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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