Training - Leg strength

Please register or login

Welcome to ScubaBoard, the world's largest scuba diving community. Registration is not required to read the forums, but we encourage you to join. Joining has its benefits and enables you to participate in the discussions.

Benefits of registering include

  • Ability to post and comment on topics and discussions.
  • A Free photo gallery to share your dive photos with the world.
  • You can make this box go away

Joining is quick and easy. Log in or Register now!

primalchaos

Contributor
Messages
98
Reaction score
0
Location
Grand Rapids, Michigan
# of dives
25 - 49
I am currently walk/running on a treadmill 2X week, and bowflex 3X week. I went out my first time, and my legs gave out pretty quick, and I had some cramping on the tops of my legs and in my lower back of my legs.

Not so smart me did not think to stretch before and after dives, so I was gimped up pretty well after 3 dives on first day, and 1 one on the second day. I did stretch the second morning, but pretty much just made it so I could get around ok.

Is there any exercise ideas someone has to build up other than actually finning around?
 
primalchaos:
I am currently walk/running on a treadmill 2X week, and bowflex 3X week. I went out my first time, and my legs gave out pretty quick, and I had some cramping on the tops of my legs and in my lower back of my legs.

Not so smart me did not think to stretch before and after dives, so I was gimped up pretty well after 3 dives on first day, and 1 one on the second day. I did stretch the second morning, but pretty much just made it so I could get around ok.

Is there any exercise ideas someone has to build up other than actually finning around?

I'm told that Weight training will help also. So, in addition to the cardio, you'll also have strength.
 
Oh goody...prepare yourself for a bunch of responses...I am glad I got here first for a change! Keep in mind that every individual is different and if you have any doubts about your fitness level or requirements I would suggest seeing a professional.
For scuba a strong core (abs/low back) and hamstrings will serve you well. And these two areas are typically neglected in favor of "beach muscles"! Just have a think about the biomechanics of what you are doing. Picking up and schlepping around some fairly heavy equipment...followed by generally exclusive use of your legs UW...unless you are an arms-a-waving diver (and of course you aren't :D).
Here are a few suggestions to get you started and should help specifically target hamstrings/core. Just add them to your daily routine. Don't worry about the number of reps...I generally tell my clients+patients to do them until they get tired or bored...just a sneaky little motivational trick...don't tell anyone!
1-Crunches (Core)..hands at the side of your head...chin pointed to the sky...knees bent to 45 degrees...contract tummy and raise shoulders just off the ground...hold...lather...rinse...repeat (LRR).
2-Dead Bug (Core)..as above but legs in the air. Reach your hands towards your toes until your shoulders clear the floor (LRR).
3-Superman (Core/Hams/Glutes)...Get on hands and knees (woof). Contract tummy muscles (TVA for you technical types) and alternately raise left arm/right leg and right arm/left leg until parallel to the floor. Hold and LRR. Great overall core exercise....even if it looks a tad silly at your local gym!
4-*** raises (Hams)...this is my get-a-laugh name for this movement that specifically targets your hams. Same start position as #1 except hands at your sides palm down on the floor. Tighten TVA (tummy) and lift your butt off the floor until your legs are ~45 degrees down to your shoulders...do not lift any further. At the top of the movement squeeze your glutes together and hold. LRR.
5-Reverse leg curls...if your bowflex has the leg attachment allowing reverse curls use it (i.e. lying on tummy bringing ankles towards your butt). I would put a pillow or something under your stomach on the bowflex as I do not think it comes with a proper decline/incline bench and you may strain your lower back otherwise if the bench is just flat. LRR
Have fun and I hope this helps......

<edit>
I see that the word ***** is a censored item here. I love how prudish the USA has become...the home of pornography moaning about one second of b**b on the TV....but I digress :54:
 
primalchaos:
Is there any exercise ideas someone has to build up other than actually finning around?

Cardio has increased my stamina, and I've seen my SAC drop substantially. But strength training and flexibility are a part of a well rounded program.

Squats have been a big help for my legs, as have back curls for my legs (I'm a frog kicker.) Calf lifts have also helped in my finning, specifically the mod fins we do (Mod frog, Mod flutter) where small, subtle kicks requiring precision control are called for.

Strengthening my lower back has been critical in assisting with me holding an arch for a 50 - 60 minute dive. As have working on my abs (all of them.) A strong core makes a big difference, especially on a 2 or 3 day trip where its dive-sleep-dive.

This is a cool site that helps keep things fresh. Dive Fitness

Diving is what drove my commitment to fitness, but its spilled over into all areas of my life. I'm healthier, stronger and feel better now than I have in a very long time.

K
 
Finning around is a good idea as it gives your body a chance to perform the real activity. The more your body exercises the precise muscles you need the better it'll get.

One suggestion I have is that you should check that you are well hydrated between exercises and that you get enough sleep and eat good carbohydates ie pasta, beans,wholemeal bread, fruit such as apples and good protein like bananas and brazil nuts.

Before diving I wouldn't exercise - in fact given your current routine, can you be sure that you are giving your body sufficient rest before diving?

(From what I understand it is not recommended to do strenuous exercise before diving as it can be a factor in DCS - doctors, experienced divers please correct me if I am wrong on this)

If you do have to stretch I'd probably do 3 or 4 stretches of the calves - 10 secs per stretch and 2 * 30 second stretches of the quads - I wouldn't do them before diving though - I'd do them perhaps on your training days at the end of the workout when your body is nice and toasty. (I'd also do other stretches but I suspect these might be the best ones to work)

You might live to look at the following site:-
http://www.divefitness.com/html/guides.html

I believe the owner appears on this board now and then.

best wishes
 
primalchaos:
I am currently walk/running on a treadmill 2X week, and bowflex 3X week. I went out my first time, and my legs gave out pretty quick, and I had some cramping on the tops of my legs and in my lower back of my legs.

Not so smart me did not think to stretch before and after dives, so I was gimped up pretty well after 3 dives on first day, and 1 one on the second day. I did stretch the second morning, but pretty much just made it so I could get around ok.

Is there any exercise ideas someone has to build up other than actually finning around?

If you can't get in a pool & do some swims with your mask, fins, & snorkel, weight training or other training that will strengthen your quads is good, because that is the source of your finning power. Things like leg extensions/flexes, leg presses, and the like. Hill Intervals on a road bike or mtn biking also helps work your legs AND improves your cardio.

However, the best advice I can give you is to SLOW DOWN when you dive. It's NOT a race. Most of us do a modified frog kick/glide combo to conserve energy while we sightsee.

If you are still having cramping problems, you might want to consider bananas (potassium) or milk (calcium). They seem to help fight off cramps, as does stretching before & after the exertion of diving.

DSDO!
 
Sean,
He's not the only one who thought he'd be first!
As Homer would say : DOH!
 
Yes...I noticed...however....I hope the commentary provided for the question was more useful than:
"Wow, you must have really been zipping around down there"
or
"I'm told that Weight training will help also. So, in addition to the cardio, you'll also have strength"
:rolleyes:
 
https://www.shearwater.com/products/perdix-ai/

Back
Top Bottom