World News
Pakistan failed to prosecute terrorists, including Masood Azhar
According to a new report from the United States, Pakistan has failed to take adequate measures to combat terrorism and prosecute terrorists, including the planners of the 2008 Mumbai attack, such as Jaish-e-Mohammed (JEM) founders Masood Azhar and Lashkar-e- Taiba (LeT) Sajid Mir. It also stated that Pakistan has made “limited progress” in promising to dismantle all terrorist organizations without delay or discrimination.
“Pakistan has made limited progress in the most difficult aspects of its 2015 National Anti-Terrorism Action Plan, especially in its commitment to dismantle all terrorist organizations without delay or discrimination,” the U.S. State Department’s report in its 2020 National Terrorism Said in the Confucianism Report. ‘.
At the same time, the U.S. report stated that Indian security agencies were effective in dismantling terrorist threats and responded to the U.S. request for information related to terrorism investigations in a “timely” manner.
Regarding Pakistan, the United States reported that in February and November, the Lahore Anti-Terrorism Tribunal sentenced LeT founder Hafiz Saeed to five years and six months’ imprisonment on multiple counts of financing terrorism. But failed to take action against others. The terrorist leader. It then lists the terrorist attacks in Pakistan last year, including the one in Quetta that killed 15 people and injured 18 people. Islamstay claimed responsibility for the attack.
According to reports, on June 29, four Balochistan militants rushed to the security barrier of the Pakistan Stock Exchange in Karachi carrying guns and grenades. In the subsequent gun battle, eight people were killed. On October 27, a 5 kg improvised explosive device exploded in a religious school in Peshawar, killing 8 people and injuring 136 others.
The State Department’s report also stated that some Islamic schools in Pakistan continue to teach the doctrines of violent extremism, although it mentions the state the government has adopted to manage these institutions.
Complete News Source : Hindustan Times
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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