How to Do
The heavy canoeing rowing kayaking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy canoeing rowing kayaking.
Beginning
1. Sit on the canoe's front seat and grip the paddle with your inside hand on top and your waterside hand a foot or two down the shaft, as you would ordinarily.
2. Pull the paddle out of the water and twist your torso across the canoe to deposit it in the opposite side of the water without changing your grasp.
Movement
1. Keep your inside hand on top of the paddle.
2. Put the paddle's end into the water in front of you.
3. Return the paddle in a sweeping, smooth motion.
4. Paddle on the side of the canoe opposite where your partner is paddling.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
