How to Train for Scuba Diving

People who have only seen scuba divers peacefully floating above a reef or exploring an undersea canyon in movies or videos may often think that scuba diving doesn’t demand much effort. The truth is that most avid scuba divers maintain a level of fitness that simply makes their hobby look easy.

Scuba diving requires a variety of sometimes heavy equipment that must be transported to the dive site and, once there, must be worn when entering and leaving the water. Diving from the shore can be strenuous and carrying the equipment can be taxing. On liveaboard and single-day dive boats, the divers have to climb up and down dive ladders to get in and out of the water wearing their equipment and tanks. The ladders can move and sway with the waves. 

Once safely in the water, the current can make swimming tiring, and even trying to stay in one place to catch sight of rare and beautiful marine creatures can be hard.

The PADI Open Water dive course requires people to be able to swim at least 200 meters freestyle or 300 meters with a mask, fins and snorkel. It also requires you to be able to tread water for at least 10 minutes. However, most experienced divers learn that these are bare minimum fitness requirements and that day-to-day diving can be more demanding, depending on the location, water conditions, and whether you're diving from a boat or from shore.  

Many divers have realized that they need to build up their stamina, strength, and endurance to get the most from their new lifestyle and hobby. Being as fit as possible also benefits their safety when entering and leaving the water and when swimming. They are also in a better position to help other, less-experienced divers who may experience difficulties. 

We've created a list of a few areas to focus on that will help get you in the best shape to enjoy open-water diving. They include:

Although diving typically doesn't entail a tremendous amount of swimming, having the endurance to overcome any situations that may arise is important. The sea can be strong and unforgiving, and having a high level of endurance can make your day easier and safer. Swimming laps to improve arm and leg strength is also an excellent way to improve endurance. Cycling or jogging also improves leg strength and the cardiovascular system.  

High-intensity interval training (HIIT), leg exercises like squats and lunges, and upper-body workouts, including push-ups and rows, help you manage a day of diving. Strength is often needed to lift and transport equipment on the beach or rocks or up and down ladders on boats. Having the strength when you need it is crucial in an open-water environment. 

You need mental clarity to dive effectively and avoid some of the problems that can occur in the undersea diving environment. Keeping oriented and aware of where your dive buddy and boat are can be crucial. Knowing which sea creatures to avoid and being aware of the current’s effects are also important in enjoying every aspect of your dive. Knowing when to stop and take a cleansing breath can help you avoid any trouble.  

Stretching at the end of your diving day can be particularly valuable if you’re on a liveaboard and finishing day one of a multi-day dive trip. It can help prepare your body for the next day of diving, along with the inevitable lifting and donning of dive equipment. Stretching also focuses your mind on the need for rest and allows you to forget the excitement of the day and prepare your body for the next day. 

If you’re reasonably fit and love the outdoor lifestyle, why not enroll in a diving course in Thailand?

Giant Stride offers a vast array of dive experiences from experienced dive boats and dive guides in Thailand. You can book your dive adventure directly through our website. Let Giant Stride be your guide to diving and a healthier lifestyle in Thailand.