Stand up paddle boarding (SUP) is not only a fun and relaxing way to enjoy the water, but it also offers an excellent full-body workout. Whether you’re a seasoned paddle boarder or a beginner, incorporating specific exercises into your SUP routine can significantly enhance your fitness level. Here are five stand up paddle board workouts that will help you boost your fitness.
1. Paddle Intervals
What You’ll Do: Alternate between periods of intense paddling and recovery.
How to Do It: Start with a gentle warm-up by paddling at a moderate pace for 5-10 minutes. Then, paddle as fast as you can for 1-2 minutes, followed by a 2-3 minute recovery paddle at a slower pace. Repeat this cycle 5-10 times.
Benefits: This workout increases cardiovascular endurance and builds muscle strength, especially in your arms, shoulders, and core.
2. SUP Yoga
What You’ll Do: Perform yoga poses on your stand up paddle board.
How to Do It: Begin with basic poses like Downward Dog, Warrior I and II, and Tree Pose. As you gain confidence, progress to more challenging poses like Crow Pose or Headstand.
Benefits: SUP yoga enhances balance, flexibility, and core strength. The instability of the board forces your muscles to work harder to maintain each pose.
3. Core Blaster
What You’ll Do: Focus on exercises that target your core muscles.
How to Do It: Start in a plank position on your stand up paddle board. Perform a series of exercises such as mountain climbers, side planks, and leg lifts. Aim for 3 sets of 10-15 reps for each exercise.
Benefits: Strengthening your core improves overall stability and balance, both on and off the water.
4. SUP Squats
What You’ll Do: Perform squats while maintaining balance on your board.
How to Do It: Stand with your feet shoulder-width apart on your stand up paddle board. Lower yourself into a squat position, keeping your back straight and your knees over your toes. Return to standing position and repeat for 3 sets of 15-20 reps.
Benefits: This exercise targets your legs, glutes, and core, enhancing strength and stability.
5. Paddle Push-Ups
What You’ll Do: Combine paddling with push-ups for a full-body workout.
How to Do It: Paddle for 2-3 minutes, then place your paddle across the board and perform 10-15 push-ups. Repeat this cycle 4-5 times.
Benefits: This workout builds upper body strength, particularly in the chest, shoulders, and triceps, while also engaging the core.
Tips for a Successful Stand Up Paddle Board Workout
- Warm Up and Cool Down: Always start with a warm-up to prepare your muscles and finish with a cool-down to prevent injury.
- Stay Hydrated: Bring water to stay hydrated, especially on hot days.
- Use Proper Form: Focus on maintaining good posture and technique to maximize benefits and reduce the risk of injury.
- Start Slow: If you’re new to stand up paddle board workouts, begin with shorter sessions and gradually increase intensity and duration.
- Listen to Your Body: Pay attention to how your body feels and avoid overexertion.
Incorporating these stand up paddle board workouts into your fitness routine can lead to significant improvements in strength, endurance, and balance. Not only will you enjoy the physical benefits, but you’ll also have a blast on the water!
