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PM Modi to host first ever India-Central Asia Summit in virtual format on Jan 27

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PM Modi to host first ever India-Central Asia Summit in virtual format on Jan 27

India announced Wednesday that Prime Minister Narendra Modi will host the first India-Central Asia summit virtually on January 27 as part of the country’s engagement with surrounding regions.

Due to a surge in Covid-19 infections, the government decided to continue celebrating Republic Day on January 26 without any foreign leaders as key guests.

The Indian side has previously invited the leaders of Kazakhstan, Kyrgyzstan, Tajikistan, Turkmenistan and Uzbekistan as the guest of honor, but no country has officially announced it.

The foreign ministry said the presidents of Kazakhstan, Kyrgyzstan, Tajikistan, Turkmenistan and Uzbekistan would participate in the virtual summit, which it described as “the first engagement of its kind at the leadership level between India and a Central Asian country”.

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The ministry said the summit reflected New Delhi’s growing engagement with the Central Asian countries that are part of India’s “extended neighbour” and symbolized the importance that Indian and Central Asian leaders place on a comprehensive and lasting partnership. At the summit, the ministry said leaders are expected to discuss steps to take India-Central Asia relations to new heights and exchange views on regional and international issues, “especially the evolving regional security situation”. Modi visited all Central Asian countries in 2015 and had high-level exchanges in bilateral and multilateral forums. The India-Central Asia Foreign Ministerial Dialogue, the third meeting held in New Delhi in December, has promoted the development of bilateral relations.

“The Secretary of the Central Asian National Security Council participated in the Regional Security Dialogue on Afghanistan in New Delhi on 10 November 2021 to outline a common regional approach on Afghanistan,” the foreign ministry said.

This is the second year in a row that Republic Day celebrations have been affected by the Covid-19 pandemic. The rapid spread of the Omicron variant of the new coronavirus over the past few weeks and the recent violent protests in Kazakhstan that have killed more than 220 people have been factors hindering the participation of Central Asian leaders, people familiar with the matter said. matter.

Last year, India continued its shortened Republic Day celebrations without a chief guest after Prime Minister Boris Johnson cancelled his visit at the last minute due to the rapid spread of a coronavirus in the UK. Republic Day celebrations are seen as a high point on the country’s diplomatic calendar, and it is extremely rare to have no chief guest.

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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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