The
DAN
Guide to Healthier Diving
Fighting
Father Time
Exercise tips to keep you physiologically young
T E X T B y J e s s i c a A d a m s , P h . D . ,
a n d M a t t h e w D e l T u f o , B . S .
P H O T O S B Y S T E P H E N F R I N K
I
n recent years, science has uncovered many benefits of exercise
that go beyond simply staying in shape. Thanks in part to a
growing population of masters athletes who are successfully
fighting traditional age-related fitness declines, we now know it
is possible to keep your body young, physiologically speaking.
Skeletal Muscle
As the human body ages past its prime in the 20s, skeletal muscles
begin to change. The most obvious and visible changes are diminished
strength and a loss of lean body mass. This is called sarcopenia, a Greek
word meaning “vanishing flesh.” Age-related decline in muscle mass
begins around age 25. Approximately 10 percent of muscle mass is lost
between ages 25 and 50, and an additional 40 percent is lost between
the ages of 50 and 80. Recent evidence demonstrates that strength
training with progressive resistance may limit, reduce or even reverse
these undesirable physiological effects. Progressive resistance training
has been shown to yield extreme strength gains in people up to age 90.
A strong core is important for most in-water movement.
On land we tend to push off the ground, but in water the axial
skeleton (the head, neck and trunk) is the most stable element
in both upper- and lower-extremity movement. Partial plank
exercises are a great way to build core strength. They’re quick,
they don’t require any equipment, and they target multiple muscle
groups simultaneously.
Partial Plank and Traveling Partial Plank
Start by lying face down on a soft surface with your knees bent.
If desired, place a folded towel under your knees or perform the
exercise on a carpet or mat. Some people may even prefer to start
on a bed. Although this might feel silly, a mattress is easy on the
knees. Place your hands under your shoulders, and press up while
maintaining a neutral spine. The most important feature of this
exercise is not the movement or the time spent holding the position,
it’s maintaining good form.
30
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FALL 2012
DIVE FITNESS
Partial Plank
1.
Lie face down with your knees bent.
2.
Place your hands under your shoulders.
3.
Extend your elbows and hold for 10 to 30 seconds
while maintaining a neutral spine.