How to Do
The heavy scuba diving should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy scuba diving.
Beginning
1. Jumping jacks with each hand holding a dive weight.
2. Alternate between reverse leg lunges.
3. Push-up.
4. Squats while wearing a scuba BCD.
Movement
1. Curl your biceps with scuba weights.
2. Try tucking a dive weight into the fin pocket if you're looking for an extra challenge.
3. Tricep dip using a scuba BCD.
5. Using a dive light, perform a plank hold.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
