| You don't have to be certified to be a snorkeler. The | | | | muscles and secondary stress on your ankles and |
| reason for this is you only have a mask, snorkel, and | | | | foot muscles. The exercise works OK standing flat |
| fins. But let me inform you of some very important | | | | on the floor, but better if you have something to |
| facts. You still have the same responsibilities to | | | | stand on, like a 2 by 4 a couple of feet long. If |
| yourself and your diving partner, that a certified | | | | standing on a 2 By 4, position your feet shoulder |
| scuba diver has. Mental awareness and physical | | | | length apart and let your arch and heel hang off the |
| fitness are the most important attributes concerning | | | | edge, and lower your heel down as far as you can to |
| this sport. | | | | touch the floor, raising up all the way as far as you |
| If your a good swimmer and swim daily or weekly, | | | | can. While doing this movement, tighten your calf |
| your legs are probably in pretty good shape. Although | | | | muscles as much as possible throughout the exercise. |
| when you equip yourself with the snorkeling gear you | | | | Now next take a seat in a chair and position your |
| need, you might find your legs are not in as good of | | | | feet on the 2 by 4 the same as the standing calf |
| shape as you thought. The first time you put on a | | | | raise. Raise and lower your heel. Doing 2 sets and 10 |
| pair of fins and swim long enough to learn to use | | | | to 15 reps. These three exercises will strengthen |
| them, you will experience next day soreness and | | | | your legs for working your fins. |
| possibly cramps. Too avoid this pain in the future, | | | | Once you have your gear, you'll want to practice in a |
| here are some simple leg exercises you might want | | | | pool if one is available, if not, go to a lake and |
| to try. | | | | practice just off shore till you get the hang of it. |
| Squats: Holding on to something, like a countertop for | | | | Getting used to the snorkel is important while in |
| balance. Standing upright with legs spread shoulder | | | | shallow water. Breathing is more difficult with a mask |
| length apart, bend down slowly, but not all the way. | | | | on, and having a mouthpiece in your mouth. Practice |
| Return to starting position. You will get more effect | | | | this until you become comfortable, before going to |
| with this exercise if you do not lock out your knees | | | | deep water. Then if you have a boat, you can |
| at the standing position. This puts more strain on the | | | | practice your dive. One dive I like is the feet first |
| leg muscles, and that's what we want. As you are | | | | dive. Holding your mask tight against your face, jump |
| executing these movements, breath deeply in and | | | | into the water, try to remain vertical, raise your arms |
| out several times during the repetition to expand the | | | | above your head sweeping them upward to push |
| lungs, this is called oxygen loading. This will help with | | | | yourself lower. To rotate your body to a horizontal |
| the snorkeling part. And don't smoke. | | | | position, pull your knees to your chest, lower your |
| Lunges: | | | | head, and this will put you in a swimming position. |
| At a standing position put your right foot out in front | | | | If you experience water in your mask, clearing is |
| of you about three (3) feet. | | | | simple. If your above the surface, simply pull forward |
| Arms on your hips, keep your left leg straight and | | | | on the front of your mask and lifting up, this will let |
| bend your right knee, and lower your body toward | | | | any water drain out the bottom. Some masks have a |
| the floor. Return to the starting position and then | | | | built in purge valve making it simple to clear your |
| lead with your left foot. These two exercises puts | | | | mask if underwater. The valve lets water out but |
| emphasis on the quadriceps, buttocks, lower back | | | | not in. To clear a mask when underwater, blow out |
| and secondary stress on the hamstrings, upper back | | | | your nose while the mask is on. |
| and abdominal muscles. Do these movements for 2 | | | | Try the exercises and the few tips I offered on |
| sets at 10 to 15 repetitions using nothing but your | | | | snorkeling, and you will be fine. Just remember to |
| body weight. This will tone your muscles for strength | | | | always have a buddy with you in case of problems, |
| and agility. | | | | use good judgement and exercise safety above all. |
| Calf Raises: This exercise puts emphasis on the calf | | | | |