Canoeing (4 km /h)
Reps10 times
Calories burned35 kcal
LevelMedium
Changing duration and load is available in our application
Sit in the canoe with a straight back and slightly bent knees. Grip the paddle with both hands and alternate strokes on each side of the canoe. Ensure the movement is smooth and rhythmic, avoiding leaning too far to one side. Canoeing at 4 km/h develops cardiovascular endurance, strengthens back, arm, and shoulder muscles, and improves coordination and balance.
How to perform the exercise
10 times
35 kcal
Control your movement and do not rush.
01
Start position
Sit in the canoe, back straight, knees slightly bent.
02
Grip
Take the paddle with both hands.
03
Strokes
Make strokes alternately on each side of the body.
04
Rhythm
Keep the movements smooth and rhythmic.
05
Balance
Do not lean to the side; keep the torso level.
06
Control
Stay stable throughout the movement.
Variants
Beginner
Paddle at a calm pace in short intervals.
Middle
Keep an even pace for 20–30 minutes.
Professional
Increase speed and duration.
Which muscles are working
The main load falls on the lats, shoulders, arms and core muscles.
Benefits of the exercise
Strength
Strengthens the back, arms and shoulders.
Balance
Builds coordination and balance.
Simply
An outdoor cardio workout.
Contraindications
Back or shoulder problems.
Balance disorders.
Paddling without a life vest.
Recommendations
Cardio
Paddle 20–30 minutes 2–3 times a week.
Safety
Wear a life vest and watch your balance.
