While you can still get out kayaking at this time of year, the ‘off-season’ is a good time to consider starting or restarting an individual conditioning program to increase your fitness and get you ready for next season’s paddling excursions.
When I first got into kayaking over 20 years ago, I remember thinking that it would be a great way to get some exercise, while, at the same time, I would be able to paddle to some exciting places. What I didn’t realize is that my interest in kayaking would lead me to becoming more interested in overall fitness. I wanted to learn how to become fitter, and how being fitter could make kayaking more enjoyable. This has lead me to become an Individual Conditioning Instructor, and I’ll be completing my certification this week. While any activity that gets you moving will benefit you more than sitting on a couch, to actually be an all-around fit kayaker, you need a balanced approach that involves the following parts: (1) cardiovascular fitness, (2) muscular strength and endurance, (3) flexibility, and (4) body composition. This blog will look more closely at these four parts of a fitness program.
Parts of a Fitness Program
Exercising on an Elliptical Trainer
(1) Cardiovascular fitness involves exercising the heart. Because the heart can’t be exercised directly, you need to move o ther muscles quickly to exercise the heart indirectly. These other muscles require oxygen, causing the heart to pump faster, and, therefore, be exercised. Cardiovascular fitness is important for kayaking because it allows you to paddle faster, longer, and with less effort. You can use your sea kayak to train for cardiovascular fitness. I have a special racing sea kayak (in addition to my sea kayak) to make cardiovascular training easier for me. Because my racing sea kayak is very narrow and very long (17 3/4 inches wide and 20 feet long), I can go fast quite easily to raise my heart rate. If I’m not able to get out in my kayak for cardio training, I go to the gym and use a stationary cardio training machine. I often choose an elliptical trainer because this exercises the upper body—important for kayaking. As part of a healthy fitness program, I recommend that you do some type of cardio training up to 6 days a week for a minimum of 30 minutes (this can even be 3 bouts of 10 minutes each). If you’re just starting out, begin by exercising 2-3 days per week at a low intensity. Luckily, there are countless other options for cardio training, such as brisk walks, hiking, climbing stairs, etc. Before beginning any exercise program, you should consult your doctor.
Performing a Wrist Curl with Dumbbells
(2) Muscular strength and endurance is the second part of a balanced fitness program. Muscular strength helps you in lifting your kayak to and from the water, or in battling strong headwinds when you’re out kayaking. Muscular endurance allows you to keep up with your fellow kayakers when you’re out on a group paddle, and it allows you to paddle a distance without getting tired out. Strength training also aids in developing muscle coordination, balance, and body awareness—all of which are important for kayaking. Muscular strength and endurance can be increased by kayaking; that is, regular outings will build your strength and endurance. As well, you can use resistance training to build muscular strength and endurance. Resistance training can be done with barbells, dumbbells, specialty machines, resistance bands, or your own body weight. What is interesting is that your muscles do not get stronger immediately after resistance training; rather, after causing your muscles to tire, your body is signaled to build stronger muscle in the area that was worked. This building of muscle actually occurs when you are resting after a workout, so it’s important to take days off between your exercise days.
Exercising the Lower Back
Unfortunately, muscular strength decreases as you age, and this is a normal occurrence. This decrease occurs at a rate of 12-14 per cent per decade over the age of 50. However, resistance training can slow or even reverse this loss of strength. Resistance training isn’t just for the young: I see people of all ages when I’m out kayaking or at my gym—I suspect I may see as many people over the age of 50 as under the age of 50! If you’re interested in starting a resistance training program at a gym, they will provide you instructions on how to operate the equipment and set you up with a basic training program so you can exercise safely.
(3) Flexibility is the third part of fitness. Your body’s joints have a range of motion that allow you to kayak comfortably and perform other activities, such as reaching for a jar in the cupboard or bending down to tie your shoes. Longer muscles, therefore, will allow your joints to move through their full range of motion (e.g., sitting upright comfortably in a kayak); whereas, shorter muscles will restrict your range of motion. Gently stretching your muscles, especially after resistance training, will allow you to maintain your range of motion. With a consistent stretching routine, your muscles will actually grow longer over time, therefore increasing your range of motion, making both kayaking and other activities easier. I’ve been maintaining a stretching routine, and it’s made my kayaking more comfortable. You’ll benefit from stretching daily. I recommended that you perform each stretch for 10 seconds to 1 minute (benefits are seen after holding a stretch for more than 15 seconds). As kayakers, it’s especially important to stretch our shoulders and torso after paddling. You can consult a qualified conditioning instructor/trainer or stretching guide for appropriate and safe stretching techniques.
