Prevent Illness After Floods

When returning to your home after a flooding emergency, be aware flood water may contain sewage. We’ve learned a lot from past floods. Please stay informed and healthy.

 

Health Risks and Hazards Caused by Floods by Naoki Minamiguchi

Introduction

A flood can devastate homes, commercial buildings, agricultural and pastoral lands, public goods, and other physical properties. However, during the flood and its aftermath, there are also threats to one’s health and safety.

In the flood occurred in Bangladesh in 1988, diarrhea was found to be most common illness and a major cause of death amongst the population affected by the flood that helped spread the disease (Siddique, et al 1991).

Prevalent respiratory infection induced by the flood was also blamed for the high morbidity and death toll – 46,740 patients and 154 deaths – in the devastated areas.

In developing regions of the world, acute sanitation problems and various water-borne diseases – such as diarrhea, dysentery, cholera and typhoid – threaten disaster affected populations, especially the poor and vulnerable, due to lack of access to safe drinking water, medicine and hygienic food.

While infection risks may be low in industrialized countries (Public Health Laboratory Service 2000), floodwater is generally contaminated by various pollutants: sewage, human and animal feces, pesticides and insecticides, fertilizers, oil, asbestos, rusting building materials, and so forth.

This was evidenced by the health and environmental tests carried out on the floodwaters in New Orleans where the unprecedented flooding and destruction was caused by Hurricane Katrina – one of the worst natural disasters ever occurred in the United States – and hundreds of thousands of residents lost homes and were displaced in temporary shelters.

The tests revealed a clear signal of bacteria and lead hazards to human health and warned the public to avoid exposure to the contaminated water accordingly (Gerencher 2005).

Sources of Health Risks and Hazards

Although the public attention is normally paid to the risk of physical property destruction caused by floods, it is strongly suggested that each of us remembers and practices some basic precautions to prevent possible diseases and injuries during and after flooding and to maintain good health during the repercussion of floods.

Amongst others, the following health risks and hazards are the common health threats.

Unsafe food

Floodwaters contain disease causing bacteria, dirt, oil, human and animal wastes, and farm and industrial chemicals.

They carry away whatever existing on the ground and upstream.

Their contact with food items including foodcrops in agricultural lands during flooding can make that food unsafe to eat and hazardous to human health.

Power failures caused by floods also damage stored food.

Refrigerated and frozen foods are affected during the outage periods, and thus must be carefully monitored and examined prior to consumption.

Foods kept inside cardboards, plastic bags, jars, bottles, and paper packaging are equally subject to disposal if contaminated by floodwaters.

Even though the packages do not appear to be wet, they may be unhygienic with mold contamination and deteriorate rapidly. (CDC Fact Sheets 10 September 2004 and 2 September 2005; Montana Department of Public Health and Human Services 2005; NDSU various years)

Contaminated drinking and washing water and poor sanitation

 

Flooding impairs clean water sources with pollutants and devastates sanitary toilets.

Direct and indirect contact with the contaminants – whether through direct food intakes, vector insects such as flies, unclean hands, or dirty plates and utensils – result in waterborne illnesses and life- threatening infection diseases.

The pollutants also saturate into the ground water and/or can infiltrate into sanitary sewer lines through the ground. In addition, wastewater treatment plants, if flooded and malfunctioned, can be overloaded with polluted runoff waters and sewage beyond their disposal capacity, resulting into backflows of raw sewage to homes and low lying grounds.

Private wells can be also contaminated or damaged severely by floodwaters, while private sewage disposal systems also become a cause of infection and illnesses when they are broken or overflowed (CDC Fact Sheets 10 September 2004 and 10 September 2005).

In this manner, unclean drinking and washing water and sanitation, coupled with lack of adequate sewage treatment, can lead to disease outbreaks, e.g. life-threatening cholera, typhoid, dysentery and some forms of hepatitis as experienced in the floods in Bangladesh and New Orleans.

Indeed, many lives were claimed by the infectious diseases broken out during and after the wave surges of the Indian Ocean Tsunamis and resultant floods that devastated regions along the coasts in Southeast and South Asian countries (Government of Western Australia; Indonesia Relief 2005; Rose 2005; WHO).

The key to preventing a health catastrophe is therefore a basic hygiene: i.e. clean and safe water and toilets.

Mosquitoes and animals

Prolonged rainfall and floods provide new breeding grounds – wet areas and stagnant pools – for mosquitoes and can lead to an increase in the number of mosquito-borne diseases such as malaria and dengue and West Nile fevers (Montana Department of Public Health and Human Services 2005).

It is also suggested to avoid contact with wild animals, rats and rodents that possibly carry viruses and diseases, and to get rid of dead animals in accordance with official guidelines issued by local animal control authorities if any (CDC Fact Sheet 10 September 2004).

Leptospirosis, or Weil’s disease – a zoonotic bacterial disease associated predominantly with rats – often accompanies floods in developing countries (Leptospirosis Information Center).

The leptospirosis risk is however very low in the industrialized regions unless any cuts or wounds have direct contact with the disease contaminated floodwaters or animals.

Molds and mildews

Excessive exposure to molds and mildews can cause flood victims – especially those with allergies and asthma – to contract upper respiratory diseases and to trigger cold-like symptoms, e.g. sore throat, watery eyes, wheezing and dizziness (CDC 2006; FEMA 2005; North Carolina Department of Health and Human Services).

Molds grow in as short a period as 24 to 48 hours in wet and damp areas of the buildings and homes that have not been cleaned after flooding such as water infiltrated walls, floors, carpets, toilets and bathrooms.

Although molds exist naturally as well as in our normal life, very small mold’s spores can be easily inhaled by human bodies and cause allergic reactions, asthma episodes, and other respiratory problems if a large amount of molds are inbreathed.

Amongst others, infants, children, elderly people, and pregnant women are considered most vulnerable to mold induced health problems.

Carbon monoxide poisoning

Post-flood carbon monoxide (CO) poisoning is reported to be a growing problem in many developed countries. CO can be found in combustion fumes, e.g. fumes generated by small gasoline engines, stoves, generators, lanterns, and gas ranges, or by burning charcoals and woods.

