Tag Archives: fitness

Fit4Diving

Why is scuba diving fitness so important?  Some of the answers are obvious, while others may not be to the non-diver.

“I have seen so many scuba divers go on diving trips while really lacking the physical fitness to participate safely at the most fundamental level.  It might be as simple as climbing up the boat ladder after a dive. It might also be having difficulty walking with gear on to the beach for a shore dive or fatiguing during a long surface swim.  I have seen divers who are so out of condition that they work too hard and drain their tanks too quickly (some of that is also nerves).  Being physically fit is also a huge confidence booster for most people, especially for women.” (from E-book accompanying Fit4Diving.com).

Every time that I dive, I am reminded how my level of fitness contributes to my overall experience.  Swimming against a strong current while having the aerobic conditioning and leg strength to do so without draining my tank is a good thing! What about having the fitness levels to dive day after day on a dive vacation without needing to take a voluntary “non-dive day”?  Of course, a sight-seeing day is totally worthwhile, but if you are there mainly to dive, then that is what you want to do. As I get into my BCD on the dive boat, I am thankful for the flexibility in my shoulders.  As I hoist myself up onto the side of the boat for a back-roll entry, I am thankful for my core strength.  As I walk up onto the shore from a walk-in dive at night in the dark, I am thankful for my legs and back strength as well as all of the balance work that I do.

As I glide through the water, I have the confidence that my fitness levels allow me to get the most out of my diving experience!

Oh, My Achy Feet!

Our feet are our connection to the earth, our support, and really the foundation of our body! No wonder so many people have foot aches and pains!

Feet come in all sizes and shapes, but they all have 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments combined.  Believe it or not, ¼ of the human body’s bones are in the feet!

We ask a lot of our feet. We stuff them into all kinds of shoes, pound on them when we walk and run, ask them to hold us up and balance our body, and bend and flex as we move.

According  to the experts, dysfunction in the foot can create problems in other joints of the body, including the knee, hip, and shoulder.  Ankle mobility is also a crucial factor that affects the functioning of these other joints.

Because our feet are so important, I want to touch on some of the most common issues that I have seen with clients over the years of training.  I have also dealt with tendinitis in my feet in a couple of different places and know first-hand how frustrating it is to deal with a foot problem.

Heel Pain

According to Web MD, plantar fasciitis is the most common cause of heel pain. The plantar fascia is a band of tough connective tissue that connects the heel bone to the toes.  It frquently becomes irritated or inflamed.  Heel pain, worst in the morning when getting out of bed, is the most common symptom. Arch pain may also be present with his condition.

Heel spurs are another cause of heel pain.  These are abnormal growths of bone on the bottom of the heel bone. Causes can include an abnormal gait, posture or walking, inappropriate shoes, or certain activities.  Foot pain while walking or standing is likely.  Not everyone with heel spurs has foot pain. People with flat feet or high arches are more likely to have foot pain from heel spurs.

Ball of Foot Pain

Metatarsalgia causes pain and inflammation in the ball of the foot. The usual causes are strenuous activity or poorly fitting shoes.

Morton’s neuroma is thickening of the tissue around the nerve between the bases of the toes (usually between the third and fourth toes). Foot pain, odd   sensations, or numbness over the ball of the foot are the usual symptomsfoot in heels.  It is more common in women and can be a result of wearing high heels or tight shoes.

Arch Pain

Arch pain is most often caused by plantar fasciitis, which can affect the heel, arch, or both.

Fallen arches — or flat feet — occurs when the arches of the feet flatten out (often when standing or walking), causing foot pain and other problems.  Flat feet can be treated with shoe inserts (orthotics), shoe adjustments, rest/ice, using a walking case or brace, or physical therapy. There are some great exercises to strengthen the arches.

Toe Pain

Arthritis, including gout, can cause pain in the toes.  Gout is an inflammatory condition in which crystals periodically deposit in joints, causing severe pain and swelling. The big toe is often affected by gout.

Tendinitis is inflammation and irritation of tendons, the bands attaching muscles to bones. Tendons run along all the surfaces of the foot, and can cause foot pain in many different locations.

Information for this article is from Web MD.  Click   here for more information, including recommended treatments. 

Taking A Gap Year?

I love the term “Gap Year”.  Typically referring to taking a year off between life stages or events, but often referring to college students who take a year off, it can easily apply to fitness.  As a personal trainer, I hear frequently from people that they “used to” exercise more, or “used to” lift weights, etc.   I consider this akin to taking a “Gap Year” from fitness. 

We all do this to some degree.  Often times, injuries require us to step back from a fitness activity that we love to do, or were at least doing regularly.  I have had to take a running break since July.  Others get out of the habit after an illness, vacation, or just get too busy with work or family.

My job is to help my clients figure out how to get back in the habit of exercising.  Do I do a good job of that?  Well, it is really a two-way street.  We both have to recognize that you have slid down the slippery slope of taking a “Gap Year” from all or a portion of your fitness regimen.  Then we have to talk about it.  From there, it is really up to you to make a commitment to doing something about it, which is where I step back into the picture.         running race                   

Let me ask you this?  Do you find that you “used to” do more exercise and now you are doing less because you have slipped down that slippery slope of “getting out of the habit”?  Yes, it is easy to do. 

If you answer yes to this question, you might try a few of these suggestions.

Once you decide on a plan of action, tell someone your plan.  This will help you to follow through with it.

1.  Sign up for a 5k, 10k, half marathon, etc.

2.  Pick a class that you want to try and commit t o going once/twice a week.  Maybe it is Zumba, TRX, Yoga, Pilates, Water Aerobics, Tai Chi…..

3.  Agree with  a friend that you are going to both go for a run, swim, class, etc. together on a specific day and time.

4.  Get a friend to workout with a trainer (guess who) with you.  Shared sessions can be so much fun and a little cheaper than a private session.

5.  Think about how your body felt when you were lifting weights regularly, running regulary, going to Pilates or Yoga regularly, etc.