There are many joys associated with an active lifestyle, most of which cannot be achieved any other way. As I approach the end of my third decade of committing to regular exercise, I have learned an important lesson about myself. Without physical activity, I am not fulfilled. This week I’ll share more about this perspective and how to turn inspiration into action. Additionally, I’ll share a new exercise designed to challenge the arms using a unique source of resistance.
There are many theories that attempt to explain the process of behavior change. Scientists and academics have come up with various hypotheses, each with its own merits. But there is one thing they have in common: there is a point where the change in behavior becomes permanent. Whether the health behavior in question is smoking cessation or physical activity, humans who engage in the process of change will generally reach a point of no return.
For most, it’s because this behavior has become part of their character. At first, this character is purely ambitious, someone he hopes to become one day. But after months and years of commitment, the caterpillar has transformed into a butterfly, and the metamorphosis is complete. The individual has moved from a state of ill health to a state of health, and each health decision supports the new personality.
I’m lucky because my behavioral change seemed permanent in my early 20s. I couldn’t go more than a few days without exercising and changed all sorts of habits to achieve my end goal: adopting a healthy lifestyle. Since then, I’ve helped people of all ages and backgrounds achieve their behavior change goals – and that’s always a beautiful thing.
Leading an active lifestyle means that exercise gives you energy, hope, optimism and mental clarity. It’s not a burden to drive to the gym: you look forward to it. It’s not a sacrifice to skip dessert when everyone likes it because you don’t like it. Your vacation is built around the movement of your body, not the other way around. It’s who you are.
The recent snowstorm shut down our community for a few days, and it was difficult to find ways to stay active with freezing weather and a foot of snow on the ground. But then I remembered that I was an active person. I bundled up, cleared the driveway, and headed to the gym. For what? Because that’s who I am.
This week’s exercise is a great way to take the next step toward permanent behavior change. The Rope Skullcrusher may have an intimidating name, but it’s suitable for all fitness levels.
(For video demonstration: arkansasonline.com/120crusher/)
1. Roll an adjustable bench toward a pulley on the cable machine. The head part should be closest to the cable pulley.
2. Adjust the bench back up to 45 degrees.
3. Lower the pulley to the lowest setting (near the ground) and attach a double-handled rope. Select an average weight.
4. From there, grab the rope with both hands and lie down on the bench, facing the pulley.
5. Extend your arms across your chest.
6. Now allow both elbows to bend as you slowly lower the rope under resistance.
7. Continue lowering the rope until your elbows are both just a little lower than 90 degrees, then extend the elbows upward.
8. Perform two sets of 12 repetitions.
In this first of three photos, Little Rock Athletic Club personal trainer Jay Lloyd demonstrates the Rope Skullcrusher for Matt Parrott’s Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
In this second of three photos, Little Rock Athletic Club Personal Trainer Jay Lloyd demonstrates the Rope Skullcrusher for Matt Parrott’s Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
In this third of three photos, Little Rock Athletic Club personal trainer Jay Lloyd demonstrates the Rope Skullcrusher for Matt Parrott’s Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
I like working with the cable machine with this type of movement. It provides gentle resistance that is less affected by the balance factors that often accompany a free weight bar. Plus, it’s fun to set up an exercise station that isn’t a standalone machine. There’s something very “do it yourself” about this movement that I think everyone will enjoy. Let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott started this column on January 6, 2003 in Little Rock. He loves hearing from readers. Write to him at (email protected)