In an article in LiveStrong, James Patterson writes about kayaking as an exercise.
He shares, “Because of the nature of the kayak and the types of maneuvers you must do on the water, proper preparation–including exercise and strength training–is essential to becoming a good kayaker. “
The first and most important aspect of your training is to prepare your core for your kayaking. “Because kayaking uses your muscles together in a dynamic environment, using free weights and body weight exercises will prepare you better for kayaking than using exercise machines . Machines isolate your muscles in a stable environment, which is not at all like the movements you’ll experience while kayaking. A great way to build core strength and also work your upper body together is to focus on core exercises that incorporate free weight exercises.” (https://www.rei.com/learn/expert-advice/how-to-train-for-kayaking.html).
Then, you can start trying using dumbbells or kettle bells to work your upper body and core, “Hold a kettlebell or dumbbell in each hand and extend your arms straight in the air above your shoulders. Bend your elbows slightly but keep your arms mostly straight. Bring your arms straight back toward the floor, but do not touch.”
From there, you can try pull-ups. “Pull-ups are an amazing body weight exercise for your lats, shoulders, arms, forearms, core, and grip strength. Strengthening these muscles will give you the power to increase the speed and endurance when kayaking.” You can also use a pull-up bar. “use a pull-up bar. Grab the bar with your palms facing away from you and bend your elbows, lifting your entire body off the ground until your head clears the bar. Try not to swing or use momentum. Do as many as you can and work up to three sets of 10.”
Next, “This exercise really challenges your core as you stand on one leg and move from a standing to a ground position, and back up again. It also will build leg strength, which will be particularly useful for kayakers who are into the popular trend of pedal kayaks. Stand on your right leg and hold a kettlebell or medicine ball in both hands in front of your sternum. Squat as low as you can toward the floor and roll onto your back. Do not roll up onto your neck. Roll back forward and stand back up on your right leg.”
Kayaking is an all body workout. You need to prepare your body for it by practicing core exercises, upper and lower body toning and strengthening in order to go kayaking like a pro. Try to give yourself time before you go kayaking and have fun on this adventure.