How to Use a Stationary Bike

!±8± How to Use a Stationary Bike

Stationary bikes are one of the most popular cardio machines and you'll find one in just about every gym. This article provides information about the different types of bike, their advantages and disadvantages and some tips on how to use them effectively.

There are two types of bike; upright and recumbent. Upright bikes are like a regular bike except that you don't get to go anywhere! Recumbent bikes have bucket seats with the pedals out in front of you. They're both equally effective and it's up to you to find which one you prefer. The recumbent provides more back support and will be more comfortable if you suffer from lower-back pain. The recumbent is also more comfortable for newbies and people with a heavy build.

Bikes are easy on your knees, are great for toning your thighs and provide a fantastic aerobic workout. They're also better than other cardio machines if you want to read while working out.

If you're a keen cyclist you'll soon notice that stationary bikes don't feel the same as an outdoor bike because the pedal positions are different and the seats are usually wider. Stationary bikes don't allow you to lean forward as you do on an outdoor bike.

Here are some tips to help you get the most from using a stationary bike and to avoid injury and discomfort:

Set the seat correctly. The best position is where; your leg is almost straight when the pedal is at its lowest point, you're not straining your hips when pedalling and your knees don't feel crunched at the top of the pedal stroke. Set the handlebars correctly. You should be able to hold the handlebars with your arms extebded at shoulder height. You shouldn't have to wiggle to get comfortable. Understand the display panel. Different bikes have a different levels so don'y assume that the effort required at say level 5 is the same on all bikes. Check the range and select the appropriate level for you. Also, check the revolutions per minute (rpm) you are doing and vary it over time. For example, try 70 rpm for 5 minutes and then 100 rpm for 1 minute at the same tension level. Adjust the pedal straps. It's always more comfortable rdiding a bike with pedal straps but adjust them so that they are not too tight or too loose and your feet feel comfortable. Pedal correctly. Press from the ball of your foot and through your heel as you push down on the pedal and pull up with the top of your foot on the upstroke. Don't crouch forward. This will cause back and neck pain. Keep your chest up, shoulders back and down and your ears in line with your shoulders. And remember, you're not trying to work your whole body with a stationary bike workout.

Stationary bikes are solid, proven cardio machines and by following the tips in this article you should be able to ride them effectively so that you burn the most calories and avoid injury.

How to Use a Stationary Bike

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Testing Accommodations For Students With Sensory Processing Disorder (SPD)

!±8± Testing Accommodations For Students With Sensory Processing Disorder (SPD)

If your child with sensory processing disorder and/or autism has an IEP (individual education plan) or a 504 plan, it may include accommodations for test taking to make it easier for him to do his best given his underlying issues and any learning disabilities he has. Think of testing accommodations like glasses for someone who is nearsighted and can't read the blackboard: You can't get a clear picture of what that child understands if he can't see the problems and questions written on the board. And the "prescription," that is, the school sensory diet and accommodations, will have to fit the individual child.

If your sensory child is distracted by his sensory issues when he is taking the test, the results won't accurately reflect his knowledge. For example, a child with auditory issues may not be able to focus in a classroom filled with children because of the background noise that 23 children create-he might need to be in a room with fewer children, and at a separate table.

Sometimes, accommodations for the child with sensory processing issues don't have to be formalized into a 504 plan or an IEP if the teacher and others helping in the testing process are willing to consistently provide them for your child. There are many sensory aspects of the environment and the test-taking experience to consider. Pay attention to ambient sound as well as seating and lighting. Ask the child if he has difficulty focusing in particularly bright light, or under fluorescent lighting. As for sitting, an inflatable cushion on his chair, or a ball chair, may help him stay focused by providing needed proprioceptive (body awareness) and vestibular (movement) input. Sitting for long stretches may cause his mind to wander, more so than with a child who doesn't have sensory needs, and the movement these cushions and chairs provide can help a lot.

