Adults Get into Surf Shape with a series of routines and health measures. Most teens and adults come to their first surf lesson underestimating the amount of physical activity demanded. It is a full body sport. It is a big move to go from sedentary or light exercise to surfing.
Surfing is a sequence involving timing and rhythm. The surfer catches a wave and stands up on the surf board while moving to the beach. The action to keep the board balanced needs smoothly moving muscles acting in coordination. Bad joints or tight muscles affect the smoothness and the eventual stance on the surfboard.
The Basics of Getting the Body Ready for Surfing
Flexibility is one of the first issues people not used to exercising lose. Tightness comes in the hamstrings, buttocks, and lower back. In standing on the surfboard, the surfer needs to push up and move his back foot under his butt placing it flat on the board so he can stand on it. If it doesn’t go flat, the surfer comes into a stand up position with his head leaning forward in front of his feet. This results in flying off the front of the surfboard.
In standing up, the surfer needs to come up straight with his hands in front of his body to keep his weight equal on both sides of the central stringer running from nose to tail. If he can’t perform this without twists or weight imbalances he falls off either rail of the surfboard. There is a reason gymnasts, dancers, and yogis have an easier time. The board is stable when lying on it but becomes instable between that and standing up. This is where the problems occur.
Upper body strength is important as well as core and lower body strength. The power to weight ratio is relevant to surfing. Does a person have the strength to get their weight upright on the surfboard. Overweight beginners are particularly challenged. Overweight is over 25 on the Body Mass Index. Losing weight is often a parallel behavior while building strength.
Aerobic capability is important for initial exertion and recovery while surfing. The beginner walks out to waves and often fights incoming waves and current. Then he paddles hard like a swimming sprint to catch a wave. Then he stands up and rides. This is the easiest part. And repeat. Aerobics build the capacity to practice longer. Sometimes surfers schedule two hour lessons and I ask what kind of exercise are you getting. Can you swim for an hour and a half?
I think you are getting the idea. Full body exercise is necessary, but it doesn’t have to be every day and it doesn’t have to be intense. The muscles first need to be trained to take up glucose for energy and recovery. Lots of reps in floor exercises or light weights is a good process. Aerobics can start with short walks or bike rides and build. It takes time to get in shape. Surfing can be practiced as you go and you will get an idea of what needs work.
I have one senior taking one lesson a month and training in between to build fitness. A great program. Losing weight is a matter of discipline. Eliminating addictions, sugar, refined carbohydrates, and excess alcohol is a decent start. After that consider calorie restriction and intermittent fasting. I recently lost by pandemic weight gain plus ten pounds I wanted to lose for a total of 25 pounds in 90 days. You can go extreme, but it is not necessary.
Getting in surf shape is one of the greatest lifestyle changes you can make. All kinds of physical benefits and spiritual awakenings arrive in the process.
Read Other Posts:
Beginner Surfers Learn on Soft Tops
5 Steps to Improve Surfing Performance
3 Ways to Catch Real Surfing Waves
Training to Ride the Surfing Short Board
Short Board Surfing Techniques
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The Surfers Life
Why do surfers surf? What is it about the culture that attracts and holds millions of people in the world? Why is the culture growing and how has it infiltrated our world with clothing, music, fitness, and stoke?
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The new Omicron variants can often sidestep the anti-bodies in vaccinations. This is when we need to have a strong immunity system. This is when people with underlying conditions like obesity or chronic metabolic disorders like diabetes become vulnerable.
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