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Home > How To > How To: Stay Fit During Your Off-Season

How To: Stay Fit During Your Off-Season

We can’t be out having fun on the water all the time, right? Unless you’re one of those lucky people who took your career to the water, it’s sometimes difficult to stay ready and fit for your next adventure. Enjoy these tips and stay active friends!

Streams represent constant rebirth. The water flows in, forever new, yet forever the same; they complete a journey from beginning to end, and then they embark on the journey again.
– Tim Palmer, Lifelines

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Bringing consistency to your warm-ups prior to paddling AND strength-training workouts in your off-time stabilizes the muscle groups. Stretching is half the battle! What a difference you will feel if you constantly do these important moves before and after your adventure. Spend 3–5 minutes on active stretches that will take the body through patterns like that of the water.

Medicine Ball Movements

The medicine ball is a weighted ball excellent for strength training.

  • Kneel on the ground with knees about hip-width apart. Begin with the medicine ball extended over one shoulder, with a slight rotation through the trunk.
  • Inhale as you lower the medicine ball down and across the body toward your hip, and exhale as you raise it up and across the body over the opposite shoulder.
  • Maintain length in the torso throughout the exercise; do not round out lower back.
  • Complete your repetitions on the first side and then switch to the other side. Take 30 seconds of rest before moving to the next exercise.

Namaste, Yoga for Paddlers

Yoga cures all, right? Yoga is the perfect past-time for any sport, combining strength training with balance and precision. Yoga can help stretch out those muscles and get the body feeling loose and young. Vinyasa flow classes are designed to get the body moving, warm up the muscles and strengthen your whole body. Pop into a warm class for a heated workout!

Don’t Forget the Core

Just like you shouldn’t ignore leg day, the core is an active ingredient in a great paddler. An exercise ball is perfect for these workouts!

  • Lie down on your back with your legs straight. Place the exercise ball between your feet and extend your arms overhead. Bring your legs upward as you complete a sit-up, and pass the ball from your feet to your hands. Slowly return to a supine position with ball in hand until your feet and arms are just off the ground. Then proceed to sit-up and pass the ball back to your feet for one full rep. Repeat to fatigue x 3.
  • Sit on a standard exercise ball then roll down so the ball is supporting your hips at your low back/pelvis. With your arms across your chest or behind your head, contract your abdominals and lift your chest upward off the ball. As you lift, keep your chin OFF your chest, coming up as high as you can while maintaining a flat back. Slowly return to the starting position to finish one rep. Repeat to fatigue x 3.

Grab your Kayak and Run!

Okay, you don’t have to actually run with your kayak, although it wouldn’t be a horrible workout…! Workouts that require the entire body to get moving in one way or another can be the most beneficial – participating in any water sport is a whole body experience after all! Trail running on uneven surfaces will work your body harder than a track or a street can. You’ll be developing balance, agility, and stability around the ankles. Take the pup, put on some great tunes, and enjoy the day!

That’s just a few of the ways of keeping fit during the off-season – what are some of your favorites?



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