{"id":70399,"date":"2026-08-19T07:34:00","date_gmt":"2026-08-19T05:34:00","guid":{"rendered":"https:\/\/www.sea-help.eu\/?p=70399"},"modified":"2026-08-19T07:34:29","modified_gmt":"2026-08-19T05:34:29","slug":"fitness-training-on-board","status":"publish","type":"post","link":"https:\/\/www.sea-help.eu\/en\/this-that\/fitness-training-on-board\/","title":{"rendered":" Stay fit, even far from the gym: <\/span><\/span>Fitness on board \u2013 so you stay in shape at sea too"},"content":{"rendered":"

Maintaining strength, flexibility and coordination even on long voyages with simple exercises.<\/strong><\/p>\n

Anyone who spends several weeks or even months at sea is by no means inactive. Quite the opposite: sailing is physical work. Hauling in halyards, stowing sails, anchoring, hauling fenders, or putting out lines in harbour \u2013 all of this demands strength and endurance. Yet the musculoskeletal system is often underused. The reason: many movements are repeated constantly, while other muscle groups are barely used at all.<\/p>\n

On top of that comes an effect nearly every cruising sailor knows: fresh air, wind, and constant concentration increase the appetite. Anyone who eats a lot but only exercises their body in a one-sided way will gradually lose flexibility and fitness.<\/p>\n

\u201eYou don’t need a gym or big equipment for that”<\/em>, says Matt. M\u00fcncheberg. \u201eJust ten to fifteen minutes a day are enough to maintain strength, stability and coordination”<\/em>, this pays off especially on longer passages \u2013 after all, sailors always need to be able to react quickly whenever the weather or the situation demands it.<\/p>\n

Matt. M\u00fcncheberg knows what he’s talking about \u2013 for more than 20 years, the passionate sailor has also pursued another sport, traditional karate. In fact, he holds a Dan grade and an instructor’s licence. Below are some tips from him from the world of karate that are also great for practising on board, so that sailors (and motorboaters) don’t “seize up” on long voyages.<\/p>\n

Safety first<\/h2>\n

One simple rule applies before every workout: only do the exercises when the boat and weather allow it. In strong winds, heavy seas, or during harbour manoeuvres, fitness training obviously takes a back seat. And: training barefoot or in non-slip deck shoes is considerably safer.<\/p>\n

1. Push-ups<\/h3>\n

The classic \u2013 trains the chest, shoulders, triceps and the entire core. Shoulders and arms in particular benefit from the extra strength while sailing. Beginners start on their knees and\/or forearms, while advanced practitioners vary their hand position (on the fists \/ on three fingers) or the pace. Benefit on board: more strength when trimming sheets, handling the anchor or mooring lines, or simply whenever you need to “put your back into it”.<\/p>\n

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2. Reverse push-ups<\/h3>\n

The hands are placed behind the body on the cockpit bench, companionway steps, or the coachroof. This mainly works the triceps and the rear shoulders. These muscle groups are barely engaged during a classic push-up, making this a useful counterbalance.<\/p>\n

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3. Squats<\/h3>\n

No other exercise works so many muscles at once. It strengthens the thighs, glutes, back, and core. With arms extended or a light additional weight, it becomes even more effective. Feet about shoulder-width apart and parallel to each other. Benefit: a more secure footing when the boat heels, and significantly more strength in the legs.<\/p>\n

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4. Horse stance \u2013 one of my favourites<\/h3>\n

The kiba-dachi (horse stance) in karate is characterised by a deep, stable stance in which the feet also point forward and parallel, but stand about twice shoulder-width apart. The weight is distributed evenly (50:50) in the centre. The stance offers excellent lateral stability, intensively strengthens the thighs (and, in karate, trains correct hip movement).<\/p>\n

The knees are pushed outward so that the pressure lies on the thighs and the knees stay above the feet. Upper body: upright, with the pelvis tilted slightly forward (no arched lower back, glutes and abs engaged). Centre of gravity: low and exactly centred between both legs.<\/p>\n

Benefits:<\/strong> lateral stability, perfect for a secure stance when the boat heels. Strengthening: intensive training for the thighs, glutes, and core muscles. Low centre of gravity: makes powerful movements (in karate: hand and blocking techniques) easier from a solid base. Try holding it for 1 to 2 minutes, or longer if you can.<\/p>\n

Anyone who masters this stance won’t just have an easier time on board when the boat heels strongly \u2013 it’s also excellent for standing securely on jerky trains or buses \u2013 simply spread your feet slightly apart unnoticed, bend your knees a little, and you’ll stand securely without needing to hold on\u2026<\/p>\n

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5. Plank<\/h3>\n

The forearm plank is considered one of the best exercises overall. Not everyone can or wants to do the “classic” push-up. It works almost the entire core. A stable core significantly relieves the back and spinal discs – just 30 to 60 seconds are enough.<\/p>\n

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6. Arm circles and shoulder rolls<\/h3>\n

On long voyages, the neck and shoulders often become tense. Large arm circles forward and backward loosen the muscles and improve mobility. Also ideal as a stand-alone exercise in the morning or after longer watch periods.<\/p>\n

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7. Upper-body rotation<\/h3>\n

Stand upright and relaxed. Rotate the upper body to the left and right, first slowly, then more powerfully, letting the arms (relaxed) swing along loosely, first lower, then higher. This karate exercise mobilises the thoracic and lumbar spine. Particularly pleasant after long hours at the helm. Afterwards, you can combine it with gentle head circles and side tilts if you like.<\/p>\n

8. Stretching at the railing<\/h3>\n

The railing or shrouds are excellent for stretching. Calves, hamstrings, hips, and adductors can be loosened up almost anywhere. Hold each stretch for around 20 to 30 seconds.<\/p>\n

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9. Balance training<\/h3>\n

Sailors usually have good balance. Even so, it can be specifically improved. Simply stand on one leg, then later lift the other knee slightly. Advanced practitioners also close their eyes. On (slightly) rolling seas, this engages the entire deep stabilising musculature.<\/p>\n

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