| Kayaking can be practiced in any form - as a | | | | paddling sitting at home. |
| recreational activity or as a thrilling adventure sport. | | | | A great tool to use for dry paddling is a bodybar or |
| However, both these forms require the paddler to | | | | two paddles at a time and air row for 3-5 minutes per |
| possess basic fitness and stamina. There are special | | | | set. This would prepare and tone the shoulder muscles |
| kayaking fitness programs that kayakers can practice | | | | for kayaking. |
| to stay fit and healthy for kayaking. | | | | Squats |
| Kayaking Fitness Program | | | | Squats too are great kayaking exercises especially for |
| Upper Body Exercises | | | | strengthening the calf muscles. Although, most people |
| Since the most important element in kayaking is | | | | know how to perform squats, doing them perfectly is |
| paddling, developing and strengthening the upper body | | | | very important. Remember to start by standing upright |
| is most important. One of the best upper body | | | | on the toes with back straight. When sitting down, do |
| exercises is pulling dumbbells or prone barbell bench | | | | not lean forward or hold on to any support. |
| pulls. | | | | Yet another version of the squats involves the use of |
| The barbell bench pulls consists of lying on a flat board | | | | paddle. Individuals must hold the paddle parallel to the |
| and pulling the barbells kept below the board at an | | | | shoulders while sitting down. |
| arm's distance. The barbells must be directly pulled | | | | If going to a gym, doing the leg curls and extension |
| towards and away from the chest in a fixed | | | | exercises is a must for all kayakers. These exercises |
| momentum. Yet another easy method involves the | | | | are important to strengthen and tone the quadriceps |
| use of dumbbells. The person must place his feet at | | | | and hamstrings. |
| shoulder's distance from each other and lean forward. | | | | Abdominal Crunches |
| However, it is important to keep the back straight and | | | | Crunches are excellent form of workout for |
| put all the body weight on the heels. In this position, | | | | strengthening the abdominal muscles. The best option |
| doing pulls with the dumb bells would develop the | | | | is to use the pilates ball for performing the crunches. |
| upper body and arm muscles tremendously. | | | | These would burn the unnecessary abdominal fat and |
| The weight of the dumb bells would depend upon the | | | | keep the body lean and fit for kayaking. |
| motive of the individual. Using light weight dumb bells | | | | Cycling |
| and doing more counts would increase endurance | | | | Kayaking requires great endurance and stamina, |
| while using heave weight dumb bells and doing fewer | | | | especially for whitewater kayaking or sea kayaking |
| counts would increase the upper body power greatly. | | | | expeditions. Thus, a long cycling session, preferably |
| Exercises for Shoulders and Arms | | | | outdoors would help in building the stamina a great deal. |
| Kayaking regularly is the best option to develop the | | | | These are just a few of the major exercises that |
| body for kayaking. Thus, to strengthen the muscles | | | | kayakers can practice so that they are fighting fit for a |
| and the arms, paddling for long hours is the best option. | | | | kayaking session always. |
| Individuals need not hit the water and can indulge in dry | | | | |