There are plenty of reasons to try resistance training in your later years.

Even if you start lifting weights later in life, research continues to support the benefits. Committing to one year of heavy resistance training has been proven to provide benefits that can last for four years. People often say, “I’m too old for that,” but this mounting research is another reason we shouldn’t let age hold us back from swelling those muscles. Recently, researchers analyzed the effects of resistance training on people 65 years old and over. Let’s look at the study and the proven benefits of resistance training and picking up those dumbbells.

The study

In the review and meta-analysis published in Experimental Gerontology, researchers set out to explore the effects of resistance training on muscle hypertrophy in adults aged 65 and up. Muscle hypertrophy refers to an increase in muscle size. The researchers looked at changes in quadriceps muscle size, lean mass, and fiber area, and they considered factors like age, training volume, and training duration. 

The meta-analysis involved 32 randomized controlled trials. Participants engaged in training programs for 8-52 weeks, which usually involved performing exercises like the leg press and knee extensions two or three times every week. The researchers measured muscle fiber area, muscle cross-sectional area, and lean muscle mass.

The results

The results showed:

• Resistance training greatly increased quad size and fiber area.
• Performing 12 or fewer weekly sets per quad muscle was enough to yield hypertrophy or increase muscle size.
• Training durations longer than 12 weeks were linked to greater hypertrophy in the type II muscle fibers.
• Age didn’t drastically affect the response.

The takeaway

This new research shows us that you can increase the size of your muscles with resistance training later in life, so there’s no need to let age get in the way of bulking up and building strength and size. For those aged 65 plus, performing 12 weekly sets per muscle group and training two or three times every week is sufficient for muscle hypertrophy. While some senior lifters might still need some modifications and to focus on specific exercises and durations, other research also shows that around 10-20 sets per week is enough to grow your muscles.

If you’re not sure about your workout plan and how many sets you should do, you can check with a personal trainer or qualified practitioner.

The evidence-based benefits of resistance training

The evidence-based benefits of resistance training include:

• Improving your cardiovascular health.
• Improving blood pressure.
• Improving cholesterol.
• Enhancing your muscle strength and tone, which can reduce your risk of injury.
• Sculpting your physique.
• Boosting your metabolic health.
• Boosting your cognitive function and brain power.
• Perking up your mood.

There are plenty of reasons to reach for those dumbbells or kettlebells or make your way toward the gym machines.

Is single-set training enough to build muscle and strength? Researchers find out

Will powering through one set twice a week still generate results?

If you only have time to get in one single set, is it really worth it? Will you make gains over time with single-set training? Today, we lead busy lives and want to use our time wisely. That being said, we still want to see progress and level up our fitness when strength training. Researchers and fitness buffs are increasingly discussing the minimal effective dose for boosting muscle mass and strength. In a recent study, researchers wanted to find out if you can still build strength and muscle with single-set training. The results should encourage us to train smarter, not necessarily harder. We shouldn’t let a lack of time hold us back from making gains. 
The study 

In a new study on SportRχiv, researchers assessed how performing single-set resistance training to muscle failure compared with training with 2 reps left before failure. They wanted to see how these two different training methods affected muscle growth and strength and if low-volume training was beneficial for trained lifters.

Here’s how many days it took this runner to complete 7 marathons on 7 continents

From teeth-chattering temperatures to 100-degree weather and rough terrain; this runner from Texas still crossed the finish line.

Completing one marathon shows an impressive degree of strength, dedication, and athletic prowess. A full marathon is 26.2 miles, and in 2023, the average running time for men was 4 hours and 14 minutes. How long it takes you to cross that finish line depends on factors like your fitness level and age. Elite marathoners might take just over two hours, whereas others might take up to eight hours or longer. One runner decided to run seven marathons on seven continents, which is an interesting and challenging goal to set your mind on. 
7 marathons on 7 continents in 7 days 

Mike Rogers is a 71-year-old runner from Texas who’s part of the USA FIT Lubbock run club. While you might be picturing your typical marathon, Mike started this fitness challenge in teeth-chattering temperatures below freezing in Wolf’s Fang, Antarctica. Mike was one of 55 people who completed the Great World Race in November, covering seven marathons on all seven continents in seven days to help raise money for charities such as Make a Wish. Seven is the magic number when it comes to the Great World Race.

