Scuba diving continues to be a popular pastime in the USA, with more than 2.5 million Americans participating in it either competitively or as a leisurely pastime, according to a report by the Sports and Fitness Industry Association. Apart from finding a good diving instructor and ensuring you have the right gear at your disposal, it is also essential that you are as physically fit as possible before taking to the water for the first time. While joining a gym might be to your benefit, especially if you are not in great shape, there are also a number of very effective home workouts that will give your pre-dive fitness a healthy boost.
Stretching prevents cramping
As a first-time diver, you may not know that many scuba divers are plagued by cramps when diving. Although the majority of cramps are reported in the toe area, many divers also experience moderate to severe cramping in other parts of the feet and the calves. There are a number of simple stretching exercises to engage in at home that can reduce the risk of cramping considerably. One of the most effective exercises will require you to lie flat on your back, raising your legs straight up in the air, and bringing your toes towards your body. Resistance bands can also be used with great success to stretch multiple muscle groups in the body, making them increasingly strong and supple for your first dive.
Carrying a tank requires strength
While a tank might seem almost weightless in the water, strong muscles will definitely help you during the dive, as well as when you need to cart your gear around on dry land. Opt for weight lifting exercises that focus on your upper body, but don’t neglect your legs altogether. If you have a set of dumbbells and a kettlebell at home, you can do various exercises such as lateral raises, bicep curls, and overhead presses that will boost your strength and lean muscle mass considerably, and even help you shed a few pounds. Doing weight training at a gym may be convenient, but doing strength exercises at home will make it easier to incorporate regular exercise into your lifestyle. The easier it is to get to your workout, the more likely you are to stick to your exercise regime.
Embrace the power of cardio exercise
In the weeks leading up to your first dive, you definitely want to engage in regular cardio exercise to give your heart and lungs an extra boost. Although running is known to be one of the most beneficial cardio exercises, there are many others you can do right in the comfort of your home. If you have a treadmill, you can run, jog or walk to your heart’s content at any time that is convenient for you. You can also, of course, walk or jog in your lounge, burn some calories on a stationary bike, or increase your heart rate with martial arts, dancing, or even jumping rope.
When preparing for your first scuba dive it is essential to make your fitness a priority. Thankfully, there are various at-home exercises that will help you get in better shape before your maiden dive.