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Kayak/Canoe: Flatwater
Top level times based on 7 MPH average speed. Lower 1.5 to 1.8 MPH
Top level times based on 7 MPH average speed. Lower 1.5 to 1.8 MPH
- Flatwater kayaking and conoeing is
one of the fastest growing water
sports .Paddling is great for your
cardiovascular system, but it's also
good strength training. A 130-pound
woman burns approximately 295
calories an hour kayaking at a
moderate pace, since you are really
using your upper body and a bit of your lower body (a lot of muscles at
once) to make the paddling movements.
down. The strong short strokes increase blood flow and heart rate, using
more oxygen. You’ll actually exert your entire body, not just the arms. The
control points for steering and balance are your hips, knees and feet.
Legs help keep you balanced and provide power to the strokes. Use the
torso, back and shoulders to preserve arm strength.
your entire body. A good stroke starts at the feet and resonates up through
the legs, abdomen, and torso to the paddle shaft. You will tone upper-
body muscles, increase your flexibility, and improve circulation, which
benefits your joints by bringing them nutrients.
Essentially, you'll be working your core as well because paddling requires
that you hold your paddle, lift it, swing it, stick it in the water, sit erect, twist,
bend, apply leverage to the paddle and push with the legs...all on an
unstable environment. Paddlers can expect to do about 500 paddle
strokes per mile. A brisk pace of 4 miles per hour burns around 1180
calories, which means several hours of kayaking is a great way to lose
weight! More than that? Nothing is better for the mind than being on the
open water under your own power.
New to the sport? Here are some basics to consider:
You should be in good physical condition and know how to swim. Even
the most experienced kayaker winds up in the water sometimes. And
always wear a life jacket/vest, preferrably one designed exclusively for
kayaks. Being in shape will help you with the stress of fast water or long
tours. As you learn to manage the strokes and the kayak, you’ll get even
stronger. Near-shore lake kayaking is best for beginners. A short wide
kayak is the most stable; a long, narrow one is the fastest but is harder to
turn and tips more easily. Bring water, hats, water-friendly footwear and
layered clothing. River kayaking is for more advanced paddlers. The boats
are half the length and turn on a dime.
Getting in and out of your boat is easiest with the boat parallel to the
shore. Place the paddle across the back of the cockpit at a right-angle to
the kayak and tilt so the blade touches the dock or beach to brace you.
Stay low to the cockpit with your legs straight in front of you to slide in or
out. Never try and stand up first–your centre of gravity must be low or you’ll
tip.
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