[Paddlewise] paddling and fitnesstraining

Peter wrote:

During the winter I don't kayak much, but I want to keep in shape, so I
want to go to the gym and do weight training.

Is there a website dedicated to fitnesstraining for kayakers? What
exercises are best? What exercises should be avoided?

Any other ideas / suggestions?


Peter,
There are a number of kayak specific exercises than one can employ in
order to improve paddle fitness. Usually paddlers do so with two
objectives in mind, which may or may not overlap. Off-season fitness
training is usually an attempt to keep paddle-specific muscles and
supportive elements in shape, in lieu of paddling. It is also something
paddlers do as well, in order to be ready prior to a big trip. I hope
you get some answers with some specifics, as I'd be interested too. I
paddle year-round, which obviates the need for the above, but would be
curious.

I can offer you some suggestions from my own weight training regime,
which is done year round in an attempt to fortify my strength-to-weight
ratio, and generally help me deal with the harsher conditions I seek
out. I tend to concentrate on keeping my back as strong as possible, as
well as the shoulders, abdominal features, forearms, biceps, etc.
Essentially, by strengthening one's fast twitch muscles, your speed,
endurance, and power are significantly enhanced. I go with low reps, and
moderate to heavy weights, doing about ten reps with the last two being
the difficult ones. There is a lot of opinion on the best methodologies
with respect to weight training, and far be it from me to suggest I have
the answers. The actual cardio and aerobic muscle and systemic
conditioning are often said to be more important than weight training,
but I go paddling for that part and do some cross-training already. I do
use some isometric exercises with an elastic tube from time to time. I
use a lot of ice, and go easy three days, then hard one day, then easy
again. I vary it a bit at times. I do the same thing paddling (yes, more
in the summer), pushing very hard on the storm days, then giving it a
rest on the other days. I am blest with a geography that provides a
constant supply of 20 to 40 knot winds all summer long, along one
certain venue,  for resistance training and general rough water focus
work.

I also highly recommend stretching as part of your fitness regime. It is
so main-stream now, that our sea kayak club held a workshop on this
topic at the club house this week. If you want specific exercises, I can
forward the ones I like, but usually your gym personal can give you the
best advice, and may have different ideas on reps and sets. There is far
too little information in the current publications circulating in the
kayaking world. Oh yeah, I would tend to say that you should not overly
concentrate of the kayak-specific lifts if you do get some forwarded, as
you want overall balance and symmetry. I would also say that don't do
anything that hyper-extends your back. That would include staying away
from lunges, heavy squats, etc. If you want to look like Arnie,
terminate the kayaking.

DL

***************************************************************************
PaddleWise Paddling Mailing List - Any opinions or suggestions expressed
here are solely those of the writer(s). You must assume the entire
responsibility for reliance upon them. All postings copyright the author.
Submissions:     PaddleWise_at_PaddleWise.net
Subscriptions:   PaddleWise-request_at_PaddleWise.net
Website:         http://www.paddlewise.net/
***************************************************************************