In the event of power outages following floods, the flood victims tend to use alternative sources of fuels or electricity for heating, cooling, or cooking inside enclosed or partly enclosed houses, garages or buildings without an adequte level of air ventilation (Environmental Health Center

2001).

CO builds up from these sources and poisons the people and animals inside. CO poisoning therefore should be regarded as a potential hazard after major floods.

Other hazards when reentering and cleaning flooded homes and buildings

Besides the flood related health problems described above, flooded homes and buildings can pose other significant health hazards and risks after floodwaters recede.

First of all, electrical power systems including fallen power lines can become hazardous during cleanup activities (CDC Fact Sheets 11 September 2004 and 29 August 2005).

One should avoid turning on or off the main power while standing in the remaining floodwater.

Gas leaks that may be occurring from pipelines or propane tanks can trigger another disastrous outcome – e.g. fire and explosion – when entering and cleaning damaged buildings as well as endeavoring to restore utilities services (CDC Fact Sheets 10 September 2004 and 27 October 2004).

Flood debris – such as broken bottles, woods, stones and walls – may also cause fresh wounds and injuries when removing contaminated mud and cleaning damaged buildings.

Extreme caution must be used with possible chemical hazards during flood recovery.

Containers of hazardous chemicals including pesticides, insecticides, fertilizers, car batteries, propane tanks, and other industrial chemicals may be hidden or buried under flood debris (CDC Fact Sheets 10 September 2004 and 6 April 2005).

Lastly, a health hazard can also occur when hazardous dusts and molds remaining in the ducts, fans and ventilators of air-conditioning and heating equipment are circulated throughout the building and inhaled by those engaged in cleanup and restoration unless it is properly cleaned after flooding (North Carolina Department of Health and Human Services).

Mental stress and fatigue

A flood can cause both emotional and physical stress. However, various reports attribute a major health hazard of floods to mental stress or psychological distress due to exposure to extreme disaster events (NDSU various years).

Having experienced a devastating flood, seen loved ones lost or injured, and homes damaged or destroyed, flooding poses a long-term psychological impact on the flood victims. In addition, the cost and labor required to repair flood-damaged homes places severe financial and psychological burdens on the people affected, in particular the unprepared and uninsured. Post-flood recovery – especially when it becomes prolonged – can commonly cause mental disorders, anxiety, anger, depression, lethargy, hyperactivity, sleeplessness, and in an extreme case, suicides amongst the flood victims.

Behavior changes may also occur in children such as an increase in bed-wetting and aggression. There is also a long- term concern amongst the affected that their homes would be flooded again in the future. Dr Noji argues that many reported morbidity problems caused by disasters including hypertension and cardiovascular disease – and even leukemia and lymphoma – may be stress-related (Noji 1997).

While more attention is usually paid to the cleanups and repairs of the damaged buildings and properties during the aftermath, it is also required for individual victims to look after him/herself and his/her family, and when appropriate to obtain proper emotional support from local authorities, relief agencies, psychological counselors, mentors, friends, relatives, etc.

Conclusions

Restoring flooded homes, buildings and properties is an overwhelming task both physically and emotionally. It is often not easy for the depressed flood victims to even identify where to start while avoiding potential health risks and hazards of devastating flooding.

A number of guidelines and detailed instructions for restoration have been already issued by local governments, health centers, research institutions, and international organizations involved with disaster relief and assistance in order to protect the flood victims and rescue and restoration workers from various health threats discussed in this report.

Flood Protection Handbook of the Boulder County, for instance, contains invaluable information on concrete actions to be taken before, during and after

a flood (Boulder County 2002).

All governmental bodies or public entities are strongly encouraged to follow suite if they have not implemented a similar course of actions.

They are also expected to address the health risks and hazards in national, regional and community flood management plans and programmes and to make appropriate effort to raise public awareness of such risks and hazards.

References

• –  Boulder County (2002) Flood Protection Handbook. Boulder, Colorado
• –  Center for Disease Control and Prevention (2004) Key Facts about Flood Recovery. Fact Sheet 10September 2004. Atlanta. CDC
• –  Center for Disease Control and Prevention (2004) Reentering Your Flooded Home. Fact Sheet 27 October 2004. Atlanta. CDC
• –  Center for Disease Control and Prevention (2004) What You Need to Know When the Power Goes Out Unexpectedly. Fact Sheet 11 September 2004. Atlanta. CDC
• –  Center for Disease Control and Prevention (2005) After a Flood. Fact Sheet 6 April 2005. Atlanta. CDC
• –  Detroit Health Department, et al. (2004) Imminent Health Hazard Emergency Response Reference forRegulators
• –  Center for Disease Control and Prevention (2005) Disinfecting Wells Following an Emergency. FactSheet 10 September 2005. Atlanta. CDC
• –  Center for Disease Control and Prevention (2005) How to Protect Yourself and Others from ElectricalHazards Following a Natural Disaster. Fact Sheet 29 August 2005. Atlanta. CDC
• –  Center for Disease Control and Prevention (2005) Keep Food and Water Safe After a Natural Disasteror Power Outage. Fact Sheet 2 September 2005. Atlanta. CDC
• –  Center for Disease Control and Prevention (2006) Health Concerns Associated with Mold in Water- Damaged Homes After Hurricannes Katrina and Rita — New Orleans Area, Louisiana, October 2005. Morbidity and Mortarity Weekly Report 55(02); 41-44. 20 January 2006
• –  Environmental Health Center (2001) Air Quality Problems Caused by Floods (http://www.nsc.org/ehc/indoor/floods.htm) Washington DC. National Safety Council
• –  Federal Emergency Management Agency (2005) Storm Drenching May Foster Mold Growth and Become a Health Hazard. Release Number: 1612-014. 30 November 2005. Atlanta. FEMA
• –  Government of Western Australia. Asia Tsunami (http://www.health.wa.gov.au/tsunami/professionals.cfm)
• –  Indonesia Relief (2005) Rebuilding After the Tsunamis: Addressing Infectious Diseases in Indonesia. 12

