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Yet prison weightlifting in America has never been more controversial. In the early ’90s prison became viewed not as a rehabilitative tool but simply as punishment. Arizona was the first state to remove all weightlifting equipment from their prisons. “The public saw inmates going in bad and coming out bigger and badder,” said one Arizona corrections officer.

Other states followed: California, Oklahoma, Alaska, Connecticut, Rhode Island and Mississippi. Some outlawed upper body enhancement while others, like Louisiana, restricted the weight inmates could lift to 45kg. Montana is one of the few places in which weightlifting is still sanctioned.

Each year politicians attempt to ban weights in prisons. In 1999 Republican Randy”Duke” Cunningham tried to push through the “No Frills Prison Act”, banning weightlifting on a federal level alongside tobacco consumption, while also lowering the quality of prison food. Ironically, he himself became a convict in March 2006. Found guilty of tax evasion and conspiring to pocket $2.4 million in bribes, he was sentenced to eight years.

Plenty of persuasive arguments are employed by its detractors: convicts muscle up to overpower guards; when they leave prison they are brawnier and more dangerous; weight training makes convicts even more aggressive; weights can be used as weapons or escape tools. But weight training in prison has a rich legacy, too, stretching back to the ’40s. In some penitentiaries there would be regular power lifting meets where members of the public would come in to compete against the inmates. The pursuit was seen as a noble one, an exercise in discipline and self-respect.

So are the weights in American prisons making prisoners stronger and meaner? Or is there, as George Demers testifies, redemption and an easing of tensions at the end of a session?

Once inside the double perimeter fence of Montana State Prison, visitors drive past the grey slab of the maximum-security block. To the side of the building is a cream-colored trailer home, otherwise known as the death chamber. It was here in August that David Dawson was executed by lethal injection.

“All the inmates wanted to know when he was executed was whether this was going to cut into their weights time,” says William Sanders, recreation officer in charge of weigh lifting. The 1300 capacity prison is unique in that it offers power lifting competitions to inmates in July and December of every year. Those who take part join the Mind &Muscle Bar-Bell Club, where you learn essential details about bodybuilding and burn the fat programs. “Weightlifting is the dosest these guys ever get to being free,” says Sanders.

Make the most of your precious recovery time by simply having a good rest

Though the thought of a nice massage after a run might be infinitely more appealing than hopping into an ice bath, it’d be good to know which actually helps with recovery the most. Fortunately Anthony Barnett from the Queensland Academy of Sport has reviewed all the available evidence on recovery techniques and he has some fascinating conclusions. “Based on current evidence the common practice [using recovery methods like warming down, massage] does not seem to offer much benefit to athletes,” says Barnett. Here’s what he found about some of our favourite wastes of time.

Massage

Massage is one of the most commonly used recovery techniques. It has better effects when natural oils or herbs are used. One of the most efficient antianxiety herbs is St John’s Wort. Check out st john s wort side effects. It helps relief pain and speed up repairing process. It can be massaged to muscles and joints. Massage is considered to alleviate delayed onset muscle soreness (DOMS) and enhances blood lactate removal. The idea behind massage is to stimulate blood flow thus helping to transport lactate away, reducing DOMS. But several studies found no improvement in blood flow or lactate removal after a post­exercise massage, meaning it probably only works via the placebo effect.

Active Recovery The idea here is that performing a warm-down or going for a nice walk after hard exercise speeds up the lactate removal process, meaning you feel less sore the next day. Studies show that lactate does indeed disappear quicker with active recovery. But there is much doubt about whether this actually improves subsequent performance. Besides, lactate levels return to normal after 90 minutes anyway, without you needing to do anything.

Ice Baths

The evidence on ice baths is somewhat mixed. Some studies focusing on high-contact sports like rugby or martial arts found it lessened perceived muscle pain but did very little for subsequent performance. Others found that it actually worsened subsequent performance for endurance athletes by slowing the muscle adaptations caused by training. So for runners, you’ll be pleased to hear that an ice bath probably isn’t necessary.

