Surfing doesn’t feel like exercise; it’s more like play! And with no two waves being alike, there’s always the possibility of finding that perfect one!
Surfing is an effective workout because it engages multiple parts of the body at the same time, while simultaneously improving overall health and protecting your heart.
Cardiovascular Endurance
Exercise requires oxygen for fueling purposes; having high cardiovascular endurance means your body is capable of taking in and providing your muscles with sufficient amounts of it, even during strenuous workouts.
Cardiovascular endurance is an indicator of heart health and can reduce the risk of issues like high blood pressure, diabetes and abnormal cholesterol levels. Exercise has proven one effective method for increasing cardiovascular endurance while also decreasing risks like obesity cancer and other chronic illnesses.
Brynn Franklin (opens in new tab), an ACSM-certified exercise physiologist and ACE-certified health coach, explained to Live Science that cardiovascular endurance refers to one’s ability to sustain physical activity for extended periods without becoming fatigued or experiencing signs of muscle soreness. She recommended starting slowly and building your endurance gradually over time.
Strong cardiovascular systems not only increase your heart rate but can also aid in burning fat more effectively. When your heart rate increases, your body finds it easier to use glucose from the blood as fuel for its muscles and organs – meaning more calories will be burned off when moving around than sitting still!
As you build cardiovascular endurance, keep in mind that overdoing it could cause injury to your muscles and joints; start slowly and build intensity as your fitness increases. Listen to what your body tells you; pause when required so your muscles have time to recover before continuing.
There are various exercises you can perform to increase cardiovascular endurance, including brisk walking, running, swimming, cycling and playing tennis.
Heart rate monitors allow users to track their heart rates during cardiovascular activities such as running or cycling. As your heart rate rises during workouts, so will your cardiovascular endurance.
Performing a VO2 max test to assess your maximum oxygen uptake during physical activity can help you determine your aerobic capacity and track progress as you train for specific races or goals. It is a quick and simple way of measuring aerobic capacity, and makes an excellent way of monitoring progress toward reaching specific goals or milestones.
Strengthening
Surfing is an intensely athletic and skill-requiring sport that demands strength and flexibility in equal measures. Beginning surfers face unique challenges related to paddling agility, balance and stability when learning this art form for the first time. Beyond physical skills alone, surfing also necessitates focus and concentration of both mind and body.
Experiences associated with surfing can be life-altering, and one of its greatest joys lies in catching waves. Catching one is a thrill and can only happen once in one’s life; nonetheless, it is both satisfying and difficult.
A good wave should have steep sides with deep troughs, breaking evenly over its entire surface and providing enough volume to support surfer for extended periods of time.
Surfers need to paddle out toward where the waves are breaking before standing up on their feet and riding it back into shore. Arms may help guide them, while subtle adjustments in body position help maintain balance as you ride a wave.
Strength training exercises are the key to building a stronger body. By including various strength-training exercises in your workout routine, they will help develop core strength, strengthen the upper body and increase flexibility.
Some of the best methods of building strength include weight-bearing exercise and compound movements like squats, bench presses and deadlifts – these exercises work all of your body at once while being easy to execute.
When it comes to lifting heavy weights, one common way of measuring overall strength is the 1RM test. 1RM refers to the maximum amount of weight you can lift at once.
This metric may not apply to every movement, but it can provide you with an idea of the amount you should expect to gain in strength progress.
Make sure that when performing strength exercises, you use the appropriate technique. This will maximize your training sessions and enhance performance in the gym; for instance, using proper techniques during back squats will make you feel stronger almost instantly if performed properly.
Flexibility
Flexibility is often seen as something only certain individuals possess and that cannot be improved upon, yet anyone can participate in stretching exercises to increase flexibility. Just five minutes of daily stretching practice will improve range of motion and can prevent injuries during surfing or daily life.
If your workouts and daily activities are being compromised by lack of flexibility, it’s essential that you seek an assessment with an experienced personal trainer or physical therapist in order to pinpoint what’s causing this issue. They will assess your range of motion as well as any mobility problems.
As part of your regular workout routine, dynamic stretching should also be included in order to increase range of motion, blood flow to soft tissues, and performance enhancement. They should be performed before and after surfing as well as on rest days in order to prevent muscle soreness and stiffness.
To increase flexibility, perform several simple stretches that don’t require equipment – knee bends, forward bending from waist, and bicep curls among them. Listen to your body if any discomfort occurs; aim to stretch three times each week as part of an overall fitness program.
Time can be tight for all activities and workouts, but adding flexibility exercises into your regular fitness schedule will help increase flexibility and improve overall health in the long run. Remember that it takes patience, persistence and consistency in order to increase flexibility.
However, taking the time to develop flexibility will pay dividends in many ways. You’ll enjoy everyday activities more while decreasing injuries risk. Furthermore, improving balance is essential for surfers.
Flexible surfers are adept at throwing their bodies around on the water in stunning turns and laybacks, demonstrating an impressive flexibility which can help them maintain balance when throwing themselves onto waves, as well as recover quickly afterwards. Although being flexible is not necessary to enjoy surfing, having more flexibility will enable you to keep your balance while throwing yourself around on waves more effectively and recover more quickly afterwards.
Mental Health
Mental wellbeing is at the core of emotions, thoughts, communication, learning, resilience, hope and self-esteem. Additionally, it underpins relationships as well as playing an essential role in contributing to communities or societies.
Many factors can contribute to someone’s mental health, including social and financial circumstances, adverse childhood experiences, biological factors and medical conditions. All of these can impact mood, thoughts and behavior but most individuals living with mental illnesses eventually recover and can live normal lives.
If you are concerned about your mental health, seeking assistance from health care professionals may help find appropriate treatments to address symptoms.
Your physician may want to look over your medical history and assess your physical wellbeing, ordering bloodwork or neurological tests as needed.
Your medical condition could require assessment by a psychologist or psychiatrist, who will then diagnose your illness and prescribe appropriate medicine to address anxiety or depression symptoms.
Remember, most mental illnesses are treatable and typically respond well to medication and lifestyle modifications. Furthermore, seeking treatment early is paramount as waiting may increase the chances of symptoms returning over time.
Psychosocial treatments such as therapy may also prove beneficial to certain patients, including supportive therapy, cognitive behavioral therapy (CBT), interpersonal therapy and group, couple and family therapy.
Stress management is key for improving mental health. Meditation, Tai-Chi and other forms of exercise can be helpful in relieving tension and decreasing levels of anxiety. A nutritious diet and adequate restful sleep are also crucial components of maintaining positive mental wellbeing.
Stigma associated with mental illness can prevent individuals from seeking necessary treatments, and several organizations are working towards eliminating it.
People living with mental illness require support and understanding from those around them in addition to reducing stigma. If a loved one is struggling with their mental health, encouraging them to seek treatment while being there as their advocate can make all the difference in their recovery and quality of life.