Beginner surfers are surprised by the demands of surfing and are quickly asking How Surfers Lose Weight and Build Strength. The pro surfers spend as much time cross training out of the water as catching waves.
The advantage of lean in surfing is that the short board is easier to paddle if it is not as far under water. Agility in the pop up becomes better when the surfer is lighter. Oxygen uptake for paddling is greater with less body weight. The surfer is likely to ride the board better with all lean muscle.
Building strength is important for paddling. Once the surfer can’t paddle, the session is over. Lower body and core strength are important for the pop up and maneuvers. The short board requires torquing the body’s weight from the upper body through the core to the feet which act on the board.
Losing Weight for Surfing
Losing weight will always require a negative calorie deficit. It is also a fight with the metabolism and control centers in the brain over satiety. In his book The Hungry Brain, Stephen J Guyenet, Ph.D explains how the various centers in the amygdala get satiety signals from the body and set the full marker. Unfortunately, obese people have a higher marker than lean people and continue to over eat.
Research shows that eating a bland diet, lowers the marker because the brain becomes less excited by food. This allows eating smaller meals and nutritious meals in which the ingredients get consumed for energy. Bland is fruits, vegetables, leafy greens, lean meats, nuts, and seeds. The exciting foods to leave out are sugar, white flour, alcohol, and cooking oils. This means preparing most of your meals and not eating what’s convenient on the run.
Building strength and exercise are partners in consuming calories and developing surfing stamina. Iron Man competitors believe in lifting weights because when the carbohydrate stores have been readily consumed, muscle strength delivers the needed finish. Muscles store glucose which is sugar converted by the liver from carbohydrates. The body only holds about 900 calories of glucose so every athlete wants to train the body to burn fat.
Training the Body to Burn Fat
Long slow sessions burn the body’s carbohydrate stores and force the body to burn fat for fuel. This will make you leaner and train the body to greater endurance. Exercise intensity can develop muscle and stamina. In weight lifting this would be lifting heavier weights and doing just 5-8 reps with a minimum of 3 sets and less rest between sets.
In running, doing intervals by increasing the speed, the duration, and lower rest between intervals increases stamina. The same routine could be duplicated for biking, swimming, and treadmills. Intervals are also most effective for burning calories and fat.
The basic surfing exercises can be pushups, dead lifts, and squats. These build upper body strength and increase flexibility to the hamstrings, buttocks and lower back. Cable pulls are good for building arms, chest, and back. Burpies are good for assimilating the pop up. Practicing the pop up serves the surf specific muscles.
Losing weight and building strength and stamina should lend itself to improved surfing performance and the ability to learn new techniques.
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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