This is the home of Physical Training & Fitness - 'Fitnwell' - It is hoped that you enjoy your time here and that you find something of interest. Do let me know if you have any queries, and also your feedback.

Physical Training & Fitness 'Fitnwell' ( 2000.

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The ventriloquist
 A young ventriloquist is touring the clubs and one night he's doing a show
 a small club in a small town in Arkansas. With his dummy on his knee, he's
 going through his usual dumb blonde jokes when a blonde woman in the 4th
 row stands on her chair and starts shouting: "I've heard enough of your
 blonde jokes. What makes you think you can stereotype women that way?
 What does the color of a person's hair have to do with her worth as a human
 It's guys like you who keep women like me from being respected at work and
 in the community and from reaching our full potential as a person...because
 you and your kind continue to perpetuate discrimination against, not only
blondes, but women in general...and all in the name of humor!"
 The ventriloquist is embarrassed and begins to apologize, when the blonde
 "You stay out of this, mister!  I'm talking to that little - - - - on your

A villager and his son went to town and were at a supermarket. They were
amazed by everything they saw, especially by two shiny, silver walls
that could move apart and back together again.

The boy asked his father: "What is this?"

The father responded: "Son, I have never seen anything like this in my
life. I don't know what it is!"

While the boy and his father were watching wide-eyed, an old lady rolled
up to the moving walls and pressed a button. The walls opened and the
lady rolled in between them into a small room. The walls closed and the
boy and his father watched small circles of lights with numbers above
the walls light up. They continued to watch 10 circles light up in the
reverse direction. The walls opened up again and a voluptuous
24-year-old woman stepped out.

The father said to his son: "Come son, let's go back to the village and
get your mother!"

Contemporary Zen

 1. Do not walk behind me, for I may not lead. Do not walk ahead of me, for I  may not follow. Do not walk beside me either; just p**s off and leave me

 2. The journey of a thousand miles begins with a broken fan belt and a flat

3. It's always darkest before dawn. So if you're going to steal your
neighbour's newspaper, that's the time to do it.

4. Don't be irreplaceable; if you can't be replaced, you can't be promoted.

5. No one is listening until you make a mistake.

6. Always remember you're unique, just like everyone else.

7. Never test the depth of the water with both feet.

8. It may be that your sole purpose in life is simply to serve as a warning
to others.

9. It is far more impressive when others discover your good qualities
 without your help.

10. If you think nobody cares if you're alive, try missing a couple of car

  Of specific interest to our male friends!

This page is a general interest page for men. It contains regularly updated items of interest on a broad range of subjects. If there is anything in particular you would like to have included here, or something you would like to contribute, please tell the Webmaster at [email protected] .

On this page: 1. Work-out Schedule  2. Training Principles  3. Heart Rate

                       4. Warm up/Cool Down  5. Stretching  6. Prostate Cancer

Studies: Older exercisers have youthful potential
By IRA DREYFUSS -- Associated Press

Studies: Older exercisers have youthful potential Older exercisers have youthful potential to gain strength, if they work hard at it, researchers find.

Leg muscle strength increased up to 84 percent over 16 weeks among men ages 60-75 who did weight-training-type exercises at an intensity that matches gym rats in their 20s, the researchers found. And the older exercisers' increases in muscle fibre size were proportionate to the gains showed by younger exercisers.

"Elderly men cannot only tolerate these very high workloads, but will exhibit muscular changes similar to their younger counterparts," said one of two studies on the men, both published in the Journal of Gerontology.

Ohio University scientists looked at healthy men who kept active but did no regular weight training. Nine were put on a training program that had them doing leg extensions. The men first did 10 repetitions at 50 percent of the maximum they could lift at one time. They then did three sets of 6-8 repetitions at 80-85 percent of their one-time maximums. The men did this twice a week. The other nine did no weight training and served as a comparison group.

Although both groups were similar at the start, the exercisers had pulled well ahead at the end of the 16 weeks. They averaged 50 percent better on the extension, 72 percent better on the press and 84 percent better on the half squat, the study said.

The scientists also found the exercisers gained endurance -- the men's hearts had to work less hard at a given intensity in a treadmill test. There was no such improvement in the non-exercising comparison group.

The researchers also took raisin-sized samples of muscle tissue by biopsy. They found the exercisers had fewer Type II B muscle fibres, a type associated with inactivity, and more Type II A, a trained-muscle form that increases with exercise. The workout regimen apparently triggered a transformation in fibre type similar to that seen in athletes.

The exercise paid off in lifestyle improvements. "All of them indicated they felt better,"  "They were doing more things. They felt much more comfortable and much more strong in their daily activities."

The companion report in the journal took a closer look at changes in the size of the cells. The cells in the exercisers grew by 30 percent, the study said. That's similar to what's found in men in their 20s who weight train.

The research is in line with other studies on resistance exercise, even at high intensities. The gains can be dramatic among people who have done no previous exercise.