If your child has difficulty with handwriting, and grips pencils so tightly that his hand cramps and the point breaks, or so lightly that he is constantly dropping them and his marks are too light, he may need to do testing using a keyboard or with an aide to assist in filling in the circles. Hand exercises before writing can prevent hand cramping. Your school district's occupational therapist may be able to provide pencil grips, often sold in office supply stores as well as in therapy catalogues, for your child to use. (If your child does not get OT for handwriting issues that are interfering with his writing, consider formally requesting an evaluation, in writing.)

Then too, make certain your child gets plenty of sleep the night before testing, even if that means moving bedtime and waking time back by 10 or 15 minutes. It is easier to do this if you start several days ahead of time so that she can adjust to the change.

Make sure your child eats a good breakfast with protein that will keep his blood sugar steady and prevent mental and physical fatigue. Simplify your bedtime and morning routines to alleviate stress, so that he heads off to school on time and in a good, calm mood. If at all possible, have him walk or ride his bike or scooter to school so he gets focusing input before the day begins. Otherwise, you may want to drop him off at the schoolyard a few minutes early so he can get some movement and exercise before he enters the building. Encourage him to do some focusing physical activities (such as marching and touching his right hand to his upraised left knee then his left hand to his upraised right knee) before school and if possible, before the test and during breaks. Chair and wall pushups and stretching can help too. If he is not allowed to chew gum during the test, try giving him an oral toy to chew on to improve his focus-again, these can be found in therapy catalogues.

Don't forget to ask your child what accommodations he finds helpful. Kids can surprise you with their awareness of what they need to do their best. Finally, be sure your child knows that doing her best is all you expect of her, that grades and scores don't matter as much as perseverance, progress, and a good attitude. Ease her anxiety by sending her off to test day with a big hug and a promise of a special treat, whether it is video games on a weekday, her favorite supper, or a rare sugary treat at the end of the day.

copyright (c) 2010 Nancy Peske

Testing Accommodations For Students With Sensory Processing Disorder (SPD)

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Building a Safe Home Playground

!±8± Building a Safe Home Playground

The squeals and shouts of our rambunctious, healthy kids enjoying their outdoor fun in the yard are reassuring and comforting for parents to hear - as long as those shouts don't become screams of pain or an accident. The backyard is supposed to be a fun place for outdoor play and exercise, not a danger zone. Young children need the physical benefits of exercise, motor skills development, and fresh air, not to mention a place to work off their boundless energy.

Unfortunately, each year families of about 200,000 children confront injuries associated with unsafe playground areas and equipment, according to the Consumer Product Safety Commission. An estimated 51,000 involve home playground equipment, the rest occur at public playgrounds. Most of the injuries are the result of falls. Tragically, about 15 children die each year, most because of strangulation.

You Can Keep Your Kids Safe

Fortunately, these tragedies are preventable. Combined with careful adult supervision, proper playground construction and maintenance can greatly minimize the risk of injury to young children.

Practice Playground Safety at Home, at School, and at the Park

This quick-course has been written to help alert you to the danger signs in play areas. You can take control at home by taking precautions with your own play area. And you can take a new look at other playgrounds for the same hazards. These include lack of proper surfacing to cushion falls, lack of guardrails to prevent falls, head entrapment hazards, and other injury-causing hazards.

Cushion Falls With Protective Surfacing

Since almost 60% of all injuries are caused by falls to the ground, protective surfacing under and around all playground equipment is critical to reduce the risk of serious head injury. And because head impact injuries from a fall can be life threatening, the more shock absorbing a surface can be made, the less likely any injury will be severe.

Of course, all injuries due to falls cannot be prevented no matter what playground surfacing material is used.

What to Avoid

Do NOT Use Concrete or Asphalt. Falls on asphalt and concrete can result in serious head injury and death. Do not place playground equipment over these surfaces.

Avoid Grass and Dirt. Grass and turf also lose their ability to absorb shock through wear and environmental conditions. Avoid earth surfaces such as soils and hard packed dirt. Always use protective surfacing.

What Should You Use?

