Monday, August 07, 2000

Kayaking offers vigorous exercise in a relaxing and scenic setting

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By Carrie Henderson
Enquirer contributor

        Here's a fitness quiz. The term “Eskimo roll” refers to:

        a. Ice cream.

        b. The act of rolling a kayak over without falling out of the boat.

        c. Baked dinner bread served by Native American families in the Arctic.

        d. All of the above.

        OK, all of the above is correct, but this is a fitness quiz. So the answer should be “b.”

        You probably will see Eskimo rolls when you watch the Olympic Games next month and be amazed at the athletic prowess required to remain inside the kayak. You don't have to be an Olympic athlete to benefit from the kind of workout you can get from kayaking. Many people are drawn to the sport because it offers both physical and mental exercise.

        “Paddling is not only a sport to work the upper body,” says kayaker Dave Robinson, owner of D&D Outfitters in Forest Park. “It is also a time for relaxation and clearing of the mind.”

        Mr. Robinson's favorite time to kayak is in the early morning or late in the evening when he can enjoy the quiet atmosphere.

        As a fitness workout, paddling involves a wide variety of muscles.

        “Many people think that these activities only work the upper body, however, they are a whole-body workout,” says Bernie Steinkamp of Evanston.

        Kayaking does target upper-body muscles: deltoids, pectorals, biceps and triceps. But leg muscles get a workout too. Consider the leg strength required to stay position during an Eskimo roll.

        A maximum workout can be obtained by vigorously paddling against the current. Kayaking also helps increase coordination and rhythm.

Setting the pace
        A benefit to kayaking is that the pace — and therefore the workout — can be set by the paddler.

        It can be a casual outing along the Little Miami River or an extreme battle down the New River in West Virginia.

        Bill Menrath of Mount Washington, a former kayak instructor and canoer of 20 years, enjoys the white water that the New River offers.

        “It is a strenuous workout. An athlete must play the the river, waves and rapids.”

        Mr. Menrath's other favorite spots include the Youghiogheny River in Pennsylvania and Lake Cumberland in Kentucky.

        Some of the local hot spots for kayaking include:

        • The Ohio River.

        • Stonelick Lake.

        • The Little Miami River

        • Cowan Lake State Park.

        • Brookville Lake in Indiana.

        • Whitewater River in Indiana.

        • Greene River in Kentucky.

Getting started
        The Miami Group Sierra Club holds a monthly meeting at Blue Ash's Raymond Walters campus of the University of Cincinnati. Volunteer experts in the group teach tandem and solo kayaking.

        Training takes place both indoors and outdoors. Basic and advanced courses are offered. Specialty groups, such as an all female group, are also available.

        The Sierra Club has outings throughout the season. Call 841-0111.

        Many stores offer kayak rentals and lessons. Some schedule day and overnight outings.

        As with any sport, safety precautions must be taken while participating in these sports.

        • Always wear a helmet. If your boat flips, you could hit your head on rocks. A helmet also adds protection from an uncoordinated friend with the paddle.

        • Always wear a life jacket, even in shallow water.

        • Try to kayak and canoe in groups. If your are going alone, be sure to tell someone where you are going and how long you expect to be gone.

        • Before venturing out alone, take lessons from and expert trainer.

        • Have a first-aid kit available.

       

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