Grinding it out at the gym is good for your health, but it can get monotonous. When your workouts wear you out in the worst way possible, it’s time to make a change. It’s time to find an activity that challenges you physically, but also engages you mentally. This time of year, with the warm weather and sunshine, is perfect to make a positive change.
Kayaking is a great workout when done properly with good form. It targets the core, lats, biceps, and forearms primarily and builds upper body strength. Paddling at a good pace while kayaking also helps build strong cardiovascular health. Kayaking overall provides a great physical workout and can provide mental stimulation in ways the gym cannot.
Both as a workout and a pastime, kayaking offers significant upside. To explore the benefits of kayaking, read on!
Contents
Is Kayaking a Good Way to Lose Weight?
Kayaking can be a great way to support weight loss efforts, as paddling at a moderate pace burns a good number of calories.
| Time Spent Kayaking | Average Calories Burned |
|---|---|
| 30 minutes | ~200 calories |
| 1 hour | ~400 calories |
| 3 hours | ~1200 calories |
For context, an average-sized runner will burn approximately 100 calories during a 1-mile run. By paddling regularly during one hour of kayaking, you are burning calories approximately equivalent to a 4-mile run.
Kayaking is not only a great way to burn calories, but it is also low impact. Running, though effective, pummels your joints repeatedly, especially on pavement. Taking up an oar and gliding through the water is much more forgiving on your joints. It’s an excellent alternative to running and other high impact cardio exercises.
Is Kayaking Good for Belly Fat?
Kayaking is great for burning stubborn belly fat because it uses the abdominal muscles heavily. With each stroke of the oar, you tighten your core and push the water to keep your kayak moving forward. This makes kayaking one of the best core workouts you can get. No more getting on the ground for boring sets of crunches.
In addition, moderately paced paddling increases your heart rate similar to jogging. When your heart rate is accelerated during exercise, that’s when fat starts to burn. You can reach the optimal heart rate zone quite easily while kayaking. After all, it’s hard work!
To most efficiently burn belly fat, incorporate kayaking into a comprehensive workout regimen. Including other cardio activities and weightlifting with kayaking will provide the best results in the shortest time. Of course, a balanced diet that includes healthy food choices and portion control will be integral.
Kayaking is definitely helpful for burning belly fat but should be supplemented with other activity and a nutritious diet.
What Muscles Does Kayaking Work?
Picture the movements used in kayaking, and you’ll see that a number of muscles are used with each stroke. Kayakers lean forward, bring the oar to the front of the boat. With a sweeping motion, they push the water back and propel the boat forward.
In order to generate force to gain momentum, kayakers will need a good push. This works the shoulders, arms, and lats. In addition, the kayaker must be grounded and secure in the boat. This requires tensing of the abdominals and good posture.
Since you’re gripping an oar the entire time, your forearms get a great burn too. Just as with gripping a pull-up bar or barbell, rowing with the oar improves your grip strength.
Benefits of Kayaking
There are a lot of health benefits to kayaking.
- It’s great cardio– We all know cardio is essential to improve our heart and lung functions. Unfortunately, running on a treadmill can be lackluster at times. Kayaking adds a little thrill and intrigue to the exercise. Plus, the scenery is excellent!
- It builds a strong back– While a strong back is great for athletic performance, it’s even better for daily life. Carry groceries with ease. Hold your kids without feeling the strain. Rearrange the living room furniture to maximize feng shui. The benefits of a strong back are innumerable.
- It helps you get a six-pack– And we’re not talking about the frosty cold one! Paddling your kayak engages your core just as sit-ups and crunches do. Fortunately, it’s way more exciting to kayak.
- It tones your arms– Because it’ll smoke your arms after a good kayaking, you’ll get nice, chiseled looking arms in time. Don’t expect to get bulging biceps from kayaking though, unless you’re putting barbell plates on the oar. Also, we do not recommend stacking plates on your oar.
- It can relieve stress– There’s something about being out on water that calms the mind. Getting away from the stuffy gym and out on the water will do wonders for your mental health.
Disadvantages of Kayaking
Although kayaking could be a great workout and loads of fun, there are some disadvantages.
- It’s expensive– For dedicated enthusiasts, you’ll need to purchase a kayak, an oar, and a lifejacket at the very least. For those who dabble, rental fees can add up fast if you’re kayaking regularly.
- It has a learning curve– Beginners often spend a good amount of time floating aimlessly. It’s not as easy to steer and move the kayak as well-practiced kayakers make it look! The learning curve keeps many casual would-be kayakers from ever really learning how it’s done.
- It can contribute to injury– To be fair, this is a disadvantage of most activities and sports. The repetitive motions of rowing can cause degradation in the shoulders and wrist over time. This can lead to chronic pain later in life if not managed carefully.
- It can be dangerous– Kayaking puts you out in the water. You may get caught in a rainstorm or thunderstorm. You may capsize or get lost. In severe cases, you can drown or suffer from hypothermia. Exercise caution when kayaking alone and never go beyond what your abilities can handle.
Canoeing vs. Kayaking
Canoeing and kayaking share a number of similarities, but the hobbyists and regulars know there are many distinctions between the two.
| Kayaking | Canoeing | |
|---|---|---|
| Boat | Closed deck | Open deck |
| Rower Position | Seated, legs outstretched | Seated on short bench or kneeling |
| Paddle | Double-bladed | One-bladed |
Canoes tend to be larger and sturdier vessels. They were historically used in early centuries to explore uncharted land. Canoes were made spacious to accommodate multiple passengers and gathered goods that were found. If a kayak is a coupe, a canoe is a sedan.
Compared to a canoe, a kayak is much zippier. You can reach almost double the top speed of a canoe in a kayak. Combine this with their light weight, kayaks are better suited for fitness purposes. However, both activities are Olympic sports and require athletic proficiency to truly master them.
Tips for Kayaking
Kayaking can be tricky at first but, with a little practice, you can become a capable kayaker before too long. Try some of our tips to get acquainted.
- Practice getting in and out– There are a few different ways to get in and out of the kayak, and to get it in the water too. The easiest involves getting your boat closest to the shoreline, getting in, and using your arms to get yourself into the water.
- Practice getting in from deep water– You might find yourself in a situation where you’ve capsized or come out of the kayak in the middle of the water. Before this happens by accident, get out there and practice until you can do it reliably.
- Practice your strokes– In kayaking, you have forward strokes, backwards strokes, sweep strokes, and draw strokes. Proper utilization of each stroke will dictate whether the boat moves forward, back, sideways, or turns. Beginners often fumble with controlling the kayak because the physics involved are hard to crack. Try practicing each to get acquainted.
- Take a lesson– The best way to get rocking and rolling is to hire an instructor. Getting some one-on-one attention and feedback will help you iron out the kinks in your form and get acclimated quickly.
Kayaking Equipment
Beginners don’t need to invest much while learning how to kayak. Most equipment is inexpensive to rent and available in locations where kayaking is possible. For those who can store and transport a kayak, purchasing one will save money in the long run.
Inflatable Kayak
There are many factors when selecting what kind of kayak to get and what kind of oar. Luckily, this inflatable kayak is beginner friendly and includes an aluminum oar. As you gain experience, you may purchase a more advanced version made of wood, fiberglass, and/or plastic.
Bilge Pump
Beginners and experts alike will want to have a bilge pump available while kayaking. Bilge pumps help bail out your boat in case you suddenly take on a lot of water. Having a pump ready may be the difference between continuing on or capsizing.
Lifejacket
We recommend always wearing a lifejacket when out on the water. Even capable swimmers could benefit from engaging in safe practices. Don’t be too proud to wear your lifejacket while kayaking!