Hire A Captain: Boat Exercise Simplified

Staying fit while living on a boat can be challenging, especially for those who were involved in fitness regimens before sailing. It requires reorienting your fitness plan to what is feasible in and around your boat. Swimming is a great option for cardio, and there are many exercises that can be done on a boat that require little space and no equipment, such as squats, push-ups, lunges, chin-ups, and planks. For those who want to incorporate equipment, options include stationary bikes, rowing machines, portable ellipticals, and ab boards. It's also important to mix up your workouts to stay motivated and avoid staleness.

Swimming as a cardio workout

Swimming is an excellent form of cardio exercise, offering a full-body workout that engages multiple muscle groups. It is a great way to improve cardiovascular health, strengthen the heart, build muscle fitness, and burn calories. Swimming is especially beneficial for individuals with arthritis, osteoporosis, or certain autoimmune conditions, as it is a low-impact activity that reduces the risk of injury to bones and joints.

To incorporate swimming into your cardio routine, consider the following tips and workout routines:

• Start with a beginner-friendly swimming workout that focuses on fundamentals, technique, and speed, allowing adequate rest time.
• Swimming workouts can be tailored to your fitness level and goals. For instance, high-intensity interval training (HIIT) is a popular form of training that can be incorporated into swimming routines to improve cardiovascular health and promote weight loss.
• To improve your freestyle stroke technique, incorporate drills such as closed-fist freestyle, front scull, and super-slow swimming into your routine.
• To build kick endurance, include kick-centric drills such as using a kickboard or performing vertical kicking.
• Swimming with a pull buoy can help improve upper-body endurance and teach better body positioning by raising the hips and reducing drag.
• To increase overall endurance, incorporate interval training into your swims by alternating between different speeds and stroke types.
• Swimming is an excellent way to target your core and abs. To enhance core engagement, focus on maintaining a tight streamline off the wall and during drills.
• Remember to warm up before swimming and to cool down afterward. Start with shorter distances and gradually increase your pace and duration.
• Swimming safety is important. Pay close attention to your body, and don't push yourself too hard. Bring a buddy, and always swim within your limits.
• Warm-up: Alternate between 50-yard freestyle swims and 50-yard flutter kicks using a kickboard.
• Intervals: Perform four 50-meter swims at a moderate pace, followed by four 25-meter swims at an intense pace. Rest for 30 seconds between intervals.
• Cooldown: Help your body recover by swimming a gentle 100-meter freestyle at an easy pace.

Yoga on a boat

There are a few things to keep in mind when doing yoga on a boat. First, you'll need to find a stable surface to practice on. The deck of the boat is a great option, as it provides a flat surface to work with. If you're doing more intense yoga poses, you may want to use a yoga mat to prevent slipping.

It's also important to be mindful of your surroundings. Make sure you're not in the way of any boat operations and be aware of any hazards or obstacles. It's also a good idea to let someone know that you'll be doing yoga on the boat, so they can keep an eye on you and help if needed.

• Start with a simple pose like Mountain Pose or Tree Pose to get grounded and improve your balance.
• Move on to a seated pose like Half Lord of the Fishes. This pose is a great way to stretch your spine and calm your mind.
• Try a standing pose like Warrior II to stretch your legs and chest while also building strength and stability.
• Incorporate some core work with the Boat Pose. This pose is great for building mental and physical focus, and it can be modified for different skill levels.
• End with a relaxing pose like Savasana to renew your mind, body, and soul.

Remember to listen to your body, modify poses as needed, and stay mindful of your surroundings. With these tips, you'll be able to enjoy the benefits of yoga while connecting with the calming energy of the water.

HIIT workouts

High-intensity interval training (HIIT) is a great way to stay fit while on a boat, as it doesn't require a lot of space or equipment. Here are some ideas for HIIT workouts that you can do as part of your boat exercise routine:

Warm-up

Before starting any HIIT workout, it's important to warm up your body to prevent injuries. You can begin with a basic jog or jump rope in place for a few minutes to get your heart rate up. Then, you can do some dynamic stretches like arm circles, shoulder dislocations, and leg swings to loosen up your muscles and joints.

Cardio

Cardio exercises are crucial for getting your heart rate up and improving your cardiovascular fitness. Here are some cardio exercises you can incorporate into your HIIT workout:

• Running in place: You can run in place for 30-second intervals, followed by a 30-second break.
• Jumping jacks: This classic cardio exercise is a great way to get your heart rate up. Aim for 30 seconds of jumping jacks, followed by a 30-second rest.
• Burpees: Burpees are a full-body exercise that will get your heart pumping. Do as many burpees as you can in 30 seconds, followed by a short break.

Resistance Training

Resistance training is important for building and maintaining muscle strength. You can use resistance bands or your own body weight for these exercises:

• Squats: Squats are a compound exercise that works your legs and glutes. Try doing 10-15 reps of squats, taking breaks as needed.
• Lunges: Lunges are another great lower body exercise. You can do walking or jumping lunges, or add a twist to target different muscle groups. Aim for 3 sets of 15 reps.
• Planks: Planks are a fantastic exercise for improving core strength and stability. Hold a plank for 30 seconds to 1 minute, taking breaks as needed. For an extra challenge, lift one leg at a time while holding the plank.
• Push-ups: Normal push-ups work your chest, shoulders, triceps, and abdominals. If you want more of a challenge, try plyo push-ups or close-stance push-ups. Aim for 2-3 sets of 10-15 reps.
• Resistance band exercises: If you have a resistance band, you can do exercises like pull-aparts, hip extensions, leg presses, and tricep pushdowns. For pull-aparts, hold the band at chest height and pull it towards your chest by moving your arms outward. For hip extensions, keep your body in a straight line and pull your left leg back as far as you can, then switch legs. For leg presses, stand with your feet shoulder-width apart and bend your knees to lower into a squat position, feeling the resistance from the band. For tricep pushdowns, rig the band to a sturdy point on the boat and pull down with your hands.

