The longe-côte in a few words

Long coast or water walk (M. A.)  ? 

Originally, as created by Thomas Wallyn, former coach of the France rowing team, the longe-côte consists of walking in the water at different speeds at a level between the navel and the chest,  using a  paddle and even a double paddle. That is why we are talking about Mr. A. or water walking when you practice only with your bare hands, with webbed gloves or platelets.

Why practice longe-côte?

Muscle and cardiovascular strengthening  , reduced stress, renewed energy : the benefits of longe-côte are increasingly (re)known and appreciated. The association with the marine environment multiplies its benefits: improved mood, better sleep, etc. without forgetting the social and friendly interactions since part of the exercises are practiced in a team: this is what is called the lanyard.

Moreover, many health professionals recommend it to their patients when they are lucky enough to live in a maritime area.

In addition, one of the great attractions of the longe-côte in terms of health is that it is accessible to all. Indeed, weightlessness will allow us to practice even in case, for example, of osteoarthritis or rheumatism. And the massaging effect of the water combined with the benefits of the sea air will activate blood circulation and lymphatic drainage and reduce the pain.

What is lanyard?

The lanyard is an important part of any longe-côte or M session.A.. This consists of walking with two, three and much more at the "queue-leu-leu". This helps to develop endurance (remember this African proverb: alone, we go faster, together, we go further!). You have to adapt to the pace of your teammates, sometimes curb your ardor, sometimes make additional efforts not to be left behind. This not only develops cognitive skills (coordination, adaptability, reaction time, etc.), but also promotes social cohesion and conviviality. Beautiful moments of sharing!

How does a NandiniWavesDanse session work? 

 

Note  that those who cannot practice with paddles because of a fragile joint  can very well continue to practice with their bare hands or with light platelets that will allow them to gently strengthen their arms and strengthen their shoulder girdle (shoulder blades / shoulders / collarbones).

  • 1/ Like any sports session, it begins with a general warm-up with particular  attention to the shoulder joint since we practice with paddle.
  • 2/ About 15 minutes from M.A. with various exercises to improve what is called the length step, its proprioception (for example, feeling how to slide on the water), arm-leg coordination, etc.
  • 3/ From 20 to 40 min longe-côte paddles  with learning exercises  , technical improvement  ; then a second part with cardiovascular reinforcement   adapted to the possibilities of each in the form of lanyards, games, etc.
  • 4/ Back to calm.

In addition, each session has 3 to 4 "interludes" where we practice, for a few minutes on site, fitness exercises that I like to draw from my repertoire as a Pilates and Afro-Brazilian dance teacher (sheathing, balance, coordination, etc.).

NOTE: Throughout the session, I pay particular attention to breathing. Because unfortunately, many of us breathe badly. Especially when we have to think about coordinating arms and legs, paddles, etc. However, this is a serious obstacle to well-being and sports performance. That's why, at the same time, I developed OXY hikes to relearn to breathe and develop your well-being and energy.

 

But enough talking. Let's get down to business. Join the lanyard! (schedule).