Makecontrolledmovements Don’tstarttooheavy
Repeat the exercises at least twice aweek
Are the exercises easy? Then make them more challenging by performing them for a longer time and/or doing more repetitions You can do these exercises every day to start your trip as fitaspossible.
Those with sufficient strength move more easily in the mountains and can paddle for longer.
Whether you’re hiking up a slope against the wind or kayaking, you can strengthen your muscles with a few simple exercises at home
To get fit, strength training is an important component Perform the following strength exercises to start your trip in top shape
Work on your fitness with the walking plan below When building muscle strength, avoidpushingtoohard
Alongside walking, you can also add weeklyswimmingorrowing,
to train the same muscle groups as during kayaking.
If you feel pain, make the exercise easier, shorten it, or stop at your pain limit and do notpushbeyondit
If the pain continues, contact your physiotherapist/physical therapist. Build up slowly, perform the exercise correctly, and don’tforceanything
When you go hiking, it’s helpful, and sometimes even necessary, to be sure‐footed (also called walking without wobbling) You’ll be on steep terrain with the occasional narrow section
When your stability and balance are well developed, your sure‐footedness improves and the risk of slipping and falling reduces To get you started, you can do a few exercises at hometoimproveyourstability
SEE YOU IN THE FJORDS!
With this simple training plan, you can prepare your bodywellforyourtrip
Even with the tips we share here, it’s important to listen to your body Do you feel pain during the exercises and it doesn’t go away? Then consult a doctor or physicaltherapist
Can’t do an exercise or want to see it demonstrated?
Type the name of the exercise on YouTube and you’ll find plenty of instruction and variation videos