Can CrossFit help with pain and reduce the need for pain medication? New Study

Researchers give us more reasons to get our hearts and muscles pumping with CrossFit

CrossFit is a surefire way to pump up your muscles and test your cardiovascular fitness. It’s a training program involving varied, vigorous, functional movements designed to work your whole body and give you a serious workout sesh. This type of ever-popular high-intensity exercise is known to push you to your physical limits, and today, you can find over 15,000 affiliated CrossFit gyms worldwide. In one CrossFit session, you might perform bodyweight squats, climbing ropes, flipping tires, push-ups, lifting weights, and more.  

The National Schools Press Conference (NSPC), which gathers campus journalists nationwide to compete in various fields, will be held in Cebu province this July as announced by the Department of Education (DepEd).

In DepEd Memorandum No. 025 s. of 2024 signed by Undersecretary Gina Gonong,  the agency said that the 2024 NSPC will be conducted from July 8 to July 12.

“The host region for this year’s NSPC is Region VII with Carcar City as the host division and Cebu Province as the co-host division,” DepEd said.

DepEd said the conduct of the NSPC is aligned with the thrust of Republic Act (RA) No. 10533 or the Enhanced Basic Education Act of 2013.

With the theme, “Galing, Talino at Husay ng mga Batang Makabansa sa Diwa ng MATATAG na Adhika,” DepEd said this year’s NSPC aims to respond to its commitment to fostering holistic development through the MATATAG Agenda.

“It incorporates the 21st-century skills that learners continue to develop as they progress in the Basic Education Program,” DepEd said.

“These standards and skills manifest in diverse journalistic experiences across print, broadcast, and new media,” the agency added.

The NSPC, as per DepEd, aims to demonstrate an understanding of journalism through skillful execution in various platforms such as print, broadcast, and online and to recognize the role of journalism in advocating for social consciousness and environmental awareness.

DepEd said the NSPC also aims to promote fair and ethical use of media as tenets of responsible journalism; foster camaraderie and enrich learning experiences through healthy and friendly competitions.

Moreover, DepEd said the NSPC aims to provide “learners opportunities to use the skills learners in campus journalism for their future career.”

DepEd said the Division Schools Press Conference (DSPC) and Regional Schools Press Conference (RSPC) shall be conducted to ensure an “impartial and unbiased selection” of contestants to participate in the NSPC.

These conferences, DepEd said, shall be held within the school year.

Meanwhile, DepEd stressed that the consent of parent or guardian for participation shall be “secured before allowing the learners to join any journalism related conference.”

DepEd said that the NSPC will be composed of contests for individual categories, group categories, and school paper categories.

The NSPC activities for Individual Contest (English and Filipino for elementary and secondary) include news writing, feature writing, editorial writing, sports writing, copyreading and headline writing, science and technology writing, photojournalism, editorial cartooning, and column writing.

For the Group Contest, the activities include radio script writing and broadcasting (English and Filipino for elementary and secondary); collaborative desktop publishing (English and Filipino for elementary and secondary); online publishing (English and Filipino for elementary and secondary), and TV script writing and broadcasting (English and Filipino for elementary and secondary).

School Paper Content (English and Filipino for elementary and secondary in PDF)  for the news section, features section, editorial section, science and technology section, sports section, and layout and page design.

Recognizing and respecting Intellectual Property Rights, the DepEd said it adheres to the rule concerning plagiarism.

DepEd reiterated its stand to “disqualify” school papers found to have copied and published texts, graphics, and other materials without duly acknowledging their sources. The disqualification, it added, also applies to all sections of the school paper.

“Any form of plagiarism in all competitions, as proven by the board of judges, shall be ground for disqualification,” DepEd said. “The decision of the Boards of Judges is final and irrevocable,” it added.

Source: Manila Bulletin

CEBU, Philippines — A 50-year-old Korean national was rescued after he drowned while bathing in the sea in Sitio Tongo, Barangay Basdiot, Moalboal at 12 past Sunday.

The person who drowned was identified as Youngkil Gee, currently living in the area.

Based on the investigation by the police, the foreigner was last seen at 10 in the morning at the front desk of the resort where he was staying because he was notified that he will extend his stay in the rented room.

Around twelve forty in the afternoon, a fisherman in the area saw the victim floating in the ocean.

He thought he was just snorkeling but he noticed that it was not moving anymore, so he helped another foreigner who was bathing in that area to take him to the beach.

