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.
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.
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.
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.
Now go play outside!
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