-Program Name- A Self-Management Program for Dragon Boaters Paddle - - PowerPoint PPT Presentation

• Program Name-

A Self-Management Program for Dragon Boaters

Paddle UP

Intro & Research

What is Urban Poling?

Urban Poling, AKA Nordic Walking, uses specialized walking poles to combine Aerobic Exercise + Strength Training for a TOTAL body Workout.

Benefits of NW for Everyone

200+ Studies1 on the Benefits of Nordic Walking for an array of conditions including: ✓ Breast Cancer Rehab ✓ Cardiac Health/Rehab ✓ Weight Management ✓ Arthritis/Pre-Post Hip & Knee ✓ Diabetes ✓ Parkinson's / Stroke/ ABI ✓ Spinal 8 studies (published/ongoing) on the ACTIVATOR™ Poles specifically across Canada, United Kingdom and Australia

Benefits of NW for Everyone

Poles for Any Age and Stage

• Nordic Walking is for anyone and everyone
• Can be taken from City Streets to Mountain Peaks

One Size Fits All

Adventure Series Collapses to 25" Extends to 75” for walker up to 6’2’’ Series 300 & 4Life Collapses to 25" Extends to 75” for walker up to 6’2’’ ACTIVATOR™ Collapses to 29" Extends to 72” for walker up to 6’ NEW ACTIVATOR 2™ Poles Collapse to 25’’ and extends for someone up to 6’4

Urban Poles are height adjustable and collapse to a compact size.

Dragon Boating Related Injuries2

The most common injuries include3:

• Low Back Pain/Strain: Typically from overuse, and poor core
• stability. Inability to control pelvic position
• Shoulder:
• Impingement syndrome
• Tendon Strain
• Wrist: Carpal Tunnel Syndrome
• Hand: Forearm tendinitis from holding paddles too tightly
• Hip Flexors: Tightness in the hip flexors since this is a “seated

sport”. HF are working in a shortened state for prolonged periods

“Constant repetitive paddling makes the bodily structures vulnerable to

• veruse injuries” (Mukherjee, Leong, Chen, Foo, & Pek, 2014)

The Making of a Dragon Boater

In addition to on water training, Dragon Boaters should consider off-water training methods2. Besides coordination, a dragon boater also requires:

• Anaerobic Endurance- High Intensity,

short duration

• Aerobic endurance-aka Cardio
• Power- Originating from the Trunk
• Flexibility

Vancouver False Creek Racing Canoe Club3

• Dr. Mackenzie- Head doctor for the

Vancouver False Creek Racing Canoe Club “Because it’s an upper body sport, a lot of people don’t do any upper body conditioning. People will sit on a bike and do those kinds of cardiovascular things, but they really need to do some upper body strengthening exercises. That means doing resistance training…which tends to be one of the fundamental things that people overlook.”

Vancouver False Creek Racing Canoe Club3

• Dr. Mackenzie goes on to

recommend: “At least 6 weeks of this kind

• f conditioning training is

necessary - 3 times weekly for an hour each time. Whole body stretching to maintain flexibility should be carried

• ut at the same time as

strength training”

Consequences of Paddling

Since paddling is a 1 sided sport, a Biomechanical analysis revealed that paddlers display Postural Deviation and Uneven Shoulders2. THE GOOD NEWS !

• Off-Water Strength Training has been shown to reduce the

risk of MSK injuries by strengthening bones, muscles and connective tissue 1

• Nordic Walking is an excellent form of combination exercise

(Aerobic + Resistance) that Trains the body bilaterally!

Works 90% of Your Muscles

1 km = 1000 Abdominal Contractions Burns 20-46% more Calories compared to traditional Walking

Similarity between the “Pull” and NW

• Proper technique for “PULL” Phase requires

power and endurance from larger muscles of the back, shoulder and trunk rather than relying on the smaller arm muscles.

• Both arms should be straight at the elbow

while pulling through.

• These necessary steps for an effective pull

phase are the foundation of Nordic walking which makes the 2 activities so synergistic.

Prospective Study in Ambulatory People

The effect of Nordic walking on Chronic Low Back, Hip, and/or Knee on Distance Walked – A Prospective Community Study in Ambulatory People Over Age 60. Donald S Silverberg, Craig A. Goodman and Alexander Prejserowicz 100 Participants used Nordic Walking poles for 12-weeks Results:

• Walking distance
• Severity of Low back, Hip and Knee pain in 91% of

participants4.

Results Improvement in Distance Walked

Results Improvement in Pain on Walking

The KEYS to GOOD shoulder Movement

• The inside arm is at greatest risk

for shoulder impingement injuries2

• Good Shoulder movement

requires – Coordination between: Humerus and Scapula – Strength in the Supporting Structures (Rotator Cuff Muscles)

Effects of Nordic Walking training

• n selected upper-body muscle groups
• 39 Female Office Workers (NW= 20 ,W=19)
• 12 Weeks of Nordic Walking (3x week for 1

hour sessions) Significant improvement in the following muscles in NW group only:

• Upper Trapezius
• Mid Trapezius
• Latissimus Dorsi
• Infraspinatus

The effects of Nordic Walking training on selected upper-body muscle groups in female-office workers: A randomized trial.

