Kayak Conditioning Exercises

The best way to get yourself into kayaking shape is, obviously, to paddle and to paddle often. There are, however, many land-based exercises you can do to boost your performance and increase your safety on the water. These exercises will be especially important if you have limited time to paddle and for keeping in shape in the off-season. Even if you spend a great deal of time on the water, you will most likely benefit from a supplemental exercise routine that focuses on building muscle strength, flexibility and endurance.

  1. Pilates Conditioning

    • Make Pilates exercises part of your daily or weekly routine. Pilates, a whole-body conditioning workout, focuses on the strength of your core (the midsection area that includes your abs, obliques, mid to lower back and upper hips). A strong core will improve your balance, bracing, roll and overall ability to control your boat. Pilates will help you build strength, flexibility and awareness of a wide range of muscles, especially all those tiny muscles and joints so important in paddling sports. Pilates also emphasizes maintaining proper posture while performing fluid, motion-based poses and exercises. This training will help your body to instinctively assume correct posture and positioning as you navigate your boat through the moving, unstable medium of water.

    Don't Neglect Hips and Legs

    • While it's obvious you need upper body strength to kayak effectively, much of the work done by the whitewater paddler is hidden underneath that neoprene skirt. Strong, flexible hips and legs will keep you stable and surfing the wave that kicks others out. Try Pilates lower body or whole body workouts as well as squats, lunges, calf raises and uphill biking, hiking or running.

    Build Endurance

    • Add hiking, biking, running or other endurance activities to your routine to build a strong heart and improve lung capacity. Aerobic activity improves circulation and blood flow and will help ease the stress caused by the sudden bursts of energy needed for intense whitewater conditions. Building aerobic endurance will also improve your stamina and energy levels, making it possible for you to choose longer or more-challenging routes.

    Upper Body Strength

    • Perform high-repetition upper-body exercises to build muscle endurance as well as muscle strength and mass. Push-ups are a great way to work most of the upper-body paddling muscles, and they do so by using a pushing motion important in paddling but not often used throughout your day or with other weight lifting activities. Push-ups are also great because they can be easily performed in many places, even when you only have a short time to spare.