Are you ScubaFit™? Taking it to the Gym by Gretchen M. Ashton, CFT, NBFE
Long after the jet lag and the first day back to work, you slip into your favorite dive t-shirt eager to keep the essence of your most recent underwater experience pulsing through your mind and body. Proudly wearing large print and logos across your chest or back is a way of celebrating your passion for diving and sharing it with the rest of the world. Why not, beyond the obvious comfort of the cotton, diving is a recreational activity that quickly becomes a way of life.
Now imagine if you pulled on your favorite dive t-shirt and someone had changed the slogan to express other aspects of your lifestyle. Would you be as enthusiastic about your cholesterol or body weight in large print for the rest of the world to see? While scuba diving is a recreational activity almost anyone can enjoy; many participate with disregard for any number of unhealthy conditions. Exercising to enhance recreational activity is a positive way to take responsibility for your health, bring focus and motivation to a fitness routine and improve your overall diving performance.
Concerned more with what’s under your shirt than what is on it, ScubaFit™ simulates the physiology and biomechanics of diving in an exercise program. Yet, unlike a computerized concept, ScubaFit™ takes place in real time and every aspect of this synergistic workout stimulates your mind and body. The ScubaFit™ Workout applies timed intervals of functional body weight and resistance exercises with timed intervals of aerobic heart rate training zones. Therapeutic considerations for the knee, shoulder and low back are built into the program.
ScubaFit™ is appropriate for all fitness levels and can be refined toward specific goals. Consistent participation promotes weight loss, supplements lean muscle mass, prevents osteoporosis, reverses clinical conditions such as hypertension and high cholesterol and is an excellent pain management tool for all forms of arthritis. As a diver you will directly benefit with improved endurance on land and in the water, more stability on the boat and for shore entry, reduced risk of DCS, injury and illness, more efficient use of air, and ease of handling gear and tanks. (Read Full Workout)
ScubaFit™: developed by Gretchen M. Ashton, National Board of Fitness Examiners Personal Trainer, International Sports Sciences Association Fitness Trainer and Fitness Therapist, Biomechanic Strength Trainer, AAU Hall-of-Fame World Champion Power Lifter and Fitness Columnist.
Many thanks to Personal Trainer and Fitness Model, Tom Duray, for his professionalism, character and friendship. He is a visible example of dedication and enthusiasm for fitness and health.
Push Press and Plank
Perform a push up for 10 repetitions then hold the press at the top with the arms fully extended for 10 seconds. Pull in the belly button, contracting the abdominal muscles to support your low back. Repeat push-ups again followed by a 10-second hold. Continue alternating for one minute. Perform push-ups on knees if necessary, but lift body onto toes for the plank position during the10-second hold.
The Push Press and Plank incorporates muscles of the chest, shoulder and triceps along with the abdomen and low back. A combination of static and dynamic exercise, this movement provides a foundation of upper body strength, especially for women. You will benefit with arm strength for lifting and holding on firmly and enhanced ability to change direction while the body is in motion. This exercise is one of six exercises sequenced into a workout, which develops core stability for divers. FitDiver™ Endurance is for divers who have been exercising consistently at least two times per week, for three months to a year, or at least three times a week, for six months to a year.
Copyright 2007-2009, ScubaFit™ and FitDiver™ all rights reserved, Gretchen M. Ashton, CFT, NBFE, Owner Use of images, graphics, text or fitness training recommendations contained on these pages without prior written authorization by Gretchen M. Ashton, Owner of ScubaFit™ is prohibited. Disclaimer: This information is intended for educational purposes, to promote exercise and foster discussion. It is necessary to seek professional medical evaluation and clearance before beginning any exercise program. Further, it is well-advised to seek professional fitness instruction when engaging in new physical activity. An Agreement of Waiver and Release of Liability is required for FitDiver™ membership. See Terms of Use and Privacy Policy . Webmaster: gretchen m. ashton
