Features
How often you should cycle per week to get fit
Cycling is an excellent way to get or stay fit. But how often, how long and how intensively should you cycle to achieve this?
What does it actually mean to be fit? The word “fit” means nothing more than “suitable”. However, we generally understand “fit” as a certain level of training that is not only healthy, but also makes many everyday things easier for us – for example, just catching a streetcar or playing tag with the children. Last but not least, basic fitness can be a basis for more ambitious training or sporting goals (a long bike ride, a 10-kilometer run or similar).
Cycling is basically a very good way to get or stay fit, as it trains our endurance and most major muscle groups, is easy on the joints and, in terms of intensity, is easy to control. Numerous studies also show that cycling is healthy and a good option for building up fitness. But who should cycle how often and for how long is very individual and depends above all on the current state of training and health. So you will be calm after and can focus completely on National Casino.
This is how often and how fast beginners should (be able to) cycle
Let’s assume that you want to do something for your fitness again after a long break from sport. The best way to start is to take stock: grab your bike and go for a ride to see how long you can keep going and at what pace. If you haven’t exercised for a very long time or have never done so regularly and/or suffer from pre-existing conditions, you should check with your doctor beforehand whether and how much strain you can put on your cardiovascular system.
After taking stock, you should start training slowly. In the beginning, it is enough for beginners to cycle on flat terrain for 20 to 30 minutes about three times a week.
Now for the right intensity and the right pace: For (re)beginners, the following applies: If you still have just enough air to keep yourself entertained while riding, then you’re on the right track. If you want, you can of course also train with a heart rate monitor, where the target heart rate for most people is around 120 to 130 beats per minute. However, as the exercise heart rate is very individual and depends on many factors such as age, training condition, etc., intensity control via the “conversation test” works at least as well.
If you are riding on flat terrain, you will probably reach a speed of around 18 to 20 kilometers per hour in calm conditions.
Building fitness means building new habits
This training area is called the foundation area, by the way, and this is precisely your most important goal: laying a solid foundation for your fitness. Continuity is crucial, especially at the beginning – so really try to cycle three times a week – even if it’s only 15 minutes, that’s still better than not cycling at all. This will help you get into a steady rhythm and each time you cycle it will be easier for you to get going.
According to studies, it can take up to three months for new habits to become so integrated into your life that you find them as easy as brushing your teeth – so keep at it!
If you then have no problem sticking to the basics for around 30 to 40 minutes three to four times a week, you will have built up a solid base level of fitness. This will also help you achieve the WHO’s recommended exercise target of at least 150 minutes of exercise per week. Once you have reached this basic level of fitness, you can of course always increase your training, depending on your goals.
Combining cycling with strength training
Cycling is very good endurance training. However, it is also important for our health and fitness to train our strength. Otherwise, as we get older, we lose muscle mass, which can lead to back pain and the like, but also promotes weight gain – because muscles use energy and therefore calories even at rest. Strength training also improves your performance on the bike.
All it takes is 10 to 15 minutes two to three times a week. And you don’t have to go to the gym or buy any equipment. Classic exercises such as push-ups or squats are very effective and anyone can easily do them at home.
Tip: There are many practical apps with short workouts that strengthen the entire body, for example the free app Seven – 7 Minute Workout (for Apple or Android devices). It gives you suggestions for exercises and – especially important for beginners – shows you the correct exercises to do.
Features
Three generations of Wernicks all chose to become rabbis
By GERRY POSNER Recently I was at a Shabbat service at Beth Tzedec Synagogue in Toronto and the day unfolded in some unexpected ways for me.
It began when I was asked to be a Gabbai for the service, that is to stand up at the table where the Torah is placed and to check the Torah reading to make sure there are no errors. I have done this before and it has always gone smoothly. I attribute that fact in large part to the Torah reading ability of the reader at Beth Synagogue. He is fast, fluent and flawless. Well, on this particular day after he had completed the first two portions, he began the shlishi or third aliyah. I could not find his reading anywhere. It was as if he had started somewhere fresh, but not where he was supposed to be. I looked at the other Gabbai and he did not seem to recognize what had happened either. So, I let it go. I had no idea where the Torah reader was. He then did another and still I was lost. He came to what was the 6th aliyah when a clergy member walked over to him and indicated to him that he had read the fourth and fifth aliyah, but that he had missed the third one. The Torah reader then said to me “this is what you are here for.” Now, it might have been one thing if I had missed it entirely. Alas, I saw the error, but let it go as I deferred to the Torah reader since he never makes a mistake. He ended up going back to do the third aliyah before continuing on. This was a very unusual event in the synagogue. I felt responsible in large part for this gaffe. A lesson learned.
