Paddling Fitness Maintenance: A Home Exercise Regimen for Paddlers
Prepare for a thrilling standup paddleboarding (SUP) adventure with this well-rounded home workout designed by Kathy Ellis, a licensed personal trainer, certified yoga trainer, and volunteer Class 2 excursions leader with AMC's New Hampshire chapter. This workout targets the essential muscle groups required for SUP, focusing on core strength, upper body endurance, flexibility, and overall stability.
Core Strength ----------------
Engage your core muscles with exercises such as planks, Russian twists, and leg raises. Hold a plank position for 30 to 60 seconds to enhance stability and balance, crucial for SUP. Russian twists, using a weight or medicine ball, improve rotational strength, while leg raises target the lower abs.
Upper Body Strength --------------------
Push-ups, pull-ups or rows, and dumbbell shoulder presses are excellent for building upper body strength. Push-ups target the chest, shoulders, and triceps, while pull-ups or rows develop the back and arm muscles. The dumbbell shoulder press enhances shoulder strength.
Endurance ---------
Burpees and mountain climbers are high-intensity exercises that improve cardiovascular endurance. Burpees are a full-body exercise that mimics the explosive movements required in SUP, while mountain climbers simulate the paddling motion.
Flexibility -----------
Stretching exercises, such as chest stretches, shoulder rolls, arm circles, and hip flexor stretches, are essential for maintaining flexibility. These exercises help prevent muscle tightness and improve your range of motion, essential for SUP.
Cross-Training Tips --------------------
Incorporate gentle yoga practices to improve flexibility and balance, and consider SUP fusion classes that combine paddleboarding with yoga. Simulating the paddling motion with a rowing machine or resistance band can also be beneficial.
The paddling-specific, at-home strength and conditioning circuit requires minimal equipment, such as gallon milk jugs for added resistance. Ellis has trained clients of all fitness levels in every setting, from private studios to corporations.
Each exercise in the circuit targets specific muscle groups relevant to paddling, such as the core, arms, chest, shoulders, rhomboids, back, butt, hips, and upper back. Completing 2-4 rounds of this circuit 2-3 times per week, while warming up before starting, can help improve your overall performance and reduce the risk of injury while enjoying SUP.
Remember, it is always recommended to consult your primary care provider before starting or increasing the intensity of exercise. Ellis, an avid standup paddle boarder who loves exploring open water in New Hampshire's Lakes Region, encourages you to give this workout a try and enjoy a more rewarding SUP experience.
Engage in a yoga practice for flexibility and balance, as it complements the paddleboarding experience, as suggested by Kathy Ellis's cross-training tips. The home workout also includes a paddling-specific conditioning circuit focused on upper body strength, utilizing exercises such as push-ups and dumbbell shoulder presses.
