Pacific Paddler April 2016 - (Page 46)
Fitness secrets for paddlers
Digging your paddle into the majestic ocean
to gain speed and distance is one of the most
rewarding experiences for a paddler. It's repetitive
and meditative, and it's the only time available
for most people to let go of stresses on land and
put that energy into the ocean. It goes without
saying that when your body is well conditioned,
paddling is one of the most enjoyable sports in the
world. However, when your body is not prepared
for the demands, you're setting yourself up for
injury, pain, and frustration.
So how does one prepare to pull their body
weight plus the boat's weight against the ocean's
resistance? Can't we just paddle our way into
shape? While sport-specific paddling training
is important, so is a cross training and conditioning routine on land. When preparing
for race season, focused aerobic conditioning,
strength training, and flexibility are all important. This will prevent overuse injuries to your
low back, neck, shoulders, and hips. However,
as race season reaches its peak, paddling is the
best training you can get. So what carries more
weight when preparing for race season? Is
it aerobic conditioning, strength training, or
stretching? What is the right balance?
46
PACiFiC PADDLER APRIL 2016
AEROBIC CONDITIONING
Your goal should be to do 3-5 cardiovascular activities each week. These activities can
range from swimming, running, biking, hiking,
etc. The common denominator is your heart
rate. You should be working out at a heart rate
between 65% to 80% of your maximal heart
rate. You can calculate your maximal heart rate
this way: 220 - your age = max heart rate. Then,
multiply this number by .65 and then .80 to
figure out the range you should be working
in. If you are above this range, slow down, and
if you are below this range, go harder. You can
buy polarized heart rate monitors or a fit-bit, or
manually measure your heart rate by counting
your pulse during a 10 second period, and multiplying this number by 6. I know, MATH?! We
all hate it...but your cardiovascular fitness is
worth it.
STRENGTHENING
Paddling in the ocean is no longer enough to
provide adequate conditioning for the demands
of the sport. The purpose of resistance training
is to train your muscle groups to propel more
force and power each time you dig your blade
into the water. The stronger your muscles are,
the more power you have available to overcome
the ocean's resistance. Your strength training
routine should be performed 2-4 days per week
and include the following major muscle groups:
back, shoulders, arms, core, and legs.
FLEXIBILITY
Recent studies have negated the importance of
stretching before our workouts due to the need to
shorten our muscle fibers at a rapid pace during
races. However, I would argue that it is very
important to be able to work within an available
range of motion to be able to reach and pull into
the ocean with efficiency and power. The basic
muscle groups you should be stretching are your
back, shoulders, hip flexors, hamstrings, buttocks,
and arms. Stretching these muscle groups is most
important at the end of each workout. Ask your
coach or physical therapist what stretches will
target these muscle groups.
So which one is most important? Aerobic
training, strength training, or stretching? Trick
question! They are ALL important and should
be combined as suggested above to achieve
maximum results. Aloha and happy paddling
everyone.
CAT CULLISON CULVER, PT, DPT
http://www.jacorehab.com
Table of Contents for the Digital Edition of Pacific Paddler April 2016
Epic Kayaks Makapu'u Dash
KIRA SUP Hi Kai to Magic Island
Kona Brewing Co-Maui Jim Waterman Challenge
The Allstate Oahu Championships 16
PAA Koa Nui
Kauai Hoe Wa' a
Keizo Gates on OC-1 design
Escort Boats Hawaii
What's shaking on Hawaii Island
Koolauloa Canoe Paddling
Aloha 'ohana hoe wa'a!
20 Years of New York Paddling
Fitness secrets for paddlers
How to improve your paddling
Dates for your paddling calendar
On my Bucket List
Pacific Paddler April 2016
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