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Before You Get in the 토토먹튀업체 Water

Personal Fitness

A certain level of physical fitness is necessary for safely enjoying a trip in a

kayak. Good physical conditioning may mean the difference between

rescuing yourself or needing help, being able to help others and avoiding

paddler fatigue that can result in poor decision making and the inability to

control the kayak. Good general fitness is needed to help avoid injuries.

Four basic factors contribute to an appropriate level of fitness. A certain

amount of strength is needed to carry the kayak to the water or portage

around unnavigable obstacles. Strength is also needed to complete

rigorous paddle strokes, especially in white water situations.

Additionally, flexibility is a factor in performing the most effective paddle

strokes and 먹튀검증 lessens the likelihood of stiffness. A strong core is an important


element of the flexibility required for paddling. While strength and

flexibility enable the paddler to perform effective strokes, endurance is

required for longer or more strenuous strips. Better endurance prevents or

delays exhaustion that can put a paddler as well as others in the group at

risk. Cardio-respiratory fitness is directly related to endurance. The

more efficiently oxygenated blood reaches the muscles, the more efficiently

they function. This also refers to the ability to exert yourself without

straining the heart and tiring quickly. In a worst case scenario, too much

exertion and stress could lead to a heart attack.

Warming Up

To prepare for a trip in your kayak, it is a good idea to spend a little time

performing some simple stretches for each set of muscles, beginning at the

head and working down to the toes. These exercises are also good for

every-day routines and off season training. To get more out of some

elements of your stretching routine, use a paddle or some stationary object

for support and resistance. The idea of these movements is to gently

stretch your muscles, not to strain them. Use slow, steady pressure for


  • Head and neck ? Gently lean your ear to the shoulder, using

your hand on the same side for additional pressure. Switch to the

other side and repeat.

  • Shoulders ? Lift your arms straight out from your shoulders

and move them in small circles, rotating forward for a while, then


  • Triceps ? With one arm over your head, bend it at the elbow to

reach behind your neck. With the other hand at your side, bend

the elbow to reach up behind your back. Each hand should clasp

the fingers of the other hand and gently pull. Switch arms and

repeat. Another option is to raise one arm up and bend it at the

elbow so your hand is touching the back of your neck or upper

spine. Use the other arm to gently add pressure to the arm as if to

get it to reach farther down your back. Switch and repeat.

  • Biceps and forearms ? Extend one arm out straight in front

of you with the palm facing up. With the other hand, grasp the

fingers and pull on them, keeping both arms straight.

  • Chest ? Put your hands behind your back, one hand holding on

to the opposite wrist. Keeping the arms as straight as possible, lift

your hands alternating hand to wrist positions. Another option is

to brace your straight arm raised almost to shoulder height and

push against the brace while rotating your body away from it.

Alternate arms.

  • Back ? Cross your straight are over your chest and catch it with

the other arm which should be bent at the elbow with the fist up.

Use the bent arm to press the straight arm back into the chest.

Alternate sides.

  • Core ? This demands special attention because it is the source

of power and the performance of the most effective paddling

strokes. You will be stretching front to back and side to side. With

your hands on your hips and feet shoulder width apart, slowly

bend straight back from the waist while maintaining a normal

breathing pattern then lean forward the same way. With your

hands on top of your head and your feet shoulder width apart,

slowly lean to the side from the waist without leaning forward,

return to the upright position and repeat on the other side.

  • Quads ? Stand comfortably up straight. Keeping your knee

pointing to the ground, raise one flexed foot up towards your butt

and hold the position. Slowly lower your foot and repeat the

procedure with the other foot. Use a support to maintain your


  • Gluteal Muscles ? While lying on your back, bend one leg at

the knee and raise it to your chest using both hands to apply

gentle pressure. Slowly straighten that leg and repeat with the


  • Groin ? With your legs spread farther apart than shoulder

width and keeping you back straight over your center of gravity,

bearing your weight. Hold the position, slowly return to the

upright position and lunge to the other side.

  • Hamstrings ? Without locking your knees, stand with your

feet wider than shoulder width, bend forward from the waist and

try to grab your ankles (or the back of your legs as far down as you

can). Return to the upright position and repeat the process, but

alternate between holding each ankle separately after each

upright position.

  • Calves ? Either starting from a standing position and putting

your hands on the ground or from a kneeling position with your

hands on the ground in front of you, form an overturned V with

straight arms and legs, applying pressure equally over your hands

and feet.

  • Ankles ? While standing or sitting, extend a leg out so the foot

is off the ground and slowly rotate the ankle to perform circles

both clockwise and counterclockwise. Switch legs and repeat.

It is also a good idea to test your range of motion in the kayak while

wearing a PFD. Perform some simple torso twists and side to side and back

and forth stretches. After a day of paddling, cooling off with the warm up

stretches helps to prevent stiffness.

Off-Season Fitness

Unless you participate in kayaking excursions in extreme conditions or in

exotic places all around the world, you will probably have an ‘off season’.

Don’t let that down time ruin any physical conditioning you have gained in

the course of kayaking! There are plenty of opportunities to stay in shape

so your body is ready for the next kayaking adventure.

Cross training is the best way to keep fit for paddling. There are cardio

activities to support endurance and proper blood oxygenation and

strength exercises to keep muscles in good shape. Swimming is an

excellent exercise because it works on both aspects of fitness. It gets your

blood flowing faster, works many muscle groups and aids flexibility.

Combining swimming with basic diagonal crunches, pushups and pull ups

that are easy to do anywhere help maintain fitness. Other activities such as

aerobics or jogging, bicycling on the road or in the gym and a variety of

weight and resistance activities that mimic the motions of paddling will

keep you interested in the routine and hopefully enable you to have some

fun at the same time.

Nutrition and Hydration

For someone to maintain physical fitness and mental alertness, it is crucial

to eat a balanced diet and drink plenty of water. If you are

anticipating a particularly strenuous outing, more calories will be burned

than if you are paddling along a calm river or still lake so you may need

additional food to supply the energy. Calories derived from fresh fruits,

vegetables and whole grains are the most beneficial to your body along

with lean meats and fish or some other protein substitute.

On a day trip or longer excursion, snacking on some fruit, ‘trail mix’ as well as something


salty keeps your blood chemistry in line so you remain alert and can focus

without suffering from hunger. Similarly, adequate hydration is needed to

avoid confusion and tiredness. Roughly 200 - 250 ml of water should be

consumed every 20 - 30 minutes throughout the trip. It is almost impossible to drink too much water but it surprisingly easy to become



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