After a session on your SUP you’ll feel completely recharged. Your blood pressure will be lowered and your cholesterol level will be improved.
SUP’ing is great for overall fitness levels. It’s a body workout without the work.
In this post I will take a look at some of the physical and mental benefits of stand up paddle boarding.
Improve cardio-endurance, aerobic and an-aerobic
Men: SUP’ing is like a combination of running and weight training in one session. You get the physical exercise of paddling, which gets your heart rate going and offers you a cardio workout, and at the same you get the body sculpting element. This comes from balancing on the paddleboard which works all your core muscles and the muscle-toning paddling movements.
Women: SUP’ing is like a combination of cross training and Pilates in one session. You get the physical exercise of paddling, which gets your heart rate going and offers you a cardio workout, and at the same you get the body sculpting element. This comes from balancing on the paddleboard which works all your core muscles and the muscle-toning paddling movements.
There are two types of workout you can get from SUP’ing one is the “slow and steady cardio” which burns fat. Paddle slowly and steadily for 45 minutes to 1 hour. The other type is the “calorie buster and metabolism builder” which is where you will paddle rigorously for 20 min-30 min.
Sculpting the body
SUP’ing sculpts the whole body from the tip to the toes. It’s low impact on the joints which means you can SUP regularly.
Posture correction and strengthening of all muscles.
Overall posture comes from your core, infact the exact muscles which are used in SUP’ing. The stronger your core, the better your posture will be. Poor posture doesn’t only affect the way you look but also your health.
Rehabilitation of hip and shoulder injuries
Physiotherapists have started recommending paddleboarding for people with injuries as it’s really a “no-impact” sport that can strengthen your body. It’s specifically recommended for people with hip and shoulder injuries that find it hard to find other sports that they can do.
Isometic workout involves small, static muscle movements and contractions to work the body. Isometric workouts have been scientifically validated; they’re used in both pilates and yoga.
They also form a major part of the SUP’ing workout. From the time you sit on the board, the isometric session has begun even without you noticing it. Once you stand up the workout ramps up to second gear and then when you start paddling the workout really kicks off.
It is by combining the aerobic with the isometric workout that creates the whole beauty of SUP’ing and is what takes it to the next level.
Improve flexibility and balance.
SUP’ing as an allover workout also helps your flexibility; you’ll be getting on and off your paddleboard.
Once you’re up you’ll need to stay up. That involves developing your balance.
The tougher your core muscles the better your balance will be.
SUP for Core Training
SUP is a superior core workout on both flat water and river waves. It is an ideal sport for cross-training as it brings together legs, back, feet, arms, neck and stomach muscles in a graceful display of core strength and balance.
It is a sport that lends itself well to those who want a cardio, balance and strength workout. The great thing is that it can be as relaxing or as vigorous as you want to make it.
What is the benefit of Core Training, and why is SUP good for this?
Core Training is any workout that targets the muscle groups in the mid-section of our bodies, essentially joining our lower bodies to our upper bodies.
Training on unbalanced surfaces is very effective for building the core muscle groups, (stomach and lower back) and for training muscles to fire in co-coordinated ways so that the benefits are immediately transferable to other dynamic sports and activities, such as swimming, as opposed to traditional resistance training where muscles are trained to work in isolated groups in a stable environment.
In sport we require our bodies to provide explosive strength while we are on the move, this is the sort of benefit you get from cross-training in a more fluid environment and this is where SUP excels. Because you have to balance on the board, you have to continuously adjust your body weight from one foot to the other, as you pull yourself forward over the paddle, you must balance this force by varying the weight on one foot or the other and this is where applying load on an unbalanced surface comes in.
The Paddle Stroke has a very pronounced Torso Rotation and forward Curling Component, this occurs while balancing the force generated against your foot pressure on the board. So you get fantastic Core Strengthening combined with “intelligent muscle”.
The coordinated firing of neural pathways to get your muscles to contract at exactly the right amount at the right time, with the opposing muscles resisting just the correct amount, is the talent of body memory. SUP is a sport that sees beginners, develop amazing and very rewarding talent in as little as 30 minutes.
Once you work out a basic pattern of motion, pushing the Paddle through the water can be done with barely any effort at all, especially on flat water with no wind or currents. However, tremendous power can also be produced by forcing the blade of the paddle through the water more quickly.
These more powerful strokes are great for getting on to river waves, for sprinting, turning quickly and for building larger stronger Muscle fibers. Like any exercise, you need to warm up first and build up your supporting muscles and strengthen the tendons and ligaments that operate across your joints before more heavy and aggressive training begins.
Warming down is also important, some gentle paddling and some light stretching is a good idea, after a SUP session.
Remember to listen to your body, many injuries can be avoided just by paying attention to stiffness or discomfort in part of your body and stretching gently through this area prior to more vigorous activity.
Any activity that involves Bending or Twisting your body will benefit from Core Training, I advise that you consult your doctor before trying the sport if you have any back problems.
This one speaks for itself. It’s best to do some exercise every day. SUP’ing is not dull, it’s not sweaty and it’s great fun so you’ll actually want to do it every day.