Canadian Yachting June 2015 - (Page 26)
FITNESS ON BOARD SERIES - PART 1
Stretching,
Strength
& Core
By Terri Hodgson with Lisa Mavrou
Photos Terri Hodgson
don't need a 50 foot yacht to do these; any boat with a small
amount of free space will do.
Equipment: All of these exercises can be done with no extra
equipment but if you have a few hand weights, a medicine ball
and a kettle bell they will be put to good use. It is also a good
idea to have a water bottle handy.
E
xercising on board your boat, no matter the size, can be
a challenge for anyone. Just mustering up the motivation to figure out how/where to workout within the confines of
a power or sail boat is sometimes daunting. If you are a day-tripper on the water you still need to take some time to stretch and
move around at some point during your cruise. If you are, as
many boating families now are, using your sail or powerboat as
a movable cottage, you definitely need a plan to get active at
least once during your day.
This article is Part 1 of our Fitness On Board series. This
issue we are focussing on some simple but very effective techniques to use your own body weight and the different available
spaces on board in order to achieve a rock solid workout. You
WARM-UP
DYNAMIC STRETCHING
Dynamic stretches prepare the body for the rest of the workout.
Warm up with at least five minutes of exercises such as arm circles, exaggerated kicking motion (dance like Elaine), jumping
jacks, jump rope, and running on the spot.
STRENGTH
Each of the following exercises should be performed in 10 - 15
repetitions in 3 sets, with a 15 second rest between each set.
This may be challenging at first so it's ok to work up to it. The
plank and the side-plank have their own duration instructions.
Lateral Dumbbell Raise
* Slightly bend knees and hips.
* Raise arms to the sides, slightly above shoulder level.
* Lower the weights and repeat.
26
Canadian Yachting
June 2015
Table of Contents for the Digital Edition of Canadian Yachting June 2015
Vantage Point: Introduce a Friend to Boating
Waterfront: Cold Water Awareness, Easter Seals Regatta, Ask the Experts
Club Profile: Sarnia Yacht Club
Galley Guys - Cobourg Stroll
Fitness On Board Series: Part 1
Feature: Summer Antique Boat Shows and Marine Museums
Destination: Port Dover: Bikes, Perch and Dogs
Port Hole
Sail Review: Marlow-Hunter 37
Power Review: Azimut Magellano 43
Crossing the Line: Everything Old is New Again
Canadian Yachting June 2015
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