Focus on Core Muscles in the Gym to Improve Your Surfing Ability

surfing2A lot of people generally think that surfers automatically develop their amazing physique by just doing the sport itself. What they don’t know is that these surfers, professional or amateur, work on their bodies by having their own private fitness training. We must not forget that having a good body build is equivalent to a better chance of performing well in the sport. Surfing entails the use of the body as a whole which demands a lot of work in its different parts. Fortunately, gyms like Soul Fitness  offers customized and effective personal training to help you achieve your specific needs.

A well-balanced work out is essential to keep the body in its optimal functioning. However, additional workload and discipline is demanded from athletes like surfers. These individuals are expected to have the perfect combination of flexibility and balance in addition to the upper body, lower body and core strength in order to be on successful in the field. Improving core muscle strength can significantly improve  surfing ability for the following reasons mentioned below.
> Spinal Stability

When working on your core, the back and forth motion helps keep your spine straight and aligned. Having the ability to be adept with these movements will lessen the chances of pain and injury. These workouts are to be done gradually to develop control over the area. Being able to maintain proper spine alignment while surfing is key to avoid snaps and strains that may hinder you from stepping up in the game.

> Balance

One can never be successful in surfing if he doesn’t have the ability to gain balance over the surf board . Once you get on your feet, you have to balance as fast as you can to help you get up and enjoy the successive waves. Apart from being able to isolate the upper body movement from your lower body movement, core stability will help you stay in place while the strong waves and winds are trying to drag you down.

> Flexibility

Surfing involves a lot of twisting, rotating and balancing that’s why flexibility is important. Learning how to maneuver your body properly can add up to your stability and power. Your spine’s flexibility spares abuse of your knees and hips when handling the load during the whole process.

hard-core-training-2_04The main point of a comprehensive personal training  is to effectively stabilize the spine and to gain proper core control. This will help in maximizing your surfing skill and potential. Just don’t forget to put your core training towards the end of your workout because it can be very intense and exhausting. Some effective core workouts include back extensions, squats and stability ball twists and exercises. With enough patience and motivation, you will eventually get to develop your abdominal, back and shoulder muscles. Learning new tricks and techniques will be easier than when you had so little control over your body. Surely, you will appreciate the improvement in your surfing ability through core training.

Surfing Mishap

surf wipe outAs a surfer, one of my favorite things to do it is to explore different beaches, trying to find the best swell possible. Sometimes this takes me to some pretty discreet locations and although I know it’s never a good idea to surf alone, I decided that on this particular Monday morning it would be okay. I mean just one time right? What’s the worst thing that could happen? Well on this particular Monday, the worst that could happen was knocking out my front two teeth!

I had found a nice swell on a pretty much empty beach, which on a Monday morning is to be expected. I mean not everyone can spend their Monday mornings sitting on a surfboard right? I had been riding for a couple of hours and the swell was really beginning to pick up. I was hitting a wave every few minutes and it was turning into quite the day as I had found a new surf spot I couldn’t wait to tell my friends about. As I was almost ready to wrap up my session, I got ready for one last wave which would take me into shore. I began paddling, and as the wave approached I could tell it was going to be a beauty. I popped up and began riding the wave but it took an unexpected early curl and I lost balance falling face forward on my board.

This is one of the reasons you never surf alone kids. I was lucky enough to not be knocked out but had I, I don’t think I’d be around today to speak of this story today. As my face hit the board, it was bone rattling and I was immediately disorientated. I could feel from the impact that I had wrecked something but it took me two or three seconds to realize once I had found my board that although my head was still attached to my body, my two front teeth weren’t. As I had my head resting on the board, I noticed blood coming from my mouth and as I touched my mouth, I could tell instantly what I was missing.

Surfing 101 teaches you to instantly get out of the water when you’re bleeding so I did just that. I might have already lost my two front teeth but I wasn’t interested in also losing a leg to a hungry shark. I paddled into shore and assessed the damage when I arrived. Luckily for me, a couple people from the shore saw my fall and gave me a hand with my board. I knew I had to get to a dentist quick but I also knew it was best to come with my teeth. I took a look at my board and was shocked to see one of my teeth literally stuck into the board! I figured one out of two wasn’t bad and I rushed to the nearest dental office to get checked up.

