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Indian Army inquiry team to visit Nagaland firing site on December 29

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Indian Army inquiry team to visit Nagaland firing site on December 29

An investigative team from the Indian Army will visit the site in Otin, Nagaland, where 14 civilians were killed in a failed counter-insurgency operation by the security forces. According to the news agency ANI, citing public relations officials from the Koshima Ministry of Defense, the team will visit the scene of the incident on December 29 and appear at the Tizit Police Station in Bangladesh on the same day.

“The Indian Army Investigation Team asked the general public for any major information related to the incident (not forwarded or from a secondary source). Anyone who has such information and wants to invalidate it before the investigation is required to do so at the Tizit Police Station ,” ANI quoted defense expert Kohima as saying.

Last week, the Indian army assured the people of Nagaland that while they continue to cooperate with the SIT investigation ordered by the state government, the investigation into the incident is proceeding rapidly.

The official statement read: “The investigation ordered by the Army is proceeding quickly and every effort is being made to end the investigation as soon as possible. We have issued a notice to let people come forward to assist us in the investigation.” It also fully cooperated with the special investigation team ordered by the state government ( SIT) investigate and share the required detailed information in a timely manner,” it added, assuring the public that actions will be taken in accordance with the law.

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The killing of civilians by the Indian army has sparked a debate around the alleged abuse of the Armed Forces Special Powers Act (AFSPA). On Sunday, the central government established a high-level committee to review the possibility of abolishing AFSPA in Nagaland. The expert team will submit a report within 45 days.

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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