I am quite positive that running helps your lung capacity and heart rate when freediving, but what else is there? On top of that what sort of running routine would you do? Sprinting? long distance? Both? Right now I am running for about 25min a day at least 3 times a week, around 2mi + or- depending on how I feel. Most of the time more.

Tim

Have you seen any improvements in your total dive time doing lots of cardio? I dont do any, and i have a good breath hold while spearfishing. I guess ill start running if it helps a lot.

I have been experimenting with this lately and I have noticed that I felt more comfortable at depth now than before. Im not sure if its the cardio or the wieghts. But I did change from long distance biking to a type of sprint where I go all out as long as I can after doing about 30min warm up at 90%. I think that this kinda exercises the lungs making it easier for them to take in air. After the work out its easy to breathe deep and my chest expands with ease. So I think that a type of aerobic is better than aerobic since freediving is more aerobic anyhow I believe.
When I was able to run back in the day I would run a distance but try to get there as fast as I could w/o stopping. So like 3miles in 21 minutes and I would try even fast the next time. I do this type of stuff 3 times a week and the days inbetween I swim for 45min just for fun. I dive during the week if I can and always on the weekend. With my schedule changed I bike, swim, and lift all in the same day 3 times a week.
Now I dont know if this has anything to do with freediving but I think being in shape makes it easier. Now I do know people who do nothing and can dive way deeper to about 160ft so to say. I think the biggest thing is a clear mind, relaxation, determination, will power, technique, and just having fun.
Anyhow I dont do any of this for freediving, I more or less just do it for me. But I wonder if it helps with freediving...

Here is some info i found that seems quite useful.

http://upload.wikimedia.org/wikipedia/commons/thumb/a/ad/Exercise_zones.png/800px-Exercise_zones.png

A person who regularly does aerobic exercise will develop a healthier and stronger body. Their heart will be stronger, and pump more blood per heartbeat, making it more efficient, to handle the increased blood circulation required for aerobic exercise. This will allow the person to have a lower heart rate when resting, and make them feel better. The lung capacity and efficiency at transferring material between the air and the bloodstream will increase to handle the extra oxygen required during aerobic exercise. This will allow the person to breathe less when resting, making them feel better. The arteries, veins, and capillaries will become more efficent to handle the increased blood circulation. The muscles will increase their efficiency and more blood vessels will be created in the muscles. Coordination will increase. The person will feel better because of having more endorphins in their brain. The muscles, bones, organs, and other tissue will become stronger to handle the impact that exercise will give to them. Burning more energy will require eating more, but even if a person eats more, the person can more easily lose fat by working out.

Here is some info i found that seems quite useful.

http://upload.wikimedia.org/wikipedia/commons/thumb/a/ad/Exercise_zones.png/800px-Exercise_zones.png

Yup that perfect. Im 21 and today on the bike my HR, so the machine said, was up to 190 bpm while doing my max.

you height and weight plays a measure in your heartrate as well....

I am in no way an expert and am probably the worst freediver on the board, but this is what I do:

A dynamic breath-hold every time I go up or down a flight of stairs at work and then continue holding as far as possible walking down the hall. Of course it doesn't always work out as sometimes someone needs to talk to you and you can't afford to look that weird at work.

If your max heart rate was 190(biking), you will typically have a max heart rate > 200(running/sprints). The age formulas do not work for those who are in great shape. A high max heart rate is directly related to your recovery which you have obviously mastered.

Have you seen any improvements in your total dive time doing lots of cardio? I dont do any, and i have a good breath hold while spearfishing. I guess ill start running if it helps a lot. I have not been diving that long to really notice a difference, I pretty much started diving and running the same week. Go figure!! It just makes sense that stressing your lungs by sprinting and then doing distance to get your overall cardio in would help. In my uneducated opinion of course. It just seems that anything you can do to stress your lungs (eustress that is) would help your breath holding ability.

I am in no way an expert and am probably the worst freediver on the board, but this is what I do:

A dynamic breath-hold every time I go up or down a flight of stairs at work and then continue holding as far as possible walking down the hall. Of course it doesn't always work out as sometimes someone needs to talk to you and you can't afford to look that weird at work.

I was considering the same thing. That practice breath has to be while moving to simulate paddling/kicking to depth during the breath. The stairs sounds like a great idea. At the bare minimum a brisk walk would not hurt either. Maybe?

SMOKE :D

Im just going to stick with the theory that aerobic excersie helps.
But Im sure being in shape only pertains to deep diving past 100ft. Have you see Martin Spetnik? That doood is a beast.
But then again there are people that dont even look in shape and can still find thier way to Davy Jones' locker.

I would like to throw this idea out there; one of the ways execizing makes muscles more efficient is by improving blood circulation thereby supplying more oxygen to the muscles faster. When diving we want to decrease blood circulation to all areas that are not in absolute need of it to minimize the consumption of oxygen. A fit muscular body may not be the ideal for diving because it is conditioned to high oxygen consumption. If you look at marine mammals they all look like they're not in very good shape, just a thought..

