Last week, we mentioned exercise physiologists (and husband-and-wife-team) Jessica and Jaime Adams. The couple -- avid divers, former DAN interns, and scuba and fitness instructors -- recognize that scuba diving isn't just about floating; in fact, it can be quite a workout, and if your body isn't prepared for the strain of that workout, there can be consequences -- discomfort, fatigue, or worse. To that end, the Adamses developed Fit for Scuba, a manual that explains how to become a safer, more fit diver, better prepared to handle tricky boat entries, choppy seas, and heavy gear.

This week, I got a copy of the book. Although slim (only 138 pages), the book is packed with dozens of exercises that just about anyone can perform. Overall, it's well-written, well-organized, and well-presented (with photos that clearly demonstrate each of the exercises described). Moreover, at under $15, the book is a real bargain.

In addition to making divers more physically fit, the Adamses are trying to make divers more mentally fit. Knowing you're capable of pulling yourself into the inflatable at the end of the dive, for example, means that, during the dive, you can concentrate more on what's going on around you. In short, fitness breeds confidence, and a confident diver is a safer diver.

There are a number of really good things about this book:

• It's not just about floating, folks. The authors clearly explain why increased fitness can lead to better, and safer, diving.
• There are photos for each and every exercise to show you exactly what you need to do.
• The Adamses link specific muscle groups to specific dive-related activities. If you have a problem rising from a seated position while wearing your gear, for example, the Adamses explain that you need to target your quadriceps, hamstrings, gastrocnemius, erector spinae, and other muscles. They then link those muscles to specific exercises.
• The book provides practical tips for "planning your workout and working out according to your plan."
• In addition to the ample gym-based exercises the book provides, there are plenty of exercises that can be done at home (or even in the office!) to improve your strength, flexibility, and stamina. As someone who hates going to a gym, I think this is great.
• Appendix 2 includes sample workouts, to get you started immediately. Later, if you like, you can modify the workout to suit your needs, and the couple explains how.
• The exercises range from easy stretches designed to increase your range of motion to moderately-involved lifting routines to increase strength. None of the exercises, however, are complicated Lotus positions or overly-involved routines.
• The book also touches on the importance of hydration and proper nutrition and how it relates to fitness.

There are a few things I had problems with:

• The photos, while useful, are black and white. I assume the publisher was trying to minimize costs, but the presentation would be nicer if the photos were in color.
• I would like to see diagrams of muscles, so I can visualize the muscle groups I'm working, as opposed to just the regions.
• I think one of the biggest problems divers encounter is cramps. While the Adamses explain that many of the exercises in the book will improve "finning," they don't explain specifically how to prevent or reduce cramping.
• We know good cardiovascular health is essential for effective gas consumption and decompression and that aerobic exercise helps reduce the chances of DCS. While the book highlights cardiovascular exercise and explains how it contributes to more efficient gas consumption, it overlooks cardio's relationship to DCS. Maybe the Adamses consider fitness only tangentially related to DCS and avoided it. Nevertheless, I think it deserved a mention.

Despite these few concerns, though, the book is excellent. The Adamses provide lots of good, simple exercises that can make anybody more fit. Their explanations are clear, and the photos compliment the instructions perfectly. In Fit for Scuba, the Adamses present a manageable program that anyone can follow; it's your job to stick to it.

If you're interested in getting a copy, you can order one today through Buy Books on the Web or Amazon. Alternatively, it should be available in the DAN catalog in November or December.