5 Training Techniques to Prepare For River Rafting
River rafting isn't the most dangerous of outdoor adventures, but things can still go wrong. Before you attempt to take on a serious stretch of river, you really should take the time to educate yourself thoroughly. At the same time, a few simple training methods can help to prepare you and make your experience much better. And so, before you jump in that raft and take off, make sure you have read and practiced these five simple training techniques.
Unless you fall out of the boat, your legs won't be doing a whole lot on this trip. On the other hand, your upper body will be used to work the oars and hold yourself in place. Strained shoulder muscles are probably the most common injury for those who aren't prepared. Proper stretching is very important, both before a workout and before a rafting trip. After that, use push-ups, planks, and free weights to build up some strength in your upper body, especially the shoulders and pectorals.
It isn't just about training the muscles of your upper body. A rafting trip can sometimes last for hours, so you need a reasonable level of endurance. Thus, your cardio health will play a role in your enjoyment of any rafting trip. For this reason, it pays to do a little running, cycling, or other cardio exercises before a rafting trip. As before, don't forget to stretch beforehand.
Although nobody wants this to happen, there is always the chance that you might fall out of the raft. If this happens, you will need to be able to swim. Although someone might be able to dive into the water and save you, you cannot guarantee that such a thing will happen. You should realize that swimming in an area with strong rapids isn't quite like paddling around at your local swimming pool. Thus, you should practice your swimming wherever possible and make sure you can keep yourself afloat. A beach at high tide isn't a bad idea, and there are some areas in which you can find public "wave pools."
Again, rafting is a pretty safe activity, but you never know when an accident may occur. If an injury should happen, knowledge of basic first aid can make a huge difference. Thus, we would recommend taking a course in basic first aid procedures before your first experience of white water rafting in Sacramento commences. In particular, make sure you learn basic CPR to resuscitate someone who has nearly drowned. That particular skill can easily mean the difference between life and death.
Finally, you will need to learn how to row the raft properly. Whether you are in a raft by yourself or sharing a large one with the group, proper paddling is essential for proper navigation. If nothing else, you will need those skills to stay with the group and avoid obstacles. So, all you have to do here is get some experience paddling a raft on calm water. You don't have to be an absolute master, but make sure you can control your raft with some degree of precision.
If any of this seems excessively dangerous, you should be aware that any good whitewater rafting location will offer guides for your trip. If you check out the website of any company that offers such guides, you will see that they are fully trained in the areas of first aid and water rescue. Sometimes, they will even provide guides in "safety kayaks" to paddle alongside you (and to pull out anyone who happens to fall in). So, even after all that training, don't try to tackle a tough river alone.
By training yourself in these five areas, you will be able to carry out this activity with a lot more safety than the average person. When it comes to safety, we always recommend going above and beyond. We hope that you will heed this advice and that your white water rafting trip will be both safe and thrilling for all involved.
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