What is the best way to workout in a kayak?
Although some people think of kayaking as a leisurely activity, kayaking in Nevada is actually a great workout! Kayaking uses many different muscle groups, including muscles in the torso, legs, and even feet. As with any athletic activity, multiple variables determine how much of a workout you get from kayaking.
The Health Benefits of Kayaking
If you want to get in shape but you don’t want to hit the gym, kayaking is a perfect sport to consider. Kayaking in Nevada allows you to get and stay in shape from head to toe. You can also choose the difficulty level of your kayaking experience, which ranges from calm and placid waters to challenging and adrenaline-pumping rapids. You will find that you build up your core muscles quickly and easily kayaking, as the sport requires a strong core for balance and efficiency. Some people also benefit from improved cardiovascular function when they take up kayaking. Along with these shorter-term benefits, kayaking also has some long-term health benefits, including increased lean muscle mass and reduced fat.
What Muscles Does Kayaking Work?
Kayaking uses muscles across the body. The upper body, including arms, shoulders, back, and core, benefits the most from kayaking. However, kayaking also helps tone and strengthen the lower body as well. Even the feet, which you might not think of as getting a workout from kayaking, can help steer the boat and help with balance. While your body physically gets a good workout in the boat, you will find that kayaking can quiet your mind and make you feel more relaxed.
Although Las Vegas kayak tours certainly get your arm and upper body muscles moving, they are also a great cardio workout. If you tend to avoid cardio activities because of the high impact, rest assured that kayaking is not as hard on the joints. Therefore, it’s an excellent alternative for people looking for a quality workout without the added stress on the knees, hips, ankles, and other joints. Although it’s easier on the joints, kayaking still provides your cardio system with an excellent workout, and it feels like a challenge psychologically.
Practice Makes Perfect
If you are new to kayaking near Las Vegas, you will likely find that it takes a bit of time to build up your strength and stamina. You might feel sore and achy at first, but your muscle tone and breathing capacity will soon improve. Studies have even shown that kayakers have a higher lung capacity compared to other segments of the population, which is another good reason to take up the sport if you are looking for an activity that can make your pulmonary system stronger and more resilient as well. Once you start paddling more often, you’ll be able to go on more extended kayaking expeditions, which improves your muscle tone and strength even more.
Feel the Burn
If you suddenly find that your clothes seem to fit better after you’ve started kayaking or you look more toned, it’s not just your imagination. Kayaking is a great calorie-burning activity that can burn anywhere from 350 to 500 calories per hour. The number of calories burned varies based on your speed, body weight, and travel distance. Water current and weather can also influence total calorie burn when kayaking near Las Vegas.
Does Kayaking Help You Lose Weight?
Las Vegas kayaking is excellent for many reasons, including weight loss. Essentially, you will burn body fat by burning more calories than you take in. Keeping up with your chosen activity is also key to losing weight. If you don’t kayak regularly, achieving your weight loss goals will be more challenging. However, if you kayak consistently, you’ll find that kayaking can be a great part of an overall weight loss and weight management plan.
Kayaking Workout Routine
If you are unsure how to turn kayaking into a workout, you can follow a simple routine to improve efficiency, strength, and stamina for your Las Vegas kayak tours. A basic workout routine to get started includes:
- Shoulder rotations
- Dumbbell curls
- Dumbbell twists
- Weighted side bends
Since the shoulder muscles are some of the main muscles you work out when kayaking, it’s a good idea to ensure the muscles are flexible and strong. Strong shoulder muscles can make your stroke more powerful and efficient and lower the risk of rotator cuff injuries. While you can build up your shoulder muscles by kayaking, you can supplement your routine off the water by using resistance bands for additional training. To work out your muscles using a resistance band, grab the band and pull it upwards, keeping your arms close to your body and rotating your shoulders.
Dumbbell curls also help improve upper arm strength. For this exercise, hold one dumbbell in each hand. Curl your arms one at a time and bring the dumbbell up to your shoulder for several seconds before repeating with the other side. This exercise strengthens and tones the shoulders and arms and helps you get used to carrying a paddle. Forward paddling strokes will also become more accessible with this exercise.
Dumbbell twists are another good exercise to improve your shoulder and arm strength and stamina. To perform this exercise, hold a dumbbell in each hand and raise your arms so that they are straight and perpendicular to your chest. Twist your torso gently from one side to the other. Over time, dumbbell twists improve flexibility and rotation in your upper body so that you paddle more efficiently. Your core and upper body will get stronger and more defined as well.
Weighted side bends are another good exercise to round out your basic kayaking routine. For this exercise, start by holding both dumbbells over your head. Then, alternate bending from one side to the other as if you’re performing a standing crunch to the side. Be careful not to bend too far down, as you can tear the muscles in your sides by stretching too far. This exercise will build and strengthen your core and back muscles.
Kayaking and Back Pain
Back pain is one of the most common medical complaints in the country, and it has many different causes. Some people are afraid of exacerbating an existing back injury, so they are hesitant to try new activities. Although you should always get clearance from a doctor before trying a new activity, Las Vegas kayaking is an exercise that can help relieve back pain. As you work the muscles involved in kayaking more and more, they will become stronger and more resistant to injury. Your stability may improve as a result of working on your back and core muscles, and you may also become stronger.
Kayaking Training Schedule
If you’re hoping to get in better shape for kayaking solo or going out on a tour, it’s best to start training and building muscles 6-8 weeks before you head out on the water. While you can modify your workout schedule depending on your preferences, a good basic training routine includes three days of strength training, two cardio days, and two rest days per week.
To learn more about Las Vegas kayaking and its health benefits, don’t hesitate to contact the knowledgeable team at Blazin’ Paddles!