When you practice diving you must consider that you must have a considerable degree of physical condition in order to do the practice correctly, especially if we take into account that it is a sport that can be practiced from the age of twelve. and even very advanced ages.
This activity is carried out in unstable natural environments, or in other words, the sea has very variable conditions or situations that will require greater physical effort to function in the aquatic environment. And, it is precisely this that makes it necessary to maintain our physical condition and greater prior preparation, which we will use when conditions are more demanding.
Before jumping into the sea to practice this sport, we will have to take into consideration one of the main safety regulations, such as the adequacy of the immersion profile, depth, time, place and access (from boat or shore). ), the relevant qualifications, experience and personal characteristics of the diver. In short, good preparation is important and not only in terms of concepts!
Why is good preparation so important?
There are three aspects for which general physical preparation is necessary to carry out our activity with greater safety and effectiveness :
1. Improvement of general or aerobic resistance
With adequate aerobic training, adaptations occur in the cardiovascular and respiratory systems. With this we will be able to improve the process of obtaining energy (aerobic glycolysis), necessary to move underwater, saving and reducing consumption (we will become a bit of a turbo-diesel).
In addition, we will be able to improve our lung capacity and, in addition, the apnea time, which increases safety in the event of an unexpected emergency.
To develop this capacity you can train with your favorite aerobic activity (bike, aerobics, steps, dancing... and, of course, swimming) as long as you maintain a constant intensity, without breaks, and prolong the activity between 15 and 45 minutes,depending on your physical condition.
As our aerobic capacity improves, we will not only increase the time, but also the intensity: we will work between 50 and 70% of our maximum heart rate (MHR) if our condition is low, between 65 and 80% if it is medium and between 75 and 85% if it is good. The maximum heart rate is obtained with a simple formula: F.C.M. = 220 - age.
For example, if I am 25 years old and in average physical condition, I will have to work within a heart rate range equivalent to 65-80% of my MHR. which is 220 - 25 = 195 p/m, so this margin would be 127 to 156 p/m.
2. Strengthening the musculoskeletal system
How many times have we complained about back discomfort? If we take into account that we handle diving equipment that weighs between 20 and 35 kilos when dry, depending on the bottle and the ballast, we will agree that strengthening the muscles of the trunk, upper limbs and waist is necessary to avoid back problems.
The muscle that you should not stop working is the abdominal. There are hundreds of exercises, but we recommend those in which the legs are bent and the waist supported.
Likewise, we are interested in working the lumbar muscles, antagonist of the abdominals. Perform the exercise as shown in the photograph, without raising the chest too much and with slow movements.
The number of repetitions and series depends again on your starting condition, look for the right one anddon't forget to stretch the muscle after working it.
3. Improvement of specific muscles and propulsion technique
There is an undoubted relationship between technique and strength, together with the materials used, in the effectiveness of finning and the aquacity or agility that the diver possesses in the water.
Therefore, in addition to refining our technique and choosing fins that adapt to our capacity, it is advisable to perform some dry strengthening exercises, along with the typical pool series.
Unlike in swimming, in diving the propulsive muscles are the of the lower body. It mainly works hip flexors and extensors, calves and tibialis. Without forgetting the mobility of the ankle, with just a little more extension your finning will be much more effective.
Standards of postural attitude in handling the equipment
- Always transport the equipment in carts or bags with wheels and ensure that the boarding area is as close as possible to the club.
- Wear heavy equipment, whenever possible and conditions permit, in the water.
- This is a team or couple sport, also to get equipped and unequipped.
- If possible, never get on the boat with the equipment on.
- Correctly adjust the height of the bottle to the jacket and choose the size so that they form a firm and compact set with the diver.
- Learn to dive with as little ballast as possible.
Conclusion
This physical conditioning program for diving that we offer is carried out with two or three weekly sessions of approximately one hour in length, throughout the year, varying in its composition depending on the time of year we are in.
We sincerely believe that it will help you enjoy your dives more and better, making the wait for the next one shorter, in addition to helping to maintain a higher quality of personal life.
