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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.
sitting 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.
benefits 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.
