Freediving: What to do during containment (2/2)
Part 2/2: Outdoor, within a 1km radius
Disclaimer: The 1km radius principle and the activities described here are based on the FRENCH regulations during this second containment. YOU MIGHT NEED TO ADAPT THEM TO YOUR LOCAL REGULATIONS ! Be brave ! The situation is not hopeless and some activities can now be adapted outdoor (reminder: in France, radius of 1km around your home, and for 1 hour maximum)
First the basics of the basics: walking with a mask! ! Yes, yes, I assure you that it is very good for the heart and CO2 tolerance! One of the very first exercises invented by the precursors was to breathe in a Bic pen cap. And you can buy overpriced masks that allow you to adjust the inhale/exhale hardness. So since we all have masks (presumably!) , and as long as wearing a mask is allowed...let's take advantage of this situation!
Then come the classics: walking, running, cycling : All endurance sports are very good for the heart and the breath
But since we are freedivers, and what's more freedivers in need, we might as well refine with more specific exercices:
Afghan walking :
o Basic rhythm: 3-1-3-1
◦ 3 steps of inspiration
◦ 1 retention step
◦ 3 expi steps
◦ 1 step with empty lungs
o A variant: 4-4-2 (alternate with 3-1-3-1, every 10 cycles for example)
◦ 4 inspired steps
◦ 4 expired steps
◦ 2 steps with empty lungs
• Then increase: 5-5-2, 6-6-2, 7-7, 8-8 (no retention from 7)
• Uphill on steep slope: 3-3, then 2-2 (no retention)
The goal is to find a rhythm that suits you, a little challenging but easy to keep for 20-30 minutes.
Apnea walking
Personally, rather than seconds, I find it easier to count apnea steps and recovery breaths. For example, series of 40 apnea steps for 10 breathing cycles of recovery, and we gradually go up to for example 100 apnea steps for 10 breathing cycles. I really like walking in apnea, because it is the dry exercise that I find closest to the sensations of dynamic or vertical apnea.
Some safety principles:
-Never practice apnea alone, despite containment (remain a few meters apart)
-Stay on short recovery times
-Do not force your apnea near a busy avenue
-No apnea in car or bike
