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