Gee was rushed to Badian District Hospital but was declared dead on arrival.

The dead body has been taken to one of the funeral homes in the town of Ronda, while the police in Moalboal continue to deepen their investigation into the incident and they are also coordinating with the Korean Consul to notify the relatives in their country.  (BANAT NEWS)

https://www.philstar.com/banat/balita/2024/02/13/2333010/50-anyos-nga-koreano-nalumos

QUICK SUMMARY- BEST PLACES IN THE PHILIPPINES

• Best place” depends on preference and lifestyle.
• Every destination has a trade-off. Finding your perfect balance is the key.
• The Philippines has several options ranging from small mountain towns to large metropolis.
• Regardless of where you choose, the cost of living will be 50% less than a medium-cost city in the USA.

There are many reasons why expats choose to move to the Philippines: The cost of living in the Philippines is only a fraction of the price in the US or Western Europe. Filipino people are some of the friendliest warm-hearted people you will ever meet. Most Filipinos, especially anyone younger than 40, speak English. The Philippine government offers an easy long-term visas including their simple retirement visa.  The country has an abundance of natural beauty; along with rainforests and waterfalls, three islands in the Philippines have been voted the “most beautiful island in the world.”

With over 7500 islands, there is a place for every lifestyle. The Philippines has large cities with bustling nightlife, tranquil island beach villages, hippy surf communities, and even cool mountain towns. 

Whether you are the type to sit peacefully on the beach watching the sunset with a drink in your hand or prefer a more active lifestyle of surfing in the afternoon and beers at the pub at night, the Philippines has something for everyone. The question is, with so many possibilities, where should you go? This article focuses on the Top Places To Live In the Philippines for Expats. I cover the rough costs, the attractions, and whether the place is better suited for expats looking for peace and quiet or an active social life.

Uncovering the Dark Side of Filipina Dating Scams in Cebu

As I wandered through the crowded streets of Cebu, the sultry air thick with the scent of grilled meats and diesel fumes, I couldn’t help but think of the countless stories I’d heard about Filipina dating scams. It’s a seedy underbelly of the dating world and one that has left countless men heartbroken and out of pocket.

Now, I’m no stranger to scams and shady dealings – after all, I’ve been a cop, and I’ve seen my fair share of tricksters and con artists. But there’s something particularly insidious about the Filipina dating scam. It preys on lonely, vulnerable men who are looking for love and companionship, and the scammers behind it are often shockingly ruthless.

So what is the Filipina dating scam, exactly? Well, it usually goes something like this: a man meets a woman online, typically through a dating site or social media. She’s beautiful, charming, and seems to have a lot in common with him. They start chatting, and before long, she’s professing her love for him and talking about a future together.

But there’s a catch – she needs money. Maybe she’s fallen on hard times and needs help paying rent or bills. Maybe she wants to visit him but can’t afford the plane ticket. Whatever the reason, the man is usually all too willing to send her money. After all, he’s fallen head over heels for her and wants to do anything he can to help.

But here’s the thing – the woman is almost always a scammer. She’s not really interested in a relationship with the man; she’s just after his money. She might string him along for weeks, even months, all the while asking for more and more cash. And when the man finally realizes he’s been duped, it’s often too late – he’s already sent thousands of dollars to the scammer.

It’s a heartbreaking situation and one that’s all too common in the Philippines. I’ve heard from several men who had fallen victim to the Filipina dating scam, and their stories were all eerily similar. They spoke of women who had stolen their hearts and their money, leaving them feeling angry, embarrassed and betrayed.

But why is the Philippines such a hotbed for this kind of scam? Well, there are a few reasons. For one, the country is home to a large number of English-speaking, tech-savvy women who are looking for ways to make money. And because many Filipinos are struggling to make ends meet, there’s a certain desperation that can make people more susceptible to scams.

As I delved deeper into the world of Filipina dating scams, I began to realize just how insidious they really are. I heard stories of men who had lost their life savings to scammers, of women who had posed as nurses or teachers to gain the trust of their victims, and of elaborate schemes involving fake visas and travel documents.

But amidst all the seeming darkness, there is plenty of hope. I met many, most in fact, Filipinas who were genuinely interested in finding love and companionship and who had no interest in scamming anyone. These women were smart, funny, and caring, and they gave me plenty of assurance that not everyone in the Philippines was out to make a quick buck.