After some painful surgery, I have all my original teeth but one which in the big scheme of things isn’t the end of the world.

Want to Be a Pro Surfer? You Better Hire a Good Chiropractor

surf

One of the most rigorous sports on the planet, surfing requires more than just a solid air game and cool hair. If you want to thrive as a wave rider, you need to have the physical and mental prowess for it. You also need the social skills to get sponsors who will financially support you in this otherwise expensive sport. So what does it take to become a pro surfer? Here are some tip:

  • Talent

Let’s face it, talent is the currency in any sport and the same thing is true with surfing. So before embarking on a long journey of training yourself with the sport, be honest with yourself and check if you have the talent.

  • Social skills

To be successful in surfing, you need to brush elbows with potential sponsors and fans. If you are not the type to get along with people well, then maybe this is not the sport for you. Surfing celebrities are often exposed to people and they relate to them well. This is not the life for introverts.

  • Competitive spirit

You must have that overwhelming desire to win at all cost. You might think surfers are chill because they look that way in photos but in reality, they have that tiger spirit within them that drives them to win.

  • Fitness

You might have seen old portraits of past pro surfers smoking at the beach, that is no longer true today. With all the nutritionist, physiotherapist and a host of medical doctors in the team, modern pro surfers are at the peak of their fitness. If you want to reach the level of the pros, you better drop any form of bad habits that you may have.

  • Guts

Surfing is a dangerous sport and if you don’t have the guts to drop steeper and deeper, or if you’re scared of sharks, then maybe this sport is not for you. Guts is needed in order for you to face your fear and perform in front of your fans. Guts is also needed to outperform the next competitor.

Take Care of Your Body with Regular Chiropractic Care

The typical complain among surfers is that they suffer pain in the soft muscle tissue. This pain inhibits their movement because it limits range of motion and to address it, they need myofascial release from a trusted Chiropractic clinic. That’s why a regular physiotherapy session is vital among pro surfers. This allows for a fast recovery making you ready for the next challenge.

Regular physiotherapy is the best way to take care of your body. It allows muscles to relax and recover from stress. A good physiotherapy clinic also guides you to avoid further injuries by improving wrong posture and your nutrition.

 

Weight Training To Surf

It is easy to say that surfing has become one of the fastest growing sports in the world. A lot of people agree that surfing is done for fun; this is not to say that surfing cannot be physically demanding.  This sport requires a certain amount of skills combined with risk and physical demands, and these demands increased exponentially over the years. It is now impossible to reach a high level of performance without specific weight training that develops the body for extreme movements that are routinely performed during surfing events. Even when away from the waves, it’s important to focus on improving your body to succeed the next time you’re beach side. When I am working my trainer in New Westminster, I’m hours away from the beach but it doesn’t stop me from staying focused.

If surfers are not in a good physical condition chances are they will fail tremendously on the sport and will end up disappointed. Surfers need to be motivated and keep themselves in perfect condition not only during surfing season but all year round. Surfing skills and muscle build up doesn’t happen overnight.  You need a series of strength and endurance building routine to attain a surfer’s body. This will be explained more in detail on the following paragraphs.

Importance of Weight Training

Strength

Strength is necessary for arms to paddle vigorously to catch a wave and for abdomen and legs to pull off an impressive cutback. But there is no argument that the movements in surfing rely more on the core strength of the body to be properly executed. A simple ‘sit up’ is an exercise that works out the abdomen as well as the lower back. However weight training focuses more on core strength. When you are lifting weights, muscle resist to the activity and tries to adjust building more muscle mass. This will eventually increase your core strength and ability to take on larger and powerful waves.

