Page 34 - 2023 - Q4 - Minerva in Focus

HEALTH MATTERS

Stay Fit on board

DOs
The possibility of doing any fitness ex- level of training. The levels are categorized
ercise is limited on a ship. Even modern as follows: Conduct a proper
ships cannot always fulfil the needs of • Untrained: never trained and/or above
today’s seafarers to do sports and fit- 50 years of age warm-up
ness activities. • Beginner: occasional training during
However, it remains imperative for sea- the last year Work the muscles
farers to figure out ways to exercise • Advanced: trains 1 - 2 times per week throughout the full
onboard. • Sportsmen: trains 3 - 4 times per week
range of motion
Physical activity can not only help them im- To decide the category you fall into, measure Work the large
prove or maintain their physical condition, your heart rate, as the resting heart rate (RHR)
but also improve their stamina, suppleness, is a general indication of a person’s physical muscle groups first
and strength—essential attributes for their condition. Strengthen all the
demanding profession.
Avoid injuries by Warming-up and major muscle groups
The benefits of staying fit while at sea: Cooling-down to minimize the
• Makes you physically and mentally A safe and effective training session starts
stronger with 10-15 minutes warm-up to stimulate chance of developing
• Makes you feel more balanced, reduc- blood circulation in the whole body and imbalances
ing stress and physical hindrance all the muscles. A good warm-up prevents
• Improves digestion and sleep quality injuries especially among the untrained Breathe evenly while
• Helps maintain a healthy weight and beginners. After exercising for at least
• Stabilises blood sugar, preventing twenty minutes gradually reduce the in- performing exercises
diabetes tensity of the exercise, finish and then do Allow one day of rest
• Boosts concentration, self-confidence, the same warm-up exercises to cooldown.
and overall cognitive function Stretch the muscles used during training, between training ses-
• Strengthens bones and muscles, re- and remember: sions. Rest is equally
ducing the risk of injuries and disease • Stretch in a rhythmic way without
• Stabilizes blood pressure and increas- bouncing important to improve-
es “good” cholesterol, reducing the risk • Stretch slowly and steadily, with at- ment in strength as
of cardiovascular disease tention to stretching at the end of the
movement the training itself
Assessing your fitness level • Hold each stretch for a slow count to ten
Before taking up any sport or starting fit- • Avoid pushing yourself into painful Paint your way to CII & EEXI
ness training, it is crucial to determine one’s stretches

DON'Ts Hull coating is one of single most effi cient ways With its unique silicone-hydrogel Actiguard
technology, you will be able to obtain speed
to improve the energy effi ciency of a vessel –
Just work on chest and and one of the simplest and fastest ways to improvements leading to fuel savings of up
biceps improve your CII rating and maintain it for to 20 per cent over the entire 5-year period
years as well as increase the reference speed until next mandatory docking, a very low
Overextend or lock the
for the purpose of EEXI. average speed loss down to 1.2 per cent
joints
and your investment will be paid back in less
Hold your breath The Hempaguard range offers you one of the than a year.
Be involved in high-re- most high-performing hull coating solutions
A guide by the International Seafarer’s Welfare sistance exercises, if available on the market. No matter where and how your vessel travels.
and Assistance Network (ISWAN):
you suffer from hyper-

tension and /or new or
old joint lesions

34 MINERVA IN FOCUS – ISSUE 26 / Q4 2023
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