{"id":295,"date":"2024-10-09T10:51:14","date_gmt":"2024-10-09T10:51:14","guid":{"rendered":"https:\/\/www.kayakpro.com\/sup\/?page_id=295"},"modified":"2024-10-09T11:13:41","modified_gmt":"2024-10-09T11:13:41","slug":"workouts","status":"publish","type":"page","link":"https:\/\/www.kayakpro.com\/sup\/workouts\/","title":{"rendered":"Workouts"},"content":{"rendered":"<p>[vc_row full_width=&#8221;stretch_row&#8221; css=&#8221;.vc_custom_1727440798033{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 70px !important;padding-bottom: 70px !important;background-image: url(https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/Group-126618.png?id=64) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_column css=&#8221;.vc_custom_1726665342356{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;][vc_column_text el_class=&#8221;home-intro&#8221;]<span style=\"color: #214856;\"><img decoding=\"async\" class=\"aligncenter wp-image-65 \" style=\"margin-bottom: 15px;\" src=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small.png\" alt=\"\" width=\"124\" height=\"18\" srcset=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small.png 1510w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small-300x44.png 300w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small-1024x151.png 1024w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small-768x113.png 768w\" sizes=\"(max-width: 124px) 100vw, 124px\" \/><\/span><\/p>\n<h2 style=\"text-align: center;\">ABOUT<\/h2>\n<div style=\"text-align: center; max-width: 800px; margin: 0 auto;\">\n<p>We have compiled below a schedule of workouts based upon fitness and experience levels to allow you to make the most of your Ergometer and to provide some focus and direction to your training regimen. Remember to rotate and vary your training workouts to keep interest and motivation. If you feel tired perhaps select an easier workout.<\/p>\n<p>You may also want to incorporate a countdown repeat function on a digital watch to help you maintain motivation on the minute based training sessions.<\/p>\n<\/div>\n<p>[\/vc_column_text][vc_row_inner equal_height=&#8221;yes&#8221; content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1728459168804{margin-top: 50px !important;}&#8221;][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;.vc_custom_1728471500431{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;]<img decoding=\"async\" class=\"aligncenter wp-image-285 size-full\" src=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Group-126631-e1728464381479.png\" alt=\"\" width=\"830\" height=\"827\" srcset=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Group-126631-e1728464381479.png 830w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Group-126631-e1728464381479-300x300.png 300w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Group-126631-e1728464381479-150x150.png 150w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Group-126631-e1728464381479-768x765.png 768w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Group-126631-e1728464381479-256x256.png 256w\" sizes=\"(max-width: 830px) 100vw, 830px\" \/>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text el_class=&#8221;home-intro&#8221;]<\/p>\n<h2 style=\"text-align: left; margin-bottom: 25px;\">A word of warning!<\/h2>\n<p>Please remember to consult your physician or healthcare professional prior to starting to train on your Ergometer, to ensure you are fit enough to undertake exercise.<\/p>\n<ul style=\"padding-left:15px;\">\n<li>Always use caution when starting a new training regimen.<\/li>\n<li>Be conservative in your training and training goals, until you feel you are fully familiar with both the Ergometer and your own personal fitness level and ability.<\/li>\n<li>Remember to use good technique whilst paddling- use rotational technique as well as your arms for a full body core workout- this will maximize the benefit you get from your Speedstroke Ergometer.<\/li>\n<li>Remember to drink water to remain hydrated- you may also want to set up a cooling fan to make your workout session more comfortable.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row_content_no_spaces&#8221; css=&#8221;.vc_custom_1727441530446{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}&#8221;][vc_column css=&#8221;.vc_custom_1726667231460{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-right: 0px !important;padding-left: 0px !important;}&#8221;][vc_column_text css=&#8221;.vc_custom_1728471628215{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: -2px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}&#8221;]<img decoding=\"async\" class=\"aligncenter wp-image-301 size-full\" src=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Single-SUP-1-5.png\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Single-SUP-1-5.png 1440w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Single-SUP-1-5-300x197.png 300w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Single-SUP-1-5-1024x672.png 1024w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/10\/Single-SUP-1-5-768x504.png 768w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/>[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row&#8221; css=&#8221;.vc_custom_1728471755149{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 70px !important;padding-bottom: 70px !