Tis the season to make resolutions, get fit, and in the process, become a better diver, fa la la la la la la la la! According to the World Health Organization, obesity has more than doubled since 1980. We know extra pounds hurt your health on dry land, but it’s also a problem underwater. Getting in shape doesn’t have to be expensive. With just a few items, you can build your very own fitness center.
>>Dumbbells or Hand Weights should be part of your exercise gear locker. You can buy smaller ones (I would suggest 2.2 kilograms/5 pounds) that are great for curls, shoulder presses, bent-over rows for upper back, and dumbbell presses for your chest and upper shoulders. As you feel more comfortable and it becomes easy to stabilise the weight in a smooth controlled motion, you can graduate to larger weights. The price: US$8-$25 for 2.2-kilogram/5-pound weights.
>> Exercise Bands are great because they are compact, easily transported, and their resistance can be altered based on the stress that you put on them. These bands are also great for rehab if you’ve had an injury. Anything you can do with a weight can be adapted to bands and can produce the same effect. For all these reasons, bands are a nice addition to your collection of exercise gear. The price: US$10-$20 for a pair.
>> Yoga Mats are great for not only yoga but also for any type of workout where you will be on the ground. These are important to protect your knees and give some cushion for your hands. They can also be rolled up and put under your lower back for lumbar support during situps; in fact, they’re perfect whenever you are performing any stretching exercises. The price: US$10-$20.
>> Ankle or Wrist Weights are a great addition to any home gym because they can be switched from doing an upper-body exercise to a lower-body one. For leg exercises like hamstring curls and leg extensions, these weights can add resistance. They can also be great to add weight to your stretches and some yoga moves. These weights vary the most in price and are determined on the brand and the weight that you use. The price: US$8-$25.
>> Swiss Balls or Exercise Balls can be used for different types of exercises as well as to assist in stretching and working on your core, which will yield major benefits to you as a diver. Just sitting and practising balance, you will begin to feel your core engage and try to stabilise then when you add in even the slightest of movements hello hips as you feel them trying to help keep sturdy. These are also great for posture as well because your core has to stabilize your spine which causes you to sit up straight with your shoulders lined up with your spine. Balls come in various sizes. The price: US$10-$20.
Chadd Lin is a certified personal trainer with a B.S. in exercise science. He makes his home in Tennessee.