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Russian invasion of Ukraine would be ‘horrific’: Pentagon

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Russian invasion of Ukraine would be ‘horrific’: Pentagon

The Pentagon said on Friday the damage and casualties from a full-scale Russian military invasion of Ukraine would be “horrific,” but there was still time for diplomacy to avoid war.

“If this were to be an attack on Ukraine, it would be significant, very significant, and there would be a lot of casualties,” said Mark Milley, chairman of the Joint Chiefs of Staff.

“You can imagine what it’s going to be like in dense urban areas, along roads and so on. It’s going to be scary, it’s going to be scary.”

Defence Secretary Lloyd Austin, speaking alongside Milley, said a conflict in Ukraine could still be avoided despite Russian President Vladimir Putin’s massing of more than 100,000 troops on the two countries’ shared border.

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“Conflict is not inevitable. There is still time and space for diplomacy,” Austin said.

“Mr Putin can also do the right thing,” he added. “There is no reason for this to turn into a conflict. He can choose to de-escalate. He can order his troops to leave,” he said.

Two senior U.S. military officials have remained silent on the escalation of tensions in Eastern Europe in recent days, as there is no sign of a breakthrough in diplomatic efforts to avoid an open conflict.

They said Russia continued to increase its forces directed at Ukraine, with a range of offensive units and capabilities, including armor, air power, naval power, missiles, and cyber and political operations.

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While Pentagon officials say they don’t believe Putin has decided to go to war, they say his options have widened, from provocations that could lead to attacks in the volatile southeastern Donbas region to attempts to take over the country and attack urban centers such as the capital, Kiev.

“If a war breaks out on the scale and scope that is possible, the civilian population will suffer enormously,” Milley said.

Russia itself would also be affected, he added.

“If Russia chooses to invade Ukraine, it won’t be free in terms of casualties or other significant impact.”

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Austin and Milley stressed that Washington has no intention of sending U.S. troops to defend Ukraine, but will continue to provide weapons and other material support to the Ukrainian military.

They stressed, however, that the United States is prepared to send troops to reinforce and protect NATO allies in Eastern Europe, which face the potential threat of a Russian attack on Ukraine, which is not part of the Atlantic alliance.

“An attack on one NATO ally is an attack on everyone,” Milley warned.

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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