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US says Russia may create pretext to attack Ukraine
The United States said on Sunday that Russia could invade Ukraine at any time and could create a surprise pretext for an attack, as it reaffirmed its commitment to defending “every inch” of NATO territory.
Russia has assembled more than 100,000 troops near Ukraine, which is not part of the Atlantic military alliance, and Washington has repeatedly said an invasion is imminent while maintaining diplomatic channels that have so far failed to defuse the crisis.
Fearing an imminent Russian invasion, Ukraine is training an army of civilian soldiers to bolster its defenses.
Moscow denies any such plans and accuses the West of “hysteria”.
German Chancellor Olaf Scholz called on Russia to de-escalate the situation ahead of Monday’s trip to Kiev and Moscow for talks with President Vladimir Putin, warning of sanctions if Moscow does invade .
A German official said Berlin was not expecting “concrete results” but diplomacy was important.
In Washington, President Joe Biden’s national security adviser, Jack Sullivan, said the intrusion could begin “any day now.”
“We can’t predict this day perfectly, but we’ve been saying we’re in the window for a while,” Sullivan told CNN.
U.S. officials said they could not confirm reports that U.S. intelligence agencies suggested Russia planned an incursion on Wednesday.
Sullivan said Washington will continue to share with the world what it has learned to deny Moscow the opportunity to launch an unexpected “false flag” operation that could serve as a pretext for an attack.
It will also “defend every inch of NATO … we think Russia fully understands the message,” Sullivan added in a separate CBS interview.
The White House said after the conference call that Biden spoke with Ukrainian Foreign Minister Zelensky on Sunday, and they agreed on the importance of continuing to seek diplomacy and deterrence in response to a Russian military buildup.
Zelensky’s office said he invited Biden to visit Ukraine soon. The White House declined to comment.
A UK government spokesman agreed with the US assessment that an invasion could happen “at any time” and said the UK was working on a package of military support and economic aid for Ukraine that would be announced in the coming days. British Prime Minister Boris Johnson is due to visit Europe later this week to garner support to end the standoff with Russia.
Putin wants assurances from the United States and NATO, including preventing Ukraine from joining NATO, avoiding the deployment of missiles near Russia’s borders, and reducing NATO’s military infrastructure in Europe to 1997 levels.
Washington sees many of these proposals as unworkable, but has pushed the Kremlin to discuss them with Washington and its European allies.
“The diplomatic path remains open. The way for Moscow to show that it wants to take that path is simple,” U.S. Secretary of State Anthony Blinken said Saturday after talks with Asian allies.
Washington, its European allies and other countries have been scaling back or evacuating embassy staff and urging citizens to leave immediately or avoid traveling to Ukraine.
U.S. staff of the Organization for Security and Cooperation in Europe (OSCE) began driving on Sunday from the rebel-held city of Donetsk in eastern Ukraine, a Reuters witness said.
The OSCE operates in Ukraine, including a Russian-backed civilian monitoring mission in the Donetsk and Luhansk regions of the self-proclaimed separatist republic, where the war that began in 2014 has killed more than 14,000 people.
Ukraine said on Sunday it hoped to hold talks with Russia and OSCE members within 48 hours to discuss Russia’s military buildup. Ukrainian Foreign Minister Dmitro Kuleba said Moscow did not respond after Kiev on Friday invoked part of the Vienna document, a set of security protocols, asking Moscow to explain its military activities.
Dutch airline KLM said it would stop flying to Ukraine, and Germany’s Lufthansa said it was considering suspending flights.
Mykhailo Podolyak, an adviser to Zelenskiy, said that whatever the airline chooses to do, Kiev will not close its airspace because it is akin to “a kind of partial blockade”.
What the Russian leader said after President Emmanuel Macron spoke with Putin was no indication Moscow was preparing for an offensive, a French presidential official said on Saturday, although Paris remained “on high alert”.
British Defence Secretary Ben Wallace cautioned against getting too much hope for the talks, telling London’s The Sunday Times that “there is a smell of Munich in the air for some in the West”, referring to a 1938 agreement Can stop Germany in Adolf Hitler.
Complete News Source : HINDUSTAN TIMES
health and remedies
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.
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.
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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