Get Fit - Get into Canoe & Kayaking!
Need to exercise, but can’t stand the thought of going to the gym? Enjoy training outdoors, but running has taken its toll on your joints? Want to get fitter, but can’t imagine yourself in Lycra? Then canoeing could be the sport for you.
People of all fitness levels can try paddlesport. The beauty of canoe sport is that there is something for everyone – you can push yourself as hard as you want. It can be competitive or recreational. It can be a team game or an individual test of speed and ability. It can be a sociable hobby or a way of escaping the crowds. However you want to pursue canoeing, the good news is that any form of exercise is good for your overall health and well-being.
As with most sports, the fitter you are the more success you will have and the longer that you will be able to exercise for. However, even if you think yourself quite fit, if you are new to the sport, you may find that by canoeing or kayaking you use different muscle groups to other sports.
You can increase your enjoyment of the sport and reduce the likelihood of injury by preparing mentally and physically, before you even get on the water. A warm-up and a positive attitude is a good way of reducing injury and underperformance. You should be aware of your strength and fitness as you attempt more demanding forms of paddling. Listening to your body and being aware of yourself and the water go along way to ensuring your long-term enjoyment of the sport.
Below is a rough guide to the calories burned canoeing, compared to other sports and activities.
Calories burned
|
Activity (1hour duration)
|
10-11 stone person (64-68kg)
|
12-13 stone person (77-82kg)
|
|
Canoeing
|
224-238
|
270-287
|
|
Badminton
|
288-306
|
347-369
|
|
Aerobic dancing
|
416-442
|
501-533
|
|
Walking 3.5mph
|
243-258
|
293-312
|
Obviously the demands on a freestyle paddler or a marathon paddler are very different from a paddling around gently. A simple measure to gauge the intensity of your workout is the talk test. If you can carry on a conversation with someone your activity level is light to moderate, if you cannot complete a sentence without becoming winded, your activity is vigorous. Exercising vigorously may not be best for you, a longer paddling session at a lower intensity may be better for you – everyone is different.
Many people use canoeing as their main form of exercise, and contrary to the fact that your legs do not appear to be doing much, if you have good technique, paddling is a good all-body workout. If you want to progress with your paddling skills, you may want to consider exercising off the water. Any fairly vigorous physical activity will help the cardiovascular system and improve your fitness. Swimming, cycling and running are all good supplementary activities to canoeing. Or you may prefer to go climbing or snowboarding – both complementary disciplines and outdoor sports.
However you choose to exercise, aim for a good all-round level of fitness. Regular exercise in moderation will help to remain free from injury and illness.
Body benefits - the facts
Upper body size and strength
Paddling uses most of the muscles of the arms and shoulders. Research from Kingston University found that elite kayakers had greater circumferences of the upper arm, forearm and chest than less experienced kayakers or non-kayakers. Grip strength is also enhanced by paddling.
Cardiovascular fitness
A study at Manchester Metropolitan University demonstrated superior heart strength in canoeists. The average mass of the left ventricle (one of the chambers of the heart) was more than 50 per cent greater in canoeists than in sedentary people, enabling them to pump blood around the body more efficiently.
Improved mental health
Research in the Journal of Leisurability found that a 12-week kayaking programme enhanced feelings of self-worth, confidence and adequacy in participants. They also reported feeling better about their physical appearance.
Lean body composition
Research from Australia, published in the Journal of Science and Medicine in Sport, reported low levels of body fat and a body composition favouring lean muscle mass in Olympic sprint canoe and kayak paddlers.
Core strength
The core muscles help provide a good torso twist in paddlesport, as well as aiding stability in the boat.