Sea Kayak Fitness

Having emerged from a semi-active winter and aware of the effects being desk bound has had on  me, I thought there might be some value in exploring how our beloved pastime of sea kayaking can help us get into shape and paddle fit.

Sea kayaking is considered to be a relatively low-impact activity that can contribute to improved cardiovascular health. It is also possible to build the muscles of the back, chest and arms through the action of paddling if done on a regular basis. A paddler’s torso and legs may also get a workout while sea kayaking if they are used to apply pressure that powers and maintains balance and control of the boat. Research shows that an ideal aerobic exercise establishes regular, rhythmic contractions in the large muscle groups. Paddling a sea kayak smoothly meets this definition, using the large muscles of your chest, back and core.

Core Strength 

Developing core strength should be an important element for sea kayakers. This can be developed through exercises that enhance the muscles required for rotational movements of the trunk and abdominal areas. For example, you can build strength in your lower body by using squats and leg extensions. For abdominal strength and torso rotation try crunches using a balance ball. Performing plank, a yoga-based posture, forces you to rely on your core to remain balanced on your toes and elbows while you are stretched out parallel to the floor. Use triceps dips and bicep curls help to work the arms. 

Cardiovascular Training 

Sea kayaking is very much an endurance activity that engages the heart and the lungs. Preparing your cardiovascular system for kayaking requires some discipline specific training so consider the duration and distance you trips. For example, plan to kayak 10 to 12 miles by paddling 5 or 6 miles in one direction and returning to your starting point. This will account for wind resistance and not having to arrange for a car shuttle. During the paddle, aim for a consistent cadence of stroke, or pace. Use smooth forward strokes that rely on the torso rotation rather than shoulder strength. This allows you go the distance set and begin to build up to longer distances without soreness or injury. Incorporating staged bursts of speed, either for a set time or number of paddle strokes, will also help you to get faster. 

Cross Training 

As with any activity that requires cardiovascular endurance, cross-training using high-intensity aerobic exercises, such as mountain biking and running, can improve fitness levels. While the movement patterns for biking or running do not simulate kayaking movements, developing endurance ensures you won't be stranded on the water too tired to paddle to safety or back to shore. 

Benefits 

Getting fit for sea kayaking offers many benefits. A balanced training programme develops good cardio fitness and upper body strength while adding finesse to your paddling efficiency. Effective stroke techniques increase as you put more time in the water paddling. Like any form of regular exercise, sea kayaking can contribute to weight lose as part of a calorie controlled diet.

According to Harvard Health Publications, a paddler who weighs 125 lbs. burns 150 calories while sea kayaking for 30 minutes. For a person weighing 155 lbs, the same 30 minutes of sea kayaking burns 186 calories. A 185-lb. person burns 222 calories during a half-hour of sea kayaking. Factors other than weight that influence the calories you burn while kayaking include your speed and environmental conditions, such as wind and currents.

So whilst its good to get and get active, doing it with a plan and with purpose is even better for your overall well-being. More in-depth articles are available here:

Fitness for Kayaking - Myths and Hard Realities by Trevor Gardner, New South Wales Sea Kayak Club

Food For Thought - How To Maximise Your Paddling Energy by Sharon Trueman, New South Wales Sea Kayak Club

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Flexibility

Photographer: Sascha Hüttenhain

Flexibility refers to the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment. Flexibility in some joints can be increased to a certain degree by stretching.

Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated to its fullest length (often by abduction from the torso) in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.

Stretching, in its most basic form, is a natural and instinctive activity; it is performed by many animals including humans. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces.

Many athletes stretch deliberately before or after exercise in order to increase performance and reduce injury. Whether it is helpful, has no effect, or even has detrimental effects is in dispute. While common, it may not be beneficial for all athletic activities.

Photograher: Bob Greenfield

Relaxation

Photographer: Sascha Hüttenhain

Have you noticed how athletes often take a moment just before they act? Picture a track runner at the starting blocks, the golfer checking the fairway when teeing up, the figure skater just before starting her routine. These highly trained individuals are recalling that sensation brought about from engaging in an active process of relaxation. Knowing how to relax your body and muscles enables you to stay in control at times of impending stress. When we are nervous and unsure of our situation, when the wind is up and waves are churning, our bodies can go on high alert which may then generate excess muscle tension, amongst other things. This in turn can create stiffness and loss of flexibility, consequently making us feel a whole lot worse.

Photographer: Sascha Hüttenhain

When paddling, as with any sport, relaxation is the turnkey to an enjoyable and rewarding performance. When you watch athletes, gymnasts or dancers, you can see that their skill is a balance between knowing how to utilise their bodies and knowing when to relax it. In sea kayaking, active relaxation can afford you physical flexibility of movement and the ability to respond to the change in the water's surface under you. It can also give you the mental agility to focus on pending goals, regardless of the conditions. That graceful balance of action and relaxation can bring about enhanced confidence and sheer enjoyment.

Photographer: Sascha Hüttenhain

How to achieve active relaxation? Whilst volumes have been written on this subject, here are some pointers. To begin with, be sure to warm up and loosen your muscles. Sense the tension in your body from toes and fingertips to the trunk, neck, and face. As you focus on it, let it go. Notice your breathing, control it through steady intakes of air and exhail slowly. Your aiming for slow and steady. The more you actively relax, the quicker you'll be able to recreate it when you need it. Later, some day when the wind picks up and the chop rocks your boat, you'll be able to shed that tension and paddle with flexibility, and a degree of serenity which in itself is a beautiful thing!

Photographer: Sascha Hüttenhain