“Fitness to Dive: New Year’s Resolutions”

The turkey leftovers have been finished, the gifts have been exchanged, and as 2010 winds down, our gaze turns toward the year to come and the changes we plan to make. As you compile your list of resolutions this year, keep in mind these fitness goals to enhance your diving in 2011.

1.      Not too cold, not too hot: Warm up and cool down before and after you work out to prevent injury. Prior to strength training, warm your muscles up with some cardio activity, lightweight repetitions or abdominal exercises. Warming up prior to exercise helps to increase blood flow, raise your body temperature and prepare your body for the activity at hand so you can get more out of your workout. After you have worked your muscles, don’t forget to cool down by slowing your rate of activity for a few minutes and stretching after you finish. A cool down period gradually slows your heart rate to a normal pace and helps your body to recover quicker from one workout so you are ready to go to the next. It also helps prevent muscle cramping by eliminating some of the lactic acid that may build up during exercise.

2.      Heart-healthy habits: Cardiovascular health is vital in scuba diving; one of the leading causes of dive-related fatalities is cardiac incident. Cardiovascular exercises make your oxygen use more efficient and improve blood flow, building the foundation for a stronger, healthier, more resilient heart. This year, get out and run, walk, swim and bike your way to building your cardiac reserve so you can continue to dive safely.

3.      Up your upper strength: Having trouble lifting your gear, hoisting your tank or standing up when you are all geared up? It is time to develop your upper body strength. Prepare for the heavy lifting long before your dives by incorporating some pushups, curls, free weights and resistance training into your workout regimen.

4.      Lower back pain: If your lower back is sore after a day of diving or even a long day at the office, strive to eliminate or reduce the pain. Simple exercises, such as back extensions or arm and leg raises, can pave the way to pain-free backs and stronger fin kicks. If you want to add something different to your exercise regimen, try a pilates class—it’s not just great for your back, but also for your abs.

5.      Core support: A strong back requires a strong core for balance and stability. Targeting your abs in addition to your back muscles will help balance out the muscle strength (another way to reduce risk for lower back pain). It will also help reach those swimsuit goals for 2011.

6.      Increase lower body strength: From squats to leg extensions, completing workouts that target lower body muscles can make diving more comfortable. Fin across the bottom with ease, penguin-walk across the dive boat or carry your gear down the beach with sturdy legs to support your stride.

7.      Limber up: The more flexible you are, the greater range of motion you have, so it’s easier to access equipment, raise your arm during ascent and even climb ladders on dive boats. It is also another excellent way to help reduce lower back pain. Stretching after a cool down is one of the easiest ways to enhance your flexibility. Hold the stretch approximately 30 to 90 seconds; if you find the stretch painful, reduce it until you find a comfortable position. Do not bounce as this can actually be detrimental to flexibility training and may cause injury. Remember to breathe through the stretch. Another excellent way to enhance your flexibility is with yoga, which can help you develop better balance, breathing techniques, stability and a way to cool down after a strenuous workout.

8.      Fitness checkup: Get a dive physical to ensure that you are fit for your dives. Test your cardiac reserve, endurance and overall health. If you plan your physical in advance, your doctor can help you to develop a workout plan as well as nutritional guidelines to help you reach your goals. Also, be sure to discuss any medications you are taking with your physician and any potential interactions or complications related to your medications in the context of diving. If you would like a recommendation for a dive physician in your area or if your physician would like a consultation, call the DAN Medical Information Line at +1-919-684-2948.

9.      Give your body positive fuel: Eat nutritiously; add fruits and veggies to your diet. They are excellent sources of antioxidants, fiber, potassium and vitamins. These foods promote weight loss, lower blood pressure and can help reduce the chance for chronic diseases, such as cardiovascular disease. Eating healthy today can help prolong your diving in the future.

10.  Learn more about dive fitness: Take a course such as DAN Dive Medicine for Divers, which covers fitness to dive, safety planning and basic examinations. Divers interested in completing this program must also have completed DAN Diving Emergency Management Provider (DEMP) and the DAN On-Site Neurological Assessment for Divers. These courses can help you gain a greater understanding of the physical requirements for diving and how to respond in an emergency situation.

As  you head to the gym or lace up your running shoes this year, set a goal, plan a dive trip and keep the thought of safer, more comfortable diving in mind as you work towards your fitness goals. Dive fit, dive safely.