The feeling of embarrassment was compounded by the fact that on this particular day the service was highlighted, at least for me, because of the rabbi delivering the sermon. This rabbi, Eugene Wernick, was none other than the father of my present rabbi, Steven Wernick of Beth Tzedec Synagogue. He was also the same rabbi who was the rabbi at Shaarey Zedek between 1979-1986 and who had officiated at my father’s funeral in 1981, also a few years later at my oldest son’s Bar Mitzvah in Winnipeg in 1984. As I listened to him speak, I was taken back to the 1980s, when Rabbi Gene was in the pulpit at Shaarey Zedek. Of course, he is older now than in his Shaarey Zedek days, but the power of his voice was unchanged. If anything, it’s even stronger. As in the past, his message was relevant to all of us and resonated well. Listening to him was a treat for me. Still, my regret in not calling out the mistake from the Torah reading was compounded by the fact that I messed up in front of my former rabbi, Eugene Wernick – never mind my present rabbi, Steven Werinck.
On this Shabbat morning, aside from all the other people present, there were not only the two Rabbis Wernick, but one Michelle Wernick was also there. Michelle, daughter of Rabbi Steven Wernick, is a first year student at the Jewish Theological Seminary. She is following in the family business – much like with the Rose rabbinical family in Winnipeg.
As it turned out, there was a Bat Mitzvah that day. And the Bat Mitzvah family had a very real Winnipeg connection as in the former Leah Potash, mother of the Bat Mitzvah girl, Emmie Bank and the daughter of Reuben and Gail Potash (Thau). It occurred to me that there might be a few Winnipeg people in the crowd. As I scanned the first few rows, I was not disappointed. Sitting there was none other than Chana Thau and her husband Michael Eleff. I managed to have a chat with Chana (even during the Musaf service). In the row right behind Chana and Michael was a face I had not seen in close to sixty years. I refer to Allan Berkal, the eldest son of the former rabbi and chazan at Shaarey Zedek, Louis Berkal. I still remember the first time I met Allan at Hebrew School in 1954 when his family moved to Winnipeg from Grand Forks, North Dakota. That was many maftirs ago. So this was another highlight moment for me.
Of course, there are other Winnipeggers who attend Beth Tzedec most Shabbats. I speak of Morley Goldberg and his wife, the former Marcia Billinkoff Schnoor. As well, Bernie Rubenstein and his wife, the former Sheila Levene were also present for this particular Shabbat. In all, this Shabbat had a particularly Winnipeg flavour to it. Truth be told, you do not have to go far in Toronto at any synagogue and the Winnipeg connections emerge.
Features
In Britain Too, Jews Are in Trouble
By HENRY SREBRNIK Antisemitic attacks in Britain have surged to levels unseen in decades, with Jewish schools under guard and synagogues routinely targeted. Jews suffered the highest rate of religious hate crimes in the year ending March 2025, according to interior ministry data. And it has only become worse.
Jewish Post and News readers know, of course, about the attack on Jewish worshippers at the Heaton Park Synagogue in Manchester at Yom Kippur services on October 2, 2025. The attack killed Adrian Daulby, 53, and Melvin Cravitz, 66, and left three others injured.
Greater Manchester Police Chief Sir Stephen Watson said fear within the Jewish community had risen sharply, with even young children asking for armed police protection to simply attend Hanukkah parties.
While the blame for the violence lies with the assailant, an immigrant from Syria, who was shot dead by police, the responsibility for the circumstances in which two Jews died and where a Jewish community that has contributed loyally to British society for centuries fears for its existence lies with the leaders of the British establishment.
The Labour government, many of whose supporters and elected representatives flirt with pro-Hamas positions, has fueled the flames with its denunciations of Israel’s war and recognition of a Palestinian state. Many younger people, their minds filled with postmodern “anticolonialist” left ideology, are eager recruits to the cause.
Ruth Deech is a British academic, bioethicist and politician who sits in the House of Lords. Ten years ago, she warned that some of the country’s top universities had become “no-go zones” for Jewish students. But, in the wake of the October 7 atrocities and ensuing war in Gaza, she believes the situation is much worse.
“The warfare on the streets is being continued in the universities,” Deech told the Times of Israel Dec. 25. “The universities on the whole are not facing up to it, and the University of London campuses are probably amongst the worst. None of the vice chancellors seem to be able to summon up the courage to deal with it,” Deech contends.
