Snorkelling Fitness Tips: Exercises and Routines to Improve Your Performance

by Catalin Andries on July 18, 2024

Snorkelling is a fantastic way to explore the underwater world, but it requires a certain level of fitness to make the most of your experience. Building your strength, endurance, and flexibility can significantly enhance your snorkelling performance, making your time in the water more enjoyable and less tiring. Here are some essential exercises and fitness routines to help you get in shape for your next snorkeling adventure.

1. Cardiovascular Conditioning

Snorkelling can be physically demanding, especially when swimming against currents or waves. Cardiovascular exercises improve your heart and lung capacity, ensuring you can snorkel longer without feeling exhausted.

Exercises:

  • Swimming: The most relevant exercise for snorkelling. Swim laps in a pool to build stamina and improve your technique.

  • Running/Jogging: Enhances overall cardiovascular endurance. Aim for 30 minutes of running or jogging, 3-4 times a week.

  • Cycling: A low-impact way to boost cardiovascular health. Try to cycle for at least 45 minutes, 2-3 times a week.

2. Strength Training

Strengthening your core, legs, and upper body is crucial for efficient snorkelling. Strong muscles help you swim more effectively and handle your equipment better.

Exercises:

  • Planks: Strengthen your core, which is essential for maintaining good posture while swimming. Hold for 30-60 seconds, repeat 3-5 times.

  • Squats: Build leg strength, improving your kicking power. Perform 3 sets of 15-20 reps.

  • Push-Ups: Strengthen your upper body, particularly your arms and chest. Aim for 3 sets of 10-15 reps.

  • Lat Pulldowns or Pull-Ups: Improve your back strength, essential for swimming. Do 3 sets of 10-12 reps.

3. Flexibility and Mobility

Flexibility in your hips, shoulders, and ankles can enhance your swimming technique and reduce the risk of injury.

Exercises:

  • Dynamic Stretching: Perform leg swings, arm circles, and torso twists before workouts to improve mobility.

  • Yoga: Incorporate yoga sessions to enhance flexibility, balance, and core strength. Poses like downward dog, warrior II, and pigeon pose are particularly beneficial.

  • Static Stretching: After workouts, stretch your major muscle groups. Hold each stretch for 20-30 seconds.

4. Breathing Exercises

Efficient breathing techniques can improve your snorkelling performance, allowing you to stay calm and conserve energy underwater.

Exercises:

  • Diaphragmatic Breathing: Practice deep belly breathing to increase lung capacity. Inhale deeply through your nose, expand your diaphragm, and exhale slowly through your mouth. Repeat for 5-10 minutes daily.

  • Breath-Hold Training: Gradually increase the time you can hold your breath. Start with short intervals and increase as your comfort improves.

5. Swimming Technique Drills

Improving your swimming technique can make you a more efficient snorkeler, reducing energy expenditure and increasing enjoyment.

Drills:

  • Flutter Kick Drills: Focus on a strong, consistent flutter kick. Use a kickboard to isolate your legs and build endurance.

  • Body Positioning Drills: Practice maintaining a streamlined body position to reduce drag. Swim with your body close to the surface.

  • Arm Stroke Drills: Work on your arm strokes to ensure they are smooth and efficient. Use paddles or fins to improve technique.

6. Balance and Coordination

Good balance and coordination can enhance your control in the water, making snorkelling easier and more enjoyable.

Exercises:

  • Balance Board Exercises: Use a balance board to improve stability. Stand on the board and perform squats or single-leg lifts.

  • Core Stability Exercises: Perform exercises like the bird-dog or dead bug to enhance core stability.

Putting It All Together

To maximize your snorkelling fitness, create a balanced workout routine that includes cardiovascular conditioning, strength training, flexibility exercises, breathing practice, swimming drills, and balance training.

Here’s a sample weekly plan:

  • Monday: Swimming laps + core exercises (planks, bird-dog)

  • Tuesday: Running + dynamic stretching

  • Wednesday: Strength training (squats, push-ups, lat pulldowns)

  • Thursday: Yoga + breathing exercises

  • Friday: Cycling + balance board exercises

  • Saturday: Swimming technique drills + static stretching

  • Sunday: Rest or light activity (e.g., a leisurely walk)

By following these snorkelling fitness tips and routines, you’ll be well-prepared to explore the underwater world with confidence and ease. Happy snorkelling!


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Prescription Lens for full face snorkel

Recently we went on a cruise to the South Pacific with lots of opportunities to snorkel. I was asked so many times "are they prescription lenses in there" & "where did you get them from".

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It was easy to find out what level (prescription/strength) was needed, I just went to my optometrist with the options and they told me which ones I needed.

D
Lifetime Warranty
Diane K. (Melbourne, AU)
The Ninja Shark Snorkel mask is awesome!

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T
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Tom P. (Melbourne, AU)
Recommended

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Package : Air Adults (Mask + Fins + Bag)
JEANNIE O. (Piara Waters, AU)
Bloody love this!

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Electra - Full Face Snorkel Mask
Bolang C. (Perth, AU)
Great design

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Got one of these for me and my 7 year old daughter for Xmas. We’ve used them twice already and love them!! So much easier to breathe, can see so much and just makes the whole snorkelling experience better! Would highly recommend!

Clear as day

Clear to see and easy to breathe,
Whole family loves the NinjaShark Snorkel mask.

R
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(DRAFT) Package: Dry Snorkel (Set + Fins + Bag)
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Mermaid

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Life changing

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J
(DRAFT) Diving Dry Snorkel Set with GoPro mount
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Super quality & fit

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Ninja Shark Kids Mask

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Highly recommend this product :)

N
Electra - Full Face Snorkel Mask
Nick J. (Brisbane, AU)
mask swimming

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R
Electra - Full Face Snorkel Mask
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Great way to swim

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S
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Sarah B. (Surfers Paradise, AU)
Love it!

Amazing product ! Have the electra package, kids love it. So easy to use. Highly recommend

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(DRAFT) Diving Dry Snorkel Set with GoPro mount
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Love it

Bought these for myself and my husband after getting the full face masks for the kids, and they were so good we’re getting them for the rest of the extended family for Xmas. The fact u can dive down and not get water down ur snorkel is a brilliant bonus! Makes our family holidays much easier and better without snorkel dramas!

This made our holiday

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The photo is us snorkelling off Amadee Island looking for turtles!

My kids love them

I’ve got three of these masks for my younger kids, however the oldest wants one too as the young ones rave about how good the are.

Summer Family Fun

Our Ninja masks have made snorkelling as a whole family very easy and enjoyable. The kids (and parents) find them super easy to use and have allowed us as a family of five to snorkel for longer than we ever could using traditional snorkel gear. I would highly recommend these masks.

G
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Geri D. (Sydney, AU)
Lifetime warranty

Glad I have but haven’t needed to use .. yet

Great Mask

Love this mask. Kids find it so much easier snorkelling with the Ninja Shark. The snorkel mask is super clear and doesn’t fog up. The adjustable straps are great and easy to loosen and tighten. Very happy that we made the decision to get these for the kids.

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