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Pakistan troops, Taliban exchange fire along Durand Line as fencing continues

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Pakistan troops, Taliban exchange fire along Durand Line as fencing continues

Pakistani security forces and the Afghan Taliban are still exchanging fire across the Durand Line. The most recent incident occurred on Friday in the small villages of Ganjgaal, Sarkano and Kunar in the Bajaur region. Various reports by local media and videos released by reporters showed that the two sides opened fire on each other.

According to some reports, the shooting lasted 30 minutes on Friday afternoon.

According to reports, a sniper belonging to the Taliban shot and killed two Pakistani soldiers where the border fence was installed and then opened fire. In response, Pakistan opened fire on small border villages, triggering retaliation from Afghanistan.

Local reports further stated that there were fierce clashes in the area, with some shells and artillery hitting villagers.

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At the same time, Tehreek-e-Taliban Pakistan (TTP) claimed on Saturday that he was responsible for the attack on Federal Minister Shibli Faraz in Darra Adam Khel in Darra Adam Khel. His driver and bodyguard were injured.

At the time of the recent border conflict, both the Taliban and Pakistan claimed that they had resolved the recent dispute over the border fence and agreed that further work on the project that caused the tension would be completed by consensus. On Friday, a group of reporters said that the top management has decided that future fencing-related issues will be resolved through consultation between the two parties.

However, according to the Dawn newspaper, after the Taliban militants sabotaged the border fence and took away the spools of barbed wire on Wednesday, the official did not specify at which level the talks between the de facto governments of Pakistan and Afghanistan were held. of.

According to the report, since 2017, Pakistan has been establishing a 2,600-km-long border with Afghanistan to end terrorist infiltration and smuggling, despite the strong opposition of neighboring countries.

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In addition to erecting fences, the project also includes the construction of border posts and fortresses, as well as the addition of new wings for the Frontier Corps, a paramilitary force guarding the border. The official said that the fence is 90% complete.

Fencing has always been a controversial issue in Pakistan’s relations with Afghanistan, because Afghans disputed the demarcation of borders during the colonial period.

Although the Afghan Pashtuns determine their national borders based on the Durand Line, Pakistan opposes this division.

The divergence in border conditions is so intense that it has led to several deadly conflicts between the two armies in the past.

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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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