Yoga

Yoga is a great way to improve your flexibility, balance, and strength. Here are some yoga poses you can incorporate into your HIIT workout:

• Boat pose: The boat pose targets your core muscles, including your pelvis, lower back, and abdomen. Start by sitting with your legs straight and your knees slightly bent. Inhale, engage your back muscles, lean back slightly, and lift your legs until they create a 45-degree angle with the floor, balancing on your tailbone. Keep your back straight and stretch your arms parallel to the floor, palms facing inward. Hold this pose for 10-20 seconds.
• Downward-facing dog: This pose stretches your spine, shoulders, and hamstrings. Start on your hands and knees, with your hands in line with your shoulders and your knees in line with your hips. Curl your toes under and push back with your legs, lifting your hips towards the ceiling. Keep your arms straight and your back straight, forming an inverted V-shape with your body. Hold this pose for a few breaths.
• Child's pose: This restorative pose stretches your hips, thighs, and ankles while relaxing your spine and shoulders. Kneel on the floor with your knees together and sit back on your heels. Lean forward, resting your forehead on the floor and extending your arms by your sides. Hold this pose for a few breaths.

Cool-down and Stretching

After your HIIT workout, it's important to cool down and stretch to prevent muscle soreness and improve recovery. You can do some light cardio, such as a slow jog or jumping jacks, followed by static stretches like forward folds, chest stretches, and shoulder stretches.

Rowing machines and other cardio equipment

If you're looking for a rowing machine to use on your boat, there are a few things to consider. Firstly, you'll want something compact and foldable so that it doesn't take up too much space. Secondly, look for a machine with adjustable resistance levels and a comfortable seat, as you'll want to be able to vary your workouts and stay comfortable during longer sessions. Finally, some rowing machines come with additional features such as Bluetooth connectivity, app compatibility, and device holders, which can help keep you motivated and entertained during your workouts.

• YOSUDA Magnetic/Water Rowing Machine: This machine has a 350 LB weight capacity and is foldable for easy storage. It also features Bluetooth connectivity, a tablet holder, and a comfortable seat cushion.
• MOSUNY Magnetic Rowing Machine: With a 350 LB weight capacity and 16 levels of resistance, this machine also offers Bluetooth and app compatibility.
• MERACH Rowing Machine: The MERACH machine also has a 350 LB weight capacity and 16 levels of quiet resistance. It features dual slide rails and is app-compatible.
• Sunny Health & Fitness Compact Adjustable Rowing Machine: This machine is a great budget option, offering 12 levels of resistance and optional SunnyFit app connectivity.
• Concept2 RowErg Model D Indoor Rowing Machine: The Concept2 machine is a premium option, featuring adjustable air resistance, a device holder, and easy storage.
• Dripex Rowing Machine: With a 350 LB weight capacity, this machine offers 16 levels of workout resistance, a durable slide rail, and an LCD monitor.

In addition to rowing machines, there are other types of cardio equipment that can be effective for boat workouts. For example, you could consider a treadmill or an elliptical machine, depending on your space and budget. However, keep in mind that these options may take up more room and could be noisier for your neighbours if you're living in close quarters.

Ultimately, the best type of cardio equipment for your boat will depend on your personal preferences, the space you have available, and your fitness goals.

Finding a workout partner

Exercising with a partner can be a great way to stay motivated and accountable. If you're looking for someone to exercise with on your boat, there are a few ways to find a suitable workout buddy.

Firstly, consider your existing network. Are there any fellow boat enthusiasts among your friends, family, or acquaintances who might be interested in joining you for workouts? Reach out and let them know about your fitness goals and see if they'd like to join you.

If you don't know anyone personally, there are other ways to find a workout partner. You could try asking around at local marinas or boating clubs. Often, these places have community notice boards where you can post a notice seeking a workout partner. You could also strike up conversations with people you meet at these places and see if anyone shares your interest in fitness.

Another option is to join or create a boating or fitness group. Look for groups or clubs in your area that align with your interests, whether that's a sailing club, a yoga group, or a general fitness community. These groups often organise social events, so you can connect with potential workout partners and also make new friends with similar interests.

Finally, you can utilise online platforms to find a workout partner. There are often online communities or forums dedicated to boating and sailing, where you can connect with other boat owners and enthusiasts. You can also try dedicated fitness apps or websites that facilitate connections between workout partners.

When searching for a workout partner, it's important to find someone with similar fitness goals and a compatible schedule. It's also beneficial to find someone you get along with and enjoy spending time with, as this will make your workouts more enjoyable and help you stay motivated.

Remember, finding a workout partner is a great way to stay accountable and make fitness a fun and social part of your boating lifestyle.

Frequently asked questions