RANCHO SANTA MARGARITA, Calif., April 29, 2014 /PRNewswire/ — For seasoned divers, people planning to scuba dive for the first time, or fitness enthusiasts simply looking to diversify their workouts, PADI, the Professional Association of Diving Instructors, tapped into celebrity fitness trainer John Peel, a PADI Open Water Diver, to develop a one-of-a-kind interval workout designed to improve flexibility and stamina and ultimately optimize the underwater experience.
“Scuba diving not only offers the opportunity to explore and discover the beauty of the ocean’s depths and sea life but also provides a variety of health and fitness benefits to the participant,” said Karl Shreeves, PADI’s technical development executive. “In the past few years, PADI has seen a new generation of specialty courses for divers designed to engage the body at a moderate level, such as dive specific yoga, and we couldn’t be more excited for John to create a dedicated workout that enhances the scuba diving experience and even help bring new people into the sport.”
As scuba diving is not a replacement to a solid exercise program, Peel suggests incorporating the following 30-minute workout into your cardio schedule three times per week for a well-rounded fitness routine:
Directions:
Warm up thoroughly, targeting your ankles, calves, knees and hip flexors to prevent injury
Perform each move below for a one-minute AMRAP (As Many Reps As Possible)
Rest for 30 seconds, using this time to transition between moves
Perform the entire circuit four times
Workout:
THE SCUBA DIVER—This exercise works the core muscles that surround your abdominals, oblique’s, lower back and mid back. Strengthening these muscles is important when wearing scuba diving gear to reduce the risk of lower back issues, plus a strong lower back and core can benefit and build from one another.
How to do the move:
Laying on your stomach, reach your arms and legs out, keeping them off of the ground; the only thing that should be touching the floor are your stomach and hips; hold for one-minute
LUNGES—The muscle built from performing lunges—particularly the quadriceps—will help ease lower back tension by using strength from your legs to lift gear.
How to do the move:
Stand straight up with your arms at your sides
Looking straight ahead and engaging your core, step forward with one leg, lowering hips until both knees are bent at 90-degree angles; your front knee should not be extended out over your toes, and your back knee should hover just over the floor
Stand back up, keeping the weight in your back heel
Repeat on the opposite side
ELBOW-to-TOE PLANK—This exercise builds core muscle, giving divers the stability they need for most movements, from carrying cylinders into the water, to swimming through ocean currents.
How to do the move:
Laying on your stomach, prop your body up with your elbows and toes, keeping your feet together and your elbows directly underneath your shoulders
Position your body flat from head to heels, keeping your rear tucked under your hips
If you lower yourself to the floor before one minute is over, rest for a few seconds and repeat the move
HAMSTRING CURLS—Almost every leg movement in the water is assisted by your hamstrings, which help to stabilize legs during the downward, power stroke of a flutter kick.
How to do the move:
Laying on your back, place the backs of your lower legs and heels on the top of a stability ball or stable, elevated chair; extend your arms to the sides
In a controlled motion, contract your core muscles to lift your hips off the floor, and bend your knees at a 90-degree angle; your body should form a straight line from shoulders to knees
Roll the ball away from your body; hold, and roll the ball back toward your body
SPRINTS—Having a strong cardiovascular system is a huge asset when scuba diving, as it makes the experience more enjoyable overall, and lengthens the time that you can stay underwater. Regular cardio is crucial for divers, and a jog or power walking can do the trick, but try sprints for an amped up workout.
How do to the move:
Sprint 400 meters or a lap around a track, or about a minute
“Although you don’t have to be an athlete to become a diver, seasoned scuba divers generally find that strength and good physical condition help during their dives, from using core muscles for kicking to carrying gear,” said Peel, who has been a PADI Open Water Diver for just over a year. “This interval workout will increase muscle tone and improve cardiovascular activity, ultimately helping to optimize any scuba diver’s time in the water.”
PADI offers a wide range of scuba certification courses from ones that allow beginners to take their first breath underwater, to advanced specialty courses designed to build skills and enhance an experienced diver’s love of the oceans and aquatic environments. To sign up for a course or to learn more about PADI visit www.PADI.com. You can also connect with John Peel by visiting www.JohnPeelFitness.com.
About PADI
PADI (Professional Association of Diving Instructors) is the world’s largest recreational diver training organization, with more than 136,000 trained PADI Professionals dedicated to introducing new divers to the thrill of scuba diving and enhancing the skills of experienced divers through its 6,200 dive centers and resorts worldwide. PADI Members issue nearly 1,000,000 certifications worldwide each year, making underwater exploration and adventure accessible to the public while maintaining the highest industry standards for dive training, safety and customer service. For more information, visit www.PADI.com.
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