Fitness and Strength
There are large individual differences in the capacity to do strenuous exercise. There will be times while paddling when you feel tired and must rest. Please do so. Use a reduced technique to paddle gently (the coach will show you how to do this) or just bring your paddle into the boat and rest. Join back in when you feel up to it.
Warming up, cooling down and stretching
These are important in any type of exercise routine to help avoid injury and stiffness. Prior to getting into the boat a warm up is important. This includes light aerobic activities as well as some brief stretching exercises, but remember do not stretch cold muscles. Easy paddling on the water for the first few minutes will complete the warm up. At the end of the paddling session easy paddling will help return the body to resting state. Stretching once out of the boat is essential.
Base Aerobic Fitness
Cardio respiratory fitness is improved significantly by paddling but it is to your advantage to include other aerobic training in your fitness programme. Walking, swimming, cycling and aerobics classes are examples of suitable activities.
Remember to warm up, cool down and stretch.
Core Strength
Core strength is important in dragon boating as it is the core abdominal muscles which should be doing most of the work.
Upper Body Strength
Paddling increases upper body strength and endurance. Weight resistance training can also be beneficial (start with very light weight and get advice regarding safe techniques).
Always drink plenty of water when exercising.
For more information or any questions you may have on any matter whatsoever regarding our club such as training, the season plan, race starts or regattas etc. please do not hesitate to contact the President.
There are large individual differences in the capacity to do strenuous exercise. There will be times while paddling when you feel tired and must rest. Please do so. Use a reduced technique to paddle gently (the coach will show you how to do this) or just bring your paddle into the boat and rest. Join back in when you feel up to it.
Warming up, cooling down and stretching
These are important in any type of exercise routine to help avoid injury and stiffness. Prior to getting into the boat a warm up is important. This includes light aerobic activities as well as some brief stretching exercises, but remember do not stretch cold muscles. Easy paddling on the water for the first few minutes will complete the warm up. At the end of the paddling session easy paddling will help return the body to resting state. Stretching once out of the boat is essential.
Base Aerobic Fitness
Cardio respiratory fitness is improved significantly by paddling but it is to your advantage to include other aerobic training in your fitness programme. Walking, swimming, cycling and aerobics classes are examples of suitable activities.
Remember to warm up, cool down and stretch.
Core Strength
Core strength is important in dragon boating as it is the core abdominal muscles which should be doing most of the work.
Upper Body Strength
Paddling increases upper body strength and endurance. Weight resistance training can also be beneficial (start with very light weight and get advice regarding safe techniques).
Always drink plenty of water when exercising.
For more information or any questions you may have on any matter whatsoever regarding our club such as training, the season plan, race starts or regattas etc. please do not hesitate to contact the President.