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_column css=&#8221;.vc_custom_1726665342356{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;][vc_column_text el_class=&#8221;home-intro&#8221; css=&#8221;.vc_custom_1728472110760{margin-bottom: 120px !important;}&#8221;]<span style=\"color: #214856;\"><img decoding=\"async\" class=\"aligncenter wp-image-65 \" style=\"margin-bottom: 15px;\" src=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small.png\" alt=\"\" width=\"124\" height=\"18\" srcset=\"https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small.png 1510w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small-300x44.png 300w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small-1024x151.png 1024w, https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/kp-logo-black-small-768x113.png 768w\" sizes=\"(max-width: 124px) 100vw, 124px\" \/><\/span><\/p>\n<h2 style=\"text-align: center;\">workouts<\/h2>\n<p>[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_column_text css=&#8221;.vc_custom_1728472314159{margin-bottom: 25px !important;}&#8221;]<\/p>\n<h3>BEGINNERS, WELL-BEING AND LIFESTYLE ATHLETES<\/h3>\n<p>[\/vc_column_text][vc_column_text]<strong>Workout 1<\/strong><br \/>\nA steady paddle of 20-30 minutes.<\/p>\n<p><strong>Workout 2<\/strong><br \/>\nIf you have access to a TV try padding steady for program &#8211; then pick up the pace for the commercials &#8211; return to steadier paddling for the program &#8211; do this for 15-20 minutes.<\/p>\n<p><strong>Workout 3<\/strong><br \/>\nPaddle for 2 minutes firmly &#8211; then take 2 minutes easy &#8211; and repeat for 12 &#8211; 16 &#8211; 20 minutes.<\/p>\n<p><strong>Workout 4<\/strong><br \/>\nAt the start of every minute paddle for 10 strokes harder &#8211; then relax and paddle steadily for the remainder of the minute &#8211; do this 5 times [One set]. Rest one minute then repeat this [set] 2-4 times with a recovery 1 minute between each set.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_column_text css=&#8221;.vc_custom_1728472326657{margin-bottom: 25px !important;}&#8221;]<\/p>\n<h3>IMPROVERS AND LOSS WAIGHT ATHLETES<\/h3>\n<p>[\/vc_column_text][vc_column_text]<strong>Workout 1<\/strong><br \/>\n30-40 minutes of continuous paddling<\/p>\n<p><strong>Workout 2<\/strong><br \/>\n4 minutes firm- then 2 minutes easy paddling- repeat this 6 times.<\/p>\n<p><strong>Workout 3<\/strong><br \/>\n1 &#8211; 2 &#8211; 3 &#8211; 4 &#8211; 5 &#8211; 4 &#8211; 3 &#8211; 2 &#8211; 1 minutes with 1 minute recovery between each of the minutes.<\/p>\n<p><strong>Workout 4<\/strong><br \/>\n500m firm x 8 times with 1 minute slow paddling between[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_column_text css=&#8221;.vc_custom_1728472340156{margin-bottom: 25px !important;}&#8221;]<\/p>\n<h3>RACERS FITNESS AND COMPETOTOIN SESSIONS<\/h3>\n<p>[\/vc_column_text][vc_column_text]<strong>Workout 1<\/strong><br \/>\n8&#215;4 min work, 1 min rest<\/p>\n<p><strong>Workout 2<\/strong><br \/>\n7 mins work, 2 mins recovery\u20286 mins work, 2 mins recovery\u20285 mins work, 2 mins recovery\u20284 mins work, 2 mins recovery\u20283 mins work, 2 mins recovery\u20282 mins work, 2 mins recovery<\/p>\n<p><strong>Workout 3<\/strong><br \/>\n15 mins constant &#8211; 3 mins recovery (all times 3)<\/p>\n<p><strong>Workout 4<\/strong><br \/>\n2 mins work, 1 min recovery\u20283 mins work, 1 min recovery\u20284 mins work, 1 min recovery\u20283 mins work, 1 min recovery\u20282 mins work, 1 min recovery\u20281 mins work, 1 min recovery[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row&#8221; css=&#8221;.vc_custom_1727447614642{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 120px !important;padding-bottom: 120px !important;background-image: url(https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/Paddle.png?id=67) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_column][vc_column_text]<\/p>\n<h6 style=\"color: #fff;\">OUR Youtube chanel<\/h6>\n<h2 style=\"color: #d9ed82; max-width: 600px;\">Paddle the world with US<\/h2>\n<div style=\"color: #fff; max-width: 400px;\">Subscribe to our KayakPro Youtube chanel for our library of free &#8211; HD Paddling videos<\/div>\n<p>[\/vc_column_text]<div class=\"gem-button-container gem-button-position-inline thegem-button-6a677ac6a160a717\"  ><a class=\"gem-button gem-button-size-small gem-button-style-flat gem-button-text-weight-normal\" data-ll-effect=\"drop-right-without-wrap\" style=\"border-radius: 12px;background-color: #d9ed82;color: #0a0a0a;\" onmouseleave=\"this.style.backgroundColor='#d9ed82';this.style.color='#0a0a0a';\" onmouseenter=\"\" href=\"\" target=\"_self\">Subscribe Now<\/a><\/div> [\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[vc_row full_width=&#8221;stretch_row&#8221; css=&#8221;.vc_custom_1727440798033{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 70px !important;padding-bottom: 70px !important;background-image: url(https:\/\/www.kayakpro.com\/sup\/wp-content\/uploads\/2024\/09\/Group-126618.png?id=64) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_column css=&#8221;.vc_custom_1726665342356{margin-top:&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-295","page","type-page","status-publish"],"_links":{"self":[{"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/pages\/295","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/comments?post=295"}],"version-history":[{"count":11,"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/pages\/295\/revisions"}],"predecessor-version":[{"id":307,"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/pages\/295\/revisions\/307"}],"wp:attachment":[{"href":"https:\/\/www.kayakpro.com\/sup\/wp-json\/wp\/v2\/media?parent=295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}