Fitness Training (1 hr)

P9040646.jpg
P9040646.jpg

Fitness Training (1 hr)

55.00

These are 1-hour sessions. There are four sessions per week during the last two weeks of June.

The goal of these sessions is to develop stamina so that for the summer months you will be able to maintain boat speed with ease for 3 hours (at least!).

Sessions will begin with a 10 minute warm-up followed by 30 minutes of Interval paddling, 5 minutes of cool down and 15 minutes of stretches.

You can use these routines as a fun way to maintain fitness for your kayaking adventures.

FITNESS PLAN

1. Goal: Maintain boat speed with ease for 3 hours

2. Determine Aerobic Training Zone using heart monitoring (optional)

3. Daily Exercise Session Plan (total time, 1 hour)

  • Warm Up – 10 mins

    • 5 minutes light paddling

    • Increase speed over 5 mins to reach exercise session intensity

  • Pyramid Interval Paddling – 30 mins

    • 1-minute, 2-minute, 3-minute, 2-minute, 1-minute aerobic sessions with 15 secs active rest (light paddling) between intervals

    • 3 minutes active rest (light paddling)

    • 1-minute, 2-minute, 3-minute, 2-minute, 1-minute aerobic sessions with 15 secs active rest (light paddling) between intervals

  • Cool Down – 5 mins

    • Light paddling

  • Stretch – 15 mins

    • Runners stretch

    • Standing side stretch

    • Forward Hang

    • Low Lunge Arch

    • Seated Back Twist

    • Bound Angle


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