April 2005 (http://www.indonesia- relief.org/mod.php?mod=publisher&op=viewarticle&cid=27&artid=654)

• –  The Leptospirosis Information Center: Online Advice and Resources for Human Leptospiral Infection (http://www.leptospirosis.org/)
• –  Montana Department of Public Health and Human Services (2005) Flood Cleanup Health Tips
• –  North Carolina Department of Health and Human Services. After the Flood… Getting Back into YourHome Safely (http://www.dhhs.state.nc.us/docs/hurricane_afteraflood.htm)
• –  North Dakota State University (NDSU) Extension Service. Coping with Floods. Various articles on health hazards and mental stress associated with floods under this title. (http://www.ag.ndsu.edu/disaster/floods/)
• –  Gerencher, K (2005) Flood Waters Found Contaminated (http://www.marketwatch.com/News/Story/Story.aspx?guid=%7B88A73C50-603B-474D-AED1- 9A57341A0F0E%7D&siteid=google)
• –  Public Health Laboratory Service (PHLS). 2000. Provisional Guidelines on the Public Health Implications of Flooding. London. (http://www.hpa.org.uk/infections/topics_az/flooding/guidelines.htm)

http://www.newsweek.com/hurricane-harvey-infectious-diseases-flood-water-bacteria-viruses-656093– Ross, E. (2005) No Major Disease Outbreaks Yet, But Health Officials Say Clean Water and Sanitation are Key to Preventing Life-threatening Cholera, Typhoid and Dysentery. AP Worldstream. Jakarta (http://www.sfgate.com/cgi- bin/article.cgi?f=/news/archive/2005/01/01/international1508EST0500.DTL)

• –  Siddique, A.K., et al (1991) 1988 Floods in Bangladesh: Pattern of Illness and Causes of Death. Journal of Diarrhoeal Diseases Research 1991 December; 9(4): 310-4.
• –  Noji, E (1997) The Public Health Consequences of Disasters. New York. Oxford University Press–World Health Organization. Three Months after the Indian Ocean Earthquake-Tsunami. (http://www.who.int/hac/crises/international/asia_tsunami/3months/report/en/index.html

From Washington State Labor & Industry:

10 Most likely Hazards After a Flood

1. Electrical and Gas Hazards

• Take caution and treat all electrical lines, wires, equipment and fixtures as if they are energized until proven otherwise.
• Immediately evacuate buildings if a gas leak or odor is detected, and notify the site supervisor or competent person.

2. Motor Vehicles

• Monitor local road conditions and obey closure signs. Don’t drive though flowing water. Six inches of water may cause you to lose control of your vehicle and two feet of water will carry most cars away.
• Standing water may not carry you away, but you may not be able to tell how deep it is. Unless you know how deep it is, it’s best to not drive through standing water.
• Be aware of seen and unseen road hazards such as building debris, tree limbs, and pot holes. Also floods bring mud and roads can become very slick.

3. Respiratory Hazards

• Gasoline, propane and diesel-powered equipment (such as portable generators, power washers, compressors and pumps) should only be operated in well-ventilated outdoor areas to prevent the buildup of carbon monoxide gas.
• Stay upwind of or away from dust-generating activities, in particular involving crystalline silica-containing materials like concrete, brick, tile, drywall, mortar, sand, or stone.
• Identify building materials such as painted surfaces and pipes that may contain lead.
• If an area is known or suspected to contain asbestos, ensure that an assessment has been done by a competent individual before entering the area; if asbestos is present, wait until it is removed or contained.
• Notify the supervisor immediately if asbestos is identified at the site and stop work until it has been removed or contained.
• Refrain from entering areas with extensive mold buildup.

4. Chemical Use/Exposure

• Be aware of your surroundings. If there is evidence (sight or smell) of chemicals or their use, avoid that area and request an Industrial Hygienist accompany you.

5. Sharp, jagged debris

• Tree limbs.
• Construction or demolition debris.
• Broken glass.
• Animal bites, both stray pets and wild animals.

6. Roofing and Working from Heights

• Ensure the use of fall protection systems: guardrails, safety nets or fall arrest systems.
• Identify areas of structural weakness.
• Identify ladder hazards and ensure their safe use.

7. Power Tools

• Ensure guarding on power tools is in good working order and always used.

 

• Inspect all extension cords, remove from service those that are damaged, cut or have exposed wiring and inner insulation.

 

• Use ground-fault circuit interrupters (GFCI) or double-insulated power tools that are approved by a Nationally Recognized Testing Laboratory.

8. Flood Waters (Drowning/Walking)

• Same as with driving, six inches of moving water may cause you to lose your footing and two feet of water will carry you away. Stay out of moving water.

 

• Even standing water can present similar hazards. The water most likely will not be clear; therefore you won’t see how deep even a small puddle is. Avoid walking in standing water unless you know it is safe to do so.

 

• Be aware of seen and unseen hazards such as building debris, tree limbs, and pot holes. Also floods bring mud and walkways can become very slick.

9. Noise

• Ensure the use of hearing protection when noise levels exceed 85 decibels. Generally, if you cannot hold a normal conversation at arm’s length due to noise, then hearing protection should be worn.

10.  Personal Decontamination

• Always wash hands with soap and water before eating, drinking, smoking, applying lip balm or cosmetics to prevent contamination of the mouth, nose or eyes with hazardous materials or infectious agents. Use a waterless alcohol-based hand cleaner if water is not available.

 

• Decontaminate raingear and rubber boots that have been exposed to potentially hazardous materials.

 

 

For more information on how to protect yourself and your family, visit CDC’s Flood Water After a Disaster or Emergency.

More Information from Centers of Disease Control (CDC) and World Health Organization (WHO):

• CDC. After a Flood
• CDC. Prevent Illness and Injury After a Disaster
• Ready.gov. Floods
• http://www.who.int/hac/techguidance/ems/flood_cds/en/

  Related Reading:

  http://www.newsweek.com/hurricane-harvey-infectious-diseases-flood-water-bacteria-viruses-656093

 

How To Keep Kids Fit Brooklyn Style

Source: How To Keep Kids Fit Brooklyn Style

Health Benefits of Spinning and How To Do It Right

 

These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

 

Here’s what it looks like.

