Surfers Build Physical Fitness

Mark
April 20, 2021
3:29 pm

Surfers build physical fitness through a number of methods. Most surf lesson students I experience in Oceanside greatly underestimate the physical demands of surfing. Those who are over weight and those who thought they were in good condition both say it is tougher than they imagined.

The first problem for new surfers is being overweight. The health care industry uses a term called BMI (body mass index) that is height divided by weight. It can be googled. 25 is normal. 25-30 is overweight. Over 30 is obese. Over 40 is obscenely obese.

As a personal trainer, I can’t even train people who are over 40 on the scale. They have too many predetermined negative factors personal trainer institutes have determined are not insurable. When I have students that are 5’3″ tall and weigh 170+ pounds, they are unable to stand up on a surfboard.

Methods for Surfing Physical Training

Surfing requires at least three important components of fitness. Being normal weight is one we have mentioned. Secondly is flexibility. Sedentary behavior tightens our hamstrings, glutes, and lower back. The three exercises I like for getting strong and loose are burpies, squats, and deadlifts. They can be googled. Just be careful at the beginning to use good form and not too much weight.

A second important component is upper body strength. In executing a pop up, I see many students struggle with just lifting their upper body off the surfboard (especially women). The best solution is push ups.

The third major component is stamina. Surfing is like doing interval training. There is a lot of effort followed by a few minutes of rest. If one is paddling out to waves, the surfer paddles out, then paddles to catch a wave, the paddles out again. As an aside, new surfers should use a high volume board so the paddling is easier.

Stamina is built with aerobics. A non exerciser should start with walking or biking and gradually increase the intensity and duration. A treadmill is a good piece of equipment. Stationary bikes are good. Interval training is excellent. Hiking up hills, climbing stairs, and wind sprints are all excellent. Be sure to stretch when finished to loosen hamstrings.

These components will help anyone before surfing or while learning to be more proficient and deliver greater enjoyment.

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