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/ ***************************************************************************
In a message dated 1/18/01 11:31:01 PM Pacific Standard Time, dlloyd_at_telus.net writes: << I go with low reps, and moderate to heavy weights, doing about ten reps with the last two being the difficult ones. >> Doug and All, When it comes to lifting weights to stay in shape for sea kayaking, I prefer low weights and high reps, which is better for developing the endurance necessary for the sport. Most of my exercises are with only 5 pound dumbbells and a 20 pound barbell. I try to do 3 sets of up to 20 reps. I found that lifting twice a week and paddling once a week is enough training to finish 20 mile paddles at an average rate of 3 knots without becoming sore. I'll lift and paddle twice a week to train for longer paddles. I agree with Doug about stretching being important. For three years now I've been doing yoga after each paddle or workout. It really does help prevent injuries, and I can't imagine life without doing it. By the way, during and after my nonstop 50 mile circumnavigation of Catalina Island, in which I spent 13 hours and 45 minutes in the kayak seat, I experienced zero back pain. On the cockpit issue, I spent a lot of time in the surf with sea kayaks and white water kayaks, all with large cockpits, and I have never been sucked out or have a sprayskirt fail on me. Of course, I use all neoprene sprayskirts that fit very tight and are designed for white water. A lot of the touring skirts are too flimsy. My favorite skirts are the Snap Dragons. It's nice having that large cockpit for fast exits when you hit the sand in dumping surf and for being able to bring your legs up. I had an ocean cockpit VCP Skerrey for a short while, and the cockpit prevented me from being able to reach my feet or to adjust the footpegs while I was in the boat. I had to take off a wetsuit in the water, and in a large cockpit, I could've taken it off while still sitting in the seat, but with the small cockpit, I had to raft up with Jim Gabriel and climb up on the decks. I like a cockpit that is about 30" x 16". Duane *************************************************************************** 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/ ***************************************************************************
As part of any overall training program that includes strength and stamina, I would also recommend jumping rope. Based on my personal experience of running, kayaking, cross-country skiing, and pick-up hockey, jumping rope is the best all-round exercise. (If you've got a better candidate, let me know!) The rope should reach from armpit to armpit, when standing with both feet on it. Generally jump with both feet off the ground, although I mix it up with various patterns. When you can go for a half-hour, you are in really good shape. Other advantages: it's cheap; you can do it in any weather; you can do it travelling. Tom Joyce *************************************************************************** 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/ ***************************************************************************
A sport I really enjoy that I feel has some benefits for kayaking is rock climbing. I started about a year ago (mostly indoors so far) and now go about three times a week in the off-season. Gym climbing is great training as you can get a pretty intense workout in a few hours. Climbing builds strength, increases flexibility, improves stamina and provides for some great mental challenges. It is sort of like playing vertical chess -- figuring out your moves and then trying to execute them before your opponent (in this case, gravity) cuts you off. Not to mention it's great fun. And hey, now I can do one-fingered pull-ups which *has* to be good for something. -Patrick *************************************************************************** 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/ ***************************************************************************
I had a consultation with a trainer a few years ago and he gave me various exercises...lets see if I can describe... With two of those small free weights (12 lb) Sit on the edge of the bench, start with arms at right angles and lift both to over the head (12, three sets) Lower the bench to 45 or so degrees and repeat bringing them in front of the chest. Get one (for me it's only 20 lbs these days), put knee and arm on the bench and act like your sawing wood. Get a five lb weight and do the rotator cuff one while lying on your side. When I went to the coaching conference at the San Diego Olympic training center a 65 year old eastern European coach could to 12 single armed pull ups. The stressed pull-ups as an indicator of strenght for flat water racing. Just a few... Andree KIX http://www.onwatersports.com Viewit.com - Website Design, Hosting, Maintenance, E-commerce http://www.viewit.com/ *************************************************************************** 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/ ***************************************************************************
This archive was generated by hypermail 2.4.0 : Thu Aug 21 2025 - 16:33:20 PDT