrainians have fled the country, with nearly 40,000 pouring into neighbouring countries in the last 24 hours alone, the UN refugee agency said.
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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