So what can be done to combat the Filipina dating scam? Well, there’s no easy answer. It’s a complex issue that involves everything from government regulation of dating sites to education and awareness campaigns for potential victims. But one thing is clear – we need to shine a light on this problem.

For starters, dating sites and social media platforms need to do a better job of vetting their users and monitoring for suspicious activity. They should also provide more resources for victims of scams, such as reporting tools and

support hotlines. And governments should crack down on scammers and hold them accountable for their crimes.

But beyond that, we need to educate people about the dangers of online dating scams. Too often, victims are too embarrassed or ashamed to come forward, which only makes it easier for scammers to keep operating. By raising awareness and empowering people to recognize the signs of a scam, we can help prevent others from falling prey to this insidious problem.

As I left Cebu, the stories of the Filipina dating scam lingered in my mind. It’s a dark side of the dating world that can leave a trail of broken hearts and empty bank accounts. But amidst all the despair, I found hope in the resilience of the Filipino people and the genuine love and compassion that exists in their world. We can’t let the scammers win – we need to stand together and fight back against this scourge.

While Filipina dating scams are a serious problem, there are steps that men can take to protect themselves from falling victim to them. Here are a few safety precautions that can help:

• Do your research. Before you start chatting with someone online, do a quick Google search to see if they’re a real person. Check their social media profiles and see if they have any mutual friends. If they seem too good to be true, they probably are.

• Don’t send money. This may seem obvious, but it’s worth repeating: never send money to someone you’ve never met in person. No matter how much you think you trust them, there’s always a chance that they’re just trying to scam you.
• Meet in person. If you’re serious about pursuing a relationship with someone you’ve met online, make sure to meet them in person as soon as possible. This will help you get a better sense of who they are and whether or not they’re trustworthy.
• Use a reputable dating site. While there’s no guarantee that using a reputable dating site will protect you from scammers, it can certainly help. Look for sites that have a good track record and strong safety features.
• Be cautious. Ultimately, the best defense against Filipina dating scams is to be cautious and skeptical. If something seems off, trust your instincts and proceed with caution. Don’t be scared, but be prepared. Use your common sense, and trust your instincts. Don’t let yourself be blinded by the fantasy in your mind; stay grounded in reality.

It’s worth noting that while Filipina dating scams are a serious problem, they’re also relatively rare. Most Filipinas are amazing people who are looking for love and companionship just like anyone else. By taking a few simple precautions, men can protect themselves from scammers and find genuine connections with Filipinas who are honest and sincere.

CEBU CITY, Philippines – The contingent from Carcar City, a crowd-favorite in the Sinulog 2024 Festival, did it again.

The troupe won this year’s Ritual Showdown of the Sinulog sa Kabataan sa Lalawigan 2024, beating 15 other contestants from various municipalities, component cities, and highly urbanized cities in Cebu.

Performers from Carcar City took home P3.5 million in cash prize as champions – P3 million from the Capitol and P500,000 from the Sinulog Foundation Inc. (SFI). They also won the Sinulog sa Lalawigan Festival Queen, Best in Costume, and Best Musical Ensemble.

This is the second-consecutive time Carcar City won in the Sinulog sa Lalawigan. In 2023, they also bagged the championship in the Ritual Showdown of the competition.

Meanwhile, Tribu Canamucan from the Municipality of Samboan ruled the streets as they won the Street Dance competition on Sunday.

They too received P1 million in cash prize.

Aside from Carcar City, the other winners of the Ritual Showdown, which took place at the Cebu City Sports Center (CCSC) on Sunday, Jan. 14, were the Tribu Talisaynon – City Of Talisay (2nd place, P2.4 million), Tribu Dagitabnon – City of Naga (3rd place, P1.8 million), City of Mandaue  (4th place, P1.2 million), and Tribu Masadyaon – City of Toledo (5th place, P900,000).

See below the complete list of winners for the Sinulog sa Lalawigan 2024.

