There are many joys associated with living an active lifestyle, most of which cannot be realized another way. As I near the end of my third decade of commitment to regular exercise, I’ve learned an important lesson about myself. Without physical activity, I am not fulfilled. This week, I’ll share more about this viewpoint and how to turn inspiration into action. Plus, I will share a new exercise designed to challenge the arms in using a unique source of resistance.
There are many theories that attempt to explain the process of behavior change. Scientists and scholars have hypothesized various models, each one with its own merits. But one commonality stands among them — there is a point where behavior change becomes permanent. Whether the health behavior in question is smoking cessation or physical activity, human beings who commit to the process of change will typically arrive at a point of no return.
For most, it’s because the behavior has become part of their character. At first, this character is purely aspirational, someone they hope to become one day. But after months and years of commitment, the caterpillar has turned into the butterfly, and the metamorphosis is complete. The individual has transitioned from unhealthy to healthy, and every health decision supports the new persona.
I’m fortunate because my behavior change felt permanent in my early 20s. I couldn’t go more than a few days without exercising, and I’d changed all sorts of habits to support my end goal of living a healthy lifestyle. Since then, I’ve helped people of all ages and backgrounds achieve their behavior change goals — and it’s always a thing of beauty.
Living 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 else is enjoying it because it doesn’t appeal to you. Your vacations are built around moving your body, not the other way around. It’s who you are.
The recent snowstorm paralyzed our community for a few days, and it was challenging to find ways to remain active with freezing weather and a foot of snow on the ground. But then I remembered I am an active person. I bundled up, cleared the driveway and made my trek to the gym. Why? Because it’s who I am.
This week’s exercise is a great way to take another step toward permanent behavior change. The Rope Skullcrusher might carry an intimidating name, but it’s appropriate for all fitness levels.
(For a video demonstration: arkansasonline.com/120crusher/)
1. Roll an adjustable bench over toward one pulley of the cable machine. The head portion should be nearest the cable pulley.
2. Adjust the back rest of the bench up to 45 degrees.
3. Move the pulley down to the lowest setting (close to the floor) and attach a double-handled rope. Select a medium weight.
4. From here, grasp the rope in both hands and lie down on the bench, facing away from the pulley.
5. Extend your arms over 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 back up.
8. Perform two sets of 12 repetitions.
In this first of three photos, Jay Lloyd, personal trainer at the Little Rock Athletic Club, demonstrates the Rope Skullcrusher for Matt Parrott’s Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
In this second of three photos, Jay Lloyd, personal trainer at the Little Rock Athletic Club, demonstrates the Rope Skullcrusher for Matt Parrott’s Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
In this third of three photos, Jay Lloyd, personal trainer at the Little Rock Athletic Club, demonstrates the Rope Skullcrusher for Matt Parrott’s Master Class. (Arkansas Democrat-Gazette/Kimberly Dishongh)
I enjoy working with the cable machine with this type of movement. It offers a smooth resistance that’s less affected by balance factors that often accompany a free-weight bar. Plus, it’s fun to set up an exercise station that’s not a standalone machine. There’s something very “do it yourself” about this movement that I think all will enjoy. Let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott started this column Jan. 6, 2003, in Little Rock. He loves to hear from readers. Write to him at [email protected]