“They take refuge behind freedom of speech, without realizing that freedom of speech stops where hate language begins.” Deech is highly critical of Oxford, where she has spent much of her academic life. British universities must take stronger action to protect Jewish students and use every tool available to confront hate and division.
But the reaction by authorities has generally been one of appeasement. For years, police refused to enforce hate-crime laws. Universities tolerated mobs chanting for Israel’s destruction. Politicians equivocated in the name of “balance.”
For instance, in Birmingham, the West Midlands Police, which cover the city, classified as “high risk” a soccer match between Maccabi Tel Aviv and Aston Villa on Nov. 6. The police cited “safety” as the reason for banishing fans of the Tel Aviv team, which now seems to be standard when unjustified bans are put in place.
As the Jewish Leadership Council noted on X, “It is perverse that away fans should be banned from a football match because West Midlands Police can’t guarantee their safety.” Prior to the event, masked men hung “Zios Not Welcome” signs in the windows of shops or restaurants. “Zio,” of course, is a not-so-coded word for Israelis and/or Jews.
Over the past two years, the Board of Deputies of British Jews, the country’s main representative body for the Jewish community, has faced questions of their own about how to conduct debates on Israel. Last April, 36 of the board’s members signed an open letter, which was published in the Financial Times, protesting against “this most extremist of Israeli governments” and its failure to free the hostages held since October 7. “Israel’s soul is being ripped out and we fear for the future of the Israel we love,” the letter read.
Five members of the Board were suspended for instigating the letter. The Board’s Constitution Committee found that they had broken a code of conduct by creating the “misleading impression that this was an official document of the Board as a whole.” But for some, the letter represented a watershed moment where some of the conversations about Israel happening in private within the Jewish community could be had in public.
Board President Phil Rosenberg argued that there has long been healthy debate among the 300 deputies. His primary concern is the safety of British Jews but also how the community sees itself. “We have a whole range of activities to confront antisemitism,” he maintained. “But we also believe that the community needs not just to be seeing itself, and to be seen, through the prism of pain.
“It already wasn’t right that the only public commemoration of Jewish life in this country is Holocaust Memorial Day. And the only compulsory education is Holocaust education. Both of these things are incredibly important, but that’s not the whole experience of Jews.”
Given all this, a new political party divide is emerging among British Jews, with support rising fast for the left-wing Greens, now led by Zack Polanski, who is Jewish, and buoyed by younger and “anti-Zionist” Jews, while the older Orthodox turn to Nigel Farage’s upstart right wing Reform UK, as trust in the two main parties collapses.
Support for Labour and the Conservatives among British Jews had fallen to 58 per cent by July 2025 from nearly 84 per cent in 2020, according to a November 2025 report from the Institute of Jewish Policy Research (JPR), entitled “The End of Two-party Politics? Emerging Changes in the Political Preferences of British Jews.”
Labour has been typically favoured by more “secular” Jews while the Conservative party is traditionally preferred by more “observant” Jews. But for the first time in recent British Jewish history, support for the Labour and Conservative parties combined has fallen below 60 per cent.
“Reform UK is more likely to attract male, older, orthodox, and Zionist Jews; the Greens are more likely to attract younger, unaffiliated and anti-Zionist,” according to Dr. Jonathan Boyd, JPR’s executive director. The surge in Jewish support for Reform UK, a party whose rhetoric on immigration and nationalism would typically be expected to alienate minority communities, including Jews,” was described as “striking” by the JPR.
“Significant parts of the Jewish population may gravitate toward voices promising strength and clarity, regardless of ideological baggage” when mainstream parties were perceived as “weak or hostile,” the report added. “It may signal a structural shift in Jewish political identity.”
Three forces appear to be driving this fragmentation: the war in Gaza and its polarising effect on Jewish attitudes; rising antisemitism, culminating in the Heaton Park Synagogue terrorist attack; and a broader collapse of trust in mainstream parties.
“Together, these factors are pushing Jews toward parties that offer clarity — whether through populism or radical progressivism. If recent developments persist,” the report suggested, “British Jews are likely to become more politically polarised, prompting further internal community tensions.”
Henry Srebrnik is a professor of political science at the University of Prince Edward Island.
Features
How Hit And Run Accidents Highlight The Need For Stronger Road Safety Measures
A sudden impact followed by the screech of tires fading into silence leaves a person in a state of shock and confusion. These incidents occur across modern road networks and can profoundly affect victims, especially when the responsible party leaves without rendering aid.
