ok im trying to get better and stronger with my paddleing .is it best to skip a day then paddle a day? or just paddle everyday
There’s no simple answer
It depends on so many factors.
If you tend to get joint problems or tendonitis, it may be better to take days off or cross-train to prevent injury.
If you’re working cardio, you can get good results from working on it every day.
If you’re working strength, you body will need a day or two recovery to re-build muscle. Typically after a strength training session, the body will continue to break down muscle for 24 hrs, after which it starts re-building them. Proper sports nutrition pre, during and post workout will help muscle start rebuilding faster (mostly drink liquid protein with some carbs immediately after working out).
Kayaking requires both cardio and strength. If you work on sprints, with rests in between, you’ll be improving strength and cardio. Longer steady pace paddles mostly improve cardio (they’ll improve strength to a point).
Make a training schedule with a mix of hard sprints, longer steady paddles, and some days for just working technique. Weight training and running are good cross-training options.
If you can’t rotate fully, or lean slightly forward without rounding your back, then lack of flexibility is holding you back, so power yoga would be helpful.
Do a max of 5-6 days workout per week, with one or two days for rest and recovery, or your body will start getting weaker.
Hope this helps.
thank you very much
i feel like im still in the waves weird how the body can play tricks on us
yes, skip days
if you are pushing yourself. A couple weeks of hard training without rest days thrown in, and you will get overtrained…watch for chest pain, shortness of breath, high heart rate…all signs of overtraining. I quit training and paddling completely a week before races simply to make sure I am rested enough.
cool ill take the weekends off
lake is to congested anyways on weekends.i for sure need to alter my diet as well
just listen to your body, it is the best advice. If you feel good paddle 5 or 6 days a week, but if not don’t. But remember your body rebuilds its proteins etc while at rest, and really good stretching is a must, it tears your muscles in a good way while strectching them out, and allows new proteins to “fill” in the gaps with proper diet etc… listen to your body, even if it says only paddle one day, paddle one (just make sure you don’t listen to your laziness and use it as an excuxer haha ) good luck
exercise hard, rest hard
If you are pushing it (as in you feel it after your paddle is over), you need to make sure you have rest. When I was racing mountain bikes, I had at least 1 day a week that I would not ride or exercise at all. And generally also try to get in a day of week of active rest (low intensity exercise only - never get the heart rate up above 70-80% of max).
Of course there are over use injuries you need to watch for, but this rest pattern m,ay not protect you from that. But it will allow your body enough recovery time so that you can continue to improve rather than hit a plateau.
great adive every one thank you
whhats bad is how much i miss it on the day off took last night off and tonight ill do the same
As other folks said, you can have “light” sessions just working on technique: turning, draws, bracing/rolling, forward and reverse strokes, etc. Focus on being clean and smooth instead of hard and fast.
And do stretch. It makes a big difference.
It takes discipline to rest
Often it’s assumed that we need discipline to push ourselves physically. But for many athletes, pushing themselves is a joy, and it takes discipline to rest.
Remember: training doesn’t make you stronger. Recovery from training makes you stronger.
Diet and sleep are big factors in effective recovery.
If you’re highly motivated and find it hard to take a day off, use that day to: watch video and read about technique, training, diet, etc; get done all the things you need for the week, so your time will be free for paddling; prepare food for the week so you have healthy quick meals ready after training; stretch or take a gentle yoga class; get a massage; go to the gym and work small muscles to prevent tendonitis and injury (wrist and rotator cuffs); practice balance; etc…
There are so many aspects to training. The more you can develop a complete training program, the better you’ll be in the long run.
I get the same effect.
After a full day of paddling while touring, I lie down in my tent at night, and it feels I’m bobbing on waves.
i was a runner
till i killed my knees man sure hope that dont happen with kayaking .like do something to my arms or something.ty for all the advice above i had a nice work out tonight
Resting Heart Rate is another indicator
Take your pulse first thing when you wake-up,before you even sit up for the first time in the morning. Record it for several days after your “workout” and you’ll see it level off. When it does, it’s time for another trip. This is just ONE of MANY factors to look at, like the other Posters have said. It’s easy to get to the point of deminished returns and it might be much less than you may think.
Don’t do the same to your shoulders
as you did to your knees.
It’s worth getting some coaching/lessons to make sure you’re technique is sounds and not straining your shoulders.
i guess ill buy a pulse monitor
any decent ones? ps i also need to lose weight i thought i was 150 im 165 man i was shocked im only like 5 foot 5