Kocur P, Pospieszna B, Choszczewski D, Michalowski L, Wiernicka M, Lewandowski J.

Trial Conclusion

• Additional Improvement in

“Backstretch” test in NW Group

• Conclusion: 12-week Nordic Walking

training routine improved shoulder mobility & reduces tenderness in the muscles of the shoulder5.

Wrist/Hand

• Urban Poles are the ONLY innovative

strapless handle on the market that’s ergonomically engineered for your hands!

• Featuring an Ergonomic Core-Grip

handle aimed to support the wrist in a neutral position as well as features a ledge for Off-Loading and Core- Activation.

• Different from a paddle, we encourage

a loose grip on the poles !

All for One & One for All

• You Paddle as a team why not Urban Pole as a team?
• Urban Poling is a social sport that can be done alone or in large

groups.

• Great for Team Bonding/Off season training

The Beat Goes On…

The Drum is Considered the Heart Beat of the Dragon Boat Research shows that training to a piece of music you enjoy has a “Comforting Effect” and minimizes the feeling of Fatigue (cite) Our advice ? Download/Record your Drum Tempo and Listen to it while you walk ! Not only is it a great way minimize fatigue but the Rhythm

• f the Drum will reflect the pace at which

your Nordic Walk.

Nordic Walking vs. Dragon Boating

• MET= Metabolic

Equivalent

• 1 Met = A persons

Resting Energy Expenditure (REE) (3.5 ml/kg/min)

• All activities can be

categorized as a multiple

• f REE
• All Values adapted from

Compendium of Physical Activities via Arizona State University6

Metabolic Equivalent Activity Description 2.8 Canoeing/Rowing 2.0-3.9 Light Effort 4.0 Paddle Boat 4.8 Nordic Walking 3.5-4mph (Moderate) 5.8 Canoeing/Rowing 4.0-5.9mph 6.0 Paddle Board, Standing 6.8 Nordic Walking Uphill 9.5 Nordic Walking 5.0mph, fast pace 12.0 Canoe/Rowing Competition 12.5 Canoe/Rowing Competition >6mph, Vigorous

Why be Moderate when you can be Intense?

15 Minute walk without poles 15 Minute walk WITH poles

Nordic Walking on VO2 & Exercise Adherence6

• 12 Weeks
• 3 Times a week
• 23 Obese, Middle aged Participants

(NW=12, W=11) Measures:

• Body Fat (NW & W)
• Diastolic Blood Pressure (NW & W)
• VO2 Peak (NW)
• Mean Heart Rate, HR @ Preferred walking

speed and % of time @ High Intensity (NW)

• ADHERANCE (NW)

Nordic Walking on VO2 & Exercise Adherence6

Dragon Boating & Nordic Walking Alike

The Myth7:

It was once believed that vigorous repetitive upper body exercise was a risk factor for PROMOTING Lymphedema in people treated for Breast Cancer (due to Lymph node removal/irradiation).

Myth Debunked8:

• Research by Dr. Mackenzie from UBC and 22

women started “ABREAST IN A BOAT” Dragon Boating Team.

• Conclusions from this alongside other

Review articles debunk the Myth

• Dragon Boating was not only deemed

safe, but also displayed positive impact on both physical and psychosocial outcomes

The effects of walking poles

• n shoulder function in breast cancer survivors.

Population: N=12 (NW= 6, C=6) 8 Weeks 20 Min Aerobic w. Pole Walking + Resistance Training Conclusion: Using walking poles for 8 weeks improved muscular endurance of the upper body aiding in performing activities of daily living and independent lifestyle 9

Sprod LK1, Drum SN, Bentz AT, Carter SD, Schneider CM. Integr Cancer Ther. 2005 Dec;4(4):287-93.

The effects of pole walking on arm lymphedema and cardiovascular fitness in women treated for breast cancer Results: Heart Rate during exercise Disability in Arm, Shoulder, Hand (DASH Score) Rating of tightness in the arm Conclusion: Pole walking is a feasible exercise for breast cancer–treated women with arm lymphedema 10

Jönsson C, Johansson K. Physiother Theory Pract. 2014 May;30(4):236-

• 42. doi: 10.3109/09593985.2013.848961. Epub

2013 Oct 31.

Reasons to Believe in Urban Poling

• 1. Well Researched
• 200+ independent studies on benefits of Nordic

Walking

• 8+ studies on ACTIVATOR™ Poles specifically
• 2. Maximize your everyday steps just by adding

poles.

• Burn anywhere between 20-46% mole calories
• 1 km walk with proper technique = 1000

Abdominal Contractions

• 3. Degree of overlap between Paddling and Nordic

Walking

• Uses 90% of your body’s muscles, both are

rhythmic activities that coaches the body to work as a unit

• 4. All Season/All Terrain Activity
• Rubber and Boot tips for hard surfaces (ie:

Asphalt/Cement)

• Carbide Steel Tip for Soft/Slippery Surfaces (Ie:

grass, snow and ice, gravel & dirt) “Great cardio and core workout!” Sandy Johnson Sistership Abreast Dragon Boat Racing Team