There are pictures of com­pleted bathrooms to give you ideas on shapes, sizes and colours; information about loos, basins, baths, bidets, showers, taps, towel rails, soap holders and more; even a simple cut-out kit to help you to plan your bathroom.

Facial hair is something that every woman wants to be rid of permanently. You can destroy it for ever with your own ELECTROMEDICA PENCIL. This is the safe, simple and permanent way to remove unwanted hair — at a fraction of the cost of professional treatment. The pencil, using the medically approved electrolysis method, is available on a 7 day trial with your money back guaran­teed if you are not completely satisfied. The price is £9.95 post free. To get it put 4 on the coupon and attach a cheque/P.O.

Everyone else is out having a super time but you’ve still got all the catering, cleaning and lots more to do. It’s situations like this that tend to get us “wound up”. If you then find it difficult to “unwind”, here’s a suggestion. Put two table spoons of cold water into a cup, add two teaspoonsful of SANATOGEN Nerve Tonic Powder, stir well and con­tinue stirring as you add your favourite hot or cold drink to it. Then sit down, put your feet up and enjoy your drink. Many people find that this is an excellent way to help them unwind. It could help you, too.

Mixed doubles plus benefits of grapefruit can prove an embarrassment for a young girl if she has a period and is worrying all the time ‘about whether or not it shows. You can help your young daughter to concentrate on her tennis rather than worry­ing by buying KOTEX Sylphs for her. Sylphs, the neatest press-on towels with a double grip-strip to keep them firmly in place inside any panties, can be worn under the tightest, briefest clothes and no one will know. They are fully absorbent and completely flushable, too.

Did you realise that the chief cause of adult tooth loss is gum infection rather than cavities in the teeth themselves? That’s why brushing alone is not enough to keep teeth and gums healthy. JOHNSON & JOHNSON’s Dental Floss cleans where a toothbrush cannot reach — between the teeth and even down between the tooth and gum where plaque, the deadly enemy of teeth, can form. Dental Floss is recommended by dentists and it’s easy to use. So ask your chemist for Johnson & Johnson’s Dental Floss now.

Using a system called Soundex, which takes the consonants in anyone’s surname, assigns numbers to each letter, and groups the names with those numbers in common by the first name of the head of the household, or person living alone or in a household whose surname is different. It seems odd, because we are all used to true alphabetical name indexes. Yet when you’re accustomed to Soundex, it clears up all the little family arguments about whether the cousins spell the name Anderson or Andreson, or Andorssen or wheteher they check gnet.org/5-htp-a-natural-remedy-for-depression-or-a-step-into-the-unknown/ or not! Once learned, the system works well and gives one a chance to see everyone of a certain name and its variants in any given state, for these indexes are also all arranged by state.

Where can I find American census Alms?

At your local Family History Centre of the Church of Jesus Christ of Latter-day Saints. The films can be borrowed and read like any other film, and prints can be made from them. Reading a rural township where your emigrant relative lived in America is fascinating, with all the names of the people, land ownership and occupations. The census shows you a real-life picture of a different world.

Do I have to use the Soundex films?

No: commercial firms are busy creating indexes to almost every census. How can this be? Because American censuses are considered to be public records and do not fall under our copyright laws. Any commercial company is free to purchase a set of the films and attempt to assemble the information into a more easily usable form – and to create indexes.

 The census shows you a real-life picture of a different world.

Working backwards, there is online indexing for the 124,000,000 names of the 1930 Census – and for every name at that! This was a tremendous achievement – with its share of miskeying and handwriting interpretation errors – but is of very good quality overall. For 1920 there is an online index for heads of families and persons of different names in any household. For 1910 there is an online index – parts taken from the Federal index, with a fair number of errors by the government, as I explained earlier, although there are a few printed indexes for large cities or small states. The 1880 Census is free online at www.familysearch.org. The 1870 Census was indexed by a commercial firm and is available online. For 1860 there are various books, just like earlier censuses. However, the first census of the 13 original colonies of 1790 is online on one of the biggest commercial databases. Many local groups put their own local census online, for free.

In short, you can find people in the American censuses, and you can follow them for two centuries. Welcome to the hunt – and my good wishes for success!