What’SUP with the Latest Fitness Trend?
23October/2013

What’SUP with the Latest Fitness Trend?

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What’SUP with the Latest Fitness Trend?

By Scott Flint

 

GET FITTER

Using a stand up paddle board (SUP) to mix up your training is a great way to keep you motivated and to take your fitness to the next level. If you are not a fan of going to the gym but love being out on the water, consider incorporating some strength training into your next paddle. Here is an example of a simple circuit you can use:

Warm-up (10 min)

Warm up by doing some specific hip, back and shoulder mobility exercises such as walking lunges, back rolls and shoulder rolls with a paddle. Spend about five minutes going through the movements to make sure your body is prepped and ready to paddle. Once you feel like your body is warmed up and ready, jump on the board and spend five minutes working on paddling and stroke technique. Gradually build up the pace and tempo towards the end of the five minutes.

Workout (10-20 min)

Your level of experience on a paddle board will influence the length of time and intensity of this part of the program. If you are more experienced and already do some strength training, work on your speed and lengthening the paddle. As you feel more comfortable, look at increasing the weight with the lunges:

On Water:

Sprint paddle - 30-60 secs out, 30-60 secs back

On Shore/Beach:

Walking lunge - 20 steps

Push-ups - 10

Run/sprint – 500 metres

Repeat 4-5 sets

Cool down (10 min)

Find a comfortable pace you can maintain for 10 minutes, use this as a cool down.

Stretch (5 min)

 

LOSE WEIGHT 

If weight loss is your goal then stand up paddle boarding is a great way to increase your activity levels. The great thing about SUP is that there is no impact on the body or joints and as a result, even if you are carrying extra weight, you can still put in a great workout.

When you do SUP, particularly when you are learning, it is very ‘neurological’ - which means that your body will recruit a lot of muscles to simply stand on the board. This increased neurological response means your body is required to use more energy, resulting is weight loss. Plus, SUPing is loads of fun.  Try this simple workout:

Warm-Up (10 min)

Warm up by doing some specific hip, back and shoulder mobility exercises such as walking lunges, back rolls and shoulder rolls with a paddle. Spend about five minutes going through the movements to make sure your body is prepped and ready to paddle. Once you feel like your body is warmed up and ready, jump on the board and spend five minutes working on paddling and stroke technique. Gradually build up the pace and tempo towards the end of the five minutes.

Workout (30 min)

On Water: 

60 secs fast paddle, 60 secs slow paddle – 10 mins

Steady paddle working on technique and stroke rate – 20 mins

60 secs fast paddle, 60 secs slow paddle – 10 mins

Cool down (10 min)

Find a comfortable pace you can maintain for 10 minutes, use this as a cool down.

Stretch (5 min)

  

BUILD ENDURANCE

When training for an endurance event on a SUP you need to mix up the type of paddling you are doing. If you are more of an ocean paddler then you need to make time to get back to basics and work on the flat water. This gives you the opportunity to work on your stroke work, but will also help to develop strength as you are not getting any assistance from the currents, swell or runners. In addition, using the flat water is a great opportunity to add interval work to your routine.

Warm-Up (10 min)

Warm up by doing some specific hip, back and shoulder mobility exercises such as walking lunges, back rolls and shoulder rolls with a paddle. Spend about five minutes going through the movements to make sure your body is prepped and ready to paddle. Once you feel like your body is warmed up and ready, jump on the board and spend five minutes working on paddling and stroke technique. Gradually build up the pace and tempo towards the end of the five minutes.

Workout (30-45 min)

In addition to on-water training, if you are a serious paddler and serious about competing, you need to be doing some form of strength work out of the water. This is going to help with your power development and explosiveness, particularly when it comes to catching runners if you are an ocean paddler. Also, SUP is very leg-orientated. One of the main things my new athletes say is that when they paddle their legs get tired and sore and they lose their balance towards the end of a race. Doing specific leg work will really help this as well as help to create speed and power.  Remember: focus on form over intensity and weight.

On Water:

2 mins at 80% then 1 min at 60% - start at six intervals, build up to 10. The key here is improving your recovery time; if your recovery speed is faster than the person next to you then you are going to win every time!

On Shore/Beach:

S/L deadlift - 10-12 reps

Walking lunge - 16-20 steps

Shoulder press - 10-12 reps

Pull-ups - 6-10 reps

Repeat 4-5 sets

 

Cool down (10 min)

Find a comfortable pace you can maintain for 10 minutes, use this as a cool down.

Stretch (5 min)

 


Source Url: http://www.fitnesspromag.com/Features/tabid/4741/entryid/1218/What-SUP-with-the-Latest-Fitness-Trend.aspx
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