Kayaking is a good practice

Which muscles are trained when paddling?

Paddling promotes fitness and muscle strength, endurance and coordination. At almost any age, sporting activity can be combined with a canoe tour. Acute illnesses and existing back problems are excluded! Older participants in a paddling trip should consult their doctor in advance! But which muscles are trained when paddling? We would like to answer this common question in our blog today.

Paddling - Which muscles are used?

Paddling demands the entire upper body. In the sitting position, the spine is relieved. The steady and dynamic movement strengthens the muscles of the trunk and arms in particular. With the right technique, overuse of shoulders and wrists while paddling can be avoided.

If the back muscles are stressed by paddling, the abdominal muscles are activated at the same time. From an anatomical point of view, both muscle groups are so-called opponents who influence each other. Accordingly, untrained abdominal muscles lead to a shortening of the back muscles. As a result, the functions of the spine are impaired, which can lead to postural problems and pain. On the other hand, trained muscles prevent these complaints.

In the shoulder area, the deltoid muscle plays an important role in paddling. The so-called deltoid muscle gives the shoulder joint the necessary support and is involved in lifting the upper arm. The trapezius muscle is also important. The trapezius has important tasks in the cervical spine extension, shoulder mobility and head rotation.

For upper arm muscles like biceps and triceps, paddling is an intense workout. Both muscles also belong to the antagonists that influence each other in their functioning. While the biceps allows the forearm to flex and rotate, the triceps allow a flexed arm to be extended. Regular training is helpful so that the paddle can be moved with sufficient force. Exercises such as push-ups are suitable for improving your stamina. Warm-up and stretching prevent muscular impairments.

Compared to other endurance sports, muscle building and performance enhancement while paddling are gentle on the joints. Canoeing has a low risk of injury, so the activity is good for children and seniors. However, the prerequisite is that the participants can swim.

Paddling - The ideal training for muscles

Paddling can be easily learned in any age group. It is only important to perceive your own leadership ability and to adjust the pace accordingly. We recommend paddling at medium speed. Increasing muscle activity has a beneficial effect on metabolism. Calorie consumption and fat burning are, however, significantly higher when jogging. In addition to the back-friendliness of paddling, cardiovascular training in the fresh air is a positive side effect.

Almost all muscle groups are heavily used when paddling. The movement to the boat is mainly transmitted by the arms and trunk. The upper body and legs are kept in balance, so paddling is also a great exercise for the sense of balance. The active exercise contributes to the blood flow to muscles and tissues. Paddling relieves stress and has been proven to relieve tension.

With the right movement sequences, nature can be experienced even more intensely on a paddling trip. The balanced movement has its charm in conscious tension and relaxation. The proximity to the water and the wide view of the landscape have a harmonious effect on body, soul and spirit. Paddling is not only a lucky factor for the muscles!