 

Spinning is still hotter than ever because of all of the above and more.

 

Now you know why it’s so popular with men and women. Here’s how to do it right.

Proper set-up and form helps you avoid injury and maximize all those health perks.

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before a Spinning Bike Class

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

Now that you’re warmed up, I spoke with expert Spin Instructor, Julie Insogna.

Now that you’re warmed up, I spoke with Spin Instructor, Julie Insogna about your next move:

QUESTION:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT ARE THE BENEFITS OF SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT’S THE FIRST THING SOMEONE SHOULD DO WHEN ENTERING A SPIN CLASS?

JULIE INSOGNA:

QUESTION:

WHAT’S THE SECOND THING THEY NEED TO DO?

JULIE INSOGNA:

QUESTION:

THIRD?
JULIE INSOGNA:

QUESTION:

ANYTHING ELSE SPINNERS NEED TO KNOW?

JULIE INSOGNA:

QUESTION:

WHERE CAN PEOPLE TAKE YOUR CLASS OR FIND OUT MORE ABOUT IT?

 

Thanks, Julie!  

More Great Spin Tips by Deb Cheslow:

What to Wear in Spin Class

When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

If you are ready, try a few, making sure you don’t lean on the handlebars.

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

 

I also spoke with an expert from the Cleveland Clinic about spinning’s health benefits.

 

Don’t forget to bring water to spin class. There’s a holder for it on bike.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

And why you should too!

One thing I forgot to mention is you will absolutely loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, if you commit to it, the rewards are worth it.

Your physical and mental endurance will keep getting stronger as you look back on that first day and laugh in disbelief because classes go real fast for you now.

“Unleash the champion within.” ~Johnny G

blog contact:  maria.dorfner@yahoo.com

BE SURE TO TUNE IN TO GOOD MORNING AMERICA NEXT WEDNESDAY WHEN THE ARTIST OF MY FAVORITE SPINNING SONG RIGHT NOW WILL PERFORM: @LuisFonsi. LIVE. Only on @GMA #Despacito

 

 

 

Study: Teens Teased About Weight More Likely To Become Obese Adults

If you think teasing your teen about their weight is helping them, think again. You may be doing more harm.  Harm that can last well into their adulthood having them turn to more food for comfort.

 

Being a teen can be a challenging time for many children and for teens who are overweight or obese, the challenges can be even greater.

A recent study shows that teens who are teased about their weight are more likely to become obese adults.

Researchers asked nearly 2,000 school aged children about whether they had been teased by other children, or family members, about their weight.

When they followed up with these children 15 years later, they found that those who answered ‘yes’ were more likely to be obese adults, struggle with body image and develop unhealthy eating behaviors.

Leslie Heinberg, PhD, of Cleveland Clinic did not take part in the study, but says the results are a good indication that problems with weight-based teasing need to be addressed early on.

“”One of the primary ways people cope with this bad experience is by eating – they fall back into comfort eating; they fall into disordered eating behaviors,”” says Dr. Heinberg. “

“What this study shows, is some of the dieting behavior they utilize can be really unhealthy,”” says Dr. Heinberg.

Dr. Heinberg says one of the most interesting findings was that girls who were teased about their weight by family members, rather than peers, had the most problems as adults dealing with weight control and emotional distress.

“”Peers or family members, they might tease, or give somebody a hard time about their weight – maybe not with malicious intent – maybe they think, ‘oh, this will be good. It will motivate them to lose weight, it will motivate them to eat in a healthy manner,’ however, it’s actually more likely to derail them,”” says Dr. Heinberg.

Dr. Heinberg says home needs to be a place where children feel safe from teasing.

“The first goal is to make home a healthy and safe environment in which teens aren’’t feeling victimized about their weight, and giving them at least a safe spot at home where they don’’t have those experiences,” she says.

For parents who are concerned about their teen’s weight, Dr. Heinberg says it’s best to bring in a professional.

She recommends having a conversation with the child’s pediatrician before they’re seen.

They can tell you what a healthy weight is and develop appropriate strategies for addressing it.

 

OBESITY MAY BE PREVENTED BY:

PHYSICAL ACTIVITY

GOOD NUTRITION
(AVOID SODA, FAST FOOD, PROCESSED FOODS AND JUNK FOOD)

Teen Nutrition Meal Ideas at: http://www.stack.com/a/teenage-meal-plan

LESS SCREEN TIME

MORE SLEEP

Stay healthy!

maria.dorfner@yahoo.com

SOURCE: http://www.sciencedirect.com/science/article/pii/S0091743517301433

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How To Keep Kids Fit Brooklyn Style

When I was a kid all we needed to stay fit is a stoop and a ball.

Lucky for us we had a few more things, like a rope to play tug-of-war.

And touch football in the streets was popular.

And we loved jumping rope.

”

Or playing with hula hoops.

Girls also played softball & boys were in little leagues. My team was The Monkeys.  haha

We all held hands & sang Ring Around the Rosy and London Bridge Is Falling Down.

And there was the horse shoe toss game.

In gym class one kid spotted another one for sit-ups.

And we did jumping jacks.  Not in boots.  Must have forgotten gym clothes. Happens.

Another after school favorite activity –rollerskating.

We didn’t even wear helmets.  And our skates looked more like this.

We played basketball in the streets.  Darn cars got in our way. We’d make them wait.

We also loved stickball.  We usually fashioned one out of an old broom.

We jumped over fire hydrants. Sometimes, all them on the block. One. After. Another.

And used chalk for hop scotch and other creative games that kept us moving.

‘

Somebody’s Mom always kept an eye to make sure we didn’t get hit by a car.

As if they could do anything but scream. They never bugged us dinner.

Then, we heard some serious yelling to get inside.  NOW!

Then, it was back to playing outdoors. One kid had a pool. Two words. Marco. POLO!

We also walked around the neighborhood a lot.  No need to make a play date.

