Is Cardio Good for Freediving?

Since I started freediving in 2019, I’ve often been asked, “Is cardio good for freediving?” As the owner of OceanSense Freediving and a competitive freediver, I’ve had the opportunity to train alongside athletes who swear by their cardio routines, while others do little to no cardio. This led me to question: what’s the actual science behind it? Let’s dive into it (pun intended) and explore the role of cardio in freediving.

Aerobic vs. Anaerobic: What’s the Difference?

Before we get into the specifics, it’s important to understand the difference between aerobic and anaerobic exercise:

• Aerobic exercise: Involves sustained, moderate-intensity activity that increases heart rate and oxygen consumption, such as running or swimming.
• Anaerobic exercise: Consists of short bursts of high-intensity activity that don’t rely on oxygen for energy, like sprinting or heavy lifting. 

Freediving primarily relies on anaerobic efforts, but aerobic conditioning can still play a supportive role.

Freediving Physiology: What’s Happening Underwater?

When you dive, your body undergoes several adaptations to optimize oxygen use which you will learn about in a Level 1 Freediving course:

• Bradycardia: A slowing of the heart rate to conserve oxygen.
• Peripheral vasoconstriction: Narrowing of blood vessels in non-essential areas to prioritize oxygen delivery to vital organs.
• Mammalian Dive Reflex (MDR): A complex set of responses that optimize oxygen use during breath-hold dives.

These adaptations are crucial for extending dive times and depths safely.

The Role of Cardio in Freediving

So, how does cardio fit into all this? Here’s what regular aerobic training can do for you:

1. Enhanced Oxygen Delivery: Regular cardio strengthens the heart, allowing it to pump more blood per beat, delivering oxygen more efficiently to tissues throughout the body.
2. Improved Circulatory Efficiency: Cardio training promotes better circulation, enhancing the delivery of oxygen and nutrients to muscles and the removal of waste products like carbon dioxide.
3. Increased Red Blood Cell Count: Intense cardio activities can stimulate the production of red blood cells, improving your body’s capacity to carry oxygen.
4. Enhanced Recovery: Cardio conditioning can improve your body’s ability to recover after physical exertion, allowing for more frequent and effective training sessions.

Potential Drawbacks of Excessive Cardio for Freedivers

While cardio training offers several benefits, it’s important to approach it with balance. Overemphasis on traditional cardio exercises could lead to:

• Increased Resting Heart Rate: Intense cardio can elevate your resting heart rate, which may counteract the bradycardic response desired in freediving.
• Reduced Anaerobic Capacity: Freediving often involves anaerobic efforts, such as explosive movements during dives. Excessive cardio training may reduce your body’s ability to perform these tasks effectively.
• Muscle Fatigue: Prolonged cardio sessions can lead to muscle fatigue, potentially affecting the strength and endurance needed for freediving.

Integrating Cardio with Freediving-Specific Training

To maximize the benefits of cardio training while minimizing potential drawbacks, freedivers can adopt a holistic training approach that combines cardio with specific freediving exercises:

• Apnea Walking: Walking while holding your breath helps simulate diving conditions and enhances both aerobic and anaerobic capacities.
• CO₂ and O₂ Tables: These dry training exercises involve holding your breath for progressively longer periods, improving tolerance to carbon dioxide and enhancing oxygen efficiency.
• Strength Training: Building muscle strength supports the physical demands of freediving, aiding in propulsion and endurance.
• Yoga and Flexibility Training: Enhances breath control, relaxation, and overall body awareness, which are crucial for effective freediving.

By integrating these practices, freedivers can develop a well-rounded fitness profile that supports optimal performance.

So, in answer to the question “Is cardio good for freediving?” – Cardiovascular training can be a valuable component of your freediving journey, but it shouldn’t be the sole focus. A balanced approach that includes aerobic conditioning, anaerobic training, and freediving-specific exercises will provide the foundation needed for safe and effective freediving. A good coach will tailor a plan to your specific needs and help you work towards your goals.  

Remember, it’s all about what works best for you. Listen to your body, experiment with different training methods, and find what helps you feel strong, relaxed, and confident in the water.

Happy diving!