Reversible Pipe Wrench
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Reversible Pipe Wrench
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Operation Pull Your Own Weight is a childhood obesity prevention strategy that's built on three simple observations, including:
1. Kids who can do pull ups ARE NEVER OBESE
2. If you start them young, and use leg assisted pull ups in conjunction with a height adjustable pull up bar, ALMOST ALL KIDS can learn to do pull ups.
3. That is to say ALMOST ALL KIDS CAN learn to do pull ups, and in the process THEY ALSO LEARN TO IMMUNIZE THEMSELVES against obesity for a lifetime by simply maintaining their ability to do pull ups.
After hearing these observations, people often ask, "OK, so what are leg assisted pull ups? And what's a height adjustable pull up bar? And where can I buy one and help my kids to immunize themselves against obesity for a lifetime?"
Of LAPU's and HAPUB's...
First of all leg assisted pull ups are the ones that are done with the help of a participant's legs. In other words the participant is jumping and pulling at the same time in order to get their chin up to the bar.
A height adjustable bar accommodates leg assisted pull ups because it can be raised or lowered in one inch increments in order to increase or decrease the amount of leg assistance along with the level of difficulty individually for each performer. By raising the bar, the participant lowers the amount of leg assistance, and increases the level of difficulty.
The idea is to start at a height where the participant can do at least eight LAPU's, and gradually increase the repetitions to twelve. When the participant can do twelve LAPU's, the bar is raised one inch, and the entire eight to twelve scenario is repeated.
As the bar is gradually raised in one inch increments over time, the participant eventually runs out of leg assistance, and discovers that they're suddenly able to do conventional pull ups. That is to say, they can officially pull their own weight, and have now naturally immunized themselves against obesity for a lifetime, so long as they maintain their hard won ability.
So Where Can You Buy One?
So where can you buy a height adjustable pull up bar? Honestly, to my knowledge nobody is currently manufacturing a height adjustable pull up bar that raises and lowers in one inch increments. But that doesn't mean you can't make one yourself. The remainder of this article then is dedicated to explaining how simple it is to make a home made height adjustable pull up bar. Check it out.
Here Are The Ten Things You'll Need...
1. One doorway pull up bar to install permanently (preferably screwed in)
2. One roll of galvanized hanger strap, sometimes called plumber's tape
3. Two, three foot sections of chain with one inch links
4. Two Quick Links (Home Depot's terms...an oval shaped link with a screw based opening and closing connecting mechanism)
5. Two eye bolts
6. Two Spring Links (Home Depot terms...a tear drop shaped, spring loaded connecting mechanism)
7. One pipe, one inch in diameter that's six inches wider than your doorway
8. Two rubber floor protectors. These are normally used on the bottoms of chairs to protect the floor, but in this case you place on each end of the pipe.
9. One wooden ruler, three feet long
10. One drill, one screwdriver, and one crescent wrench*
Sixteen Simple Steps
With these components in hand, follow 16 simple steps and you'll have your very own, cost effective, home made, childhood obesity prevention machine (a.k.a. a height adjustable pull up bar) with which your kids can teach themselves how to do pull ups, and in the process they can immunize themselves against obesity for the rest of their lives as long as they maintain their ability to perform pull ups.
1. Permanently install the doorway pull up bar, preferably using screws
2. Mount the wooden ruler vertically along the side of the doorway
3. Cut two lengths of plumber's tape long enough overlap by two inches when wrapped completely around the pipe
4. Saddle these over the pull up bar attach the Quick Links to each one
5. Attach one section of chain to each Quick Link so that they hang from the bar
6. Close both Quick Links tightly
7. Drill a hole (two holes) about two inches from each end of the pipe
8. Insert the eye bolts into the holes and secure tightly with accompanying nut
9. Attach one teardrop shaped Spring Link into each eye bolt
10. With the Spring Links, attach your pull up bar horizontally to any pair of chain links and record the height by referring to the ruler mounted in the doorway
11. Now using your legs to jump and your arms to pull simultaneously do at least eight leg assisted pull ups.
12. If you can't do eight repetitions, lower the bar until you can do eight reps
13. Your next workout you'll do nine, then ten, then eleven, then twelve reps
14. When you can do twelve repetitions, raise the bar one inch and begin the entire eight to twelve rep scenario all over again
15. As you make regular progress workout after workout, week after week, the bar will get so high that you'll eventually run out of legs and be real doing pull ups.
16. Maintain that ability for the rest of your life and you'll always be relatively strong and relatively trim...and NEVER OBESE.
The Recipe for Success...
Now that you have access to the equipment, the recipe for success includes...
1. Regular workouts, twice a week, on non-consecutive days
2. Eat a well balanced diet including plenty of fruits and veggies
3. Get sufficient rest at night
4. Avoid tobacco, it makes you weak
5. Avoid alcohol, it makes you weak
6. Avoid drugs, they make you weak
7. And get stronger almost every time you work out
Questions?
