Surfboard Construction Pt 2 . Fibreglass is actually a trademark, like Hoover or Kleenex and so isn’t strictly the name of the material. A fibreglass skin is actually a composite material, made by soaking woven glass fibres with a liquid plastic resin, which then hardens. The fibres provide the strength and stiffness, whilst the cured resin binds the fibres together, and becomes a waterproofing. There are two types of resins used in this process, the first is polyester and the second is epoxy – if you ever hear someone say that fibreglass and epoxy are two different materials, politely correct them; both are fibreglass. The two resins do have differing properties, so lets start with the more traditional option of polyester. Polyester resin has been used in boat building for many years and so its cheap, quick and easy to work with. You can also add chemicals to control the speed of hardening. There are a few downsides; it’s really smelly and the hardening agent is extremely toxic, which makes the glassing room a not so pleasant place to have dinner. ![]() As time goes by, the polyester resin becomes more and more brittle, and is likely to crack. We mentioned in part 1 the yellowing of boards being mostly cosmetic, this time a yellowing board may signify a weakening in the stiffness and flex pattern. Consequently, epoxy is a much better resin for surfboard construction. It has a higher strength to weight ratio, and is more resistant to cracking compared to polyester as it ages. Epoxy also works better as a bonding agent within the construction, it can have a 2. Epoxy doesn’t degrade in quite the same way as polyester, it doesn’t yellow as fast, and also any yellowing is more a cosmetic downfall, rather than a reduction in the boards integrity. The problem with epoxy comes down to the price; 3- 4 times more expensive than polyester. ![]() During the drying process its not as controllable, and this process can vary with humidity and temperature. There also seems to be more people allergic to epoxy, than polyester; a small number of companies are working on ways to remove the chemical causing this sensitivity, but nothing market wide yet. ![]() Epoxy can be used with any of the core materials, and there are many odourless versions available, and so day to day its a much agreeable process for shapers. Screening resin over a fibreglass cloth. The most common fibre found in surfboard construction is glass, and strangely it’s the same stuff you find in your home windows. There are several variations of glass; E- Glass is the most common (the E stands for electrical as the product was originally formulated to carry a current). You may also hear of S- Glass; the S stands for strength, and using S- Glass can make your board up to 1. EzyFit Waist Trimmer - Premium Weight Loss Exercise Ab Belt - Back Posture Support - Stomach Sweat Wrap. Supermodel SHORTBOARD - by Curve size 5'6 to 7'2 5.0 out of 5 stars 5 $45.50 - $46.50 Surfboard Sock Cover - Light Protective Bag for # 1 in. Skateboard, longboard, or cruiser board? Hey what up so I am reallyy getting into skateboarding/ longboarding etc so can anyone tell me a good board to start out with? I really think I'm going to go towards the longboarding side because I don't want to do. How much does a surfboard weigh? SAVE CANCEL already exists. Would you like to merge this question into it? MERGE CANCEL already exists as an alternate of this question. Would you like to make it the primary and merge this question into it. Nicole Scherzinger Answers in Her Own Words The X Factor judge shares 11 things you never knew about her. Karen Borsari Topics: celebrity advice. I used a simple crochet stitch and a size 6 hook (I'd recommend using bigger.::::SUBSCRIBE:. Finally my Curlformers Review is here!![]() There are two other fabrics used commonly; Carbon Fibre and Volan glass. Volan glass is actually a treatment, kind of like scotch guard; E- Glass wasn’t proven too well in a marine environment and so is treated with different materials to counter that, and Volan became the scotch guard treatment to keep the water out. E- Glass was the standard in boat building throughout the sixties, but because it had to be chemically treated, the weave was thicker and soaked up a huge volume of resin becoming very heavy on completion – which in the log/longboard resurgence recently is the favourable option. Carbon fibre is the opposite of this; it has a huge strength to weight ration, it’s incredibly stiff, but can be brittle under compressed – sometimes its mixed with kevlar to reduce the risk of shattering; becoming carbon kevlar. Weight for weight carbon soaks up more resin, but because it is so much stronger, you can use an infinitely lighter weave of cloth to get the same strength. There are a number of problems with carbon; its expensive and often black in appearance which may not be aesthetically pleasing to some (and can melt your wax off in warmer climates). Also it is very stiff, and a pure carbon board has almost no flex, though again some people like that. There are a couple companies that make pure carbon boards, like Black Dart and Aviso. All of these fibres are typically measured in weight per square yard of a given thickness; 4 or 6oz are the standard weights, which means 4oz per square yard or 6oz per square yard. Usefully a square yard is similar in size to a