Despite of what I wrote about using water bottles for dumbells, I do have access to a nice little real fitness-room at the place where I work. There also is a cycle-trainer there and as I can't ride my bicycle in the snowy weather we have now, I am happy to have at least that. There are some anvantages too (though I prefer real cycling when I have the option) - it shows the pulse, calories, power in watt, speed, time, and more. And there are 15 levels.

I calculated my ideal training pulse withthe help of a formular and try to go 20 minutes at that pulse. If I do that at level 10 I get the best results in watts and calories. If I use, say, level 6, I have to go very fast to get my pulse up, and still the watts and calories are less than at level 10. Or I go even faster to get the same watts, and then my pulse gets higher and I won't do that for 20 minutes surely.

At level 14 or so I hardly can move the pedals at all but if I do, the pulse also gets high faster that the watts do.

So what is best for keeping my cardiovascular system fit? to train always at level 10 where I get the best result, or to use other levels too?

I have heard on numerous occaisions that it is dangerous to press a weight from behind the head, or pull a resisted bar (e.g. lat pulldown, pullups) behind the head. I have heard a few theories, based on either rotator cuff limitations or the risk of damage to the cervical spine. Anybody know of definite evidence/proof or even with solid reasoning and not just naming a few anatomical structures? Thanks

I have attended several different types of exercise class over the years, and I'm always instructed to breathe in through the nose and out through the mouth while exercising. No instructor can tell me why.

Is there a scientific reason for this advice?

Heather Shute, Oxfordshire, UK