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FIT FOR KAYAKING |
Kayak Fitness
White water kayaking may sound wet, wild and hard work, but it is one of the most exciting forms of canoeing. What a workout! Beats going to the gym. White water kayaking is not for the beginner, however, there are many courses around the UK, for all ages and levels of experience, with some great spots to experience the thrill of mastering fast flowing waterways and treacherous rapids. The main areas to concentrate on if you want to be fit to kayak are;
Aerobic fitness
Strength Conditioning
Core Muscles
Flexibilty and of course
You need to be a capable swimmer
However, if you have never been kayaking before don't worry! join a local club and get experience, you will spend plenty of time in the water and meet like minded people. One thing to remember is that before you go white water raftng you will need about 6 month's of experience on fast flowing flat water
Aerobic Fitness
To be able to tackle fast flowing water for sustained periods requires stamina and cardiovascular strength. Getting aerobically fit takes some time. Start with outdoor running sessions, building up gradually and incorporating regular sprint intervals or hill running. Vary the intensity of your runs and this will improve your levels of aerobic fitness plus add more interest to your workout that just running. If you don't like running, what better than to go swimming. For advice on the best tips for swimming speak to one of our swimming coaches in your local area click here Maintaining aerobic fitness will allow you to enjoy kayaking more and will also help prevent injuries.
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Strength Conditioning
To paddle against the force of nature, is not easy. Upper body strength is essential to tackle fast flowing rapids and will stand you in good stead for more adventurous white water. We have put together some exercise that can easily be performed at home and will help build you upper body strength. We would recommend investing in a fit ball, the more exercises that you do using the ball, will help work your core muscles. Not sure how to work with a fit ball, speak to one of our qualified personal trainers in your area click here
Note
"Knowing when to paddle and when to let the current guide you will save valuable energy "
Click on exercise below to see how it is done!
Press Up with Ball : Strengthens chest, arms and works your core
Chest Flyes: Strengthens the chest, great to follow on after press up with ball
Seated Ball Row: Strengthens upper back
Quadriped Single Leg Hip Extension: Strengthens hamstrings
Ball Prone Cobra: Strengthens lower back and shoulders
Standing Barbell Row: Strengthens Shoulders
Don't forget when exercising to stretch, warm up and cool down, for further advice please email or speak to a personal trainer for quidance
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Core Muscles
We have recommended getting a fit ball to help with your strength exercises. Balance is everything with kayaking, so having a strong core will help give you greater control over your boat, Spend at least 3 sessions per week doing these exercises, please seek advice, if you are unsure how to perform the exercise correctly. Correct exercise technique is essential to getting the best from any exercise.
Ball Lateral Flexion, make sure that you do both sides of your body, Do 12-15 Repititions each side
Classic Crunch, if to easy use a medicine ball
Medicine Ball Sit Up
Seated Medicine Ball Eccentric Crunch
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There are many different ways to stretch, however, after you have finished your exercising don't forget to stretch ( this can prevent injury, and soreness.)
Here are a few recommended stretches
Shouders: Rear of Shoulders
Shoulders: Front of Shoulder
Hamstring
Hip Flexor
Buttocks
Arms: Triceps
Many people forget or cannot be bothered to stretch , but it is very important, it does not take very long, and must not be overlooked! back to top
For more reading visit;
National Water Sports Centre Nottingham
Kayak Magazine
Lead body for Canoe and Kayaking
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