How Surfers Get Fit
How Surfers Get Fit is a good question for anyone who wants to progress in surfing. Surfing is a full body sport that is demanding physically. Progressing is physically challenging as bigger waves and longer sessions are desired.
The ocean is powerful and anyone who paddles out realizes immediately that they are the smaller fish. Waves increase in weight and speed as they get larger. Above 20′ surfers have difficulty paddling hard enough to catch them, but most beginners don’t have to worry about that.
Getting Fit for Better Surfing Progress
What most beginner surfers don’t realize is that surfing is about the paddling. We paddle out to get waves, paddle to catch waves, and then have to paddle out again. Ten waves caught is a lot of paddling.
This type of exercise requires strength and stamina. Surfing frequently builds both. Not everyone can surf three or four times a week to develop and maintain the stamina necessary. This is one reason those who don’t surf often should use higher volume boards. They are easier to paddle.
Pop ups also require strength and flexibility. Surfers need a smooth quick motion to get standing while riding down the face of the wave. The pop up has to be landed perfectly so the board stays balanced as it gains speed down the face of a wave.
Practicing the pop up in your living room is one way to gain proficiency. Building strength and flexibility supports this effort. Pushups are the first step. Doing them every other day allows rest and muscle building in the arms, shoulders, back and chest. Do as many as you can in 3 sets. Weights and cables also develop the upper body and lower body overall strength.
Pop ups require flexibility in the hamstrings, buttocks and lower back. Two of the best exercises for developing this flexibility are squats and dead lifts. They can be started without weights. To develop good form you can find videos on YouTube. Add weights when you can for additional improvement.
Adding Aerobics to the Conditioning Program
Stamina comes from strength building and cardiovascular fitness. An aerobic program supports the effort required for exertion and a quick recovery. One does not want to get into big waves (6′ to 8′) and be too tired to function. When you get tired, you become lackadaisical about safety.
Aerobics with intervals are the surest ways to develop the cardiovascular system. Running, biking, swimming, and treadmill offer opportunities to increase intensity. Intensity is increased with short bursts of speed. Then intensity is increased by duration of speed increase. Finally, intensity is increased by shortening rest periods in between intervals.
Developing cardiovascular fitness takes time. Muscles develop greater capacity to store glucose for fuel. The body increases capillary capacity. As both occur, the ability to exert effort increases. For surfers this enables stronger paddling and quicker recovery for more paddling.
Work every day on muscle building and cardiovascular development. You will be pleased with your progress and increasing surf session times.
For Surf Lessons in Oceanside, see the Home Page
To in surfing shape see my website Get Fit to Surf
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