How Sailors Can Stay Fit At Sea

Simple Exercise Suggestions While Boating

Apr 30, 2008 John Pohl

Blue water sailors may exercise their minds and spirits on long sea voyages, but strenghth and cardio are another matter. Here's how to return to land fit

Long offshore transits aboard a sailboat can be a lot of work. Working the rig and keeping one’s balance in the face of never ending wave motion taxes muscle groups in ways a non-mariner can’t appreciate. But in the confined spaces of a sailboat, there is little room or demand for a strength or cardio workout—unless the sailor creates it themselves.

Exercise Suggestions While At Sea

Obviously, being confined in a relatively small craft is not going to offer the same exercise options as a forest trail, a swimming pool, or stationary fitness equipment. But any exercise that offers resistance and increases heart rate and breathing rate is going to help—if not by dramatically improved strength and cardiovascular fitness, then at least by slowing fitness loss over a long voyage.

Here are the basic components of one exercise plan a sailor could prepare for themselves:

  • Warmup: prepares the body for more rigorous exercise, i.e. stretching and low rep calisthenics for 5 minutes beforehand.
  • Mode of exercise: selecting the suite of callisthenic exercises to perform
  • Frequency of session: typically at least 3 times per week over the course of the voyage, to derive cardio benefit
  • Duration of exercise session: 10 to 30 minutes or more, depending on the sailor’s fitness level
  • Intensity of exercise session: the (subjective) “talk test” method: being able to breathe comfortably and rhythmically throughout the workout.
  • Cool-down: gradual slowing of exercise followed by stretching, thus allowing the body to re-adjust to reduced exertion levels

Callisthenic Suggestions

Here are some well-known calisthenics that are (relatively) easy to do in the confined space of a cockpit or small deck. Mix and mingle repetitions of strength building exercises (eg. pushups), with more cardio-oriented exercises (jumping jacks). Design a suite that can be cycled through in multiple sets for a quality workout—and keep in mind that wave motion is going to throw a monkey wrench in smooth completion of the sets!

  • Pushups
  • Dive Bombers (variation on the pushup: from pushup position, lift the pelvis, then by lowering yourself with your arms “swoop” down, chin first, followed by the chest. Arch the back and return to a pushup position.)
  • Pullups/chinups
  • Crunches
  • Squat-thrusts (from a standing position, squat down placing hands on the deck. Then, supporting weight with the hands, kick the legs back and assume a pushup position. Jackknife back into the squat, and stand up.)
  • Side Crunches
  • Leg Raises
  • Jumping Jacks
  • Squats:
  • Calf and Heel Raises

Any Exercise Is Far Better Than Nothing!

Simple, onboard calisthenics are a small substitute for the myriad of fitness options available when on land. But when enjoying the rigors and rewards of blue water sailing, why not return to land in at least as good shape as when you cast-off?

Caution: Any exercise program should only be started with the approval of a doctor following a complete physical.

The copyright of the article How Sailors Can Stay Fit At Sea in Boating & Sailing is owned by John Pohl. Permission to republish How Sailors Can Stay Fit At Sea in print or online must be granted by the author in writing.
Stretching On Deck, John Pohl Stretching On Deck
   
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