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Traveling Partial Plank
1.
While in partial plank position,
slide your right hand to the
right. Next, slide your left hand
to the right, move your right
knee to the right, and, finally, move your left knee to the
right.
2.
Repeat, and then travel back to the left.
Once you have mastered traveling partial plank on your
knees, you can progress to your toes (traditional push-up
position). When doing the exercise this way, move the right
hand and right foot simultaneously, and then move the left
hand and left foot simultaneously.
Bone Density
Another benefit of strength training is that it can help
maintain bone density. As we age, our bones’ calcium content
and strength decrease. Reduced bone mineral density is known
as osteopenia or osteoporosis, depending upon the degree of
bone loss. Research shows that weight-bearing activities such
as strength training can maintain or increase bone density
when the training takes place two or three times per week.
Strength training is a useful tool for men and women of all
ages, and the benefits seem to increase with age. The greatest
benefits come from axial (vertical) loading of the skeleton.
Quarter Squats
The quarter squat is a highly efficient scuba-specific
exercise. It targets multiple large muscle groups evenly and
simultaneously. The movement mimics standing up from
a seated position in full scuba gear. Improving your ability
to do this exercise will minimize predive effort, saving you
more energy for your dive. The movement’s limited range
of motion allows you to increase the resistance (using
dumbbells or a backpack, for example) without breaking
form. This maximizes muscular benefits and further
promotes increased bone density. It is important to focus on
form rather than load or resistance.
Quarter Squat
1.
Flex your hips and knees simultaneously about 45
degrees.
Tip: Point your eyes to the sky, and put most of your
weight on your heels.
2.
Extend your hips and knees to a standing position.
Tip: Don’t lock your knees; keep them slightly bent.
Endurance Training
Endurance training is another great way to turn back the
hands of time. Aging is typically associated with a higher
resting heart rate, higher blood pressure and a decrease
in the heart’s maximum pumping capability. Endurance
exercise has been shown to reverse all three of these
undesirable effects while also keeping
the arteries flexible, improving the
sensitivity of blood-pressure control
systems, protecting the body’s
metabolism (burning calories) and
lowering blood sugar. Moderate (40 to 60 percent of your
sprint speed) aerobic exercise such as walking, jogging,
cycling or swimming for 20 to 40 minutes two or three times
per week has even been shown to reduce the risk of upper-
respiratory-tract infections. This may mean you’re less likely
to have a cold during your dive vacation.
Swimming is an excellent endurance-training choice for divers
since time in the water may improve comfort while diving (see
Dive Fitness, Alert Diver, Summer 2012). Swimming minimizes
loading on the joints and has been shown to decrease blood
pressure by almost 10 percent in middle-aged adults. Regular
aerobic exercise also promotes cognitive function, especially
later in life. Many studies have shown that exercise supports
overall brain health, improving learning and memory, combating
depression and protecting against several types of dementia.
Among the many other benefits of endurance training are
improved sleep, a better state of mind and improved reflexes.
Take comfort in the fact that chronological aging does
not mean we are destined to become frail and weak. Age-
related declines in human performance are largely the result
of sedentary living; a combination of strength training and
endurance training with a focus on flexibility and balance
will reverse age-related declines. It is never too late to start
a regular exercise plan with all these components, and the
benefits of each are more pronounced with age. The key
to keeping your body young is to progressively challenge it
to some degree most days of the week. Remember, it is not
your chronological age but your physiological age that will
determine your quality of life and continued enjoyment of
diving for many years to come.
AD
To avoid an increased risk of decompression sickness, DAN
®
recommends that divers avoid strenuous exercise for 24 hours
after making a dive. During your annual physical exam or
following any changes in your health status, consult your
physician to ensure you have medical clearance to exercise.
NOTE