NAUI Master Scuba Diver 144 Diving Physiology ively drops your heart rate. However, total blood volume output from your heart, along with several other measures of work intensity, can be the same as during comparable land based exercise. Water exercise can be as much a workout as on land but without the impact. It’s fine to keep your water exercise heart rate about ten beats per minute lower than your training target rate on land. Muscular Strength Strength is measured by how much you can lift in one or few efforts. Carrying diving equipment around takes strength. Lifting yourself out of the water in full gear uses your strength. Rescues need strength. A good amount of muscular strength reduces your chance of strains and other injuries during challenging activities. Weakness in your back, hip, abdominal, and hamstring muscles is one of the key factors in back pain. Your overall diving health and enjoyment will benefit by improving your muscular strength. You can improve your muscular strength for diving by repeatedly lifting or moving a relatively heavy weight, such as tanks and gear. Lift a weight heavy enough that you can only repeat the lift from eight to 12 times without rest. That is called one set. Work up to about three sets of eight to 12 repetitions, three days each week with a day off between exercise days. Lift carefully with proper “safe-for-your-back” lifting technique to avoid injury. Never lean over and lift. Never lift with straight knees. For diving benefit, exercise your muscles the same way you do in diving. For general health and well-being, exercise all your major muscle groups. Muscular Endurance Muscular endurance is measured by how many times or for how long you can lift a weight (including lifting or moving your own weight around). Doing any task for extended periods requires muscular endurance. Fin swimming requires muscle endurance of your legs. Good muscular endurance will reduce your chance of leg cramps and muscle tiredness during dives. Muscles that fatigue easily can leave you fatigued at the end of a day. Your overall diving health and enjoyment will benefit by improving your muscular endurance. You can improve your muscular endurance by repeatedly lifting or moving a relatively light weight, such as during walking and fin swimming. For diving benefit, exercise your muscles the same way you do in diving. For general health and well-being, exercise all your major muscle groups. Flexibility Flexibility is being able to move in a range of motion that you need for your activities, and for health. Good flexibility reduces your chance of strains, pulls, and other injuries during activity. Flexibility of your back, hip, and hamstring muscles is one of the key factors in preventing back pain. You need a good range of motion of your upper body to get equipment on and off, and both your upper and lower body to get up and down the boat ladder. Your diving health and enjoyment and overall health will benefit by improving your flexibility. Improve your flexibility by stretching often. Warm up before you stretch. A warm-up means, as it sounds, raising your body temperature. You can warm up with five to ten minutes of brisk walking, jogging, or bicycling. Then stretch. A stretch is not a warm-up. Improper stretching can also cause harm. Don’t stretch to the point of pain or yank any joints out of their natural line. Don’t crane your neck forward when you stretch and don’t force your back into rounded-forward positions. Don’t round your back forward first thing in the morning, when your disks are most vulnerable. Stretch your hamstrings by lying on your back and raising one leg overhead at a time. Remember to stretch backwards after you stretch forward. You will gain more flexibility with daily stretching for five or ten minutes than stretching only once a week for longer periods.
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