Kayak workouts for the Gym

 

Kayaking can be a challenging sport and requires a great deal of strength and endurance if you expect to get the most out of it. If you’re thinking of taking your fitness for the sport to the next level then you’ll need to do more than just paddle around your local lake. Consider joining your local Gym and making strength training your fitness goal. There are plenty of exercises you can complete in a 1-hour workout session that will get you amazing results in enough time.

Even if your kayaking sessions go pretty smoothly on average, by not training the right muscle groups, you can be left at its end too fatigued to even pull they kayak out of the water or stay awake when driving home. Condition yourself for better performance with these exercises and If you want to take it even further, consider hiring a personal trainer.

Aerobic Training

If you want to last longer on your kayaking sessions then aerobic training is crucial for building endurance and stamina. By far the best activity is swimming, whether pool laps or open water. Regular swimming exercises will train your core, upper back and legs which will translate into stronger paddling. You’ll also gain greater confidence in the water for when the odd mishap takes place on the water.

Though not as effective as swimming, Jogging, cycling and hiking are also great activities that will allow you to build long-term endurance. These leg-based exercises will help you develop lower body strength which will influence your paddling.

Muscular strength training

It’s hard work propelling your body and kayak through the water. By developing muscular strength you’ll be able to deliver more force with each stroke. By exercising correctly you’ll also decrease your chances of an injury from overuse. Most research shows that it’s better to use heavier weights and do fewer reps than vice-versa. 12-14 repetitions of 3 sets is a good aiming point. You’ll develop greater muscle coordination and resistance to muscle fatigue allowing you to go harder for longer.  Since it’s difficult to simulate paddling with weight lifting it’s better to stick with exercises that provide general conditioning to the appropriate muscle groups.

Some good strength training exercises include:

  • Medicine ball exercises
  • Cable deadlift
  • Floor pullups
  • Plank Core variations
  • Seated core exercises

Flexibility Conditioning

While some recent research has suggested that flexibility may not be as good as once thought for reducing muscle soreness and improving performance, it should not be entirely neglected. This is where having a personal trainer can really make a difference as they can cater your training to fit your situation specifically. The goal in stretching is to prevent further reduction in your range of movement. Having a greater range of motion will provide your muscles with a reserve of movement when paddling.

Key areas for stretching and strengthening include:

  • Upper-back (latissimus dorsi and rhomboids)
  • Chest and shoulders (pectorals and deltoids)
  • Arms (biceps and triceps)
  • Core (rectus abdominous, obliques and spinal erectors
  • Legs and hips (gluteals and hamstrings)

Final thoughts

If you’re new to strength training then start off with just one session a week. As you feel your endurance building increase to two or three sessions a week if you wish to reach optimal results. It will take 6-8 weeks for your body to develop the right technique and movement that will take you to the next level in your kayaking performance.

Going Kayaking? Take Your Dog with You

Bring you dog kayaking!

Life is such an adventure and nature has provided us divergent ways for us to enjoy it. For an outdoor and water enthusiast, kayaking is one way to take delight in the wonders of the world, it is a a low impact water sport everyone may love. There are various ways to enjoy this, one is done serenely in the open seas and another one is through an exhilarating ride to the rough rapids of the river. But the best way to get a kick out of kayaking is to share it with your loyal best friend – your dog.

Dogs love the outdoors, they can’t just get enough of dog walking around town. But do they also love the waters? These furry friends may be natural swimmers, but bear in mind that not all dogs like being in the water. Before bringing him kayaking with you, make sure that the river or the sea do not elicit extreme fears. Otherwise, kayaking won’t be an experience you both will relish.
On the other hand, if your dog loves the waters, you can take him paddling with you. Although, before you do that, there are some doggie essentials you must consider. Here some points you should remember.

Conditioning and Training
Not because your dog loves the waters doesn’t necessarily means that you can go kayaking right away. Your furry friend needs to be conditioned for your upcoming paddling. You have to train him when to get in or get out of the kayak and obey certain commands. It may take a while, but be patient. Dog training is essential and it is really worth it.

Safety Gears
Invest in dog’s safety gears. A doggie life jacket is a must when you go kayaking. Like humans, no matter how well he swims, he can still drown. Accidents do happen. So, for your adorable hound make sure he wears a life jacket during the adventure.

You should also consider getting a dog harness, sometimes dogs want to swim out in the open sea. Let them with no worries! A harness will help you lead him back to the kayak easily.

Doggie Essentials
Prior to taking your dog kayaking, make sure to bring his doggie essentials. This includes a water bowl, chew and water toys, bed or blanket and of course his treat. Being out in the sun can be dehydrating, make sure he has a bowl with fresh water always ready. Bringing something with a familiar scent like his blanket or bed, makes him more at ease during the activity and he needs it for a relaxing lounge. Chew and water toys allow them to release tension, it will make them comfortable during the travel. Doggie treats? Dogs always deserve treats.

