As divers, we tend to be invested in every last detail of our equipment, yet to often we neglect our most essential equipment – our heart, lungs and limbs – which ultimately impact our enjoyment and very often our safety as much as any BCD, regulator or dive computer ever could.
Improving your fitness means you can: -
Some believe that Diving is a Workout, to your cardiovascular system it most definitely is….
The 2011 Compendium of Physical Activities (a database that measures the energy cost of sports and activities by metabolic equivalents, or METS) gives scuba diving a MET ranking of 7.0, putting it on a par with ice skating, very brisk walking and playing casual football. That means you burn about 600 calories in an hour of diving – although that amount can vary considerably based on how much you move around underwater and whether you are swimming with or against a current.
So the Big Question – Are you fit enough?
Does diving feel like a workout to you? If so, then you are potentially not fit enough for the type of diving you are doing. So what should or could we do to improve our fitness?
Well some go running – that’s not for me, if you have ever seen me run, it would not be far – I am most definitely not made for running…. Excuses I hear you saying…. I also have a phobia of gyms….
So you can train through stair climbers / steppers, treadmills, stationary bikes, elliptical trainers and rowing machines. Even a simple aerobic exercise at home or routinely climbing up and down stairs would work wonders.
Research shows that people who walk fours hours a week – that’s just over 30 minutes a day weigh nearly 20 pounds less in midlife than those who do not exercise regularly. Related research shows regular walkers are half as likely to develop heart disease – one of the leading killers in our sport.
Ideally your exercise routine should include cardiovascular and strength training. Yoga and meditation also work remarkably well to help you practise relaxed breathing, as diving requires you to breathe slowly in a controlled and regular tempo.
For six easy excercises to keep fit for Diving see the PADI article http://www2.padi.com/blog/2016/10/10/6-easy-exercises-to-keep-fit-for-diving/
Then there is Diet… Yes really.... A well-balanced diet will help maintain energy levels, reduce fatigue, control weight and provide a good balance of vitamins and minerals for a healthy body. Avoid food that is high in saturated fats, such as biscuits, cakes and crisps. For energy between dives, try to swap the bacon sandwich for foods that slowly release energy, such as pasta and fruit.
And lastly, we should have to say this but DRINK PLENTY OF WATER! Dehydration is thought to be a major causes of muscle cramps, along with fatigue and sodium/electrolyte imbalance. More importantly, not drinking enough water can also increase the risk of decompression illness, so make sure to get enough water in you, before you get in the water! Read our article on Dehydration
Did you know that all of the Dive Rutland Professional dive team have to under go and gain an HSE Dive Medical to allow them to teach you - we are the only county in the world that has to do that and not all UK Dive organisations have to!
One of the benefits of being a Dive Rutland Club member is the use of the pool on Tuesdays and Saturday nights. These sessions provide you with a great opportunity to start to build regular exercise into your life when not scuba training, so come and get some decent lengths under your weight belt!
Note: To avoid an increased risk of decompression sickness, DAN recommends that regular exercise is best scheduled to separate intense exercise and diving. Intense physical training should be avoided 24 hours on either side of diving activity. Any exercise within 24 hours of diving should involve the lowest possible joint forces.
Diving is simply safer and more fun when you are fit, so see you at the pool.
Improving your fitness means you can: -
- More easily handle your equipment;
- Swim better and have stamina for a full dive day;
- Better consumption of air; and
- It also protects you from decompression sickness, heart issues or panic if things get tough.
Some believe that Diving is a Workout, to your cardiovascular system it most definitely is….
The 2011 Compendium of Physical Activities (a database that measures the energy cost of sports and activities by metabolic equivalents, or METS) gives scuba diving a MET ranking of 7.0, putting it on a par with ice skating, very brisk walking and playing casual football. That means you burn about 600 calories in an hour of diving – although that amount can vary considerably based on how much you move around underwater and whether you are swimming with or against a current.
So the Big Question – Are you fit enough?
Does diving feel like a workout to you? If so, then you are potentially not fit enough for the type of diving you are doing. So what should or could we do to improve our fitness?
Well some go running – that’s not for me, if you have ever seen me run, it would not be far – I am most definitely not made for running…. Excuses I hear you saying…. I also have a phobia of gyms….
So you can train through stair climbers / steppers, treadmills, stationary bikes, elliptical trainers and rowing machines. Even a simple aerobic exercise at home or routinely climbing up and down stairs would work wonders.
Research shows that people who walk fours hours a week – that’s just over 30 minutes a day weigh nearly 20 pounds less in midlife than those who do not exercise regularly. Related research shows regular walkers are half as likely to develop heart disease – one of the leading killers in our sport.
Ideally your exercise routine should include cardiovascular and strength training. Yoga and meditation also work remarkably well to help you practise relaxed breathing, as diving requires you to breathe slowly in a controlled and regular tempo.
For six easy excercises to keep fit for Diving see the PADI article http://www2.padi.com/blog/2016/10/10/6-easy-exercises-to-keep-fit-for-diving/
Then there is Diet… Yes really.... A well-balanced diet will help maintain energy levels, reduce fatigue, control weight and provide a good balance of vitamins and minerals for a healthy body. Avoid food that is high in saturated fats, such as biscuits, cakes and crisps. For energy between dives, try to swap the bacon sandwich for foods that slowly release energy, such as pasta and fruit.
And lastly, we should have to say this but DRINK PLENTY OF WATER! Dehydration is thought to be a major causes of muscle cramps, along with fatigue and sodium/electrolyte imbalance. More importantly, not drinking enough water can also increase the risk of decompression illness, so make sure to get enough water in you, before you get in the water! Read our article on Dehydration
Did you know that all of the Dive Rutland Professional dive team have to under go and gain an HSE Dive Medical to allow them to teach you - we are the only county in the world that has to do that and not all UK Dive organisations have to!
One of the benefits of being a Dive Rutland Club member is the use of the pool on Tuesdays and Saturday nights. These sessions provide you with a great opportunity to start to build regular exercise into your life when not scuba training, so come and get some decent lengths under your weight belt!
Note: To avoid an increased risk of decompression sickness, DAN recommends that regular exercise is best scheduled to separate intense exercise and diving. Intense physical training should be avoided 24 hours on either side of diving activity. Any exercise within 24 hours of diving should involve the lowest possible joint forces.
Diving is simply safer and more fun when you are fit, so see you at the pool.
v1.00 Club Newsletter March 2017
v1.200 Linked to Dehydration article - Club Newsletter May 2019
v1.200 Linked to Dehydration article - Club Newsletter May 2019
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Dive Rutland is the trading name for Dive Rutland Limited, a company registered in England and Wales with company number 9433835.
Registered address: 8 Horn Close, Oakham, Rutland LE15 6FE
Dive Rutland is the trading name for Dive Rutland Limited, a company registered in England and Wales with company number 9433835.
Registered address: 8 Horn Close, Oakham, Rutland LE15 6FE