We played Hide n’ Go Seek or “Tag, you’re it!” and ran around laughing a lot.

Sometimes, our destination was nearby Dyker Heights Park so we could ride swings.

As our Dads played Bocci (like outdoor bowling for grown Italian men) there…

We sauntered to the adjacent golf course & got in trouble chasing & collecting golf balls.

Kids run REAL fast when men waving golf clubs chase them.  What a workout!

We also played handball after getting chased off the golf course.

Or rode our bikes.

We were always moving.

 

Even while indoors, we played games that had us moving, like TWISTER.

Or we danced to records imitating dancers on American Bandstand and Soul Train.

 

It all meant we burned off enough energy to  STOP EVERYTHING for Mr. Softie.

Then, kids sprinted downstairs or upstairs for money. There was also Danny,

Danny, the ice cream man. But, we weren’t obese because we weren’t sedentary.

No iPADS, no iPHONES, no sitting on the couch all day for us.  When school was done, we were outside playing and didn’t go back inside until weheard the screams for dinner.

Since we got out of school at 3 p.m. and dinner wasn’t usually until 7 p.m. we got a full
4-hours of physical activity and that didn’t include gym class at school.

Kids today look more like this.

Or this when they get home from school.

A study recently published in Experimental Physiology examined the effects of prolonged sitting (three continuous hours) on girls ages 9 to 12.

One group was asked to sit still, either watching a movie or playing video games for three hours, while another group exercised lightly at the beginning of each hour before sitting again.

At the end of the experiment, researchers found the group that sat still for the entire three hours experienced a major decrease in vascular function.

That 33 percent decrease in function means  the leg arteries were no longer working as well as they should.  In adults, this very thing—over time—has been linked to increased risk of developing heart disease. 

The bottom line is kids suffer from being sedentary just like adults.

When it comes to kid’s fitness it doesn’t cost much to keep them active. So take a note of all the things we did to stay fit while we were kids in Brooklyn to spark a few ideas.

A stick from an old broom, Spaulding ball, hula hoop, a jump rope, a handball, a waffle bat & ball, chalk, radio, roller skates, a rope for tug-of-war, TWISTER game, softball, basketball net, basketball, horseshoe toss –are all things still available and cheap.

Socializing in real life is just as important for kids as it is for adults.

Some of the things we did didn’t cost a penny.  Jumping jacks, dancing, running, walking, swimming and jumping hydrants were all free.  Limit gadget and TV viewing.  Encourage creativity when it comes to keeping them moving while having fun, even while indoors.

Healthy kids are happy kids that will grow up with healthy habits.

 

TIPS TO KEEP PHONE OR TV ADDICTED KIDS MOVING WHILE INDOORS

1. Set aside an hour a day for exercise. Make sure your kids know it’s exercise time. Be creative. You don’t even need to go outdoors. Some suggestions after you tell them to start by stretching.

A. Have them pick their favorite music. Crank up the music to dance up a storm.

B. Challenges as in who can do more jumping jacks

C. Jog in place

D. Get a hola-hoop or jump rope

E. Write compliments on pieces of paper and hide them around the house. Have the kids run around to find them. Winner gets a prize.

The idea is to keep them engaged, having fun and moving. If you can go for a walk outside, do that. Walking daily is a great lifelong habit.

TIPS FOR GREAT NUTRITION

Healthy habits start young. Meals are an important time for family to catch up on what’s going on in each other’s lives and in the world. It’s all a great time to serve healthy foods. Again, get creative in order for them to eat healthy.

1. If you’re too rushed in the morning to make breakfast, prepare hard-boiled eggs the night before. Tell your kids they’re in the refrigerator for breakfast. It’s a better option than sugar loaded cereals.

2. Take your kids grocery shopping with you and have them pick items out of the fruits and vegetables section. Keep a large bowl of grab-and-go fruit handy. Bananas, tangerines, peaches, plums –ask your kids what their favorites are and keep them on hand.

3. Avoid soda, sugary drinks and sugary items. Try to keep your pantry stocked with healthy snacks like almonds (sliced ones mixed with sunflower seeds without shells) in a bowl or walnuts, blueberries or look for crackers made of veggies or grain rice cakes if they prefer chips. Baby carrots with hummus dip is another good crunching choice. Switch ice cream with greek yogurt and berries on top.

4. Keep kids hydrated with water. If they don’t like the taste of water look for flavors to add that don’t contain lots of sugar.

5. Avoid Fast Food. It doesn’t take much time to go the grocery store once and plan a week of healthy meals for kids in advance. Get creative with healthy desserts or treats.

You can also visit a Nutritionist on-line or through your Physician. TeleHealth is big right now, so there’s no reason you can’t do so virtually or do a search on-line for more helpful tips. Make sure they’re not ads for bad foods in disguise. Read labels.

Sleep is also important to kid’s health, so you want to make a cut off time for screen usage, albeit TV, phone or games.

Again, healthy habits start young and if they can develop them early, you can save them a lifetime of being at higher risk for disease or chronic illness.

Stay healthy!

maria.dorfner@yahoo.com

Why You Need To Protect Eyeballs From Sun

 

Most of us think to pack the sunscreen when heading outdoors into the sun, but we might not always remember to grab a pair of shades.

 

According to Reecha Kampani, M.D., an ophthalmologist at Cleveland Clinic, putting on sunglasses is more than a fashion statement.

She says protecting eyes from UV rays is just as important as protecting skin.

“”UV protection is good for all kinds of structures of the eye, like the eyelids, the cornea, conjunctiva, the lenses and retina tissue itself,”” says Dr. Kampani. “”You can get damage and changes of the eye with exposure to UV light, so protection is very important.””

Dr. Kampani says it is actually possible to get a sunburn on the eyelids and while rare, if exposed to too much UV light, the cornea, which is the clear tissue over the eye, can get a thermal burn, which can be very painful.

“Long-term exposure to UV light can lead to the formation of cataracts or macular degeneration.”

Dr. Kampani recommends wearing sunglasses and a wide-brimmed hat even on moderately sunny or overcast days, to make sure eyes are protected.

