Stronger
Faster Longer
BY JODI BIGELOW pr3-stepogram
Build to a peak level of fi tness from a strong founda- tion using three distinct phases, each at least six weeks long. The fi rst phase establishes general conditioning, the second focuses on cardiovascular endurance and strength development and the third increases cardio- vascular intensity and muscular power.
38 ■ C ANOE ROOT S spring 2008
IMPROVE YOURPADDLING PERFORMANCE BY INCREASING YOUR STRENGTH AND FITNESS
A SMA R T O F F - S E A S O N C R O S S - T R A I N I N G R O U T I N E will have you coasting into the new season with muscles better prepared for winning races, pushing late into an all-day headwind or making critical cross-current moves on rivers. By following the routine below you will become
physically stronger and aerobically fi tter. You’ll also benefi t from improved circulation and respiratory systems and your tendons and ligaments will be less prone to injury.
phase 1 > cardiovascular endurance and strength
Great cardiovascular exercises include hiking, riding, run- ning and swimming. Keep the intensity down and steadily increase the duration of each endurance session throughout the phase. Get in at least two sessions of no less than 45 min- utes each week.
During this phase you will strengthen your tendons and ligaments so they are able to handle the stress of building muscular strength in the next phase. Focus on some easy core strength body-position exercises like bridges, planks, side planks, the Superman and back extensions. These can be done on your living room fl oor. If you are unfamiliar with these exercises, just type “core strength exercises” into a web browser and choose several you feel comfortable doing.
Start lifting light free weights, doing three sets of about 15 repetitions of each exercise. Devise a routine which involves the whole body and do two 20- to 40-minute sessions a week. Enlist a trainer if you are new to strength training.
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