The idea that older people must resign themselves to inactivity and frailty is old-fashioned, 

Although age does mandate limits on how much strength an exerciser can gain, researchers increasingly are unsure what the limit might be. "It is not easy to identify a plateau in their strength gains."

For sedentary older folks, the gains can be dramatic, and even in veteran masters athletes, some gains may be possible. "They will reach a limit."  "I don't think we know what that limit is, which is the interesting question."


Physical fitness is most easily understood by examining its components, or "parts." There is widespread agreement that these four components are basic.

Cardio-respiratory Endurance - the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component.

Muscular Strength - the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.

Muscular Endurance - the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles.

Flexibility - the ability to move joints and use muscles through their full range of motion. The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.

Body Composition is often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass.


How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. For example, an athlete training for high-level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs.

Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm-up and end with a cool-down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.

Here are the amounts of activity necessary for the average, healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.

WARM-UP - 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warm-up.

MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.

MUSCULAR ENDURANCE - at least three 30-minute sessions each week that include exercises such as callisthenics, push-ups, sit-ups, pull-ups, and weight training for all the major muscle groups.

CARDIO RESPIRATORY ENDURANCE - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like tennis and badminton.

FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warm-up or during a cool-down.

COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.


The keys to selecting the right kinds of exercises for developing and maintaining each of the basic components of fitness are found in these principles:

Specificity - pick the right kind of activities to affect each component. Strength training results in specific strength changes. Also, train for the specific activity you're interested in. For example, optimal swimming performance is best achieved when the muscles involved in swimming are trained for the movements required. It does not necessarily follow that a good runner is a good swimmer.

Overload - work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement.

Regularity - you can't hoard physical fitness. At least three balanced workouts a week are necessary to maintain a desirable level of fitness.

Progression - increase the intensity, frequency and/or duration of activity over periods of time in order to improve.

Some activities can be used to fulfil more than one of your basic exercise requirements. For example, in addition to increasing cardio respiratory endurance, running builds muscular endurance in the legs, and swimming develops the arm, shoulder and chest muscles. If you select the proper activities, it is possible to fit parts of your muscular endurance workout into your cardio respiratory workout and save time.


Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling and other aerobic activities. Exercise that doesn't raise your heart rate to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.

The heart rate you should maintain is called your Target Heart Rate. There are several ways of arriving at this figure. One of the simplest is: Maximum Heart Rate (220 - age) X 70%. Thus, the target heart rate for a 40 year-old would be 126.

Some methods for figuring the target rate take individual differences into consideration. Here is one of them:

1. Subtract age from 220 to find Maximum Heart Rate.

2. Subtract resting heart rate (see below) from maximum heart rate to determine Heart Rate Reserve.

3. Take 70% of heart rate reserve to determine Heart Rate Raise.

4. Add heart rate raise to resting heart rate to find Target Rate.

Resting heart rate should be determined by taking your pulse after sitting quietly for five minutes. When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 6 seconds and multiply by 10 to get the per-minute rate simply add a nought.

The Warm-up and Cool-Down

Most aerobics instructors will include a warm-up at the beginning of class. If they don't, jump on the stationary bike, jog around the gym or leave the car at home and walk to class. It takes five to 10 minutes to warm up your muscles, get your heart rate elevated and break a sweat (a sign that you're ready to proceed).

A cool-down is important to allow your heart rate to descend gradually. If your instructor fails to include one, you should do it yourself by walking around the aerobics studio or riding a stationary bike at a slow to moderately slow pace.

Be sure to stretch the following major muscle groups after you warm up to prevent injury and again after exercising to promote flexibility and prevent soreness:

When it comes to fitness regimens, stretching usually comes in a distant third behind aerobics and strength training probably because it isn't directly associated with weight loss or dramatic changes in appearance. Yet without a good stretch, all your hard work at the gym would not be complete. Stretching before and after physical activity will not only help prevent injury, but can also improve sports performance by increasing your range of motion and improving your coordination. Even if you aren't going to get a full workout, spending 20 minutes a day stretching can have a wonderful effect on your general well being. It will free your body of muscular tension, improve circulation and enhance muscle tone. Stretching now will also help you avoid some of the unpleasant hallmarks of aging, such as decreased flexibility, poor balance and stiff joints. 

Prostate cancer is a potential killer, as is testicular cancer. Look out for the warning signs which basically are irregular and altered urinating symptoms, and growths in the scrotum. Check yourself regularly; if you are in doubt consult your doctor! 

What works to prevent prostate cancer?
Here is a copy of an article written by Mari Edlin:

 Eat a low-fat, high-fibre diet with plenty of fruits and vegetables. How many times have you heard that simple prescription for good health? Nonetheless, it is a primary ingredient in the prevention program for prostate cancer touted by the American Cancer Society (ACS).