standard shortboard, and so the calculations are quite straight forward; the only complication is that those are dry weights, so a good glass job should probably match the cloth and the resin about 1 for 1 – so the skin on a shortboard with a layer of 4oz cloth on the deck and bottom plus 4oz on each side of resin, would be about 1. Now the downside is that single 4oz on the deck and single 4oz on the bottom would be quite weak, so you could use more than one layer on each side, and can quickly triple the strength and stiffness of the board for only about a 2. This is where the core and skin’s relationship comes together; by having a lighter core you can use more fibres and resins to make a stronger board for the same weight. There is also a technique called vacuum bagging which sucks out a lot of the excess resin, as you don’t need a huge amount of resin to hold the fibres together, so again reducing unnecessary weight. There is one type of skin material that is not a composite. Wood skin boards look beautiful, but as mentioned in part 1, it’s a heavy material. So wood skins need a light core in order to remain functional – Grain and The Imaginary Surf Company are making hollow all wooden boards that are strikingly beautiful, and often the weight increase isn’t. They are not solely wooden skins as they also use layers of fibreglass to strengthen them. Cross section through Fire. Wire’s Timber. Tek sandwich construction. Taking several materials, capitalising on their qualities and layering them up is known as sandwich construction, and even though all surfboards are made using this method within the industry we tend to mean multi- layered skins. The most well known sandwich construction is probably the Surf. Tech surfboard, they use a light EPS core, epoxy resin glass and a cellulose fibre that creates a light, strong surfboard known as TUFlight. Different companies use different material layer orders and varieties. Epoxy resin is almost universally. These boards tend to get a lot of criticism from all different corners of the industry, some people don’t like the flex pattern or feel, and at one point there were a lot of shapers concerned about mass produced surfboards stealing their slice of the pie. The internet is full of misinformation and negative reviews of sandwich construction, so it can be difficult to sift through to the actual science. In reality, there were some badly produced boards of this style through the eighties and nineties, but they are difficult to find now. The modern boards have had a huge amount of research and development gone into them by big companies, and consequently a surfboard with an engineered flex pattern can both surf better, and last longer than a traditional surfboard. Interestingly, the one myth that continues to surround sandwich construction boards is that because they are so light weight, they are too buoyant – thus making it more difficult to engage the rail during manoeuvres. A lighter board would float higher than a heavy one in the water, and a Surf. Tech could be 2. 5% (approximately 1lb) less weight than a normal board. But considering the weight of the board and rider combined – as an overall package, losing 1lb of weight from potentially 1. It would be like going to the bathroom before a surf and then complaining you can. By feeling different, but not obviously knowing why, people jump on the most obvious reason; which is the weight – but by running the numbers we can debunk that. Felipe Toledo going for a big air, but to the rest of us, lets drop the prejudice. So, what should you ride? Well to answer simply, you should ride the board you like most. Kelly Slater uses EPS Epoxy boards when he surfs in smaller weaker waves, but goes back to PU and Polyester in bigger conditions – because he likes the way those boards feel in those types of conditions. PU and Polyester is the cheapest, and easiest way to make a custom board. The mass produced EPS and Epoxy boards are a lot stronger and more able to take the abuse we throw at them. From an environmental stand point, Epoxy and EPS are slightly better, and the sandwich boards can provide the longest lifespan. In reality, the impact of these materials is nothing compared to the CO2 we produce driving up and down the Pacific Coast Highway looking for waves. The best thing to do is just go out there and demo a few boards, go to shops and demo days, find out what you like and what feels good under the conditions you surf. At the end of the day, to most surfers the construction of the board doesn’t nearly matter as much as you think, and certainly doesn’t matter as much as the shape and volume. How to Skateboard (Beginners) (with Pictures)Shift into the riding position. When you get moving, you need to shift your riding foot sideways, more like how you were standing when you had the board still on the grass, and bring your pushing foot up to rest lightly on the fishtail at the back of the board. Your knees should be slightly bent, but you should be generally standing upright, with a straight back, to learn to balance correctly. This is the most stable and safe riding stance, and having your back foot already on the tail makes a quick kickturn easier. This is the most difficult thing to learn when you're first getting started, but the good news is you'll be riding successfully when you get it figured out!
