Revisiting the issue of "fitness"

[kimbalabala]

I'm a 51 year old woman, am 5' and weight about 115-120 (depending on how "good" I've been lately). My cholesteral is good; my blood pressure is good (on the low side); don't smoke. When boat diving I can lug the weight of the gear and lead without complaining - but I noticed on our recent trip to the Keys that I was really hoping for someone to grab my tank to help me get up and out of the water at the end of my dive. Once on the boat I was fine - it's climbing that short ladder out of the water that gave me trouble. (for reference, I was wearing a 5 mm suit with a 5/3 hooded core warmer, and 18 pounds of weight).

We are looking at a live-aboard - thinking about a trip next summer - and the ladder/stairs on the boat are a bit more than what I'm accustomed to. I understand that the ladder on a live-aboard will be more like "steps" than a more vertical ladder? I'd like to do the right sort of weight training to target the muscle groups most important for carrying the weight and getting out of the water. It seems obvious that leg strength will be important, but what about shoulders and biceps?

If anyone wants to be specific about which exercises to do that would be great. I started yoga - and that seems to target strengthening some muscle groups as well. Because of my age - and being female - I know it's important to do weight bearing exercises anyway to increase bone mass to prevent/decrease osteoporosis. So fire away! Thanks in advance!

Kimela

 

[Bombay High]

Why not try to mimic the action during your work out. Find a vertical ladder, load a backpack with weight and climb.
This way you are sure to be working the right muscles.

 

[Doubler]

You could try a Stair Stepper an increase weight in a backpack as you progress.
My wife fits your profile to a tee with the exception of age, she' s a little older and she has the same issues. The ladders on most liveaboards are variants of what you describe. Some are like slopped ladders with wide steps and handrails others are vertical tubes with open treads. You'll be fine just take your time. One tip Don't Chase the boat, it will be back. Many boats moor on permanent buoys and swing when tied up. This swing can be up to one hundred feet side to side and the boat can move deceptively fast. Time your ascent when it is swinging for you. Also many boats will hang a triangle bar at 15 feet to hang on for safety stops, dependent on the swing this may not be a good idea to grab on to as it will jerk you from 15 to the surface. You'll get the hang of it after a couple dives. Have a great time. Which boat are you headed out on? We are heading to the Truk Odyssea the end of March, can't wait.

 

[SeaCobra]

you may want to try Better fitness means better diving.

 

[RonFrank]

Strength training is what many woman do not do. There are as many methods as there are fitness instructors. I like basics. You can use dumbbells or a machine. I like the free weight better. Do three to five sets of 10-15 reps. You can work on strength by increasing weight, or maintain the weight and do more reps. Advice from a local trainer is a good idea.

Arms

• Bicep Curls
• Tricep dips
• Tricep extensions
• Shoulder press
• Front, Side, Rear raises

Legs

• Squats
• Leg/Quad presses
• Hamstring Curls on Machine
• Calf raises

Doing a bit of strength training can help a lot not only with diving but daily activity.

 

[TSandM]

I'm a ladder snob. Some ladders are easy to climb -- small rises and good handholds. Some are quite difficult -- the MV Tala, my beloved liveaboard in the Red Sea, had a bad ladder the first time I traveled on her. The last step from the ladder onto the deck was much bigger than the step rise on the ladder, and there were no good handholds available. I just let the crew drag me on board. They changed the ladder, and this last trip, I could march right up by myself.

Leg strength is really the key, and it's very difficult for those of us who are small, because the rise between the steps can be big enough that we have to lift our knee into a position where the mechanical advantage of the rectus femoris muscle is poor (and the gluteals, too). Bigger people can keep those angles where the muscles are much more efficient. The wear and tear on the knee joints of exercises designed to strengthen those muscles when used in that position is very great. I can no longer do squats and dead lifts without paying for it dearly the following days.

So I try to pick boats with good ladders, and when I can't, I tell the crew I'm going to need help getting back up. Then I tip them well.

 

[kimbalabala]

You could try a Stair Stepper an increase weight in a backpack as you progress.
My wife fits your profile to a tee with the exception of age, she' s a little older and she has the same issues. The ladders on most liveaboards are variants of what you describe. Some are like slopped ladders with wide steps and handrails others are vertical tubes with open treads. You'll be fine just take your time. One tip Don't Chase the boat, it will be back. Many boats moor on permanent buoys and swing when tied up. This swing can be up to one hundred feet side to side and the boat can move deceptively fast. Time your ascent when it is swinging for you. Also many boats will hang a triangle bar at 15 feet to hang on for safety stops, dependent on the swing this may not be a good idea to grab on to as it will jerk you from 15 to the surface. You'll get the hang of it after a couple dives. Have a great time. Which boat are you headed out on? We are heading to the Truk Odyssea the end of March, can't wait.

Thanks for the tips - those are just the exact sorts of tips I look for and are so helpful! We have a lot of options in the air, but one is a live-aboard going from Miami to the Bahamas. Looks like a great way to spend a dive vacation.

 

[kimbalabala]

I'm a ladder snob. Some ladders are easy to climb -- small rises and good handholds. Some are quite difficult -- the MV Tala, my beloved liveaboard in the Red Sea, had a bad ladder the first time I traveled on her. The last step from the ladder onto the deck was much bigger than the step rise on the ladder, and there were no good handholds available. I just let the crew drag me on board. They changed the ladder, and this last trip, I could march right up by myself.

Leg strength is really the key, and it's very difficult for those of us who are small, because the rise between the steps can be big enough that we have to lift our knee into a position where the mechanical advantage of the rectus femoris muscle is poor (and the gluteals, too). Bigger people can keep those angles where the muscles are much more efficient. The wear and tear on the knee joints of exercises designed to strengthen those muscles when used in that position is very great. I can no longer do squats and dead lifts without paying for it dearly the following days.

So I try to pick boats with good ladders, and when I can't, I tell the crew I'm going to need help getting back up. Then I tip them well.

I really like your description of how these steps leave us "vertically challenged" people at a disadvantage! I'm going to do my weight work, but if I still have trouble I think I'll follow your lead - ask for help and tip well! Thanks!

 

[nimoh]

getting in better shape is always a good idea, although you may also want to ask on the dive boat if a DM will help you get back on. Usually they are happy to grab your first stage while you are climbing up to take some weight off you.

 

[danvolker]

I would suggest cycling for leg strength and cardio, plus it is an ideal way to make for fin swimming muscles stronger.
For your arms, I am thinking bent over rows with dumbells ( see video if you are unfamiliar bent over rows - Bing Videos ). This is safer for your back than barbells, and should be specific for the weakness area you will most likely have in holding yourself on the ladder...there are some ladders where you will have to be pulling yourself in toward the ladder ( where this is the strength exercise needed), and there are others where traditional bench press may be needed, if the ladder slants down so much that you begin having to push away from it..though this is not the norm for most ladders I have been on.
For cycling to be optimal for your leg power, you should have a Pro Bike shop fit you to whatever bike you are riding, even if it is an old junker....Sitting at the right seat height and correct forward to backward placement of the saddle over the seat tube, is NOT intuitive in the slightest, and it would be almost impossible for you to figure this out well for yourself--meaning you could do damage rather than good to yourself, with poor seat position.....Alternative to a pro bike shop would be buying a book like Greg LeMonds Complete Book of Cycling, and fitting yourself following his extensive fitting explanations. It is an older book, but Greg did a much better job with this book, than any I have seen since. His training plans with micro cycles and macro cycles, is still considered by many top cyclists to be preferable to Carmichaels plans( coach of Lance Armstrong).