Whitewater kayaking is one of the most exhilarating and physically demanding sports on water. Because it involves paddling rapids ranging from easy ripples to violent waves and holes, it's vital for whitewater kayakers to develop a high level of fitness to prepare for strenuous upper body activity. According to Better Health Channel experts, kayaking improves aerobic fitness, strength and flexibility. Kayaking-specific exercises focus on these areas.
Circuit Training
Whitewater kayaking requires repeated intense bursts of energy. Aerobic activities such as running, biking and swimming increase cardiovascular strength for peak performance. In "Canoe & Kayak Magazine," professional kayaker Brad Ludden suggests circuit training that pairs 20-minute sessions of aerobic activity (vary these to maximize benefit) with 30 minutes of repetition exercises such as pullups, dips, handstand pushups, and squats. Do five to 15 reps of one exercise on the minute, switching exercises each minute for a total of 30 sets.
Back Exercises
Paddling requires exhausting upper body activity, so exercises focus on the back, shoulders and torso. The back is responsible for most of the power of forward propulsion. Any pulling motion engages back muscles and simulates paddling. Three of the best exercises include seated row, paddle drive and pullups.
For seated row, sit on a bench or on the ground in front of a cable machine. Start with arms straight and pull toward your chest.
For paddle drive, stand with feet shoulder width apart facing a weighted cable machine and pull down as in a triceps extension, but keep arms only slightly bent and maintain that position throughout.
For pullups, "Canoe & Kayak" writes that pullups,which strengthen the biceps, back and core, are the best all-around exercise for paddling. Hold the bar palm-down for best paddle simulation. Widen grip to focus the exercise on the lats, the largest muscles on the back.
Shoulder Exercises
Strong shoulders are important to resist fatigue from holding and raising the paddle for each stroke.
Handstand pushups are like military presses, but upside-down and using only body weight. Do a handstand against the wall, with hands a few inches away from the wall for support. Drop down slowly and press up. If you fatigue quickly from these, regular pushups also strengthen the deltoids.
For standing barbell row, hold a barbell with arms hanging down, standing with feet shoulder width apart, and raise the barbell straight up to your chest until your upper arms are parallel to the floor.
For air row, hold a weighted exercise bar just as you would hold a kayak paddle, and do a figure-eight paddle motion in sets of three to five minutes.
Torso Exercises
LifestyleExperts.com notes that "balance is everything with kayaking, so having a strong core will help give you greater control over your boat." Basic abdominal strengthening such as crunches, leg raises, and the plank strengthen the core. In addition, engage your core muscles during all other strengthening exercises listed here for stabilization.
Try the torso rotation. Position yourself on a Roman chair facing downward with a light dumbbell or without weight to begin. Let your torso hang down with arms out in front of you. Exhale as you raise yourself up and twist to one side until your torso is in line with your legs. Alternate sides with each rep. This strengthens muscles in the lower back and obliques.
Flexibility
Flexibility is important in to ensure full body movement and prevent injury while whitewater kayaking. Be sure to thoroughly stretch each muscle worked after every workout.
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