Fitness Plan for Rafting - GIO Adventures

Fitness Plan for Rafting

The rush of water and the rush of adrenalin- what better way to thrill than White Water Rafting! Notwithstanding the number of times you have been in the water or not, you need to prepare your body for the stamina required to make your rafting experience more joyous every time you go out there. As it is common for one to work out before going on any sort of major adventure tour, you have to condition your body and stretch those muscles to avoid injury before your white-water rafting tour as well.

An inflatable raft is used in Rafting/White-water rafting to navigate a river or other body of water. This is an aggressive (and thrilling) sport that involves manoeuvring through rushing water ranging from simple to dangerous. It requires some level of fitness to absolutely enjoy the activity. There are different grades of white water rafting and you choose the grade of difficulty you want to experience, depending on which you need to chart your training/fitness plan.

This article will help you prepare your body and mind for one of the most exciting experiences of your life. Although you could easily train yourself at home, outdoors or in a gym with what is suggested here, it is recommended you consult your doctor to identify any potential health issues and your fitness instructor who can help with techniques and tailor a plan to your individual needs. Your workout routine should consider the following points

  • »   Build your endurance
  • »   Strengthen your muscles
  • »   Increase flexibility
  • »   Increasing Endurance

If you are going to attempt white-water rafting on fast-flowing rapids which involves long periods of paddling, then you need ample stamina and cardiovascular strength. Running, cycling, swimming, jump rope are some of the aerobic/cardiovascular workouts that will help increase your endurance significantly. Over a period of time, increase the intensity of the workouts. Mind you, keep it gradual. Do not over exert yourself.

Increasing Strength

As white water rafting involves repetitive motions using your shoulders, arms, wrists and abdominal muscles, it is good to get them used to it.

There are a few exercises you could do in the gym or at home in order to build your strength and power. Use the row machines, chest presses, pull-ups and push-ups. You could try light free weights to strengthen the biceps and triceps and straight arm lifts to the side and front.

Paddling requires core muscle strength. Hence include a few one minute planks and squats to your work out. You may add a minute of front planks and side planks too.  Try the bicycle pumps lying on your back and touching each elbow with the opposite knee and straightening out each leg.

Do not forget it’s important to follow a balanced diet all along. Include carbohydrate and protein rich diet such as spinach, eggs and banana smoothie. Always stay hydrated.

Increasing Flexibility

You may have been working hard on building your endurance and strength, but all that can fall flat if you don’t invest some good time on stretching the muscles before and after your workout routine. This will help avoid cramps and muscle injury and at the same time will soothe the muscles sore from training hard. Some of the most effective stretching exercises are

  • »   Arm-up rotator stretch
  • »   Reaching-up shoulder stretch
  • »   Standing high-leg bent knee hamstring stretch

The other aspects of gaining good flexibility are to maintain a good posture and to stay hydrated

Jump right in

Oh wait! Not before you have warmed up and stretched your muscles that are already feeling stronger and flexible- what with all the honest routine you followed day in and day out. Drink some water and jump right in! And hey! Grab a bite too.