Wrap-around sunglasses are best if heading out in the sun all day, as they can keep light from coming in through the top and the sides of the glasses.

The good news is that people don’’t have to spend a fortune to keep their eyes protected.

Dr. Kampani says buying discounted sunglasses is fine, but it’’s a good idea to replace inexpensive glasses yearly.

“”If you’’re buying lenses that are at more discounted places, that’’s fine,” said Dr. Kampani. “A lot of times they still do have full protection, but you have to keep in mind that it could be something that’s more temporary, like a spray-on coating, that won’t last as long.””

It’’s also a good idea to keep in mind that artificial UV light, like the kind that is found in tanning beds, is just as bad for the eyes as it is for the skin.

Remember, when you’re outdoors or out in the field as we say in TV, wear sunglasses OR a hat to protect your eyeballs.

Stay healthy!

 

maria.dorfner@yahoo.com

 

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Maria Dorfner is the founder of NewsMD Communications, specializing in health and wellness since 1993.  She began working in media in 1983 on the Today Show at NBC in New York City as a p/t fill-in for co-host, Bryant Gumbel’s assistant while she was still in college. She also worked part-time in Barnes & Noble bookstore at Pace University (she worked at Barnes and Noble Fifth Avenue during all of high school) and part-time as a sales associate in Sak’s Fifth Avenue. She is an English major with national honors and Political Science minor. She served in NYC’s Intercollegiate Model City Council, having been selected by her Political Science Professor to join honor pre-law students on the council with actual council members to represent NYC on the council.

Upon graduation, Maria was hired full-time at NBC. Three years later, she helped launch their cable station, CNBC out of Ft. Lee, NJ.  She produced three talk show pilots that were successfully nationally syndicated with a Who’s Who in medicine, media, politics and entertainment as guests. She conducted research, fact-checked, wrote questions, pre-interview guests in the green room and produced segments and shows from concept to completion.  She was director of research for Ailes Communications, a political consulting firm and production company run by the departed, Mr. Ailes who went on to become president of CNBC and later chairman of Fox News Channel.

“I never saw the negative side of Roger. Yes, he was tough. Yes, he’d fire someone on the spot, but he was nothing but respectful of me and other female colleagues. He was a media genius and I was fortunate to learn from him. Anyone that says otherwise didn’t know him. It was a different time then. Women, including myself didn’t dress like we were going to a nightclub to tell the news. We were professional. Ever notice the first women to shout sexual harassment look like they’re either doing a push-up bra or pantyhose commercial while anchoring? They’ll defend themselves by saying they should be able to dress however they want and not expect anyone to treat them differently.  Really?   I don’t expect my male colleagues to come to work bare chested with suspenders. And then sue me if I make a comment.  It’s ridiculous. I think a bit of common sense and professionalism in order.”

In 1993, Maria created 7 half-hour original health series for CNBC. They included Healthcare Consumers, Healthy Living, Lifestyles and Longevity and others.
She co-anchored them for 3 years before joining NBC Miami as their medical and special projects producer. She then relocated to North Carolina and launched her own production company, while producing 21st Century Medicine documentary series for Discovery Health, weekly JAMA Reports for networks and medical segment for iTV. She traveled to Stockholm, Spain, Paris, London and all over the U.S. conducting interviews and filming segments.

She won a Media Recognition Award from the American Heart Association for national series Heart Smart, an Outstanding Achievement Award from the March of Dimes, a Medical Reporting Scholarship from the American Medical Association, a Freddie Award for Excellence in Medical Reporting, an Advanced Writing Scholarship from NBC News, an Outstanding Leadership Abilities Award from Pace University, a Commitment to the Advancement of Women in Media Award from her alma mater, Pace University.

She mentors journalism students and is the author of PRESSure: Break Into Broadcasting, Healthy Within and a little cookbook she created for her family to preserve family recipes called, Health, Heart & Humor In An Italian-American Kitchen.   Her books are available at Barnes and Noble and Amazon. She has worked with a Who’s Who in Medical and Health, trained PR departments, trained people wanting to work on-camera, and created a newsroom from scratch for MedPage Today and others, trained associate producers on Good Morning America to be producers, and in 2000 launched the Cleveland Clinic News Service (CCNS).

This is her blog.

“I’m blessed with amazing health all my life;  doctors ask what I do.”

~Maria Dorfner

contact:  maria.dorfner@yahoo.com

Why Spinning Is Hot & How To Do It Well

 

These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

 

Here’s what the bike looks like.

 

Spinning is still hotter than ever because of all of the above and more.

 

Now you know why it’s so popular with men and women. Here’s how to do it right.

Proper set-up and form helps you avoid injury and maximize all those health perks.

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before Spinning

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

Now that you’re warmed up, I spoke with Spin Instructor Pro, Julie Insogna to get more tips:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

During Hurricane Sandy in 2012, I was living in Hoboken NJ without electricity for several days.  It was such a depressing time to see so much of my community struggling with damage from the storm.

My sister convinced me to take a trip into NYC to take a spin class with her.

She had been begging me for years but I always said no as it sounded horrible to me!  But I needed to do something to get me out of the house so I decided to go.

Within one minute of my first class I knew this was the perfect exercise for me!

The music, the lights, the control I had on how hard I could work (or not!), the energy from other people in the class, watching and following a bad ass instructor- and then there was the emotions of the ride- I could not believe there was a type of exercise out there that would make me FEEL emotional.

I will forever remember the playlist included a Whitney Houston song and I just cried eyes out because it had been such an awful week at home and I cried while spinning- I was sweating, crying and loving exertion single minute of it.

I knew in that very first class that I wanted to be an instructor and I wanted to try and give that kind of power and passion to others!

Amazing. It was a mind workout as well as a body one. What are physical benefits?

Many people do not realize that spinning truly is a full body workout.

The biggest benefit of spinning is the cardio workout- in 45 minutes you will experience optimum cardio exercise and burn maximum calories.

Instructors take riders on a fitness journey of intervals bringing your heart rate up until your breathless and back down to a moderate level.

