Katy raises an interesting question in terms of the "Ev Fit" model.  If we
are today basically the same as we were 10,000 years ago, having evolved to
that position over the previous 100,000 generations, would the
characteristics that emerged over thase 100,000 generations be those that
led to success of the female? the male? the tribe?  Probably some of each I
would guess, but I don't know enough about evolutionary genetics to say for
sure.  Any ideas where I can find an informed discussion on this?

To explore this a bit further, if we posit a "hunter/scavenger" male and
a "gatherer/carer" female (and I am aware of the male sexist bias in that
assumption
- let that pass for the moment), and we assume that the males in
their role were involved in rest, play and action that was predominantly
fast twitch and the females were predominantly involved in slow twitch
activities, where would that leave our paleolithic model?

My own guess is that Katy should follow the Ev Fit model because it suits
both male and female physiology equally, although it needs to be modified
for size and weight in the same way as it should be modified (if only
slightly) for age.  In my view the "perceived intensity" of effort should
be the same for older people, females or smaller people, even though the
absolute strength or endurance may be different.

The body weight activities suggested by Katy are very satisfying as there
is generally a full and natural range of motion - you can get into a real
swing.  And they can be graded, too.  Take pushups for example.  Beginners
can do
 pushups pivoting at the knees rather than the toes.  The next step
is to pivot at the toes.  The next step is to place the hands further apart
and, also, closer together - touching.  The next step is to raise the feet
on a chair then on a table.  The next step is to start plyometrics: fast
pushups which raise the hands off the floor, then raising the hands far
enough off the floor to clap the hands between pushups.  By the time you
get this far, you are strenuously exercising the body core as well as the
triceps and other upper body muscles.  Plyometrics books will give you the
next stages in more advanced pushups which start with a jumping pushup
where the feet as well as the hands come off the floor while the body stays
rigid - it does not flap.  Done well, these look magnificent.  There are
more refinements beyond!