Jodi Bigelow, a downriver racing World Champion and owner of Paddlefit, has authored Kayaking For Fitness: An 8-Week Program to Get Fit and Have Fun [The Heliconia Press, 2008, ISBN 978-1-896980-37-9]. In it he shows readers of any age or fitness level how to use a kayak to get a great low-impact, full body workout, or how to use kayaking as a cross-training activity to complement other sports like running, swimming and cycling.
Equipment, Technique and Safety
The first half of the book is devoted to basic equipment, proper paddling technique and safety. It serves as an informative introduction to beginning paddlers, or as a refresher and reference for those familiar with the sport. Every few pages Bigelow adds a tip, aimed at average or advanced paddlers, showcasing his knowledge in the form of offering friendly advice.
The author is very descriptive and goes into a lot of detail on how to choose kayaks, paddles and other equipment that is best suited to particular body types and purposes for kayaking. By using correct equipment and paddling on safe waterways, there is little risk for injury because kayaking is a low-impact sport. Many athletes, recovering from injuries in other sports, use kayaking to maintain their physical fitness levels.
Fitness and Training
The second half of the book begins with the principles of training, describing heart rates and workout zones in detail in order maintain exercise at the preferred intensity level. Bigelow emphasizes stretching both before and after a workout, even a low-impact workout, to reduce soreness in tired muscles.
The first four weeks focus on developing stamina and general fitness. The workouts develop the muscle groups specific to kayaking, especially the shoulders and the core, while also developing a stronger paddling technique. For example, one day focuses on straight arm paddling (paddling with the elbows locked) which forces the kayaker to rotate the torso for the strokes.
The second four weeks focus on developing strength and endurance. The purpose of this section is to continue to improve paddle strength. Each training session is longer and sprint workouts are introduced to build up endurance.
The program is designed to include four workouts per week, with rest days in between to allow the body to rest and recover.
Finally, the book concludes with ways to train off the water. Several sports, such as running, cycling, and swimming are options for when the weather does not cooperate with training on the water or if the location does not allow for year-round paddling. Rowing machines and videos, such as Kayak Fitness, offer other ways to strength train.
The table of contents includes:
- Equipment (kayaks, paddles, safety equipment, accessories, clothing)
- Before Hitting the Water (maintenance, storage, transporting)
- Essential Strokes (forward stroke, reverse stroke, sweep stroke, draw stroke)
- Water Safety (re-entry, hazards)
- Fitness and Training (principles, intensity levels, stretching)
- 8-Week Program
- Training Off the Water (complementary sports)
- Beyond the 8 Weeks (continued training, types of kayaking)
This book and training program can help provide a daily outdoor workout or be built into weekly routines to lose weight, build strength and muscle tone, and develop endurance.
 |
 |
 |
 |