(4) Body composition is the fourth and final part of fitness. Body composition refers to the amount of fat in your body versus the amount of your lean body tissue. Its often measured through overall weight, but more precise methods are also available for this measurement. A leaner body will make it easier for you to get into and out of a kayak at a beach, and if you were to tip over while paddling, you’ll be able to get back into your kayak with less effort. Cardiovascular exercise, such as kayaking or alternatives, can help you reduce body fat.
Stretching the Shoulder
On the other hand, you can increase lean body tissue through kayaking and other forms of resistance training. Good nutrition can help you maintain a healthy body weight, while at the same time provide the nutrients to build lean muscle, both stronger and longer. You can consult Canada’s Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php), a dietician, or a nutritionist for guidance on a good nutritional program.
By taking a holistic approach to kayaking and fitness, I’ve developed a balanced fitness program for myself that involves cardio training, resistance training, stretching, and maintaining a healthy weight. This has made my kayaking more enjoyable and made me feel better. Kayaking and fitness work well together: kayaking can help you become fit, and being fit can help you kayak!
Stay tuned for my future blog posts about the parts of a kayaking fitness program.
Gary Doran
Head Instructor/Guide and Programmer
Ocean River Adventures
Going Wild in my Kayak #2 – A Perfect Winter Day.
By Jacques Sirois
The southern Salish Sea and its myriad islands offer some the most rewarding winter paddling experiences in Canada. Fine weather, marine conditions and wildlife often combine to provide remarkable outings. This was the case during the recent winter solstice, the shortest day of the year (8 h. 16 min. from sunrise to sunset at this latitude) and a day with a powerful King Tide (3.1 m in Victoria Harbour).
Rock Sandpiper by Mike Yip
At midday, on December 22nd, in the Oak Bay islands, winter conditions were exceptional: dead calm, very high water levels, mild (7oC) with a full sun. The low winter sun flooded the sea with glorious light. The big blue sky and sea were on fire. Two chains of snow-capped mountain peaks and dormant volcanoes dominated the panorama to the east (Coast Range) and south (Olympic Range). Isolated, lenticular clouds high above the Olympics indicated that strong winds were blowing way up there; a sharp contrast with the tranquil conditions at sea level. And there was wildlife, not obvious at first but very present upon closer inspection.
Hundreds of loons, grebes, cormorants, ducks, geese, auks, gulls and shorebirds, 36 species in total, quickly reminded me that the south coast of British Columbia is one of Canada’s best wintering areas for migratory birds. Despite declining numbers in recent years, the Victoria Christmas Bird Count typically records 130 species, with a Canadian record of 154 species in 2004, and more or less 100,000 birds.
The highlight of my day: a mixed and tight flock of 130 shorebirds, on the very top of two small flooded islets, because of the King Tide, comprising 60 Dunlins, 20 Black-bellied Plovers, 11 Surfbirds, 10 Black Turnstones, 3 Greater Yellowlegs and 25, yes 25, rare Rock Sandpipers. This Alaskan breeder is a rare winter resident in Greater Victoria. Also present: 300+ Buffleheads, a small, inland, tree-nesting duck and possibly the most common wintering water bird in this area. And dozens of gorgeous Harlequin Ducks, arguably Canada’s prettiest duck, and Surf Scoters, whose drakes have the coolest beak on the coast.
Last but not least, I bumped into two massive (max. wt. of males: 1,120 kg) Steller’s Sea Lions, one of which came for a close and intimidating inspection, 50+ fat Harbour Seals (max. wt. of males: 170 kg) and two slim River Otters (average wt.: 6-9 kg), which constantly forage at sea along our coast.
Surf Scoter drake by J.F. Lansdowne
Pair of Buffleheads by J.J. Audubon
Despite declining populations of several coastal mammals and birds (and fishes) Mother Nature still manage to inspire and titillate if you pay attention and use your binoculars. Stay tuned for “A Perfect Summer Day” at the summer solstice.
Other stories by Jaques Sirois: Going Wild in My Kayak #1: James the Human Otter and Eskimo Roll Master
Read Jaques Sirois’ BIO and message about kayaking around Victoria