Scuba divers’ physical fitness directly impacts their safety, performance, and overall enjoyment of diving. Physically fit divers have the strength and endurance needed to navigate through various underwater conditions, handle equipment, and manage the physical demands of diving. It also enhances their ability to respond effectively in emergency situations, such as strong currents or entanglement.
We sat down with new member Allison Parnell, NASM, a certified personal trainer in Fort Lauderdale because she has such an impressive physical fitness resume. She has run her own company, called Trainer on Demand, since 1985 and has been a firefighter and served on the dive rescue team for City of Miami Fire Rescue. In addition to her business as a personal trainer, she is a Red Cross Lifeguard and CPR Instructor. And though she admits her recreational scuba resume lacks depth, she’s excited to begin diving with Out Scuba.
Strength Training
Of the many benefits of strength training, Allison immediately thought of buoyancy. (See Buoyancy 101: A critical skill for more on this topic). She explained that having a strong core helps maintain stability and better positioning in the water. Core strength is also a preventative against fatigue and is critical for balance while entering and exiting the water.
Another key benefit of strength training is added physical endurance.
“Especially for more demanding, longer dives and when navigating through challenging environments,” she said, “weightlifting buildings overall muscle endurance and increases a diver’s efficiency in every situation.”
Strength training is a “preventative against injury when we’re lifting heavy equipment, swimming in strong currents, and is a way to deal with stress associated with all of these activities,” according to Parnell.
“We’re not talking about cosmetic body building,” Parnell said, “but functional strength training. The most important aspect of which is consistency. Bulking (like traditional body builders do) might even work against a scuba diver, because you are less agile and let’s face it… muscle sinks.”
Cardio
Cardiovascular fitness helps in regulating breathing and conserving air. The air hog is the unwelcome guest of any dive group, and a regular cardio workout routine that includes walking/running, machines or swimming will help you manage your tank better. She recommends high intensity cardio workouts with multiple rests to get your heart rate up, and then allow it to fall back, before getting it back up again.
“There’s no one right number for heart rate,” she said, “because it’s based on age and your level of fitness at the time you start training.” As an example, she recommended 2 full laps of a 25-meter pool as fast as possible, followed by one minute of rest, and then repeating for your stocky author. And though consistency is critical, it’s also important to vary your workout routine. “Your body will acclimate to any workout if you do it over and over again and don’t change things up,” according to Parnell.
Stretching
Stretching plays a key role in physical fitness routines for scuba divers. “It elongates muscles, strengthens the tendons,” she said, “and helps us move more efficiently and prevents injury.” It’s also a great way to build balance and help with stability in awkward positions. Incorporating stretching into your fitness routine can enhance your overall mobility, reduce muscle tension, and promote better posture, making it a valuable component of any physical fitness regimen.
Conclusion
Parnell had a lot more to say about physical fitness for scuba divers, but as she said “people don’t read more than a couple hundred words, so we should stop now.” If you’d like to hear more about her thoughts on physical fitness for scuba divers, you can give her a shout at 954-661-7444 or allisontrains@gmail.com.