The work out before you paddle out: A surfer handguide
By Thea Shoemaker 10/09/2008
Do you surf? Do you want to surf? Is your body ready for the demands of surfing? It takes core strength, cardiovascular training, flexibility and good balance!
Surfing isn’t age specific or just for men. Guys, girls, kids and the older folk are surfers or want to learn to surf. If you’re game, you just need to get in shape!
Understandably, most surfers would rather just surf than work out in a gym. To avoid the weekend warrior syndrome, decrease injury risk and fatigue, and have more fun, it’s a good idea to do some land conditioning to prepare your body for the demands of surfing. Even experienced surfers need conditioning to improve their performance.
And guess what? You don’t have to go to the gym! Here is a plan to get you in shape to surf:
Definitely increase your stamina; you paddle a lot, so swimming is excellent exercise. Some other aerobic (yet fun) things you can do are kayaking, rowing, walking or jogging. Cycling is good, too! Focus on logging 30 to 60 minutes of cardio a day. Your pace should be on the lower end as opposed to increasing your heart rate to a high level. If you can say a three- to five-word sentence without too much trouble, you’ll know you’re in your proper heart rate range.
The main muscles used in surfing are your arms, back and core muscles. Good old-fashioned push-ups are awesome, as you do a lot of them while surfing. One of my favorite exercises is called “Burpees.” This is where you drop to the floor, kick your feet out, do a push-up and jump back up. It’s tough but very beneficial! For your stomach and lower back, try traditional crunches and leg lifts; Pilates and yoga are good methods as well. For your legs, you can do lunges and squats.
Balance is a big part of surfing. You need to be able to balance on the board as you are riding the surf. There are a lot of balance training devices on the market today. The Indo Board, a flat wooden plank with a cylinder placed under it, is a favorite in my house. Although it is challenging to stand on it at first, once you gain your balance you’ll be able to do squats on it. Other fun ways to increase your balance include using stability balls (the big round balls typically used for crunches) and the Bosu balance trainer, which is a half dome (like half a stability ball) with a flat surface on the bottom. Standing on the Bosu while doing various exercises is an awesome way to increase your balance.
Last, but not least: increase your flexibility! While I like to take the time to stretch after every workout, if you have a good program, two times per week is sufficient. Again, Pilates and yoga exercises are a great way to increase flexibility.
Take a class or buy a video. I do a little of my own variations daily; once you know a few poses, you can do them on your own. And of course, good old-fashioned stretching exercises always work; just make sure you stretch your chest, back and legs.
If you’re interested in land conditioning and don’t want to go to the gym, I recommend purchasing a few small items that will keep you motivated and in shape to surf without injury: a stability ball, medicine ball, Indo Board and a Bosu. You can buy most of this stuff at Target, and many surf shops sell Indo Boards.
Good luck and, as always … remember, you’re worth it!
Thea Shoemaker, CPT, has provided in-home personal training in Ventura County since 1996. You can reach her at thea@tsfitnesssystems.com or (805) 985-7867. Or visit her Web site at www.TSFitnessSystems.com.
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