Diving workout

[DRE]

- check out conditioning, Cameron Martz is a specialist in this field.

[Groovekitty]

Thanks DRE - Jason, I got the workout from him, so check it out. It's a great workout!!!!

~groovekitty*

[shellfish]

Here's a workout that's worked for me. It was in Rodale's a few years back.



Shelly

[DRE]

Contrary to popular belief, the most important workout for a diver is the aerobic workout. Most people think because diving is 1) not a very aerobic sport, and 2) since hauling tanks is a an anaerobic activity that the most important workout for a diver is a weights routine.
Now, weight routines are important for the diver, no doubt about it. It does build strength to lift the heavy equipment, it strengthens the bone structure, which reduces the possibility of bone necrosis (something to worry about when you're doing long and deep exposures), and it builds lean muscle mass, which is far easier to offgas than fat tissue.
However, the aerobic workout is more important for several reasons. First, it improves the overall physical conditioning, which means the heart rate at rest is lower, which means your gas consumption goes down - thus, longer bottom times on a tank, or reduced gas consumption in a more strenuous dive. Secondly, being in better physical shape delays the onset of the panic response. The mind reacts emotionally to an increased heart rate, increasing physical activity. This becomes a loop system to the point where the diver will succumb to his efforts and become unresponsive. Third, physical conditioning increases lean muscle mass, thus better offgassing. Also, it improves the gas exchange ability of the lungs, so the aerobic fit diver will be able to offgas more inert gas with every single breath and send more O2 through the bloodstream than the unfit diver. And last, aerobic training increases the diameter of the blood vessels and increases the amount of pathways. This has two implications: bubbles when formed in the bloodstream won't get lodged as easily because of the larger diameter, and if they do get lodged the blood has different pathways to bypass the blocked area, thus reducing the chance of clinical DCS.

Therefore, aerobic training should be the primary concern of the conscientious diver. Personally, I do an aerobic workout 6 times a week, and a weights workout twice a week. The kind of workout isn't as important as the fact you do it, but at least a minimum of 30 minutes three times a week should be considered. Also try to do cross training: if you get bored with running all the time, or doing the stairmaster, try swimming, biking, rowing, jumping rope, cross country skying, etc.

[beeger]

I agree with DRE's post above. Cardio workouts will show the most benefit to divers. There are so many ways to do this no one really has an excuse for not doing *something.* Running, cycling, rowing, cross country skiing, swimming, some fancy health club eliptical or stair machine, or even a vigorous game of basketball or raquetball can elevate your heart rate and keep it there for a while.

Go to: and slelect "Download IFA's Fitness Training Manual." This seems to be a excellent basic reference when starting/maintaining a workout regimine.

[freedivernd]

What I would like to know is why is one day so much better than another day when it comes to working out? And I mean so much better, or worse? If all things are fairly equal - sleep, diet, attitude (o.k., maybe attitude goes off once in awhile >), But why the big, big swing from good days to bad days? I wonder if sometimes I don't convince myself that ... o.k. - this is going to be a bad day, won't be able to hold my breath for nothin.. and then I can't? Today I actually thought I'd have a good day at the pool, but it was lacking.

Fred

[tcjtn0]

Say Fred...I think its called being HUMAN !!!
Cut some slack, jack !!!

Thanks...Jean

[DRE]

Fred,

it might have to do with your ability to recuperate. A lot of times (and most of us are guilty of this) we'll do an extra set of pushups, run 10 more minutes, etc. when we're feeling really good. However, we have conditioned our bodies to recuperate from a certain type of workout. Once we increase the load, the body will need more time to recup, so check if that might be a contributing factor for you. In general, you want to stick to a plan and not deviate from it, unless you're willing to pay a price.
Also, a pyramid workout structure usually works best, so if you're trying to increase your breath hold performance, try to start shorter at the beginning of the workout week, and lengthen towards the middle of the week.

[freedivernd]

I don't know about the recuping. It may be. I thought at first I was doing a pyramid type workout in that wednesday is my day to push the limits.. but that's on the breath holds.. it's completely different than the finning I do during workouts the days before and after. I do hard statics on saturday or sunday, then what I call a primer on tuesday nite, nothing major, just a couple of empty lung statics through several contractions. I'm wondering if fluctuations in breath holds, both static and dynamic, are related more to blood pressure, among a lot of other factors. One thing I didn't do today was check my hr. After the first dynamic apnea today I should have done some checks as I knew it was not going to be a good day. I was really hoping for new personal bests today but didn't get them.

Fred

[Freedive WI]

Fred,

Where did you find a pulse oximeter? ???
How much was it?
those would be great for practicing statics and doing hypoxic jogging. 8)

Jon