Absolutely! However, remember that when the goal is endurance you must introduce the appropriate intensities throughout your training time line. For example if you have 20 minutes to row, I suggest interval training. Beginning on a rower, start at a light level (65% of max heart rate) for five minutes, followed by increasing the speed and/ or incline to a higher level (80% of max heart rate) for 2-3 minutes, finishing at a peak level (85-90% of max heart rate) for one minute then reducing the speed/ resistance back to the starting level. Repeat this rowing circuit for the allotted 20 minutes. Performing these higher intensity levels, along with the lower levels will not only help improve your cardiovascular endurance, it will teach the muscles to go longer without building up unwanted lactic acid. This will all lead to improved performance and increased calorie expenditure.
Watersports
Watersports (surfing, rowing, canoeing) rely on muscular strength, endurance, and resistance training. Conditioning is important because these sports cause the body to expend a vast amount of energy. Watersports help burn calories and improve cardio strength.
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National Academy of Sports Medicine answeredRowing will help reduce body fat levels if the calories burned during the activity help to put you in a caloric deficit. For example there are 3500 calories in one pound of fat. In order for you to lose one pound of fat you must expend this in calories either through food reduction, exercise, or both. If you burn 500 calories through exercise, and 500 through food reduction this is a total of 1000 calories. Therefore, it will take you approximately 3.5 days to lose one pound of fat.. -
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National Academy of Sports Medicine answeredIn order for you to get fast, you must simply train fast. Therefore, if your actual rowing motion is performed at a fast tempo, and the motion you are trying to get fast at looks similar to the rowing motion, then absolutely. I also suggest performing stable strength movements such as a traditional pushup, followed immediately by a similar movement such as an explosive tube chest press (attach resistance tube to a post) as fast as possible. You may perform the strength movement for approximately five reps and the explosive power movement for ten reps. You may perform three to five total sets per combination of exercises. Introducing both modes I have suggested for four to six weeks will undoubtedly leave you with speedy upper body movement.
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National Academy of Sports Medicine answeredGood choices to help prevent injuries during ice hockey include floor bridges, prone iso-abs (plank), and floor cobra. To prevent lower back injuries specifically, it is important to train the core muscles to have good strength and endurance. Start with 1-3 sets of 12-20 repetitions of core stabilization exercises using a slow tempo. Hold each exercise for 2 seconds at the top position and rest for 30 seconds between sets. These basic core exercises involve little movement of the spine and hips. They are designed to work on building core muscle endurance and to teach you how to activate the core muscles using the drawing-in maneuver and bracing. Drawing-in is done by bringing the belly button in toward the spine or sucking in the stomach. Bracing is contracting the abs, lower back, and butt muscles at the same time. To perform the two-leg bridge, lie on your back with the knees bent and feet flat on the ground about hip-width apart. Start the movement by pushing through the heels and driving the hips up in the air; hold at the top and then slowly return to the ground. To perform the prone-iso abs, or plank, lie on your stomach with the elbows under the shoulders and the forearms on the ground. Lift your body up until you are in a flat back position, hold for 2 seconds, and then return to the ground. To perform the floor cobra, lie face down with the head in a neutral position and bring the arms back. Rotate the hands so that the thumbs are up and then squeeze the butt, lower back, and middle back to lift your chest off the ground. To make the exercises more difficult, you can use single-leg versions or hold for a longer time at the top position.
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National Academy of Sports Medicine answeredTo warm-up for surfing, use a combination of foam rolling followed by dynamic stretching. Foam rolling is a form of self-massage in which you apply pressure with a foam roller to tight areas of your muscle. This breaks up adhesions, or "knots", in the muscle and relaxes the muscle to allow for greater range of motion. Start your warm-up with foam rolling any tight areas like the side of the thigh between the knee and hip, inner thigh, and calves. Apply pressure on the tender spots in the muscle for 30 seconds. Then, perform dynamic flexibility exercises using 1-3 sets of 10 repetitions and a fast tempo. Dynamic flexibility exercises use the momentum of the movement to take the joint through a full range of motion. This helps prepare the body for the movements used during skiing and raises body temperature. Dynamic flexibility exercises are preferable to static stretching when you need your muscles to achieve a high level of performance soon after your warm-up. Examples of dynamic flexibility stretches include leg swings side-to-side and leg swings front-to-back. Make sure to activate the core by drawing-in the stomach when performing the leg swings .
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National Academy of Sports Medicine answeredExamples of basic core exercises for surfing include the two-leg floor bridge and prone-iso abs, or plank. The core is the center of the body and where all human movement begins. It is important to have a strong core because it provides stability and force control necessary during a surfing session. The basic core exercises involve little movement of the spine and hips. They are designed to work on building core muscle endurance and to teach you how to activate the core muscles. To activate the core muscles, use the drawing-in movement and bracing. Drawing-in is bringing the belly button in toward the spine or sucking in the stomach. Bracing is contracting the abs, lower back, and butt muscles at the same time. Both of these movements are important for core stabilization and the basic core exercises will prepare you for more advanced core exercises. To perform the two-leg bridge, lie on your back with the knees bent and feet flat on the ground about hip-width apart. Start the movement by pushing through the heels and driving the hips up in the air; hold at the top and then slowly return to the ground. To perform the prone-iso abs, or plank, lie on your stomach with the elbows under the shoulders and the forearms on the ground. Lift your body up until you are in a flat back position, hold and then return to the ground. Perform 1-2 sets of 15 repetitions of each exercise, holding at the top position for 2 seconds and using a slow tempo. To progress the exercises and make them harder, you can perform single-leg versions or hold for longer time at top.
