The Central Coast Dragon Boat Association
Let's Get Physical!
Below you can find workouts and training videos to keep you "paddle ready".
Cardio: 3 or more times/week 20-30 minutes of moderate to vigorous exertion (The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity, you can talk but not sing during the activity. if you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.) Examples of cardio are: hiking, running, brisk walking, biking, swimming, paddling other than dragon boat, ERG, Jacob’s Ladder (stair climbing).
Strength: Both 2 or more times/week:
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Plank - basic or elbow for 30 seconds or more
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Push ups - standard, on knees, against the wall or stairs or countertop - start with 5 or more
Flexibility: 3 or more times/week - Runners stretch, forward fold, seated twist, butterfly fold, doorway chest stretch
