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Truck driver ferrying terrorists, killed in Nagrota encounter, still missing, police have a theory

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Truck driver ferrying terrorists, killed in Nagrota encounter, still missing, police have a theory

A day after security forces removed 4 Jaish terrorists in a quick operation at Ban toll plaza on Jammu-Srinagar national highway close to Nagrota in Jammu district early Thursday, the truck driver who was ferrying them, stays absconding. Jammu district police leader SSP Shridhar Patil stated, “The motive force stays absconding however we’re at it. Police groups are working on it.” Nagrota SHO, Inspector Mohammad Showkat, stated that police have intensified searches however the driver has now no longer been arrested as yet. “Either he’s hiding withinside the vicinity or could have been picked up with the aid of using every other vehicle. At this moment, we don’t recognise his identification as well,” stated Showkat.Two policemen of the unique operations group (SOG) had been additionally injured withinside the trade of hearthplace with closely armed terrorists. They had been diagnosed as Kuldeep Raj (32) of Akhnoor in Jammu district and Mohammad Ishaq Malik (40) of Neel Qasim Banihal in Ramban district. Both had been admitted to GMC Jammu with accidents on neck and their circumstance is stated to be stable. The come across among terrorists and safety forces began out round 4.50am at Ban toll plaza on Jammu-Srinagar country wide dual carriageway on Thursday.IGP Jammu region Mukesh Singh stated that the truck turned into ferrying the terrorists to Kashmir. “It turned into placed to check by the policemen on the toll plaza because we had intelligence inputs with us,” he stated.Singh similarly stated, “In the trade of hearthplace, 4 terrorists had been removed and  constables had been injured. Terrorists lobbed grenades on safety forces all through checking. The truck additionally stuck hearthplace and some grenades additionally exploded inner it all through the exchanges”.The IGP knowledgeable that withinside the run as much as DDC elections, safety forces had been getting intelligence inputs of viable infiltration with the aid of using Pakistan terrorists. In the 3 hour lengthy operation, all of the 4 terrorists had been removed, he stated and introduced that eleven AK-forty seven rifles, 3 pistols, 29 stay grenades, six UBGL grenades, cell phones, compass, pithy baggage and different ammunition had been recovered from the slain terrorists.

Also Read: BIGG BOSS 14: KAMYA PUNJABI COMPARES KAVITA KAUSHIK TO SIDHARTH SHUKLA, CALLS PAVITRA’S OUTBURST ‘JOKE OF THE SEASON’

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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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