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![]() ![]() The basic idea behind weight loss is to burn more calories than you consume. The fundamental reasons for exercise are to increase health, fitness and functionally by making your body work slightly beyond its current physical capabilities. Kettlebell training is a highly effective form of exercise for overall health, wellness, strength, speed and flexibility and can be modified for specific conditioning goals such as sports performance, injury rehabilitation, strength training or weight loss. Kettlebell training can also be used as a supplement or change of routine from other types of exercise. Kettlebell training incorporates many combination exercises, meaning the exercises work several major muscle group at once. High repetitions, momentum and short rest periods between sets are important components of kettlebell workouts. ![]() Tips & Plans; Weight Management. Killer Kettlebell Workout. Drop the dumbbells and define your whole body with this circuit. These factors increase heart rate, increase oxygen intake and the number of calories expended, thus leading to weight loss and increased cardiovascular health. According to Vanessa Bader, . For every pound of muscle gained, your body burns 3. This adds up to three pounds a year and 3. Therefore, even a small gain in muscle size decreases body fat levels and increases your muscle to fat ratio. Kettlebell exercise increase your resting metabolic rate. Your metabolism is the number of calories you're burning at any one time, Your resting metabolic rate depends on your fat- free mass. ![]() ![]() Your fat- free mass is everything in your body that is not fat, including bone, blood, organs and tissues. The greater your fat- free mass, the more energy your body expends to keep going. The fitter person is more efficient at consuming energy, so he burns a larger quantity of fat, thus losing weight. Kettlebell training provides aerobic and anaerobic benefits. Anaerobic exercise, strength training, such as weight training, and sprinting use sources in the muscles for energy. Aerobic exercises, endurance training, like jogging, use oxygen in the blood for energy. Long sessions of aerobic exercise are most associated with weight loss, but a combination of aerobic and anaerobic exercises, called cross training, has proved to be more beneficial for overall health, fitness and weight loss. Proper kettlebell training develops your musculoskeletal system, cardiovascular system and increases your metabolism, leading to a positive change in body weight and body composition. ![]() The Slow- Carb Diet: A Guide to the Low- Glycemic Index Diet. Cut Calories with Low- GI Foods. You've eaten your weight in grapefruit, counted your share of fat grams, and sworn off bread, pasta, and every other carbohydrate, all in an effort to squeeze into your skinny jeans. Now you can finally breathe easier: The next big thing in weight loss isn't low- fat, low- flavor, or low- carb. It's the low- glycemic index diet, and if you haven't already heard of it, you will. Research is beginning to confirm what popular diet plans like The South Beach Diet (St. Martin's Griffin, 2. Eating a diet composed mostly of foods with a low glycemic index may help you cut calories without cravings by balancing blood- sugar levels. 7 ways to slow carb your favourite meals. Where does this fit with the low slow carbs? Are you saying that even if the calories of your slow carb diet are higher than what you burn.Slow Carbs, Not No Carbs. Research confirms the best diet to drop those extra pounds is a diet that consists more of what I like to call . Whereas foods that cause a slow. A low-carb diet restricts sugary foods. This increases fat burning and makes you feel more satiated. List of Slow-Burning Carbs. When looking to add more slow-burning carbs to your diet. Healthy slow-burning dairy foods include skim milk and fat-free. Slow and fast burning carbs. What are some examples of fast burning carbs and some examples of slow burning carbs. 