If you have further questions check out the official Operation Pull Your Own Weight web site at http://www.pullyourownweight.net or the blog entitled [http://www.childhood-obesity-prevention.com]. They're both loaded with good, practical information designed for good, practical parents who want to do something to prevent their kids from childhood obesity and all the problems that go along with it.
*Make sure that all these components are strong enough to hold MORE than the weight of the children (or the adults) who will be using it.
Rick Osbourne is a Chicago based writer who currently serves as Executive Director of Operation Pull Your Own Weight, an informational web site that's dedicated to naturally immunizing kids against obesity for a lifetime without pills, shots, or special diets. If you're interested in childhood obesity prevention, then check out either http://www.pullyourownweight.com, or http://www.pullyourownweight.net any time. Osbourne is also a public speaker, and he's recently published a book entitled "Operation Pull Your Own Weight: A Radically Simple Solution to Childhood Obesity," (on the web site) that provides practical minded parents and educators with a simple, functional, affordable, and infinitely measurable antidote to childhood obesity. Osbourne can be reached by email at Osbourne.rick@gmail.com
Replacing Your Cottage Or Vacation Chalet Hot Water Tank
Water heaters at the lake or cottage have the ability to either spring a leak in the spring or almost it seems some of the time spontaneously. At your vacation spot the repair person or plumber may be rather inaccessible, costly or both. Have no fear or daunting. To replace a water heater is nowhere as difficult as it might appear.
To replace a leaky or broken water heater is not a difficult process. It boils down to two steps. First to remove the older piece of equipment. Next to install your new replacement water heater. Of course as well you will have to find a way to environmentally dispose of heater number one.
What are the steps? First of all we are assuming that in most cases you have a standard ac electric power water heater rather than a natural gas or propane one.
To start off turn off the ac electric power to your water heater. Turn off the power breaker on the control panel in your cottage or lake chalet. If you are unsure if the power is totally turned off you can either turn off the main breaker to the whole residence or if you have the knowledge or a friend with the equipment and knowledge use and electrical tester to check the wires coming into the heater for current. At the worst you can turn off the main breaker again.
Once you are certain (for sure) that there is no electric current whatsoever coming into the heater, then disconnect the wires that enter the heater. It never hurts to tag these wires on the old heater with colored tape or tags just in case you have to reverse your repair or need a model to refer to.
Similar to turning off the current to the water heater you now want to turn off the water coming into the water heater. Otherwise you will have a "flood". As well it is very dangerous to work around electricity with loose water present. You have several choices.
You should easily find the tap for the input of water into the water heater. It will be the single cold water line in. Simply follow that cold water line that is flowing into the hot water heater. Not far along you will find a standard garden type water faucet. Close it (clockwise). Next to be on the absolutely safe side, shut off the main water tap that leads into your abode. It never hurts to play it safe and be redundant. Better safe than sorry.
You will have to drain the waste water from the water tank. You could leave it in.
However the water tank will be very very heavy and unwieldy to cart away. As well it will leak more come next spring, when it unthaws - wherever it is lying. Take a standard garden house, of proper length. Attach the end of the garden hose to the outflow of the water heater (close to the bottom and base of the tank), and drain the tank outside. The end outlet of the hose of course must be lower than the tank drain.
After the tank is empty and drained simply unscrew the water pipes of the hot water heater. To unscrew you will need a good strong wrench turned counter clockwise. The inlet pipe may be labeled "cold" and the outlet pipe "hot".
Now all you have to do is "pull out" the heater. If you live in an earthquake prone regional location, you may find that your heater is "strapped in". You will have to undo the straps. It is not unlike undoing a belt. However it may be heavier and may require the assistance of more than one person.
Now that your older, broken or leaking water heater is removed you will now have to do the reverse and install the newer device. It is basically the same procedure as removing the old one, only in reverse.
First the new water heater is placed in the same place as the first one. This is assuming that you do not want to change the location or plumbing. After all why make life more difficult than it need be.
Clean the pipes thoroughly before attaching them to the new water heater. A wire brush can do the trick easily.
Once you have the two pipes attached (cold one intake, hot one is output), you will need to fill up the tank with water. The trick is to empty the hot water of air at the same time as you fill it. Otherwise when the hot water is turned on, the air and water may gurgle out of the tap. Simply turn on both the water inlet tap (at the bottom of the tank) and at the same time run a hot water tap in a sink in your cottage or chalet. Just remember to turn off the tap when you are finished.
Lastly attach the electrical power wires to the tank. Just to make sure once more - check that the power breakers are in the off position. Ensure thoroughly that everything is dry in the area around the water heater. If you are unsure wait a day or so. With the breakers off and unpowered attach the electrical power cables to the water heater (exactly as they were before on the old tank). After that is done and checked turn on the breakers. It may take more than several hours to heat up the water fully, especially if the water is stone cold well water in the spring time.
You now have completed the procedure of replacing your electric water heater at your lake or cottage. Stand back and admire your handiwork. If you are leaving your retreat for a good time period, it might be a good idea to both turn off the water and power if you are going to be away for a good spell until your next return. Enjoy your retreat.
About the Author
Manitoba Chalet Hot Water Heater Replacement
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