Im just going to stick with the theory that aerobic excersie helps.
But Im sure being in shape only pertains to deep diving past 100ft. Have you see Martin Spetnik? That doood is a beast.
But then again there are people that dont even look in shape and can still find thier way to Davy Jones' locker.

Does martin do lots of cardio like running or just stays in the water all day?

The emphasis in the answers seems to be on increasing breath hold, and I don't know jack shit about that.

But I do find that cycling, running, and weight lifting help my diving. In addition to the cardio benefits of running and cycling, I find that leg extensions and curls with weights really help my kick and prevent cramps.

In fact, I find that too much diving hurts my diving. Years ago I used to consider diving a day off. At my advanced age, I find that it is often advisable to take a day off from exercise the day before diving. And then, on the day that I'm diving, I'm trying to stay relaxed and exert myself as little as possible, avoiding scaring fish and saving myself for that fish that ties up deep and really does stretch me. So that makes two days in a row without really pushing myself. Then maybe I'm just plain tired from bouncing in a boat for over 100 miles, so I don't work out much on the third day. Being tired doesn't mean that I really got much specific fitness benefit, so that's three days.

In my land workouts, I can push hard up hills and really stress myself, and I can do multiple sets to failure with weights.

So diving deconditions me for diving.

Maybe this is all just applicable to old farts, but take notes. You may be old some time in the future. Or at least I hope so.

Ya Bill I think your just old. Cuz I love diving day after day and it helps me dive better each day :D

SMOKE :D

Smoke what?:moon: :whistle:

Does martin do lots of cardio like running or just stays in the water all day?

I dont know, I just know that guy is chizzled from stone.
Look him up on Myspace. He has a ton of pics on there.

Smoke what?:moon: :whistle:

Crack..... Duhh. You'll hold your breath for hours.

Oregano & Nutmeg and you have to use paper from the bible :FIREdevil:

I saw the video of that quote you have. Manny is a stud with the pole spear.

I would like to throw this idea out there; one of the ways execizing makes muscles more efficient is by improving blood circulation thereby supplying more oxygen to the muscles faster. When diving we want to decrease blood circulation to all areas that are not in absolute need of it to minimize the consumption of oxygen. A fit muscular body may not be the ideal for diving because it is conditioned to high oxygen consumption.

I believe this is true - but it got me thinking... does wearing a wetsuit - one that compresses the arms and legs a bit, but one that does not hinder breathing, actually help divert blood flow from the capillaries and extremeties, thus increasing the amount available to the brain? (Sort of like a flight suit or ... I forget what those inflatable "pants" we had on the ambulances to treat shock were called...).

Has anyone done testing of freedivers with and without suits in a controlled environment?

I know my buddies and I don't currently wear suits since the water, at least at the top, is so warm... and that the exposure to cold water kicks in the mammilian dive relfex - but I think the mammilian dive reflex is reported to work with the head and neck exposed, alone, isn't it?

I'm not experienced enough to comment on freediving. However, execise physiology should be consistent, and understanding it should be helpful. Both anaerobic and aerobic training are important to any athelete wanting to push the limits. Yes, as with any sport some can do well without much training(naturals), but think what they could do with training.
To be an efficient, endurance(low resting heart rate) machine, one needs to spend a large amount of time in the aerobic exercise zone. Anaerobic(sprints) work-outs are less fun, but necessary for recovery and speed. Those of us that are not 21yo lose speed yearly if we don't visit the uncomfortable anaerobic zone on a regular basis.
I would think long aerobic work-outs would be helpful to have a low resting HR and efficient(low consumption of O2,GLU,and electrolytes). As one deprives their body of O2, CO2 is obviously biulding up. Upon surfacing your body is in recovery mode, the jump in HR is necessary to get rid of the CO2 and reoxygenate. The speed of recovery is dependent on HR, ventilation, and cellular deficit. Anaerobic training improves our ability to recover. So aerobic training is great for the low HR aspect, and anaerobic training is great for the recovery aspect.

just a couple thoughts

the key to good breathholds for spearfishing is finding a way to reduce your recovery times....... a straight freediver will have a good 10-15 minute breath up and relaxation sessions before a deep dive. Whereas, a spearfisher probably doesn't want to wait that long. Good aerobic exercise will undoubtedly reduce your recovery time.

I have an excercise in which I walk throughout the whole exercise. At a normal pace begin walking for 30 sec. after 30 sec continue to walk and do a 15 sec breathhold, after 15 sec continue to breath for 45 sec then go into a 30 sec breathold, after 30 sec start breathing for 1 min then do a 45 sec breathold. continue following this pattern breathing for 15 sec. longer than each breathold. After reaching your max breathold work back down to a 15 sec breathold.


walk breathold
30sec 15sec
45sec 30sec
1 min 45sec
1:15 1 min
1:30 1:15

max heart rate is 220-(your age) your target for exercise should be about 80-90% of that sustained for 30 min.

Try singng and playing guitar 4 or 5 nights a week for 4 or 5 hours at a time, repeated deep diaphragm breathing, hold out long phrases, set up heavy PA speakers then break them down... better than the gym.
I used to like running but it's hell on the knees, I'll stick to laps in the pool.