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SpinDistribute.com Article Directory

The following article was published in our article directory on July 26, 2010.
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Easy Free Diving Training Program

Article Category: Recreation

Author Name: Diver Dan

If you are interested in free diving, you may find various free diving training programs that can help you become efficient in the sport. Here is one example of a free diving training program that is very easy and simple to follow.

The first part of this free diving program is building your strength. For the 1st week of the program, you would have to alternate days between an hour of weight lifting and an hour of cardio. During weight lifting, you should be able to life between 60% and 75% of your capability. On the other hand , during cardio training, it should involve at least 45 minutes of your heart rate. This is to say that you should try out 65% to 85% maximum. Always make sure to start and end this routine with stretching your muscles.

Once you reach your 2nd week of free diving program, you would have to alternate between treadmill/elliptical machine and cardio. You should do 2 hours of cardio by interval training during Day 1. Make sure that your heart rate peaks between 65% and 92%. As a follow-through, you should do an hour of cardio endurance with your heart rate at 75% to 85%.

On the following days, you should be able to intensify your cardio training with treadmill or elliptical machine.

The second part of this free diving program is conditioning. During weeks 7 to 10, you would have to alternate each day between 2 hours of apnea weight training and 2 hours of pool session. Once more , you should start and end each session with stretching.

When you are doing your apnea training, you should start with a minute of breath-ups that lifts 30% of your ability. You can repeat this as many times as you can in apnea. After which, perform an hour of endurance training with your heart rate peaking between 75% and 85%.

During pool sessions, underwater laps should be performed. You should be able to vary your exercises and always include restricted breath-ups for increased underwater distance. However , you should do decreased breath-ups if you maintain the same underwater distance. For extended swim that involves hypoxia endurance training, make sure that you do limited breathing.

The third and final part of this free diving program involves actual diving. You should to this part over the next 4 weeks of your training. On the other hand, you should make sure that every time you dive; you have a buddy to keep track of your activities. Taking a buddy with you is also a form of safety precaution in case something undesirable happens to you especially when you are underwater. You should also make sure that you do not exert too much effort as you increase your depth. Keep in mind that your goal is to learn basic free diving skills and not endanger yourself.

One important thing to consider if you want to follow any free diving program is to allot rest days. It is preferable to schedule your rest days every 2 to 4 days while maintaining your cardiovascular skills and strength.

Keywords: scuba diving, Dive Toolbox, Scuba Dive Tips, Scuba Dive Ideas, Scuba Dive Resources, diving locations, diving equipment, free diving

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