Loose-fill surfacing materials. These include double shredded bark mulch, shredded tires, wood chips, fine sand or fine gravel. The greater the depth, the greater the shock-absorption. Loose-fill materials should not be installed over hard surfaces such as asphalt or concrete.

Manufactured synthetic surfaces. These include rubber or rubber over foam mats or tiles, poured-in-place urethane and rubber compositions. The initial cost is higher but less maintenance is required. Be sure to ask the manufacturer for test data on shock absorption. Some materials require installation over a hard surface while others do not.

How Much Should You Use?

If using loose-fill material at home, maintain a constant depth of at least 6 inches of material. 9 or 12 inches is recommended. The cushioning benefits of fine sand and gravel increase at 12 inches, according to the CPSC.

What's the Buffer Zone?

Create a buffer zone, covered with a protective surfacing material, under and around all equipment where a child might fall. The protective surfacing material should extend a minimum of 6 feet in all directions from the perimeter of the equipment. To prevent further injury from a fall, this area must be free of other equipment and obstacles that might strike a child.

Dig a Pit

Loose-Fill (sand, fine gravel, mulch, wood chips, etc.) material requires a method of containment such as a retaining barrier or excavated pit. It also requires good drainage underneath the material, periodic renewal or replacement, and continuous maintenance (e.g., leveling, grading, sifting, raking) to maintain its depth and to remove foreign matter.

Replace Loose-Fill Periodically

Wet weather, freezing temperatures, normal use over time, and contamination will decompose, pulverize, and compact material. Be sure to renew or replace it before it turns hard.

The Nitty Gritty on Sand and Gravel

Although cheap, sand is the least desirable option. Sand can scatter easily outside of your containment area. It also hardens quickly when wet, is abrasive to floor surfaces when tracked indoors, and attracts animals as a litter box. Gravel is more difficult to walk on and can present a tripping hazard if scattered.

Swing Safety Zones

Swing sets should be securely anchored. Swings also should have a buffer zone with protective surfacing extending a minimum of 6 feet from the outer edge of the support structure on each side. The use zone in front and back of the swing should be even larger, and extend out a minimum distance of twice the height of the swing as measured from the ground to the swing hangers on support structure.

Rules on Swing Spacing

To prevent injuries from impact with moving swings, swings should not be too close together or too close to support structures. Swing spacing should be at least 8 inches between suspended swings and 8 inches from the support frame. The minimum clearance between the ground and underside of swing seat should be 8 inches.

That's how to create the best buffer zone between your child and potential injury. Now, read on for more equipment safety guidelines.

Consider a contractor if you are not handy. Poorly installed playgrounds can be an added hazard.

Playgrounds should be inspected on a regular basis. Inspect protective surfacing, especially loose-fill, and maintain the proper depth. The following conditions should be removed, corrected or repaired immediately to prevent injuries:

Exposed equipment footings.

Scattered debris, litter, rocks, or tree roots.

Rust and chipped paint on metal components.

Splinters, large cracks, and decayed wood components.

Deterioration and corrosion on structural components that connect to the ground.

Missing or damaged equipment components, such as handholds, guardrails, swing seats. 1. Install Guard Rails - Platforms more than 30" above the ground should have guardrails to prevent falls.

2. Avoid Unsafe Openings - In general, openings that are closed on all sides, should be less than 3 1/2" or greater than 9". Openings that are between 3' 1/2" and 9" present a head entrapment and strangling hazard.

3. Remove Pinch or Crush Points - There should be no exposed moving parts that may present a pinching or crushing hazard.

4. Never Wear Bicycle Helmets on the Playground - Bike helmets can get stuck in openings on playground equipment, resulting in strangulation or hanging.

5. Avoid Dressing Children in Loose or Stringed Clothing on the Playground. Clothing strings, loose clothing, and stringed items placed around the neck can catch on playground equipment and strangle children.

Remember to supervise, and teach your child safe play. Teach your child not to walk or play close to a moving swing, and never to tie ropes to playground equipment.

It's not hard to make your playground safe, when you work from the ground up.

Install protective surfacing on the ground, use safe equipment, and maintain your play area.