110 Pounds and Counting. Lean proteins and healthy fats round out the rest. But that's not the whole story. Glycemic- index diet plans are some of the most complicated ever to hit the bookstore shelves. Some allow carrots, some don't. Some say bananas are okay, others say they're not. What most experts do agree on, however, is that following one may not do any harm and can even confer health benefits beyond basic weight loss. Before you try one, here's what you need to know. ![]() The Glycemic Index Equation. The glycemic index (GI) is a system of ranking carbohydrates based on how much they raise blood- glucose levels. It was originally developed for diabetics, but its usefulness has grown with our understanding of the impact blood- sugar levels have on hunger. According to Christine Pelkman, Ph. D, an assistant professor of nutrition at SUNY Buffalo, the theory goes: You eat a carbohydrate. The rise in blood sugar triggers a boost in insulin production. Insulin reduces your blood sugar, which leaves you feeling irritable and lethargic. You're left at Krispy Kreme's door, begging for a doughnut. Daily exercise helps, and so do regularly spaced snacks and meals, but your food choices are key. That's where low- GI foods come in. Foods with a GI lower than 5. GI of more than 7. ![]() ![]() ![]() ![]() Low- GI foods have a more moderate effect on blood- sugar levels, primarily because they slow digestion . Research also shows that eating a low- GI diet may help prevent insulin resistance, which is a likely culprit in the development of diabetes. ![]() ![]() For one thing, it's difficult to know what to eat unless you carry an extensive list like ours around with you. Just try picking out a breakfast cereal: All- Bran has a low GI (3. Bran Flakes has a high one (7. And, oddly, sugar has a lower GI (6. You have to take into account that the cake also has more fat, sugar, and calories and less fiber. And when you start combining foods, their effect on your blood- sugar levels changes. But before you give in to your doughnut desires, relax. Here's how to reap the benefits of a low- GI diet. Replace as many as possible high- GI foods in your diet with healthy lower- GI alternatives. Add or substitute at least one healthy low- GI food at each meal. Include protein and fat whenever you eat a high- GI food. Choose low- GI whole grains over refined as often as possible. Reduce the blood- sugar impact of any food by pairing it with one that has a lower glycemic index. For example, smother waffles (high- GI) with blueberries (low- GI). Control portions. Katz. Slow- Meal Makeovers. Instead of: Instant oatmeal. Try: Old- fashioned oatmeal. Why: The chewiness of old- fashioned oatmeal is largely due to the high percentage of hard, compact starch granules, as well as fiber. These granules are more complicated to break down, and they slow the digestive process. In contrast, much of the starch in instant oatmeal has been presoftened during processing, so it's digested more quickly. Instead of: Turkey sandwich on whole wheat; baked chips. Try: Turkey on 1. Why: Stone- ground whole wheat is coarser, which makes it slightly more difficult to digest (that's a good thing). The avocado provides fat and the tomato soup is acidic. Fat and acid both slow digestion by delaying the rate at which food leaves your stomach. Instead of: Pretzels. Try: Apple slices with peanut butter. Why: The apples provide fiber and the peanut butter adds fat, both of which slow digestion. Instead of: Veggie stir- fry with instant white rice. Try: Chicken or tofu stir- fry with vegetables over basmati rice. Why: Like instant oatmeal, instant white rice gets digested very quickly because processing has softened much of the starch granules. Basmati rice is a better choice because the starch granules are more compact. The protein from the chicken or tofu helps slow digestion. Instead of: Rice pudding. Try: Low- fat frozen yogurt with strawberries. Why: Strawberries add fiber and acid, which slow digestion. Low Glycemic Index Foods. Foods with a GI Score Lower Than 5. ![]() Buy Cheap Medication Online. ![]() ![]() ![]()
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She joined Team Bombshell, and coach and IFBB pro Gennifer Strobo helped her move toward her goal: a pro card. Gaston buckled down and did five shows that year, placing top five in all of them; she was on the fast track for her card — every competitor’s dream — but something was missing in the big picture: her family. ![]() Johnson: 9781890320010: Books - Amazon.ca. Americans spend over $35 billion each year on weight loss schemes and products. Oxygene burns fat and it's so simple to do! Oxygen (O) and water Oxygen and. ![]() ![]() ![]() Related: Make Your Shoulders Pop“I have three kids and a husband, and I decided that it was more important for