There are numerous pleasures linked to maintaining an active lifestyle, many of which cannot be experienced in any other manner. As I approach the conclusion of my third decade of dedication to regular physical activity, I have uncovered a significant insight about myself. Without engaging in exercise, I do not feel satisfied. This week, I will elaborate on this perspective and how to transform motivation into action. Additionally, I will introduce a new workout aimed at challenging the arms through a distinctive source of resistance.
Various theories seek to elucidate the process of altering behavior. Researchers and academics have proposed numerous models, each possessing its own advantages. However, one common thread exists among them — a moment arrives when behavioral change solidifies. Whether the health behavior under consideration is quitting smoking or enhancing physical activity, individuals who embark on the path of transformation will generally reach an irreversible point.
For many, this is because the behavior becomes ingrained in their identity. Initially, this identity is merely aspirational, someone they aspire to become. Yet after months and years of dedication, the caterpillar evolves into the butterfly, and the transformation is achieved. The person has shifted from unhealthy to healthy, and every health-related decision reinforces the new identity.
I consider myself fortunate because my behavioral transformation felt enduring in my early 20s. I couldn’t go more than a couple of days without physical activity, and I had altered various habits to support my ultimate aim of leading a healthy life. Since that time, I’ve assisted individuals of all ages and backgrounds in reaching their behavioral change objectives — and it’s always a wondrous sight.
Embracing an active lifestyle signifies that exercise provides you with vitality, hope, positivity, and mental clarity. It’s not a chore to drive to the gym — you anticipate it. It’s not a hardship to forego dessert when everyone around you is indulging as it doesn’t entice you. Your vacations revolve around moving your body, rather than the opposite. It’s an essential part of your identity.
The recent snowfall immobilized our community for several days, making it difficult to find ways to stay active with frigid temperatures and a foot of snow blanketing the ground. Yet I remembered that I am an active individual. I bundled up, cleared the driveway, and made my way to the gym. Why? Because that is who I am.
This week’s workout is an excellent opportunity to take another stride toward lasting behavioral change. The Rope Skullcrusher may have an intimidating title, but it is suitable for all fitness levels.
(For a video demonstration: arkansasonline.com/120crusher/)
1. Position an adjustable bench adjacent to one pulley of the cable machine, ensuring the head portion faces the cable pulley.
2.Set the backrest of the bench to a 45-degree incline.
3.Adjust the pulley to its lowest setting (near the floor) and attach a double-handled rope. Choose a moderate weight.
4.From this point, grasp the rope with both hands and lie on the bench, facing away from the pulley.
5.Extend your arms over your chest.
6.Now, allow both elbows to bend as you gently lower the rope against resistance.
7.Continue to lower the rope until your elbows are slightly below 90 degrees, then push the elbows back to the starting position.
8.Complete two sets of 12 repetitions.
I take pleasure in utilizing the cable machine with this type of movement. It provides a steady resistance that is less influenced by balance factors commonly associated with free-weight bars. Additionally, it’s enjoyable to establish an exercise station that isn’t a standalone machine. There’s something very “do it yourself” about this movement that I believe everyone will appreciate. Let’s get started!
As the Director of business development and population health solutions at Quest Diagnostics, Matt Parrott began this column on January 6, 2003, in Little Rock. He values feedback from readers. Reach him at vballtop@aol.com