With this game plan, the call is "safe at home!"

American Homeowners Association (AHA)® [https://www.ahahome.com/cgi-bin/oec.cgi?p=CN_kiosk/CN_kiosk&c=CN_kiosk/CN_kiosk2_129&acct_code=AH261]

Building a Safe Home Playground

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Bicycle Touring Saddles - What Is the Best Bike Touring Saddle?

!±8± Bicycle Touring Saddles - What Is the Best Bike Touring Saddle?

Just what is the best saddle for touring? Drum Roll, please. The best saddle for touring is the saddle that fits your behind and allows you to ride in comfort!

Chief out touring

Okay maybe that wasn't the answer you were looking for, but it is the best we have to offer. No two people are shaped the same therefore no one saddle is going to be the end all saddle for every person.

The Bike Hermit used to tour on a Brooks B17, as to be expected, over time the saddle relaxed and had a bit of "splay" He punched holes in the sides (like the Brooks Imperial) and threaded the saddle with leather (from the Tandy leather store) and that solved the problem. About two years ago he switched to a Gilles Berthoud Aspin. This saddle was stiffer in the beginning and now has molded to his shape just perfectly. He easily has 3,000 miles on that saddle with no issues. Aha, you say, I will go research and purchase a Gilles Berthoud. Well, Sky King did her best to love the Gilles Berthoud Aspin spending hours adjusting height, position, angle etc but was never comfortable. Finally she measured her sit bones and realized between the shape and width of the Gilles Berthoud Aspin, it was never going to work for her. She went back to her older Fizik's vitesse tri and problem solved. She is back to all day, day after day saddle comfort. She does plan to try the Brooks B17 Narrow as she misses not being able to carry her Zimbale 7 liter saddlebag but for now the Fizik's Vitesse Tri is just fine.

Here are some very important things to consider when selecting a Saddle.

Shape:

Your shape and the saddle shape need to be happy. Most Saddles tend to be either a pear shape or a t-shape. The Gilles Berthoud Aspin and the Brooks B17 and Flyer fall into the pear shape category, the Brooks Swallow, the Zimbale leather saddle, the Brooks B17 Narrow and the Fizik's Vitesse are considered a T shape.

The Flyer does not narrow as quickly as the Zimbale

The width of the saddle across the widest area and how quickly it widens from the nose to the back will affect saddle comfort. Add to that the saddle position or the saddle tilt (nose down, nose up, nose level). Of course don't forget to factor in the entire bike fit.

Too Much Pear-Shape for your shape typically causes chafing in the inner neighborhood of the lower fold of the buttock, top-of-the-leg, panty line, hamstring attachment (however you want to describe it) because the saddle is too pear-shaped for the motion of your hip joints. If these are issues you have with your saddle, perhaps a T-Shaped style would work better. If you feel like you are sitting on a narrow, painful 2 X 4 a pear shaped saddle could be what you need.

Let's get back to saddle width and length. The size of your hips or the size of your behind has very little to do with the size of your saddle, wide hips do not mean you need a wider saddle. The width between your sit bones is what matters. Where those sit bones connect with your saddle makes the biggest impact in saddle comfort. Too wide or too narrow for your sit bones and the end result is pain and chafing. Sky King has a wider hip measurement than the Bike Hermit but he has a wider sit bone measurement.

Each saddle has "cheeks" on the wide back part. Sometimes the cheeks are even domed up a bit. Your sit bones are meant to land in the high part of that dome to take advantage of the padding and the overall architecture of the saddle. Saddle without domes still have a cheek area, the widest part of the saddle is where your sit bones should be resting. Measure the saddle from center of cheek to center of cheek. The saddle's center-to-center should match the center to center measurement of your sit bones.

Next measure the saddle's overall width. Generally the saddle's overall width should be, at minimum, the same as the outside measurement of your sit bones OR slightly wider but NO more than 2 centimeters wider than the outside sit bone measurement. You want to be able to shift around to power up hills or use body-english around corners or just to give your butt a break, and STILL have the bones land on the saddle.