me to be present as a parent and a wife and less important for me to travel and eat out of a plastic bag,” she says. I will never say I won’t go back . But in my mind, I already earned my pro card. I don’t need someone to tell me I earned it.”Juggling Act But just because she is cooling her plastic heels for the moment does not mean Gaston is slacking on her physique: She still maintains a solid workout schedule and trains when her kids are in school “to alleviate the mommy guilt,” she says with a laugh. She follows the workout protocol she learned while with Team Bombshell: an old- school approach that focuses on bodypart training, symmetry and balance. Her workouts previously had been more Crossfit style — fast and furious and intense — but Gaston liked her results so much that she stuck with Strobo’s style and still does it today, and she embellishes it with high- intensity interval training (HIIT) cardio five days a week. It’s a good stress release.”Barbell Push Press. Setup: Stand with your feet hip- width apart and hold a barbell in the front rack position — resting across your front delts and clavicle with your elbows flipped underneath and your hands wrapped loosely around the barbell in an underhand shoulder- width grip. Move: Bend your knees into a half- squat, then extend them quickly and explosively, simultaneously extending your arms to press the barbell straight up overhead. Slowly lower to the start and repeat. Tip: Make sure the barbell is straight overhead and not too far forward or backward, which may put your shoulders at risk. Start with a lighter weight and work up from there. Front Plate Raise Setup: Stand with your feet hip- width apart and hold a plate with both hands in front of you, arms extended down. Move: Slowly raise the plate up in a smooth arc, lifting until your hands come level with your shoulders or slightly above. Pause a moment, then lower slowly to the start. Tip: Try switching the place where you grip the plate to change the move — with both hands on top, with both hands on the side or both hands underneath. Barbell Upright Row. Setup: Stand with your feet hip- width apart and hold a barbell with your hands close together in an overhand grip. Draw your shoulders back and tighten your abs. Move: Slowly lift the barbell up along your front, keeping it close to your body while driving your elbows upward. When it comes underneath your chin, pause a moment, then lower to the start under control. Tip: Your elbows should be higher than your wrists throughout the move. One- Arm Lateral Raise. Setup: Stand with your feet hip- width apart and hold a dumbbell in one hand, arm extended along your side. Place your other hand on your hip and draw your shoulders back. Move: Slowly raise the weight up and to the side, keeping a slight bend in your elbow. Lift the weight up until your arm comes to shoulder height, pause, then lower slowly to the start. Do all reps on one side before switching. Tip: Hold on to something stable such as a bench or railing as you do the move to prevent swinging or momentum. Rear Delt Plate Raise. Setup: Stand with your feet hip- width apart and hold a set of plates at your sides. With a straight back, fold forward from the waist until your torso is about 4. Bend your elbows slightly and tighten your abs. Move: Raise the plates up and out to the sides, keeping your hands in your peripheral vision at all times. When they come level with your shoulders, pause and squeeze your shoulder blades together before lowering slowly to the start. Tip: Keep your hands in your peripheral vision at all times to make sure you’re targeting your rear delts and not your back and traps. Are You a Paleo Fan? Then check out Tiffany Lee Gaston’s website: She is offering a sneak peek of her book to come, Painlessly Paleo, and is offering readers a number of recipes that are simple to make and that taste fantastic — for free! Lara is an ACE- certified personal trainer and fitness consultant. Her sports background includes skiing, snowboarding, flying trapeze, yoga, competitive beach volleyball, dance, mountain biking, hiking and running, to name a few endeavors. She is currently exploring the world of Cross. Fit in her home base of Connecticut, where she lives with her 2- year- old son, Alex. You can follow her on Facebook at Lara. |
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November 2017
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