How many calories do you burn canoeing?

Canoeing and kayaking allow you to establish a close connection with nature and enjoy thrills while taking care of your health. In theory, regular practice could promote weight loss. What is the reality? We take stock with Jean-Pierre Frère, president of the Canoë-Kayak Club de France (CKCF) in Bry-sur-Marne (94).

Canoeing is usually thought of as a simple holiday pastime, a leisurely activity that simply involves gliding across the water while admiring the scenery. But in reality, it is avery physically demanding sport. As Jean-Pierre Frère explains, it mobilizes all our muscles and requires considerable coordination and strength, which makes it a complete and intensive sport. Imagine yourself paddling like crazy, turning left, right, and even braving waves…

Canoeing and kayaking use the whole body, from arms to legs to core musclesPaddling activates the biceps, triceps, shoulders, and back muscles. Stabilizing the boat also engages the abdominal and back muscles, while the legs participate in balance and propulsion.

Paddling continuously and at a steady pace can turn a canoeing trip into a intense cardiovascular workoutIndeed, maintaining a constant speed and sailing against the current or in difficult conditions requires good cardiorespiratory endurance, which helps improve our lung capacity and the health of our heart.

As you will have noticed, canoeing requires good motor coordination and a good sense of balance. “Each movement must be precise to maintain direction and avoid obstacles, which develops proprioception and improves neuromuscular coordination “, emphasizes Jean-Pierre Frère. In addition, maintaining balance on the water uses the stabilizing muscles, particularly those in the lower back and legs.

Being in contact with nature can help relieve stress and remove everyday tensions. But overcoming the challenges of navigating, navigating currents and resisting natural elements like wind and rain also strengthens resilience and perseverance. This psychological dimension is essential for developing a positive and determined approach to physical challenges!

Contrary to appearances, people who are overweight or obese can definitely take up canoeing. Weight is not a barrier to recreational practice. Canoeing can even be recommended since it is a supported sport. On the other hand, people who are overweight or obese may have more difficulties in certain situations, hence the importance of taking precautions,” warns Jean-Pierre Frère.

• Choose the right equipment. Some kayaks are wider and more stable than others. Make sure your kayak can support your weight and that you feel comfortable in it.
• Start gradually. If you are new to canoeing, start with short, low-intensity sessions to gradually get used to the activity and assess your comfort.
• Consult a health professionalespecially if you have a specific medical condition or are concerned about a particular issue.
• Take lessons. Taking classes with a qualified instructor can be helpful in learning proper techniques and ensuring safe and effective practice.
• Listen to your body. Pay attention to what your body is telling you. If you feel discomfort or pain, it is important to stop and consult a professional if necessary.

In summary, canoeing can be a beneficial and enjoyable activity for people who are overweight or obese, but it is essential to proceed with caution and take into account the specific needs of each individual.

According to Jean-Pierre Frère, surfing is a rather interesting sport in the context of weight loss. And this for the following reasons:

As you can see, paddling uses a wide variety of muscles: the arms, shoulders, back, chest, and abdominal muscles work in synergy to propel the boat. This not only tones and strengthens the muscles, but alsoincrease overall energy expenditurewhich contributes to weight loss.

Like any aerobic activity, canoeing helps improve cardiovascular health: maintaining a steady pace while paddling stimulates the heart and lungs, improving endurance and cardiovascular capacity. A stronger heart and lungs help better withstand prolonged efforts and of burn fat more efficiently. Not forgetting that good cardiovascular health is also essential to prevent diseases related to being overweight!

Intense and sustained physical effort can increase our basal metabolic rate. In other words, our body burns more calories, even at rest, which makes it easier to maintain a healthy weight or even lose weight. This post-exercise effect is known as theexcess post-exercise oxygen consumption (EPOC).

As an outdoor activity, canoeing also has beneficial effects on our mental well-being. The reduction in stress and anxiety, often associated with practicing sports in a natural environment, helps to reduce snacking urges and emotional eating behaviors. A relaxed mind promotes better stress management helps maintain a more balanced diet and avoid stress-related weight gain.

The social dimension of canoeing can increase the motivation of practitioners. “We tend to motivate ourselves more when we know that a team is waiting for us,” notes Jean-Pierre Frère, who recalls that regularity in practice is a key factor for sustainable weight loss. The beauty and diversity of landscapes are also key motivational factors!

It's difficult to answer this question… Caloric expenditure can vary depending on several factors, including theintensity of effortof weight of the personof type of canoe or kayak used, and navigation conditions (currents, wind, etc.). On average, it is considered that one hour of canoeing can burn between 300 and 500 calories. This energy expenditure, when combined with a balanced diet, helps create a caloric deficit necessary for weight loss.

Weight loss is a complex process that depends on many factors. Regular canoeing sessions can contribute to weight loss but are not always enough to guarantee significant weight loss. And this for several reasons…

• To lose weight, you need to create a caloric deficitthat is, burning more calories than you consume. An unbalanced or excessive diet can therefore neutralize your efforts. Effective weight loss therefore requires combining regular physical activity with a healthy and balanced dietPortion size, meal frequency, and general eating habits play a major role.
• The frequency and duration of the sessions are crucial. Going canoeing once a week is not necessarily enough to see significant results in terms of weight loss. As a reminder, it is recommended to practice moderate to intense physical activity at least 150 minutes per weekor 75 minutes of intense activity.
• Over time, the body can also adapt to regular physical activity, thereby reducing energy expenditure (metabolic adaptation). Varying exercises and gradually increasing intensity can help avoid this plateau by boosting metabolism and strengthening different muscle groups.
• Some people may also have different hormonal responses to exercisewhich may influence how they lose fat mass. Additionally, Muscles weigh more than fat : so you can gain fat and lose muscle, but your weight will remain the same.

In summary, canoeing in itself does not necessarily make you lose weight, but regular practice can promote weight loss in the long term as part of a good routine.

As stated above, healthy living is just as important as the sport itself!

• Pay attention to portions to avoid consuming more calories than necessary.
• Eat vegetables, fruits, lean proteins, whole grains and good fats.
• Drink enough water throughout the day, especially before, during and after canoeing sessions.
• Eat a small, balanced meal before your workout for energy, and a protein-rich meal afterward to aid muscle recovery.

• Try to practice canoeing at least 2 to 3 times a week.
• Aim for runs of at least 60 minutes to maximize calorie burn.
• Alternate between moderate sessions and more intense sessions to increase caloric expenditure.
• Ideally, bet on bodybuilding sessions to strengthen the muscles that are most used, such as the shoulders, back, and abs. Not to mention cardio sessions like running, cycling, or swimming to improve your overall endurance and burn more calories. Regular stretching is also essential to improve flexibility and reduce the risk of injury.

Use relaxation techniques like meditation, deep breathinge, or other relaxing hobbies to manage your stress.

Aim 7 to 9 hours of sleep per night : Good sleep promotes muscle recovery and the maintenance of a healthy metabolism.

Join canoeing clubs or find training partners to stay motivated. Set yourself up achievable goals and celebrate your progress to stay motivated.

If necessary, consult a nutritionist to benefit from personalized advice and develop a long-term strategy adapted to your needs. Regularly evaluate your progress and adjust your diet plan and exercise routine accordingly.