Enhancing physical fitness for paddling
With Chris Maynard
With most of us it's all about getting time to fit in some training in and around our busy daily lives.Try if you can to give yourself one day off completely and then do some sort of extra training every other day. Whether it be for 30 mins or 1hour, use your time effectively. REMEMBER: Change only takes place through action!
A1. Any form of cross training is good, if you enjoy running, walking, cycling, swimming, pilates, yoga, gym, JUST DO IT !
Gradually start out and be careful not to push too hard too early and slowly build up. As your muscles get familiar with any activity you should then learn to try and push yourself harder to build up your aerobic capacity. This will then benefit your Time Trials when paddling and better still, condition your body for racing.
A2. Incorporate an abdominal workout either at the end of your activity, or find 5/10 mins a day for abs. This is going to develop core stability.
A good one is what I call 'The Bench'
Assume a push-up position, feet together rest on your forearms, not your hands. Brace your muscle in your belt region and hold this position for as long as possible. Stop when your back feels tired. This will help to strengthen your lower back over time as well your abs, which again is going to benefit your paddling.
Doesn't matter if you get to 10sec or 30sec, you will improve each week and if you get past 2mins to 3 mins, you are going real well. If you get to 7 or 8 mins that's very impressive!
A3. Some other exercises that you can do at home that don't require a lot of time are:
Purchase a Swiss Ball - Using a set of dumb-bells, you can do many upper body exercises sitting or laying on the ball: curls,bench press,tricep curls,shoulder shrugs,fly's, etc
Punching Bag - awesome for paddling and gets some aggression out as well!
Slowly increase sets of 3 X 1min, 3 X 2mins so on.
Paddling Ergo - if you got the loot, get a Concept II Rower or similiar! A great all round machine that gives you a complete workout. (I wish I had one)
All these exercises can be done at home at minimal cost and minimal time (half hour will do) It will also save traveling time to Gyms and other venues. If you are disciplined and motivated it WILL work! If not and you've got some extra time and enjoy training with others, organize a group of friends and get into it.