Stretch and Strengthen

Sailors have to consider space and weight when stocking their boats with workout gear. Heavy dumbbells and bulky fitness equipment are out of the question, so Legum suggests using an elastic Thera-band instead. “[It’s] my favorite piece of equipment due to its size, cost and usefulness,” Legum says. Thera-bands (thera-band.com) come in various tension levels and can be used virtually anywhere on
Author:
Publish date:

Sailors have to consider space and weight when stocking their boats with workout gear. Heavy dumbbells and bulky fitness equipment are out of the question, so Legum suggests using an elastic Thera-band instead. “[It’s] my favorite piece of equipment due to its size, cost and usefulness,” Legum says. Thera-bands (thera-band.com) come in various tension levels and can be used virtually anywhere on the boat for a full-body workout. Start with a medium-resistance band and move up to more challenging ones as your strength improves. The majority of these exercises can be modified for use both above and belowdecks.

Complete this routine once a day, performing three sets of 12-15 repetitions on both your right and left sides.

matty5

1) Front Raise: Stand on the foredeck and face forward, tie a loop in the elastic and step through it with your right foot. Hold the free end in your right hand, begin with your arm straight at your side and raise it to chest level. Maintaining resistance, slowly return to the start position; switch hands.

Works biceps, strengthens core.

2) Bicep Curls: At the mast, secure one end of the elastic at deck level and wrap the other end around your right hand, facing starboard with legs shoulder-width apart. Start with your right arm at your side. Slowly bend your elbow and raise your arm to a 45 degree angle, then slowly return to the start position; switch hands, turn to port and repeat.

Works shoulder, triceps and core.

matty4

3) Hip Flexion and Extension: Loop the elastic around the base of the mast and tie the ends together around your left ankle. Face forward, place a hand on the mast for support, extend your straight leg forward 30 degrees and then slowly return to start position; switch legs, then turn to face aft and repeat the exercise, extending your legs behind you.

Works hip flexors, strengthens quadriceps.

matty6

4) Shoulder Extension: Secure the elastic to the mast with a loop, stand facing aft, hold the free end of the elastic at waist level and then extend your arm straight back, keeping the elbow straight. Return to start position; switch hands.

Works shoulders and strengthens core.

matty8

5) Chest press: Belowdecks, secure the middle of the elastic through a shoulder-height opening in the companionway handrail. Face forward, stand in a lunge pose and start with your elbows bent and hands in fists at shoulder level, pressing straight forward until your elbows are nearly straight. Slowly return to the start position.

matty7

Strengthens pectorals and arms.

6) Tricep Pushdown: Belowdecks, stand facing companionway and secure the elastic as with chest press. Hold the two ends of the elastic in each hand with your elbows bent 90 degrees and your arms snug against your torso. Push your hands down until your arms are almost straight, keeping your elbows close to your torso. Return the arms to the 90 degree starting position.

Works triceps, strengthens core.

Related

7261ab1f-6891-424f-a22f-14c946c08ba8

Gear: Fusion Panel-Stereo

Plug & Play StereoIt can be a real pain to install a marine stereo inside a boat, what with the tiresome business of running cables through cramped spaces and finding somewhere sensible to locate the speakers. The audiophiles at Fusion thought about this and came up with the ...read more

2019BestBoatsPromo-04

Best Boats 2019

Some years ago, the book Aak to Zumbra catalogued—and celebrated—the incredible diversity of watercraft that has evolved over the centuries, a diversity that remains evident to this day in the 11 winners comprising the “Class of 2019” in SAIL’s Best Boats contest. Indeed, it ...read more

TOTW_PromoSite

SAIL's Tip of the Week

Presented by Vetus-Maxwell.Got a tip? Send it to sailmail@sailmagazine.comGuaranteed result What you see on the end of this halyard isn’t a beautiful Flemish Eye worked by a rigger, but it will make a big difference when you have to “mouse” a line through the mast. If the ...read more

dometicadler-700x

How to: Upgrading Your Icebox

The time has come when the prospect of cold drinks and long-term food storage has you thinking about upgrading your icebox to DC-powered refrigeration. Duncan Kent has been there and done that, and has some adviceFresh food must be kept at a refrigerated temperature of 40 degrees ...read more

Jet-in-Belize

Cruising: Evolution of a Dream

There’s a time to go cruising and a time to stop. As Chris DiCroce found, you don’t always get to choose those timesAlbert Einstein said, “Imagination is more important than knowledge. For knowledge is limited, whereas imagination embraces the entire world, stimulating progress, ...read more

01a-rosemary-anchored-at-Qooqqut,-inland-from-Nuuk

Cruising: A Passage to Greenland

When a former winner of the Whitbread Round the World Race invites you to sail the Northwest Passage, there is only one sensible answer. No.More adventurous types might disagree, but they weren’t the ones facing frostbite of the lungs or the possibility of having the yacht’s hull ...read more