A kayak is a small boat that is powered by a human paddler. Kayaks are defined by the International Canoe Federation in terms of the seating and the type of paddle used as "closed boats with a cockpit for sitting in. Athletes paddle from a sitting position with a double-blade paddle." Training for kayaking should be specific to the sport itself. Kayaking requires arm and shoulder strength for powering the paddle through the water, core stability and strength to remain balanced in the boat and power the arms and legs, and the cardiovascular fitness to paddle for long periods of time.
Shoulder and Arm Strength
Courtenay Schurman of BodyResults.com states that paddling sports "rely heavily on strength endurance and integrity of the muscles involved around the shoulder joint, including the pulling muscles of the lats, rhomboids and biceps, as well as the core muscles and forearms." Exercises with free weights that work these muscles, pushing, pulling and twisting, are good preseason kayak exercises.
Core Strength
Developing your core strength is important to kayaking. Carmen Bott and Lonni Farmer of Human Motion Inc. suggest core strength is important to for kayakers by increasing power output and preventing injury. Core strength can be developed through exercises that develop the muscles required for rotational movements of the trunk and abdominal areas.
Cardiovascular Training
Kayaking is an endurance activity that engages the heart and the lungs. Training your cardiovascular system for kayaking requires sport specific training. Practice in your kayak by gradually increasing the amount of time you are paddling. Incorporating short bursts of speed will also help you to get faster.
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