TV
With China and Pak borders active, merit criteria for new CDS appointment
On December 17, 2016, the Narendra Modi government appointed Bipin Rawat based on merit, track record and foresight after replacing the then Eastern and Southern Army commanders. India’s 27th Chief of Staff of the Army. He continued to become the first Chief of Defense Staff and the newly formed Secretary of the Military Department (DMA) on January 1, 2020. On Wednesday afternoon, he was killed in a Mi-17 V 5 helicopter crash on Mount Connour.
Now that the government’s task is to appoint a new CDS from the Indian Army, which is the largest army to date, and possibly a new Army Chief of Staff, the Modi government is expected to follow the same overall performance model-taking into account China’s tensions on the Line of Actual Control (LAC), the PLA troops, tanks, rockets and missiles are deployed in the Western Theater, India will need to take into account the concerns of certain service headquarters, not only will strongly promote the establishment of the CDS of the military theater command, but also And generals who can provide reliable single-point military advice to the government. According to regulations, all commanders in chief of the army can be considered for the job of CDS, and seniority is not the only criterion. Simply upgrading each commander to the next step is not the way the Modi government works, because it will take a 360-degree view of the careers of all officers under consideration and their performance during the ongoing confrontation between Ladakh and the People’s Liberation Army. As General Rawat once said, India is facing threats from 2.5 fronts. Although Prime Minister Modi will find it difficult to compare the quality of his successor, General Rawat, the national security agency must bear in mind the threat from Africa-Pakistan and Kabul face the worst economies under the military occupation of the Taliban and Islamabad. And governance crisis, Prime Minister Imran Khan tried to support Army Chief of Staff Kamal Javed Bajwa. It is obvious from the incident in Pakistan that Khan became more aggressive towards India in Kashmir and supported the Taliban in Afghanistan. This seems to be contrary to General Bajwa’s thinking, because he fears that in Pakistan, Deobandi (Tehreek- e-Pakistani Taliban) and Barelvi (Tehreek-e-Labbaik) Sunnis armed.
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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