If you think paddlers don’t need to work out or participate in other forms of activity, then just give it time; injury and muscle fatigue are unfortunately all too common for kayakers of all disciplines. You may have brilliant paddling technique, but kayaking often uses the same muscle groups and believe us, your body will thank you for taking time to switch it up.
With the right activities you can work your paddling muscles in new ways, prevent injuries and have fun. Whether you want to work on your paddling muscles (core, core, core), develop more stamina or do something completely different, here are some cross-training options for paddlers.
1 Swimming
Gliding through the water can be almost as fun as paddling on top of the water. Swimming lets you work those essential core muscles, your upper body, and improve overall stamina, all in a low impact way. Plus, it’s not a bad thing for a paddler to have strong swimming skills and confidence—both on and in the water.
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2
Nordic skiing
Cross-country skiing is another great option for working on just about all the major muscle groups and developing serious stamina. Did you know that Norwegian skier and Olympic medallist Bjørn Dæhlie has one of the highest VO2 max ever measured in a human being? Besides doing wonders for your aerobic fitness, Nordic skiing will keep you happy and active during the off-season until the water thaws again.
3
Other paddlesports
Yes, we think you should see other boats. Get involved with your local dragon boat or outrigger canoe club for a fun yet demanding workout that will strengthen your core, upper body and stamina with new techniques. For better balance and further core strengthening, try your hand at standup paddleboarding.
[ Also read: The Beginner’s Guide To Standup Paddleboarding ]
[ Also read: The Beginner’s Guide to Canoeing ]
[ Also read: The Beginner’s Guide To Kayaking ]
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4
Martial arts
Work your cardio with the high-intensity intervals of sparring and grappling, while time on the punching bag will challenge your arms and shoulders, all of which will pay off the next time you challenge a friend to a friendly sprint on the water or you’re trying to catch that elusive surf wave.
5
Rock climbing
It’s no surprise that many paddlers are also avid climbers. Firstly, kayaking can get you to some intriguing climbing spots, and secondly, climbing is a demanding workout for your core, arms, and upper body in general. With the growing popularity of indoor climbing gyms, this can be an accessible and fun way to stay active throughout the winter.
SHOP ROCK CLIMBING GEAR ON AMAZON
SHOP ROCK CLIMBING ROPE ON AMAZON
6
Yoga
What do LeBron James, the New Zealand All Blacks and many experienced kayakers all have in common? They’ve all discovered that regular yoga practice makes them better athletes and helps prevent injuries. Just a few focused stretches before paddling or after arriving in camp will work wonders for keeping you loose and limber.
[ Also read: Yoga For Kayakers ]
[ Also read: The Ultimate Beginner’s Guide To Practicing Yoga On Your Paddleboard ]
7
Walking/hiking/running
If we’re paddling properly our legs should be engaged, but our quads, hamstrings and legs in general still need a little extra something. Compensate for those long hours spent in a boat with some quality time on your feet. A long kayak trip will be infinitely better if you also make time to hike up a nearby mountain and take some long walks on the beach.