One main point you have to remember DO NOT LEASH YOUR DOG TO THE KAYAK! Some people think that leashing their dogs to the kayak, will prevent them from getting off. That is a NO-NO, it is a huge risk that can be detrimental not only for your dog’s life but also yours. Think of this scenario, when the dog jumps, he can overturn the kayak causing him or you, or maybe both of you to drown. So be careful, it’s much better condition and train your dog before taking him kayaking. Any adventure spent with your best friend is such a wonderful experience. But think of the essentials first. Be prepared and stay safe all the time. Happy kayaking!

Yes, You Can Snorkel from Your Kayak

With you snorkel and fins, do you know that you can kayak at the same time? Armed only with your best snorkel gear, you can do two good things at the same time. Some people think that it’s impossible but it’s not. This sport is popular in the island nation of Hawaii and people from the world over travel to the island just to experience this amazing sport.

If you have been snorkeling for a long time, have you ever wondered how it would be like to do it from the comfort of your kayak? Snorkeling can be tough especially when done for extended periods. How would you like to snorkel while having a kayak to rest on when you feel drained?

In the old days, people dive for survival. They spearfish in order to feed their families and they often do it with their kayak. The reason behind this is that they can just rest on their kayaks when they feel the need to recuperate from extended swimming. Nowadays, we can employ the same technique for fun and pleasure. While we no longer need to dive to feed our families, we still need to rest a little after an extended snorkeling and we have our kayaks for that too.

How to Snorkel from Your Kayak

Snorkeling from your kayak is not that hard. All you need to do is go to your favorite snorkeling spot with your kayak. Here are the things that you need to do when you get there:

  1. Choose the best spot to snorkel. This should be a spot where visibility is good and the water is calm. This will ensure that you can see the things underwater and your kayak will remain controllable.
  2. Get off the kayak and start your dive. Make sure to tie a rope to your kayak and hold the other end of it. If you don’t want to keep dragging your kayak, make sure that the rope has enough length. This way, you will only need to drag your kayak if you want to have it closer to you.
  3. Another option would be to hold the end of your kayak while snorkeling. This way, you can remain afloat and the kayak is just there when you want to rest. You don’t need to drag lengths of ropes if this is what you prefer.
  4. When you get tired of snorkeling, all you need to do is get into your kayak and shift to kayaking. This way, you get to do two activities at the same time.

So do you still believe that kayaking and snorkeling at the same time are impossible? Well, a lot of people are doing it and ancient people have been doing it since ages. While we don’t have to do it for the same reason as they were, we can do it for the reasons that we are good at these days—fun. So have fun and enjoy two awesome sports.

Low-Impact Water Sports

There are many reasons why most people are hesitant about getting into sports or workout exercises. One is that they find them difficult and they aren’t used to doing extreme sports and exercises. However, you don’t have to limit yourself from doing water sport just because your body isn’t used to so much stress or you’ve got some past in injuries. There are so many low-impact exercise and water sports that would work for you.

So why low-impact activities are good for you? If you are just starting out to work out, you’re overweight or you’ve got an injury, low-impact activities would work for you. These activities are considered low-impact because they don’t give so much stress to your joints. Low impact exercises also helps those who have chronic conditions.

If you are into water sports, let’s check out some of the effective low-impact water sports that you can try on.

Low-impact Water Sports

Kayaking.  Kayaking is one great sport that you can do. It targets your core and your arms. It doesn’t require crunches or any extreme movement. You even have the consolation of seeing the beautiful nature scene around. An hour of kayaking will help you burn at least 400 calories.

Rowing. It may look extreme for some, but rowing is still a low-impact water sport. It’s a great cardio exercise that works on arms, your core, legs and back. An awesome way to keep your body in shape and burn any extra calories.

Scuba Diving. Another low-impact and fun water activity that you can do. It also often tons of benefits to your body. It is known to help lower blood pressure and reduce stress. It also aids breathing and for you to develop healthy lungs. Expert says that it would even help you lose at least 500 calories on your every dive.

Consider Low-impact

There is a great importance that we know the right ideas when working out and doing some extreme water sports. Many people are getting themselves into an injury because they haven’t have the right knowledge, their body aren’t prepared and they aren’t doing it right. Getting into a workout injury is something that you need to stay away from. For instance, Brace Access offers ideas about handling injuries, yet they always remind us that we need to find ways to avoid them.

When it comes to low-impact activities, you can be sure that you are losing some weight without putting too much pressure and stress to your joints and to the lower parts of your body. They would work better for beginners and for those who are just new to working out. These activities are focusing more on the core and cardio, yet still giving you the best opportunity to burn some calories.

Make sure to keep an eye on the activities and exercises that you do if you don’t want to get injury. Especially if you are overweight. Take one step at a time and start with low-impact sports if you don’t want to be one of those wearing plus size knee braces because they injured themselves in the process.