JUST FOR DIVERS
Breathing
Heavy: How to reduce your gas consumption
Tired of always being the one to thumb the dive? Try these
tips to become a better breather and make your tanks last.
Pool
Exercises for Developing Water Comfort
Getting ready for SCUBA training? Already certified but want to
feel more confident in the water? These skill-building exercises
can be done in a pool with basic snorkeling equipment and a buddy.
Five
Stretches for Shoulder Mobility: How to reach your valves (Book
Excerpt)
An isolation manifold isn't much of safety feature if you can't
reach your valves. Here is a stretching program that can get you
the extra range of motion you need.
Preventing
Foot and Calf Cramps (Book
Excerpt)
So many divers experience cramping that release techniques are
taught in open water and rescue classes. Following a stretching
and strengthening program can reduce the chance that cramps will
strike.
Knees
to Neck: More stretches for diver flexibility
(Book
Excerpt)
With three leg and five back stretches, this article
fills in the gap between the shoulder and calf stretches discussed
in articles above.
Exercise
Associated Muscle Cramping
Much of what you think you know about cramps might be fitness
myth. Read what the research really says about dehydration,
electrolytes, and temperature and exercise associated muscle
cramping.
Dealing
with Heavy Gear
A day of diving usually means a day of heavy lifting. Protect
your back with these guidelines for managing your gear on the
surface.
Age,
Fitness, and Diving
Age is no excuse to back off fitness or diving. Learn how age affects
the ways we adapt to exercise.
NUTRITION
Carbohydrate’s Role in Weight Loss
Thought carbs were bad? Think again. This article discusses the
ways our bodies use carbohydrates to fuel our fat burning.
Eating
Your Way to a Better Performance
Planning to compete in an endurance event? What and when you eat
the week before your event is just as important as all of your
training when it comes to race day.
EXERCISE
How
to Get Started on a Fitness Program
Here is a set of guidelines for getting active again after some
time off.
Healthy Living for Seniors
Fitness has no age limit. Learn about how important activity is
for us as we age and how to get it.
Integrating
a Healthy Lifestyle with a Successful Career
Fitness should be life expanding, not life limiting. Your health
and your career can coexist in spite of a busy and demanding schedule.
WORKOUTS
Strength
Training Exercise Matrix
“Routine” is the fast track to fitness plateaus. Though
maintaining a consistent schedule of strength training is critical
to fitness gains, varying the content of your workouts will force
your body to continually improve. This exercise matrix lists 102
unique exercises with variations totaling over 250. The exercises
are organized by body part and type of movement. See Strength
Training in the Form Fitness bookstore for resources
on how to perform these exercises.
The
45-Minute Total Workout
Here is an example workout that combines cardiovascular and strength
training into an intense 45-minute session. Not intended for wimps.
Indoor
Cycling Technique Builder Workout
This workout is for serious cyclists interested in improving pedaling
efficiency and strength balance between right and left legs.
USMC
3-Mile PFT Track Workout
You don't have to be a Marine to want to improve your 5k time.
Incorporate this track workout into your running schedule and
you will definitely drop your times.
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