Page 30 - AlertDiver_Winter2013

The DAN Guide to Healthier Diving
BoredWith Your Traditional
Fitness Routine?
Try kettlebell circuit training.
T E X T B y J e s s i c a B . A d a m s , P h . D . , a n d M a t t h e w T . D e l T u f o , B . S .
P H O T O S B Y S T E P H E N F R I N KThe best exercise program is one that becomes
and remains part of your daily life: Continued
motivation is the key to success. Motivational
plateaus can undermine the long-term
effectiveness of any training program, and circuit training with
kettlebells is a great way to add excitement to your routine.
Why Circuit Train with Kettlebells?
Circuit training incorporates multiple fitness goals into a
single workout, and it’s one of the most effective methods
of increasing muscular and cardiovascular endurance and
maintaining strength. Kettlebells were developed in Russia
for use in sport and were used by the Soviets to condition
their soldiers. Adding kettlebells to circuit training further
enhances strength and endurance.
Strength and power: Kettlebells improve strength and
power throughout your body because the exercises involve
coordination of multiple large muscle groups. Power is
important for divers when entering and exiting the water and
manipulating heavy equipment. Improving your power makes
predive preparation easier, saving more energy for the dive.
Endurance: Kettlebell exercises are typically performed
with many repetitions and little rest. The holistic and
explosive nature of the exercises targets the cardiovascular
system. The resulting improvements in the efficiency of
your oxygen-delivery system will help you fin against strong
currents and carry your gear down the dock or beach with
greater ease.
Body composition: Circuit training quickly increases lean
muscle mass while torching fat. Many aerobic exercises,
such as running, contribute to a decrease in total weight
(both fat and lean body mass). In other words, traditional
aerobic training can cause loss of muscle along with fat
(potentially lowering your metabolism). But due to the
resistance involved, kettlebell circuit training promotes
growth of lean muscle (which increases your metabolism)
while simultaneously reducing body fat.
Time: The most common excuse for not exercising is a lack of
time. Circuit training offers the best of both worlds — aerobic
and resistance training — and can thus cut workout time in half.
Functional benefits: When was the last time you picked up
your dive bag, your scuba tank or even your groceries in a
perfect squatting position? Kettlebell training guides your
muscles in a dynamic yet controlled manner; this mimics the
way your muscles work in daily life.
Kettlebells make it easy to track your progress. Once
exercises start to become too easy you can increase the
weight, work unilaterally (on one side) or try combination
movements (putting two or more exercises together). These
new challenges can help keep your mind from wandering
and your body from plateauing.
Kettlebell Basics
Due to the recent increase in popularity of kettlebells, you
can purchase them at most sporting-goods stores. They can
be found online as well — just make sure you don’t have
to pay for shipping. A 10- to 25-pound kettlebell, which is
a good starting range for most people, costs between $20
and $60. Lighter kettlebells cost less and promote early
development of good form.
A Kettlebell Circuit
Start with a 10- to 25-pound kettlebell, depending on your
age, gender and training level. The weight should feel light
to start; proper form is vital to success.
28 | WINTER 2013
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