In the case of a many leather saddles your saddle must be about 2 cm wider than your outside sit bone measurement so you do not have bones contacting the metal cantle* plate.

(*rough description - the horseshoe shaped metal plate under the back of the saddle that holds the rails in place)

Measure your sit bones:

We could get all fancy and purchase memory foam or drop some dollars on a fancy gel seat specifically designed to measure sit bones and assist in determining the proper saddle width but we hate to spend money when things at hand will work just as well.

Three inexpensive options for measuring Sit Bones:

The Flour method

Take a gallon size zip lock bag, fill with enough flour for about a two inch flour cushion when the bag is lying on a flat surface. Place this bag on a hard flat surface - table or chair (we use a piano bench) Sit on the bag (preferably bare skin), mimic your bike position. Now stand up without disturbing the bag. Those two dimples/impressions in the flour are from your sit bones.

The Play Dough method

To make your dough:

One part salt, two parts flour, mix with water until it's right for modeling.

Roll about an inch thick, cover with aluminum foil to keep it from being sticky, place dough w/ foil on a low bench, once again sit on dough (bare skin is best) and lean forward to approximate riding position since the sit bones become more narrow as you lean forward. Remove foil and allow to dry a little. The bones impression will become white first.

The Measurement

Take a millimeter tape measure and measure the impressions, recording your findings.

1. The inside edge to inside edge

2. Center of depression to center of depression, if easier, place a marble in each depression and measure the marbles.

3. Outside edge to outside edge

Center-to-center measurement correlates with the spot on a saddle that bears the weight of the sit bones. The saddle "cheeks".
Outside to outside measurement is a consideration for some types of saddles, such as the Brooks that have metal rails, you do not want to have your sit bones resting on the metal rails. General rule of thumb - your saddle width should be about 2 centimeters wider than outside sit bone measurement. Again, you want your sit bones resting on the "checks" of the saddle and you want some wiggle room for movement as you are touring.
Inside to inside may be necessary if you plan to use a saddle with a cut out, to ensure the sit bones clear any large center cutout in the saddle. The inside bones falling into the 'moat' so to speak, causes a lot of pain in the bones surrounding the "soft tissue" area. To clear the cutout, you need about 20 mm extra space in between the inside distance of the sit bones. So, if the cutout is 60 mm, your inside distance is 80, then you have just enough clearance.

The Hand Method(s) of measuring

Sit on your hands, and feel for the two bones of your butt. They feel like elbows poking down into your hands.

Put the tip of your index fingers right under the part of the bones that is pushing hardest into the chair. (squish the very tip of your fingers between the chair and your sit bones)

Lift your butt from the chair leaving your hands on the chair, and have your assistant measure the distance between your fingertips. This is pretty much your center-to-center.

Then put your fingertips against the outsides of the bones. Push them right into the bones so they are on the outside of the bones. Lift your butt from the chair and have an assistant measure the distance between your fingertips. This is pretty much your outside.

Some people have sit bones that angle a lot from front to back. The "sits" are heavy thickened portions of the rami area of the pelvis and can have unique personalities of their own. You can measure again on the forward part of the heavy "elbow" bit if you can feel that yours have a definite angle. The forward portion of the heavy thick part of the bone is what your weight rests on more when you are in a more aero position. DON'T measure the thin blade like portion that is in your crotch, that is the rami and you do not want a saddle there. Measure from your backside.

Repeat your measurements a few times, average them out if you want.

You can also get these measurements by lying on your back with your knees to your chest holding a measuring tape and poking around for landmarks.

The Cutout

Cut Out on a Brooks B17 Imperial

Purchasing a saddle with a cut out can be beneficial if you have soft tissue pressure. An easy way to help determine if you might be a good candidate is to sit (commando or in thin underwear)on a very hard surface, feet flat on the floor, pedaling distance apart. Lean forward from the hips, keeping your back straight and place your elbows on your knees. If you soft tissue is feeling overly squished you may want to try a saddle with a cut out. Do some forum research, some people love them, others find the edges of the cut out equally irritating. Assuming you have a good bike fit and proper saddle height, consider adjusting the angle of your current saddle as well to see if that relieves soft tissue pressure.

