Physical fitness is crucial for good surfing. How do you get fit and get prepared for the surfing season? How do you keep in shape to be ready when the next great swell arrives? What are the ingredients for you to be physically fit? In this article, I will lay out a plan which will be acceptable for most the surfers. Physical fitness should be integrated on your surfer’s lifestyle.
For the majority of surfers, your surfing is limited to weekends and for many of you, the surfing period, which is normally spring, summer, and the autumn time of the year. A number of you who are profoundly busy with work and raising a young family will just browse when you are on vacation or at most once per week or every other week. Many of you live a ways from your surf spots, which makes it very difficult for you to get in the water.
The important thing is for you to be in good physical condition to paddle and surf when the occasion arises. As soon as you have the proper surfboard type and surfing accessories, you want to be in decent shape so that when you get in the water you have sufficient energy to paddle out into the break and get a good wave count. If you’re exhausted from the first paddle out and are not able to keep paddling out through the surf after each wave, you’re going to have a terrible session. What a bummer.
How can you prepare for surfing if you’re a weekend or holiday surfer? You stay in the gym with a fantastic workout regimen, you do aerobic exercise and you learn how to eat properly.
What is a fantastic workout for surfing? I believe that each and every muscle group ought to be worked out every week. The muscle groups are the chest, shoulders, back, legs, arms and heart. If you can spend an hour at the gym 5 days a week, you can do a different muscle group each day. If you can make it just 3 days a week, you will need to double up on the muscle groups during each exercise.
Some of you can only go to the gym a couple of days a week. What do you do? Well, you’re going to have to supplement your workouts in the gym with exercises and or workouts at home or in your office. The main issue is to”just do it” as Nike says.
I would suggest that if you initially start exercising with weights that you hire a professional trainer if you can manage to do so. If you cannot afford a trainer, workout with a friend who is familiar with weight training or go online and research work outs for the different muscle groups. One very important point to remember is to start out with very light weights and do plenty of repetitions. You’re not doing this to be a body builder. You are exercising to get and maintain all parts of your body in good physical condition. You need to build muscle tone and not muscle mass.
Working out at home or in your workplace can be quite productive also. You are able to do pushups, abdominal crunches, leg squats and all kinds of exercises with bungees. You can also practice pop-ups where you lay flat on your belly along with your arms you pop-up to your feet and take a surfers position in 1 motion. It is quite important for you to get your shoulders, back, legs and core muscles in great shape. In addition, you also need to take fast walks or even running during your work breaks, that is, if there is a shower facility accessible. You need to build up your wind by doing cardiovascular exercising since paddling your surfboard demands lung capacity and endurance.
Eating correctly is also another crucial to great physical conditioning, good health and great surfing. Not eating properly will result in either being overweight or being too skinny and underweight and weak. If you do not eat properly, your body will not be strong and you will not have the endurance required for surfing.
Here is a sample menu of daily appropriate eating:
Meal #1. 1/3 Cup Oatmeal w/small banana (blueberries, blackberries, raspberries), taken of honey, and soy milk, 4 egg whites fried in olive oil (first 4 months) (1 egg yoke after), one pineapple spear (mango, papaya, grapes)
#2. 1 cup brown rice, 1 tomato, 2 stalks celery (or green beans, broccoli or spinach ), 1 bbq’d skinless chicken thigh with fat trimmed off or meat substitute, sliced mango or pineapple if available.
#3. 1 bbq’d skinless chicken thigh, meat, or fish, 1/2 boiled yam/potato/brown rice, green beans, broccoli or spinach, tomato
#5. Salad with tomatoes, scallions, chopped celery, hard boiled egg, 2 table spoons cottage cheese, 1 skinless chicken thigh. (or as an alternative, a bowl of broccoli, tomatoes,onions, avocado, sliced chicken with balsamic vinegar dressing, walnuts/almonds and dried cranberries) Mix it up!
#6. 1/2 cup cottage cheese with blueberries, blackberries, or tomato and celery, scallions, broccoli (all optional)
You may substitute wild sea fish (also, canned tuna fish or poultry ) for chicken. You could also eat lean meat about once weekly.
Drink 8 oz. Glass of room temperature water with each meal, except at night… drink water daily between meals! You can substitute green tea.
Note: all cooking is done with extra virgin olive oil.
Special Note: Gals, smaller children, and Baby Boomers might want to cut these portions to smaller amounts.
This sounds dull, but once you get acclimated you will enjoy the food and wonder how you could have abused yourself by eating the”normal” way. Once in a while it’s OK to have a hamburger and French fries or you favorite dessert, but keep it to a minimum.
Take this menu as a recommendation and not gospel. I give this to you from personal experience and in the recommendation of my personal trainer who’s educated and very knowledgeable in nutrition. I changed my eating habits four decades ago and adopted the menu that I laid before you. Over a time period, I lost 30 lbs and my waist size dropped 4 inches. I’ve been able to maintain my weight and my browsing and daily life has improved greatly.
I feel that eating is actually more important than physical training, but the two go together. If you look around you, you will see most the populace abusing their bodies by over eating. It’s extremely hard on one’s body to be carrying around extra baggage in the form of weight. It is hard on your joints and makes physical activity like surfing very difficult.
Get fit, stay fit and enjoy your surfing sessions. Enjoy how you look and feel. Carry physical training and proper eating over to your everyday life style and you’ll be surfing waves with more precision and you’ll surely be Surfing Life, feeling much better physically and mentally.
Oak Street Surf was founded by Chuck Herpick, a Stanford graduate and former Naval Aviator, an accomplished surfer who has spent his life in or near the sea surfing most of the California and Hawaii breaks over the many years.
Chuck was a friend and associate with legendary surfer Tom Morey who invented the Morey Boogie Board. Together, he and Tom have designed and made several different sorts of soft and hard surfboards and other browsing products.
Oak Street Surf, [http://www.oakstreetsurf.com], is an online surf store representing the latest surfboard products. You can find a fantastic review of top of the line surfboard types and designs such as bodyboards, skimboards, SUPs and Custom longboards and shortboards.
Visit Oak Street Surf to discuss in detail the many options for you to make certain that you select the appropriate surfboard type and design that will bring you browsing success and fun.
You will have the ability to use the love you will obtain from surfing to everything you do and will learn how to Surf Life! What a joy!!