Cardio and Freediving
by FII - March 18th
Perhaps you’d like to get back in shape, maybe lose few pounds, balance your cholesterol, and get your metabolism revved up again. Cardio exercises are usually on the top of recommendations for exactly these resolutions, but there also has been a never-ending debate about whether cardiovascular exercise training is beneficial or nearly, if not fully, counterproductive to freediving performance. Both sides have very valid...
... arguments, so what does this mean for a freediver who likes to reap the health benefits of good cardio?
Good cardio (a.k.a. aerobic capacity) is a great fundamental tool. It’s just like a knife. While you can use the same knife for various purposes that can yield mediocre results to saving your life, you can also hurt yourself with it if not used properly. Defining precisely when, how, and what to use cardio for to get an edge in your type of freediving is a topic more appropriate for FII Level 3 Freediver class. Instead, let’s take a look at some of the basic rules of how to incorporate jogging, cycling, a rowing routine, or whatever your favorite cardio exercise is, with your freediving.
In any type of training, the number 1 rule is consistency. A minimum of 3 sessions per week is a must if you want to see any real improvement, as opposed to just pounding your joints and getting tired. Maintain the intensity (e.g., speed, inclined, etc.) between 60 and 70% of your maximum heart rate to keep burning fat and to assist your recovery from diving days. Here is a great Excel tool to help you figure out your heart rate percentages. Your workout should be minimum of 20 minutes in your targeted heart rate zone. Never forget to warm up for your session. The usual warm-up for cardio is 10 minutes of the same activity as the main workout but starting at a very low intensity. The goal is to slowly bring your heart rate up to 60% of your maximum heart rate and then continue into your workout.
Tip: Many cardio machines or smart/fitness watches have installed heart rate monitors, but if you don’t have access to one of those, simply place three fingers on your throat alongside of your trachea and feel your pulse for 10 seconds. Multiply the number of beats by 6 and you have your current heart rate.
