So a few people had been asking me about exercise training programs and weights etc for themselves for kayaking. I havent forgotten about ye but I have been a bit busy and I will get around to it. However In general when hitting the gym you should be balancing your programs with cardio and weights for general fitness. Sample program: 10 min warm up - moderate pace on any machine, brisk walking. Gets the muscles warmed up and the blood moving. 20 to 30 mins of cardio on a machine of your choice will suffice (rower, cross trainer, treadmill, bike). Jogging to running pace/fast pace but keep it consistant. If unfit, try starting with 15 mins and increase it by 2 mins each session. Weights training: Generally a upper, middle, lower body approach is best and alternating back to front. So select an exercise for the arms/neck, then the core/back/chest and then the legs and bum. Then alternate the front and back of the body. Start with a low weight and increase it as you start finding it too easy to lift. Generally 3 sets of 15 reps is enough to get results. Machine weights or free weights can be used, essentially they are the same thing. Generally end your session with a cool down so again 10 mins on a machine of your choice at a slow to moderate pace. Always finish your session with a stretching session. So stretch out the arms, back, legs, core. I usually do some core work here too, so sit ups,planks, side planks, supermans. I throw in the odd yoga move too. While we dont necessarily use our legs in kayaking, it is important to exercise and stretch them out as your hamstrings will get very tight which could lead to further problems further up the back. Here are some links to some exercise programmes for kayaking, these are a bit advanced but are a good read: jacksonkayak/blog/2012/03/12/how-to-get-yourself-and-equipment-ready-for-the-kayak-season/ runireland/articles/kayaker-gym-training-101 roy-stevenson/conditioning-for-kayakers.html paddlingexercises/ Anyway, I hope thats useful to people. The staff in the Mardyke should be able to design a programme to your needs too if you ask them.
Posted on: Sun, 23 Mar 2014 22:09:09 +0000
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