Your lungs and your heart are getting the exercise they need!

The best part is in addition to a getting a cardio workout your will tone and build muscle not only in your legs which is an obvious benefit but in your upper body and your abs as well.

The variety of sprints and climbs and flat roads with an increased resistance will tone your entire body.

Focusing on form and increasing your resistance from class to class and within song to song will absolutely build muscle, tone your body and increase your cardiovascular strength!

Yes, abs get a workout too. First thing people should do when entering a class?

Absolutely always introduce yourself to your instructor and tell them it is your first class.  This is an absolute must.

Instructors are trained to give advice to first time riders to keep them safe and also have them enjoy their first ride.

Since spinning classes can often be very intense, an instructor can explain to the first time rider that they need to pace themselves during class.

There may be modifications to the amount of resistance in a first class depending on the person’s fitness level.  I always advise first time riders to pace themselves throughout their first class which is usually 45 minutes.

New riders tend to go really hard for the first two songs and then feel burned out right away.

The secret to success is pacing yourself through the first class. Focus on form, breathing and listening to the cues of the instructor.

This will guarantee a safe first ride and one that makes you want to come back for more!

Great advice. Second thing they need to do?

The second more important thing is proper bike fit.  An instructor a studio employee should ALWAYS set up your bike on your first ride.

One of the biggest benefits of spinning is being low impact on your joints and especially your knees and it has a very low risk of injury but you have to have a proper fit on your bike.

Your legs need to have a slight bend at the knee and your arms need to be at safe distance to your handlebars.

Your back also needs to have proper form with a straight and not a curved spine.

All instructors are trained in bike fit so don’t guess- just ask for help!

Third?

Bring water and more water.  You will sweat!  A lot!

And you need to replenish with water during class. Instructors will always cue you to drink.  Sweating all the toxins out is another giant benefit of spinning so replenish that fluid with some fresh hydrating water!

Water. Absolutely. And there’s a built-in spot to hold it on the spin bike. Instructors are great about reminding people to hydrate during classes. Any other tips?

Breathe!

I have been teaching hundreds of classes over the past few years and the one thing I always see is people holding their breath when riding!

Exhale.  Let your lungs get that oxygen in and out.

Just like in all exercises breathing is key but in spinning it is even more important.  Also, your first class maybe a little overwhelming.  It goes by very fast.

I always tell first time riders to take at least 2 classes in one week (3 is ideal).

This will help you truly get in the mindset of how it all works.

The muscle memory for the second class is key.

I 100% guarantee after one or two classes, you will become addicted just like me and you will see your body change and you will feel so good with those endorphins flying after each class!

Agree.  Where can people learn more about your amazing class?

I co-own and teach at Prime Cycle in Hoboken NJ– I teach 6 classes a week- check out our website www.primecycle.com and all first time riders can ride for free!

Thank you, Julie Insogna!

 

NEXT, MORE GREAT SPIN TIPS BY DEB CHESLOW:

What to Wear in Spin Class

When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

If you are ready, try a few, making sure you don’t lean on the handlebars.

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

And why you should too!

One thing I forgot to mention is you may loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, as we’ve heard from Spinning Pro, Julie Insogna, Co-Owner of Prime Cycle in Hoboken, NJ — if you commit to it, the rewards are worth it.

Your physical and mental endurance will keep getting stronger.

“Unleash the champion within.” ~Johnny G

 

Be sure to tune into Good Morning America next Wednesday when my the artist of my favorite Spinning tune will be performing LIVE!

blog contact:  maria.dorfner@yahoo.com

Is It Okay To Drink From A Garden Hose?

 

Drinking out of the garden hose is something many of us did as kids to beat the heat.

However, according to Dan Allan, M.D., of Cleveland Clinic, drinking from the hose carries some significant risks, and is something parents should try and steer their children away from.

“”We’’ve learned some things more recently that would certainly talk about the risks,”” says Dr. Allan. “”Probably the biggest risk is some of the chemicals that are in the water itself.””

Such chemicals include BPA (Bisphenol A) and PVC (polyvinyl chloride), which have both been banned from children’s products.

Dr. Allan says these types of chemicals have been linked to cancer, hormone problems and developmental problems in children.

“”If there’’s lead – that can lead to a host of neurological problems – so there are a lot of things to be concerned about,”” says Dr. Allan.

While skipping sips from the garden hose all together is the best way to prevent problems, there are some measures parents can take if they just can’t keep kids away.

Dr. Allan says some hoses are made without harmful chemicals, and are marked as such.

He says the hose fixture matters as well. Brass fixtures, for example, release lead which will contribute to health risks.

If drinking out of the garden hose is unavoidable, the best thing to do is to let the water run for a few minutes before taking a drink.

Doing so will flush out water near the top of the hose that could be contaminated with lead, mold or bacteria.

Dr. Allan also says to make sure the hose is stored properly.

“If the hose sits in the sun or is stored in the sun, it will release a lot more chemicals,”” adds Dr. Allan. “

“If you’re going to use a hose for drinking, certainly it should be safe, but store it out of the sun because the sun’s heat will release the chemicals.””

 

You can find a variety of chemical free garden hoses on Amazon:
https://www.amazon.com/Water-Right-Polyurethane-Drinking-Fittings/dp/B003P9XAAA

MEDIA:

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blog contact: maria.dorfner@yahoo.com

 

I Love Watermelon. Why You Should Too.

Ah, watermelon.  So refreshing on hot summer days.  Love it.

So, it’s great to know it’s jam-packed with health benefits, including reducing muscle soreness the day after a workout.  Fellow fitness enthusiasts rejoice.

According to a study in the Journal of Agricultural and Food Chemistry, the amino acids citrulline and arginine in watermelon, help improve circulation. That’s not all.

A prior study published in the Journal of Applied Physiology reports watermelon’s citrulline may also help improve your athletic performance.

Study showed improved performance in high-intensity exercises like cycling & sprinting.

 

It also contains amino acids, which you need to make protein function optimally.

Watermelons are almost 100 percent water, and everyone knows I love H2O.

