While kayaking may look easy at first glance, the sport of kayaking requires excellent technique and the use of many muscle groups including the upper body, legs and abdominals, or core. Because kayaking takes place on the water in varying weather and surf conditions, knowing how and having the strength to maneuver a kayak is imperative. Following a basic training routine to develop your skills as a kayaker helps you perform with confidence and thoroughly enjoy this versatile sport.
Benefits
Training for kayaking offers many benefits. Kayak training develops 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 exercise, kayak training is also useful when it comes to losing weight. According to Healthstatus.com, a 145-lb. person burns approximately 330 calories during a 60-minute kayak session.
Low Intensity
To develop endurance for kayaking, your training should include low intensity paddling that covers long distances. 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 pacing. Use smooth forward strokes that rely on the torso rotation rather than shoulder strength. This allows you go the distance determined and begin to train to paddle longer distances without soreness or injury.
Strength Training
Incorporate strength training as part of your kayak training routine. Build strength in your lower body by using squats and leg extensions. For abdominal strength and torso rotation try crunches using a balance ball. Perform plank, a yoga-based posture that 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 to work the arms.
Cross Training
Because kayaking requires cardiovascular endurance, it is beneficial to cross-train two days a week using high-intensity aerobic exercises, such as mountain biking and running. While the movement patterns for biking or running do not simulate kayaking, developing endurance ensures you won't be stranded on the water too tired to paddle to safety or back to shore.
Safety
Because kayaking involves open bodies of water it is important to be familiar with rescue techniques, such as Eskimo rolls, capsize recovery and wet re-entry in your kayak. Contact your local kayak retailer and inquire about kayak clinics focusing on safety measures. Familiarity with how to handle an emergency situations adds to your confidence and allows you to push harder while kayak training.
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