Canoeing, Kayaking

Canoeing, Kayaking Fitness Training

Canoeing, Kayaking Description

Canoeing or kayaking is an activity in which persons navigate and propel their vessels with paddles along a body of water. Canoeing is typically performed on calm water, while kayaking is usually done on rougher, faster moving water. These sports allow one to gain the benefits of fitness while enjoying the beauty of nature. These activities can be adapted for aerobic or interval training. At the competitive level, boat-handling skills, strength, flexibility and balance become just as important as cardiorespiratory and muscular fitness.

Canoeing, Kayaking Warnings

  • People experiencing chronic problems, injuries or pain in their shoulder, rotator cuff, upper back, wrist, elbow, lower back, hamstring, or neck should seek medical permission prior to engaging in this activity.

Canoeing, Kayaking Risks

  • Muscle strains of shoulders, arms, back, lower back or rotator cuff muscles
  • Wrist, shoulder, biceps or elbow tendinitis
  • Environmental risks such as overexposure from the sun, heat stroke or water-related accidents
  • Hand blisters
  • Collisions with rocks, branches or other objects

Canoeing, Kayaking Sport-specific applications

  • Whitewater slalom, both one man and two man canoe or kayak, has competition on national and international levels

Canoeing, Kayaking Equipment required

  • Canoe or kayak
  • Oar/blade (preferably two, in case one breaks or is lost)
  • Life jacket
  • Gloves (optional) are helpful in preventing excessive blisters on hands
  • Clothes should be comfortable and provide protection from the sun, which is made stronger by water reflection
  • Helmet for competitive whitewater slalom event

Canoeing, Kayaking Applicable substitutions

  • Rowing indoors or outdoors

Canoeing, Kayaking Reference sources, organizations and publications

  • American Canoe Association: 8580 Cinderbed Rd., Suite 1900, PO Box 1190, Newington, VA 22122­1190, (703) 550­7523
  • U.S. Canoe and Kayak Team: Pan American Plaza, Suite 470, 201 S. Capitol Ave., Indianapolis, IN 46225, (317) 237-5690



Fitness Benefits

  • Cardiorespiratory 3
  • Flexibility 1
  • Muscular Strength 2
  • Muscular Endurance 3
  • Body Fat Recution 1

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 3
  • Coordination/Skill 4

Muscle groups used

Primary muscles: latissimus dorsi, rhomboids, levator scapulae, trapezius, rotator cuff muscles, shoulders, biceps, triceps, forearms and chest Assistance muscles: abdominals, erector spinae, obliques and serratus anterior

Energy expenditure

Approximately 0 Calories per minute per pound of body weight

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