Other nutrients worth noting are Vitamins C, B6, A, lycopene (the redder the watermelon, the more lycopene!), antioxidants, and potassium. Zero fat.

 

Lycopene is tied to reducing prostate cancer cell proliferation.  Source: Nat’l Cancer Institute. 

Good electrolytes help prevent heat stroke. Great choice when temps rise.

Watermelon also contains choline. That helps lower chronic inflammation.

A study published in the American Journal of Hypertension found watermelon lowers blood pressure in obese adults and helps reduce hypertension.  Stress can cause inflammation flareups in your body. Anti-inflammatory foods help reduce that.

Just like exercise. Walking outdoors in nature (pollution also causes inflammation), preferably laughing with loved ones or friends is great for your health and well-being.

When you lower stress, you lower inflammation and pain in your body.

And there’s another benefit for your looks.

According to Cleveland Clinic Vitamin A and C in watermelon are great for your hair and skin. It keeps it moisturized from the inside and promotes new collagen and elastin cells. Just one cup contains nearly one-quarter of your recommended daily intake.

It increases blood flow, which is heart healthy. And fiber in it keeps you regular.

And if that’s not enough, a study published in Menopause found postmenopausal women benefit from improved blood flow and reduce their accumulation of excess fat from the arginine and citrulline in watermelon.

Women in the study who took watermelon extract for six weeks saw decreased blood pressure and arterial stiffness compared to those who did not take watermelon extract.

Make sure the watermelon is ripe and red, which means higher concentrations of phenolic antioxidant, beta-carotene and lycopene.

Tomatoes, another favorite, are also high in lycopene.

One cup of cooked tomato contains almost 25 mg. One fresh tomato contains 3.7 mg. Again, lycopene reduces inflammation in your body and builds your immune system.

 

These dessert options at get togethers keep family and friends healthy.

Healthy choices make you feel your best. Select a variety of fruits & veggies.

Disclosure:  I haven’t been paid to sell you watermelon.  I really do love it. Just to be fair, here are OTHER amazing hydrating foods.

Adults need one & 1/2 to 2 cups of fruit each day, so mix it up!

Don’t forget too much watermelon will leave you feeling bloated.
So, stick with the recommended amount.

Again,  that’s 2 cups of diced watermelon OR
a small 1-inch thick wedge of sliced melon.

If you have Diabetes Medline.com did a terrific article called “Can I Eat Watermelon If I Have Diabetes?”  The following is an excerpt from it, but I highly recommend reading the full article at:

http://www.healthline.com/health/diabetes/watermelon-and-diabetes

Although eating watermelon has its benefits, you should consider balancing your diet with fruits that have a lower GI. Be sure to pick up fresh fruit wherever possible, as it doesn’t have any added sugars.

If you want to buy canned or frozen fruit, remember to opt for canned fruits soaking in fruit juice over syrup. Be sure to read the label carefully and look for hidden sugars.

Dried fruit and fruit juice should be consumed less often than fresh fruit. This is due to calorie density, sugar concentration, and smaller recommended portion sizes.

What are other diabetes-friendly fruits?

Diabetes-friendly fruits with a low GI include:

• plums: 2 whole plums have a GI of 24 and a GL of 4
• grapefruit: 1 average size has a GI of 25 and a GL of 7
• peaches: 1 large peach has a GI of 28 and a GL of 5
• apricots: 5 whole apricots have a GI of 34 and a GL of 6
• pears: 1 small pear has a GI of 37 and a GL of 2

And one more bonus. Kids love watermelon too.

Stay healthy!

maria.dorfner@yahoo.com

 

 

New Study: Diet Soda During Pregnancy Could Mean Overweight Child Later

Many pregnant women worry about what’s safe and not safe to drink while expecting.

A recent study says women with gestational diabetes who drink diet soda during their pregnancy could be putting their children at risk for weight gain.

Salena Zanotti, M.D., of Cleveland Clinic did not take part in the study, but said previous studies have shown that drinking diet soda in moderation during pregnancy is generally safe, but this most recent study is the FIRST to look at the potential impact long-term.

Researchers looked at data from more than 900 pregnant women with gestational diabetes between 1996 and 2002.

About nine percent of the women surveyed drank at least one diet soda per day.

“”What they found, when they looked up to seven years – which is a long time so far for these studies – that their infants, especially the boys, had a higher risk of being overweight and being obese,” says Dr. Zanotti.

Researchers say the women who consumed diet soda were 60 percent more likely to have babies with a high birth weight compared with women who did not drink any diet soda during pregnancy.

Likewise, the children born to the women who drank water instead of sweetened beverages were 17 percent less likely to be overweight by age seven.

Dr. Zanotti adds,  “What remains to be determined is whether the diet soda alone was the problem, or whether the women who drank diet soda also ate diets high in fat and sugar.”

She says sometimes pregnant women will eat sugary and high fat foods and think it’’s okay if they’’re drinking diet soda, when really it’’s only okay to drink it if they’’re eating a well-balanced, low fat, higher protein diet.

“If you wanted to have an occasional soda, you could have one a day, if that’s what you want to have,” says Dr. Zanotti. “

For some people they’’ve given up a lot of things that they really like and this is their one vice and I think that’s fine, if they’’re doing everything else correctly.”

Dr. Zanotti says, “Water should be a woman’s beverage of choice during pregnancy.”

She says too much sugar is a problem whether it’’s real sugar or a sweet substitute.

“Excessive sugar intake leads to excessive pregnancy weight gain, which means a higher risk of having bigger baby and a higher risk of having to deliver the baby via a cesarean section.”

 

 

SOURCE: https://academic.oup.com/ije/article/doi/10.1093/ije/dyx095/3861466/Maternal-consumption-of-artificially-sweetened

Bottom line:  Stick to water.

Also, if you’re unaware an updated American Academy of Pediatrics recommendation urges parents to avoid giving fruit juice to children under one year of age.

Children’s health is so important and it begins at pregnancy.

MEDIA:  For Soundbites and B-roll:

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Stay healthy!

contact: maria.dorfner@yahoo.com