RITUAL SHOWDOWN

• Champion (P3.5 million) – City of Carcar
• 2nd place (P2.4 million) – Tribu Talisaynon – City of Talisay
• 3rd place (P1.8 million) – Tribu Dagitabnon – City of Naga
• 4th place (P1.2 million) – City of Mandaue
• 5th place (P900,000) – Tribu Masadyaon – City of Toledo

STREET DANCING

• Champion (P1 million)  – Tribu Canamucan – Municipality of Samboan
• 2nd place (P750,000) – City of Carcar
• 3rd place (P500,000) – Tribu Talisaynon – City of Talisay

SPECIAL AWARDS

• Best Musical Ensemble (P100,000) – City of Carcar
• Best in Costume – City of Carcar

Best in Mayor’s Intro

• 3rd place – Samboan (Dr. Tito Calderon)
• 2nd place – Poro (Gary Rama)
• 1st place (P100,000) – Talisay City (Samsam Gullas)

SINULOG SA LALAWIGAN FESTIVAL QUEEN

• Champion – Carcar City
• 1st runner up – Tribu Malipayon – Municipality of Consolacion
• 2nd runner up – City of Mandaue

Simala Church is the miracle healing church of Cebu devoted to all forms of the Virgin Mama Mary in the uphill area of Lindogon, Sibonga, Cebu, Philippines. A holy place is also known as Our Lady of Lindogon Shrine or the Monastery of the Holy Eucharist. It is one of the best places to meditate and do soul-searching.

Simala is described as one of the most beautiful churches in Cebu and was built by a group of Marian Monks from the Eucharistic Adoration of Pampanga in 1998. From afar, it looks like a castle with the image of the Virgin Mary at the center. The statue reportedly shed tears of blood on her birthday on September 8.

During the dengue fever epidemic that killed many people in the local community, the image first shed tears of blood. The image reportedly shed tears again four more times, with the latest on September 8, 2016. Some say it shed tears for humanity.

Every year, thousands of devotees line up to meet and kiss the Virgin Mary, and the lines can be long, especially during Holy Week.

Birhen sa Simala holds a Eucharistic mass celebration every day at 12:00 noon. The mass starts at 10:30 AM on Saturdays and every 13th of the month.

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Visitor Information:

Entrance Fee:

There is no entrance fee.

Simala Mass Schedule for 2023:

Mondays to Fridays: 12 Noon.
Saturdays: 10:30 AM
Sundays: 12 noon and 3:30 PM
13th of the Month: 10:30 AM and 3:30 PM

How to Get There:

By Bus: From the South Bus Terminal in Cebu City, ride a bus to Oslob or Liloan/Santander. The fare is PHP 85. Tell the conductor you will get off at Simala Church crossing. In Simala near 7Eleven, ride a motorcycle or habal-habal to take you to Simala Church. Fare is around PHP20.

By Car: The drive to Simala is a beautiful trip around some of the beautiful coastal highways in the province. You can navigate with Waze or Google / Apple Maps and pin “Simala Church” as your destination. There is a spacious parking space with a fee of PHP20-PHP50 per vehicle.

Simala Shrine is an active place of worship. Please be mindful whenever you plan to visit, especially if you are coming from the nearby beaches or waterfalls. A dress code is strictly required, or you will be refused entry. Please make sure that you are dressed formally. Wearing shorts, sleeveless dresses, tubes, and mini skirts are not allowed. Men must wear pants and decent shirts.

Eating and smoking are prohibited on the holy ground. Excessive noise is discouraged to respect the people who come to pray and meditate.

Candles are available in the monastery for PHP 35 each, which goes to the funding and improvement of Simala Church. You can use these to offer and pray to the Blessed Virgin Mary.

The candles have different colors to represent different wishes:

• Gold: Healing (Good health, Recovery, Spiritual, Family Tree)
• Blue: Perseverance (Employment, Career, Promotions)
• Green: Prosperity and Success (Exams, Study, Financial, Business)
• Red: Love (Friendship, Engagement, Family)
• Violet: Achievement (Plans in life, Journey, Voyage, Struggles, and Endeavors)
• White: Purity (Enlightenment, Guidance, Right Path)
• Yellow: Peace (Courage, Strength, Hope)
• Pink: Thanksgiving and Happiness (Spiritual, Physical)
• Orange: Reconciliation (Sweetheart, Wife, Husband, Enemy)
• Brown: Souls (Forgiveness, Pardon)
• Gray: Deliverance (Bad ways, Bad spirits)
• Cream: Conversion of Faith (Children, Household, Couples)
• Black: Souls (Forgiveness, Pardon)

Location Information:

Simala Church is located in Sibonga, South of Cebu and is around two and a half hours away from Cebu City.