HEALTH SKILLS:
—Continued from page 67
FISH MARKET
Budget Workout
No need for fancy exercise equip- ment or an expensive gym member- ship, I’ve installed a pull-up bar over my door frame to help me build im- portant paddling muscles in a short time. By altering my hand position for each set of pull-ups (wider, narrower, fingers in, fingers out, in front of the head, behind the head) I work many of the major muscle groups. To build my stomach and lateral muscles, I do crunches by hanging from the bar and bringing my knees to my chest then holding for a few seconds. Work the back and legs by hanging from the bar, bringing the legs out straight, and holding. Then perform a stan- dard pull-up to build arms, chest and shoulders. It only takes a few minutes to max out on pull-ups; I try to do three or four sets each day. Drew Haerer
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BROWN BAGGIN’ IT Fueling a kayak requires simple carbohydrates (fruits) to provide immediate energy and complex carbs (grains) for long-lasting power. Good sources of simple carbs are blueberries, apples, pears, peaches, oranges or raisins, since they don’t require refrigeration and are easy to pack. Chop up the fruit and store in a quart-size sealable plastic bag to make it easier to eat. Most kayak anglers won’t stop for a full meal, so a piece of fruit makes a perfect snack. It’s better to snack throughout the day to provide the body with a steady flow of energy. On a longer trip, pack complex carbohydrates (grains) and proteins (nuts) for a steady flow of fuel. A peanut butter sandwich made with whole wheat bread, a handful of peanuts or even crushed up protein bars will supply energy for the long run. To hydrate your body, nothing beats water. However, sports drinks are designed to hydrate and replace sodium and carbohydrates lost during exercise. The best idea is to take a couple bottles of water and a bottle of your favorite sports drink. Always eat before you get hungry and drink before you’re thirsty. Brad Wiegmann
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