FITDIVER® Blogging Above and Below

Exercise:  Basic Crunch with Feet on Wall

Level:  Beginner to Advanced

Performing the basic crunch in this fashion reduces recruitment of the hip flexors and allows more focus on the anterior abdominals.  Begin with a natural position of the spine.  If needed a small folded towel or pad may be placed under the low back for added support.   Contract the abdominals (pull the belly button toward the spine), place hands behind the head for gentle support, lift the chin upward and inhale deeply through the nose. Exhale while continuing to pull the belly button toward the spine and lifting the upper body as shown until the curve of the low back flattens against the floor or pad. Increasing the lift of the upper body any further would involve enough other muscles to become less efficient and increase risk of injury.  Inhale while maintaining the abdominal contraction and lowering the upper body to the starting position and repeat. 

Modification:  Divers with precluding conditions of the upper spine, neck and shoulders may perform the abdominal contraction portion of this exercise for repetitions without raising the upper body and with a pad under the neck. 

ScubaFit® debuts the first in a series of mobile fitness applications for scuba divers. To purchase the application click here.  Available now in the Android Market, and soon in the Apple market, search for it by "fitdiver" or locate it in "scuba diving" or "fitness". Link to the application through the website at www.fit-diver.com.  Divers may also find FitDiver® on Facebook and Twitter.

"It is the only fitness application for scuba divers you'll find, but we have more on the way," says Gretchen M. Ashton, CFT, NBFE, and founder of ScubaFit®.  This project compliments the PADI ScubaFit® Diver Distinctive Specialty Course, co-authored by Ashton.  Gretchen explains, "While all divers now have access to our specialized workouts, the exercises will be most meaningful for divers who have completed the ScubaFit® Diver Distinctive Specialty.  Both instructors and students have the greatest understanding of the benefits of physical fitness for divers and the applications function as an extension of the certification.  The workouts encourage all divers to embrace a healthy, fit and active lifestyle."

FitDiver® Workouts are based on sound research including a health profile of the diving community and the unique physiological demands of the underwater environment. Scuba diving is often considered moderate-intensity activity. Yet, there are differences in the physical requirements for diving depending on the type of diving and the conditions. Diving may be recreational, technical, industrial or military. Conditions vary greatly in water temperature, visibility, currents and surf. Further, other stresses on human physiology must be considered in an underwater environment. Along with the proper gear, divers must also prepare with proper training, including physical fitness, for safety and performance. The ultimate physical fitness recommendation for scuba divers is to be in excellent health; free from disease, medical conditions and injury. As we go through life, we often have difficulty maintaining this clean slate. It is important for divers to know how to become and remain physically fit, prevent illness and injury, and rehabilitate and manage conditions such as high blood pressure, diabetes, heart problems, and obesity.

In addition to improving health and quality of life, physical fitness for scuba diving:

• Improves transportation of oxygen to muscles 
• Reduces amount of air used
• Extends bottom time
• Increases physical endurance and reduces fatigue
• Facilitates carrying less weight
• Improves mental acuity
• Reduces the risk of decompressions sickness (DCS)
• Improves agility on boats and uneven terrain 
• Improves comfort and movement on the surface and underwater
• Improves fin-kick efficiency and diving performance

Certain to capture the interest of scuba divers, the featured exercises were photographed at the Ponto Beach Overlook in Carlsbad, California, with the beautiful Pacific Ocean as a backdrop.  This location is an excellent site for running stairs with the spectacular view as a reward.

The application(s) are developed, designed and marketed with the expertise of Phrogger Interactive, Graphic Design by Brie, jb design, and Loren Kurz, Fitness Model. For more information contact: gretchen@fit-diver.com.