Why does this behavior persist despite modern surveillance technology and increased legal penalties? These incidents highlight gaps in infrastructure and the need for stronger safety protocols to better protect vulnerable road users and improve accountability.
What Role Does Infrastructure Play In Preventing Driver Flight?
Designing roads that naturally encourage slower speeds and higher visibility can significantly reduce the likelihood of a driver attempting to flee. Proper engineering promotes lower speeds and better visibility, supporting safer behavior and easier incident documentation.
Improving Street Lighting Systems
Visibility is a primary factor in both accident prevention and suspect identification. Bright, well‑placed LED lighting can improve visibility for witnesses and cameras, making identification more feasible at night.
Implementing Traffic Calming Measures
Speed humps, roundabouts, and narrowed lanes are associated with lower speeds in pedestrian‑heavy areas. When vehicles move more slowly, impact severity tends to decrease, and immediate flight becomes more difficult.
Expanding Automated Enforcement Cameras
License plate recognition technology acts as a silent sentry on busy intersections. These systems can furnish critical investigative leads, increasing the likelihood of identifying vehicles involved in recorded incidents.
Why Do Hit-and-Run Incidents Increase Despite Modern Technology?
Even with expanded surveillance in many areas, some drivers believe they can avoid consequences after a collision. In cities like Charlotte, where traffic crashes rose by 9 percent in 2025, the psychological urge to flee often overrides logic when panic or impairment sets in. Practitioners frequently observe cases where split-second decisions lead to prolonged legal proceedings, underscoring that technology can aid investigations but does not always prevent offenses. A Charlotte hit-and-run accident lawyer reconciling with precision at StewartLawOffices.net provides a way for victims to understand the available legal avenues, as nationwide fatalities have risen significantly over the last decade.
Furthermore, current data suggests that while high-definition cameras capture more incidents, they often lack the immediate deterrent effect needed to stop a driver from leaving the scene in the heat of the moment. This disconnect between surveillance and behavioral prevention highlights a significant gap that technology alone has yet to bridge. Locals in Charlotte, facing such trauma, can visit Stewart Law Offices, located at 2427 Tuckaseegee Road, on 6 minutes drive from 4th Street Ext, near Frazier Park, for a free consultation, or can call 704-521-5000 to seek guidance on their situation.
Which Misconceptions About Hit And Run Investigations Persist?
A common myth is that if there are no witnesses, the driver will never be found. Many believe that “no face, no case” applies to collisions on quiet streets. However, modern forensics and digital footprints tell a very different and more complex story.
Paint transfer, vehicle parts, and other physical evidence can help narrow vehicle make/model and potentially identify suspects when combined with other investigative leads. The idea that a driver can simply disappear into the void is a dangerous fallacy that ignores the complexity of modern investigation techniques and the ubiquity of digital evidence.
How Can Better Public Policy Improve Survival Rates?
Legislative changes can bridge the gap between a collision and life-saving medical intervention. Policies that improve rapid emergency response during the “Golden Hour” can positively influence outcomes for injured parties.
Mandatory Good Samaritan Education
Including basic first aid and emergency reporting in driver education can improve public readiness and may encourage more responsible behavior after collisions.
Enhancing Alert System Integration
Similar to Amber Alerts, “Yellow Alerts” can be broadcast to notify the public about a vehicle involved in a hit and run. This rapid dissemination of information turns every citizen into a potential witness.
Increasing Penalties For Non-Compliance
Sentencing guidelines, higher fines, and license consequences can align penalties with offense severity and may deter some would‑be offenders.
What Practical Steps Should Be Taken Immediately After A Collision?
Safety is the priority. If a vehicle strikes another and flees, move to a secure location if possible. Calling emergency services promptly initiates a report and can expedite medical assistance.
Elizabeth VonCannon, a Charlotte hit and run accident lawyer, emphasizes that documenting the scene with photos of the damage and the surrounding area can provide clues later. Even small details, like the direction the fleeing car headed or the color of its paint, can be the missing piece for law enforcement to find them.
Frequently Asked Questions
Does insurance cover damage if the other driver is never found?
Uninsured motorist coverage may apply to repairs and medical expenses in hit‑and‑run cases, depending on your jurisdiction and policy terms.
What information is most helpful to record after an accident?
Try to note the license plate, vehicle make, model, color, and the direction the driver fled the scene.
Can a driver be charged with a felony for fleeing?
Yes, if the accident involves serious bodily injury or death, the act of fleeing is often classified as a felony.