Length

Years ago some saddle manufacturers started adding a short version to their line. Historically the short version came about for women riding in skirts and dresses, the longer nose would catch on the dress, making mounting and dismounting more challenging. Now a short version is more about personal comfort. Reading Forums and blog post about saddle fit there are numerous opinions about both. Sky King's Fizik Vitesse Tri is a "woman's" saddle but it isn't any shorter in the nose than a Brooks Swallow.

Conclusion

We agree that finding the right saddle can be tough. Sometimes despite the best research, trial and error ends up being the answer. Taking your measurements and understanding your riding style are the beginning of your quest.

For more great info on choosing a Saddle read other blogs and forums. Sky King took the measuring suggestions from posts on the Team Estrogen Forum. Don't be afraid to ask questions. We both ride day in day out without saddle pain on two entirely different saddles.

Bicycle Touring Saddles - What Is the Best Bike Touring Saddle?

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Bike Seat Review

!±8± Bike Seat Review

This article will give you the Bike Seat Review which will give you brief information about the most comfortable and essential part of any bicycle; the bicycle seat. The bicycle seat is designed to tolerate the complete burden of the rider and is attached through a saddle. According to the history of bicycle seats, Arthur Garford is known as the father of the seat of a padded bicycle. He invented it in 1892. Just like a pair of shoes, which you buy after considering your foot characteristics, the bicycle seat needs to suit your body type and your specific style of riding. You should always go for a comfy seat that suits your body type. Moreover, the setting of the seat is crucial else it would cause trouble to the riders.

Science of the Seat

You should always look for a seat that suits your body. For instance, if you are a fast rider then you should go for a narrow seat. This is because of the technical fact that a fast rider usually put more force on hands and feet thus reducing weight from the seat.

Another example is of a casual rider, who rides a cruiser bike with wide handle bars; most of the body weight is on the seat. This type of rider needs a wider seat that can handle the weight and can also provide some cushion. The rear side of the seat is made to give comfort to your sit bones while the front or the nose of the seat is to control the movement of the bike through the thighs of the rider.

Various Seat Styles

Bicycle seats come in various styles but the three most common one are:

* Hard shell: These types of seats are typically made from carbon fiber and in some cases these are made up of wood or metal too. Hard shell seats are covered with padding. These are generally used with a more reclined angle as compared to mesh design.
* Mesh: as the name suggests, this style of bicycle seat consists of a mesh stretched over the frame of metal.
* Hybrid or Combined: It offers the combination of both hard shell base and mesh back.

Bike Seat Review

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Healthy Body = Functional Body. Hollywood Look Side Effect: Healthy Function

!±8± Healthy Body = Functional Body. Hollywood Look Side Effect: Healthy Function

My Grandparents chose to love each other when they met as teenagers, and then, they chose to love each other every part of every day, through the Great Depression, through absence during war, child rearing, work, illnesses... Life. Finding TRUE love? They met... And That was it. Again, the true love part was a daily choice whether either was as attractive or as exciting as the day they met. True love depends on each person, not just the one you find or the one that finds you. In other words, Love is a Choice, because we are not 110% lovable 24 hours a day. True love is when each person sees that real life is not like a romance movie script True love is accepting the fact of real life, which brings creative challenges that, with the choice to love, can increase attraction. Popular novels, songs, shows, movies... Each have scripts that are no doubt, inspired. The talented people that write and act, the hundreds or thousands of people that are the list of credits at the end of a movie - from the accountants to the doctors to the musicians and screenwriters - They work on projects that, as finished masterpieces, may often have coincidental similarities to your definition of romance and the most often undefined and over-used phrase... "true love" Again, the credits behind movies, books, shows and songs... include a lot of people. Why, because such productions are intentionally crafted to touch our deepest self. So, they are edited for perfection, music and effects and colors ...

Healthy Body = Functional Body. Hollywood Look Side Effect: Healthy Function

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