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To Avert Russia-NATO Clash Over Ukraine, Global Diplomacy Works Overtime

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To Avert Russia-NATO Clash Over Ukraine, Global Diplomacy Works Overtime

International diplomacy went into overdrive on Monday as clouds of war loomed over Ukraine, with the French and Russian presidents due to meet in Moscow and the German chancellor headed to the White House to meet U.S. leader Joe Biden.
Also on Monday, the foreign ministers of Germany, the Czech Republic, Slovakia and Austria are expected to meet in Kiev, downplaying dire warnings from the United States that Moscow has stepped up preparations for a massive invasion of Ukraine.

U.S. officials say the Kremlin has amassed 110,000 troops on the border with its pro-Western neighbors, but intelligence assessments have yet to determine whether President Vladimir Putin actually decided to invade.

They say Russia is on schedule to muster a large enough army — about 150,000 troops — to conduct a full-scale invasion by mid-February.

Such a force would be able to capture the capital, Kiev, within 48 hours, killing up to 50,000 civilians, 25,000 Ukrainian soldiers and 10,000 Russian soldiers, and triggering a refugee flow of up to 5 million people, mainly into Poland, officials said. they added.

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In addition to potential human costs, Ukraine fears further damage to its already struggling economy.

If Moscow attacks Ukraine, it could face retaliation for the Nord Stream 2 pipeline — which would double gas supplies from Russia to Germany — and Berlin has threatened to block it.

Russia is seeking assurances from NATO that Ukraine will not join the alliance and wants the bloc to withdraw its troops from the Eastern European member states.

“The Prophecy of the End of the World”

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Moscow has denied it plans to invade Ukraine, and a presidential adviser in Kiev said the chances of a diplomatic solution to the crisis remained “significantly higher than the threat of further escalation”.

In an attempt to calm tensions on Twitter, Ukrainian Foreign Minister Dmitro Kuleba said: “Don’t believe doomsday predictions. Different capitals have different situations, but Ukraine is ready for any development.”

French President Emmanuel Macron, who currently holds the rotating EU presidency, will lead efforts to defuse the crisis in Moscow on Monday and in Kiev on Tuesday.

He is expected to push through a stalled peace plan to deal with the worsening conflict in eastern Ukraine with Russia-backed separatists.

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The trip will be a political gamble for Macron, who faces a re-election challenge in April.

Also on Monday, German Chancellor Olaf Schultz will meet Biden in Washington.

Biden reacted to the Russian troop buildup, offering 3,000 U.S. troops to support NATO’s eastern flank and promising to arrive in Poland on Sunday.

But U.S. National Security Adviser Jack Sullivan told Fox News on Sunday that Biden “will not send troops to start a war in Ukraine or a war with Russia.”

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“We have sent troops to Europe to defend NATO territory,” he said.

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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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