| Guide to physical fitness and diving |
| Written by Gustavo Simons-Martinez |
| Thursday, 24 November 2011 15:23 |
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Part 2 of 3 It is important to have a reasonable degree of physical fitness when you dive. You should have a complete physical examination when you begin diving. Once you are cleared fit to dive, it is important to stay fit. Scuba diving necessitates lower body muscular strength and endurance. Scuba gear weighs about 30 pounds, so the stronger your lower body, the easier you can handle your gear. It is important to work the large muscles groups: quadriceps, hamstrings and gluteal. Lower body workouts such as squats and good mornings are great. Squats work the quadriceps, the front of the leg muscles, while good mornings work the hamstrings, the back leg muscles. These exercises can be performed with minimal equipment and practically anywhere. Your core abdominal and the lower back muscles will be engaged, and these moves will improve balance and stability. Here’s how Perform 8-12 squats followed by 8-12 good mornings. Repeat three times, adding challenges such as weights if you wish. Keep rest between sets to a minimum. Maintaining a flat back and pulling your belly button toward your spine keeps your core muscle engaged during the workout. Often times, divers overlook upper body strength and endurance. If your upper body is strong, you can easily lift gear, carry tanks and climb an exit ladder. The upper-back and chest are the muscles that divers use most. I highly recommend the row and the push-up in an upper-body program which will allow you to achieve true fitness. Divers benefit from overall fitness and stamina as opposed to building body mass. This routine will provide optimal results in minimal time using supersets. As with the lower body routine, minimizing wait time between sets will maximize caloric expenditure. Next issue: Divers diet
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