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Ukraine crisis updates: What to know as tensions rise

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Ukraine crisis updates: What to know as tensions rise

Russia has deployed more than 100,000 troops near the Ukrainian border and stepped up military exercises in the region.

Moscow denies it is planning an attack, but the United States and its NATO allies fear Russia is planning war — and is preparing its own.

Below is information on international tensions in Ukraine, a crisis reminiscent of the Cold War.

America Says No

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U.S. Secretary of State Antony Blinken said the United States had made no concessions to Russia’s key demands on Ukraine and NATO in its long-awaited written response to Russia in Moscow on Wednesday.

Blinken said U.S. Ambassador to Russia John Sullivan’s response to the Russian Foreign Ministry did not abandon “core principles” such as NATO’s policy of open membership and the alliance’s military presence in Eastern Europe.

Blinken said the document made it clear that the United States stood by its often stated position. “No change, no change,” he said. However, he said the written response to Russia also contained a “serious” diplomatic approach to de-escalating rising tensions in Ukraine by addressing Russia’s concerns on other issues.

The U.S. response came as Russia warned that it would quickly take “retaliatory measures” if the U.S. and its allies rejected its security demands and continued with an “aggressive” policy toward Ukraine.

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Russia demands assurances that NATO will never recognize Ukraine and other ex-Soviet states as members, and that NATO reduces troop deployments in ex-Soviet bloc countries that Moscow still sees as its sphere of interest

What did the Ukrainian leader say?

As tensions escalated, Ukrainian officials tried to calm tensions.

Ukrainian Foreign Minister Dmitro Kuleba said on Wednesday that while the Russian army’s ensemble near Ukraine poses a threat, “their numbers are now insufficient for a large-scale offensive.”

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“They’re still missing some key military elements and systems to launch a massive, full-scale offensive,” Kuleba told reporters.

He also noted that raising the alarm may have been the purpose in itself. He said Russia wanted to destabilize Ukraine by “spreading panic, increasing pressure on Ukraine’s financial system and launching cyber attacks.”

What was the atmosphere like on the Ukrainian front?

Soldiers and civilians in eastern Ukraine are waiting helplessly to see if war will come.

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They understand that their fate is being decided by politicians in far-flung capitals. Even politicians in their capital, Kiev, have found themselves on the brink of several rounds of high-stakes diplomacy, with no breakthrough so far.

The war-weary region has been fighting pro-Russian separatist fighters since 2014. The region is close to where Russia is amassing tens of thousands of soldiers, which U.S. President Joe Biden said could spark the largest invasion since World War II.

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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