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National Academy of Sports Medicine answeredAdvanced core exercises for surfing include medicine ball rotation chest pass and stability ball medicine ball pullover throws. Exercises that involve powerful movements of the core (exercise done with fast speed) are advanced-level core exercises. This type of core training helps teach the body to stabilize and generate force during movements. It is similar to the type of stress the core receives during a surfing session. Only use these advanced core exercises when you have mastered the basic and intermediate core exercises. Use the following acute variables to work the core with 1-2 advanced exercises: 2-3 sets of 8-12 repetitions done with an explosive tempo and resting 30 seconds between sets. To perform the medicine ball rotational chest pass, stand with the feet hip-width apart and hold a medicine ball at chest height. Quickly turn and pivot the foot opposite of the side to which you are turning. Once your upper body is turned to the side, explosively push/throw the ball against a wall or to a partner. To perform the stability ball medicine ball pullover throws, lie down in a crunch position on a stability ball. Hold a medicine ball with the hands extended overhead. Explosively perform an abdominal crunch and pull the arms forward throwing the medicine ball against a wall or to a partner. Release the ball at the top of the crunch and follow through with the arms. This should be performed as one fluid movement, not a crunch, then the throw. Both of these exercises should be done fast as possible while maintaining proper technique. As with the basic and intermediate core exercises, make sure to activate the core muscles using the drawing-in manuever and bracing. Drawing-in can be done by bringing the belly button in toward the spine or sucking in the stomach. Bracing is contracting the abs, lower back, and butt muscles at the same time.
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National Academy of Sports Medicine answeredBeginning balance exercises for surfing are the single-leg Romanian deadlift exercise and the single-leg lift and chop. These types of exercises help increase joint stabilization and prepare the body for more advanced balance exercises. When performing these balance exercises, complete 1-3 sets of 6-12 repetitions per leg and use a slow tempo. You can rest anywhere from 0-90 seconds between the sets. The goal of these exercises is to maintain control of the movement and also to work on endurance of the stabilizing muscles used for balance. To perform the single-leg Romanian deadlift, stand on one leg with the other foot lifted and floating next to the foot on the ground. Slowly bend at the hip and reach toward the foot on the ground, pause, and slowing return to a standing position. To perform the single-leg lift and chop, stand on one leg with the other foot lifted and floating next to the foot on the ground. Hold a light medicine ball with both hands at the outside hip of the foot that is down; start the movement by slowly taking the ball from the side and bringing it up above the opposite shoulder. Pause at the top of the movement and then slowly return to the starting position. For both exercises, make sure you are using the core by drawing-in the stomach, and if you lose your balance use the lifted foot to stabilize yourself. Once you have master the basic movements, progress by using less stables surfaces like a half foam roll, airex pad, or dyna disc under the balance foot.
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National Academy of Sports Medicine answeredAdvanced balance exercises include single-leg box hop-up with stabilization and multiplanar (forward, sideways, and turning) single-leg hop with stabilization. Advanced balance exercises involve hopping and stabilization and are a great way to prepare the body for the demands of surfing. Use the following acute variables to train for improved balance: 2-3 sets of 8-12 repetitions with 45 seconds rest between sets. Perform the exercises with a fast movement followed by landing and holding the landing position for 3-5 seconds. To perform the single-leg box hop-up with stabilization, stand on one leg with the core engaged by drawing-in the stomach. Quickly dip into a half squat and then jump up on to a box. Land softly and hold the balance position. Step down from the box and repeat. You can also perform a side hop and turning hop to train your body in different planes of motion. To perform the multiplanar single-leg hop with stabilization, start on one leg with the core engaged. Next, hop forward landing on the opposite foot and holding the position before hopping back again to the opposite side. You can also perform the hops side-to-side being sure to land on the opposite foot. Another variation is hopping and turning using the same technique as the previous two movements.
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National Academy of Sports Medicine answeredUse strength and power exercises to train the lats (latissimus dorsi), chest, and front shoulders (anterior deltoids) which are used in paddling. To strengthen these muscles, perform a power training workout in which you pair a traditional strength exercise with a power exercise in a superset. For example, your workout can include stiff-arm pull-downs supersetted with medicine ball slams, followed by dumbbell chest presses supersetted with medicine ball chest passes. Perform 5 fast repetitions of the strength exercise using heavy weight and then immediately perform 10 explosive repetitions of the power exercise using a medicine ball that is up to 10% of your body weight; this constitutes one superset. Perform 3 supersets of each grouping with 3 minutes of rest in between. To perform the stiff-arm pull downs, start with a bar attached to a cable. Begin the movement at shoulder-height with the arms straight, palms facing down, and elbows just slightly unlocked. Engage the core by drawing-in the stomach, contracting the abs, and squeezing the glutes. Pull the bar quickly down to the waist and then repeat. For medicine ball slams, start with the ball overhead and then explosively throw the ball down using the arms, lats, and abs. Ensure that the arms follow through the throw and bend the knees at the end of the movement. Catch the ball when it bounces up and repeat the movement. To perform the medicine ball chest passes, hold the ball in the middle of the chest. Engage the core by contracting the glutes and abs and draw-in the stomach. Explosively push the ball using both arms to a partner or against a wall. This workout will develop the strength and power for paddling to catch a wave.