Without question, my fondest memory of childhood concerns annual canoe rides with my father down the Susquehanna River in upstate New York.
We began with half-day excursions and eventually did overnight trips, paddling one canoe together and pulling our supplies in a second canoe attached by a rope. Canoeing can provide vigorous physical activity, but it is typically a quiet time spent in a serene environment.
This may be one activity in which the mental benefits exceed the physical benefits.
From a physiological perspective, canoeing is accomplished by pulling a paddle against the water using principally the muscles of the upper back, arms, forearms and midsection. The muscles of the chest and shoulders are also involved to a lesser extent.
Unlike competitive rowing, the leg muscles are not activated when paddling a canoe. Consequently, canoeing is an excellent complementary exercise for runners, cyclists, hikers and other fitness enthusiasts who typically train their legs but not their upper body muscles.
While drifting down river with the current is not effective for cardiovascular conditioning, serious paddling provides an excellent aerobic workout. You will quickly discover that picking up your paddling pace can raise your heart rate and and breathing rate substantially.
If you would like to try canoeing this summer, consider the following recommendations for safe, successful and satisfying experiences.
First, be sure to prepare your upper body muscles for the demands that paddling places on them.
The appropriate strength training exercises are: Upper back – seated rows (machines) or supported bent rows (dumbbells); Arms – biceps curls (machines or dumbbells) and triceps extensions (machines or dumbbells); Forearms – homemade wrist roller apparatus (12-inch dowel, 24-inch string, small weight plate); Midsection – trunk flexions (machines or bodyweight), trunk extensions (machines or bodyweight), trunk rotations (machines or bodyweight); Chest – chest presses (machines or bodyweight); Shoulders – shoulder presses (machines or dumbbells). I recommend performing one or two sets of each exercise using a resistance that permits 10 to 15 repetitions, two or three non-consecutive days a week. Whenever you can complete 15 good repetitions, raise the resistance by about five percent.
If you have access to a rowing machine, you may want to perform some interval rowing sessions. I suggest doing two minutes of easy rowing alternated with two minutes of higher effort rowing. Begin with 12 minutes of rowing (3 easier intervals and 3 harder intervals) and progress gradually to 24 minutes (6 easier intervals and 6 harder intervals).
When you are ready to begin canoeing, be sure to dress appropriately and wear a life vest. It is also advisable to bring plenty of water and sunscreen.
