I just returned from a week-long voyage as a crew member on a sailing yacht making the off-shore passage from Ft. Lauderdale to Annapolis (while you all were holding down the "fort" here!). So, here’s the question (and answer) for this week…

Is it necessary, and possible, to continue an effective exercise and fitness program whilst at sea? The answers, as you might have guessed, are "yes" and "yes".

First, let’s talk about the need…

No, taking a week "off" a regular exercise program will not cause any significant deterioration in strength, stamina, or composition. As a matter of fact, as Personal Trainers both Trish and I often recommend a short "sabbatical" from exercise to avoid the dreaded over-training syndrome.

However, it is the environment itself aboard ship (or boat or dingy) that warrants continuation of en exercise regime. Close quarters, general lack of full-range movement, imbalanced diet, and STRESS require exercise to maintain balance and wellness aboard ship. And, of course, the process itself is meditative, and allows one to regain some focus and energy lost in the demands of the ocean environment.

Before we discuss specific exercises to perform on-board, let’s review the basic movements that will effectively engage the major muscle groups… four in the upper body, three in the core (mid section), and five in the lower body (legs). Once you understand these critical movements, it is much easier to be creative in choosing a position and movement to engage the fibers isotonically and/or isometrically (OK… I threw in a few fancy words here… read NEXT WEEK’s column to understand their meaning and significance!).

The four basic movements for Upper Body work are:

• Forward Arm Push
• Overhead Arm Push
• Overhead Arm Pull
• Forward Arm Pull

Executing these movement WITH RESISTANCE will give you a very adequate upper-body workout. (See Table).

The three basic movement for Core are:

• Forward abdominal crunch
• Side exterior oblique crunch
• Rear interior oblique/lumbar crunch

These movements, fortunately, do NOT require any external source of resistance. Body weight (and gravity) are more than sufficient. Additional stress is actually ill-advised.

The five basic movements for the lower body are:

• Knee raises
• Rear leg raises
• Knee extension
• Knee contraction
• Toe raises

We know this is a bit confusing (that’s one of the reasons people hire a Personal Trainer). So to make it a bit easier, here is a table you can cut out and bring along with you on your voyage… across the bay or across the ocean (unless you want to bring along a Personal Trainer or two… give us a shout!):

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Because of the limited movement and subsequent lack of full range of motion available to stretch the muscles, it is vital that you incorporate a full stretching routine! Please re-read our column on proper stretching techniques, or go to our website for additional information. Basically, focus on FULL range static stretching… gentle but consistent. When all else fails, stand at the bow of the ship with your hands spread out wide, and imagine you’re in a romantic movie (but watch out for sudden waves!).

As usual, space limitations restrict us from providing a full treatise on proper eating aboard ship. Generally, the rules are the same as on land, but more critical. When possible, eat raw vegetables, and other foods as close to their natural state as possible (with the exception of meats, of course). It is of course critical to consume fresh fruit for Vitamin C and fiber, fresh vegetables for other vitamins and minerals plus fiber, whole grains for nutrients, carbs, and fiber, and healthy sources of proteins. In other words, limit the "potato chips and beer" diet. Of course, eat Low Fat ice cream when in port!

And, as usual, plenty of water and limit direct sun exposure.

Most important of all, HAVE FUN on our magnificent waterways and oceans!