While many studies espouse the powers of soy, vitamins D and E, and selenium, none have been conclusive. "The American dream is the 'cure in a pill;' I haven't found any studies that are convincing," says Arnold Aigen, M.D., a urologist with Camino Medical Group in Sunnyvale, California.

Among American men, prostate cancer is the second most common cancer after skin cancer. It's also the second leading cause of cancer deaths after lung cancer. The ACS estimates that in 1999, 179,300 new cases of prostate cancer were diagnosed in the U.S., with 37,000 deaths attributed to the disease.

Since the exact cause is unknown, prevention is difficult. Risk factors such as a man's age (risk increases over age 65), race (the disease is two times more prevalent in African-Americans than in Americans of European descent), and family history are clearly out of one's control. But the ACS does recommend a prevention game plan, despite the fact that many studies are inconclusive. Gabe Feldman, M.D., national director for prostate cancer control for the ACS, calls his prevention formula "CASTLES."

1. Cigarette use should be eliminated.

2. Animal fats should be avoided in your diet.

3. Supplements such as soy and selenium are likely to be beneficial.

4. Teas, especially green varieties with high levels of antioxidants, show promise.

5. Lycopenes -- antioxidants that help prevent damage to DNA -- are a newer dietary strategy. While tomatoes are rich in lycopenes, they should be eaten cooked in oil -- not raw or as juice -- to derive the most benefit. Other rich sources of lycopenes are red grapefruit and watermelon.

6. Take vitamin E. Vitamin E has been proven to reduce risk of developing prostate cancer by 32%. When vitamin E is taken with selenium, says Claude Gerard, chairman of the American Prostate Society, the positive effects multiply.

Vitamin E proved its worth in the 1998 "Alpha-Tocopherol Beta Carotene Cancer Prevention Study" by the National Cancer Institute, in which researchers set out to analyze the effects of vitamin E and beta carotene on lung-cancer prevention among male smokers. During this study, researchers found a 32% decrease in cases of prostate cancer and a 41% decrease in deaths from the disease due to vitamin E alone.

7. Screening for prostate cancer, such as with the prostate-specific antigen blood test or the digital rectal examination, can easily be part of a routine physical exam. The ACS recommends that health care providers offer a yearly prostate screening to men 50 years or older. The ACS also suggests that you discuss early prostate cancer detection individually with your doctor.

The power of soy

You may turn your nose up at the thought of soy burgers, but soy is often considered the magic potion for whatever ails you -- from cancer to heart disease. The potential of soy to prevent prostate cancer is under study and may make headlines in the near future.

Sunlight and milk: Good sources of vitamin D

Drinking plenty of milk and savouring the replenishing benefits of sunlight are two major sources of vitamin D. In the laboratory, high doses of vitamin D have reduced the growth of cancer for patients with recurring prostate cancer. Tomasz Beer, M.D., an oncologist at Oregon Health Sciences University, notes that prostate cancer is more predominant in northern latitudes where there is less exposure to sunlight.

If you really want to fortify your system with supplements, Gerard recommends you follow this daily prescription, based on the advice of William Fair, M.D., a urologist with Memorial Sloan-Kettering in New York City:

40 grams of soy 800 IUs (international units) of vitamin E 200 micrograms of selenium 1,000 milligrams of vitamin A 1,000 milligrams of vitamin D

Unfortunately, there is no panacea for prostate cancer -- short of being born a woman or a man who never ages -- Aigen says, tongue in cheek. But the medical community is on the right track by identifying men at high risk for developing prostate cancer, understanding what kinds of lifestyles and outside influences affect their risk, and ultimately developing effective strategies to offset the risk factors. You dear reader will need to keep your finger...... on the pulse?

You have been warned!


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The Quite Extraordinary Life we all Live


Copyright 2000 Fitnwell, UK
Wednesday September 08, 2010 12:43:13

| home | abdominal exercises | aspartame | blood pressure | BMI | calculators | contacts | diet advice  | dumbbell exercises | exercises | fitness | fitness links | fitness log | gym equipment | lifts | men's page | MFW | MFW Trolls |  Misc | schedules seniors' page | sitemap | useful links | weight training | women's page

This is the home of Physical Training & Fitness - 'Fitnwell' - It is hoped that you enjoy your time here and that you find something of interest. Do let me know if you have any queries, and also your feedback.


Check out the lively current affairs blog

The Quite Extraordinary Life we all Live


Copyright 2000 Fitnwell, UK
Wednesday September 08, 2010 12:43:13

| home | abdominal exercises | aspartame | blood pressure | BMI | calculators | contacts | diet advice  | dumbbell exercises | exercises | fitness | fitness links | fitness log | gym equipment | lifts | men's page | MFW | MFW Trolls |  Misc | schedules seniors' page | sitemap | useful links | weight training | women's page

This is the home of Physical Training & Fitness - 'Fitnwell' - It is hoped that you enjoy your time here and that you find something of interest. Do let me know if you have any queries, and also your feedback.