32
|
spring 2014
A
erobic exercise is the primary
recommendation for reducing
hypertension, which is associated with
an increased risk of cardiovascular
disease. One-third of all dive
fatalities involve cardiovascular emergencies. Regular
participation in aerobic interval training is a great
way to proactively promote your enjoyment of the
underwater world for years to come.
Aerobic conditioning through cardiovascular circuit
training amounts to one-stop shopping for fitness. You
gain a variety of benefits in a limited time. The premise
is alternating between steady-state (consistent heart
rate) cardiovascular training and a variety of higher
intensity exercises.
Try to fit in this 23-minute circuit two or three
times a day most days of the week. This may mean a
single session each day or multiple sessions depending
on your schedule and fitness level. The only rest period
in the circuit is the transition from one exercise to the
next. If you repeat the circuit, rest for two minutes in
between. Drink water throughout the workout.
Steady-State Cardio (5 minutes)
Jog, swim or use any cardio machine in the fitness
center — elliptical machines, stationary bikes and
steppers are all good options.
Tips for steady-state cardio:
• To raise the intensity while keeping the impact on
your joints to a minimum, increase the resistance
or the incline rather than the speed.
• Never use your arms to support your body while using
a machine. Handrails are for fall prevention, not leaning
on. Leaning promotes poor posture, burns fewer
calories and may increase the risk of injury.
• Mix it up.
Your body will
adapt to the
exercises you
do. Incorporate
a variety of
cardiovascular
activities to
maximize
effectiveness
and eliminate
boredom.
Vary the
cardio within a
workout or from one workout session to the next.
• Focus on your breathing. Never hold your breath.
If you feel your heart rate increasing, take a deep
breath (or a few) to get it under control. You may
surprise yourself by not needing to reduce the
intensity if you focus on the power of the breath.
Plank (1 minute)
Many variations of the plank have been introduced
in previous issues of Alert Diver. The plank is a go-to
move because it activates your core musculature for
stabilization. This is the natural function of your core
in everyday activities, and it is of particular importance
during in-water activities such as scuba diving. When
you’re submerged, the muscles of your core must
function as stabilizers so your limbs can propel you.
1. Lie prone (face down) on the floor.
2. Support your body with your forearms and
toes. You may want to place a towel or mat
under your forearms for comfort.
B y J e s s i c a A d a m s , P h . D .
The
DAN
Guide to Healthier Diving
Not Your
Mama’s Cardio
DIVE FITNESS
To avoid an increased risk of decompression sickness, DAN
®
recommends that divers avoid strenuous exercise for 24
hours after making a dive. During your annual physical exam
or following any changes in your health status, consult your
physician to ensure you have medical clearance to dive.
NOTE
PHOTOS THIS PAGE BY STEPHEN FRINK