Endurance

Endurance is the ability to overcome stress; in this case we focus more on physical stress on the muscles. It is important to have a cardiovascular exercise at least 3 to 4 times a week. In addition to this to build endurance sit is salient to increase weight training routines. Correctly done planking is a good weight training exercise for core building endurance. Being able to lift your body face down, keeping your back straight and the rear must not stick up and let your weight  be supported by the arms and toes is a good way to build physical endurance – the key is to go harder, and longer each time you train. Sooner or later you will notice how great you are in enduring physical stress and be more of a top performing surfer.

Balance

If your balance is good, you will have more exciting surfing experience. How can you have a good balance? That is where the importance of weight lifting comes in. Weight lifting develops core strength and the stronger your core is, the more maneuvers you will be able perform with ease and balance. Training such as lifting weights aids in developing Dynamic balance (the ability to maintain balanced position when mobile) Balance exercises should always be part of your over all work out to attain optimum level of surfing.

You can be a better surfer by creating a balance of strength and endurance coupled with a healthy diet and enough sleep.  To really get the most out from weight training program, get one that is designed for surfers and be disciplined enough to stick to the routine.

A Pro Surfers Workout Regime

Surfing seems to be a fun and easy sport. All you need to do is to stand over your surfboard and ride the waves. That’s it. But wait, there’s more! You might not know it but surfing isn’t just following the waves, slightly producing an effort to keep yourself balanced over the surfboard. It’s all about proper training, powering up your core strength and building a body able to withstand the powerful waves and rigorous balancing that is essential for a professional surfer.

Surf Workout

If you’re an aspiring professional surfer, you need to know how to tone, build and condition your body for an optimum performance overboard. Remember that you will need to work out your whole body in surfing, that’s why learning a pro surfer’s workout regime is necessary.

In order to become a pro surfer, you need to integrate a set of components in your workout regimen. They are core strength, balance, upper body strength, lower body strength, flexibility, stretching and yoga. As you can see, workout components target not just a specific body part but also the body as a whole.

The Workout

Here you are standing on the shore, watching the waves clash with each other while inhaling the fresh sea air. You are holding your surfboard with you and you’re ready to start your day. But where do you begin? Warm up.

Stretching, a bit of jogging, squats, lunges and bent shoulder circles will help you warm-up. This is an essential part as it will increase heart rate, awaken muscles and pump you up for the intense workout ahead. Using a set of resistance bands is a terrific addition to any surfers gear bag.

Though surfing is done on the beach, your workout will most likely be performed on land. Spending few days each month for quality exercising can greatly increase your surfing ability.

Surf Training Workouts

As surfing requires dynamic body movements, you’ll need to train your body to become efficient in motion. You will want to use full body movement workout to develop full body strength. By doing these types of workout, your endurance, speed and strength will tremendously increase and you’ll be able to keep yourself injury-free.

Basically, you will need to work out your core body, upper and lower body, flexibility and balance. Here are some workout routines to help you get started.

Overhead walking lunge – hold dumbbells overhead then step forward, bending your front knee until your thigh is parallel to the ground, step forward using the other leg this time in the same manner.

Dumbbell push-up – while holding dumbbells in both hands, do a push-up but extend it by rotating your left side by 90 degrees and raise one weight overhead. Do the same on the right side.

Single Leg Squat – squat as low as you can while standing on one leg. You can hold on to something for support.

Clap push-up – similar to a simple push-up but you need to push yourself as high as you can and clap mid-air. When you land, use that momentum for executing the next rep.

Boxing for Surfing Fitness

The men and women you see surfing on TV make the sport look easy, but in reality it is one of the most physically demanding sports out there. Whether it’s paddling, popping up, or riding the wave, an unbelievable amount of strength and endurance is required. Surfing-specific workouts are becoming more and more popular for recreational and competitive surfers (as they should be), but what it often overlooked is how participation in other sports can also improve your skill on the water. Personally, as a recreational athlete I prefer experiencing multiple sports, and in this article we look at the cross-training benefits between boxing and surfing, a combination I immediately fell in love with.

Shoulder Strength and Endurance

If you’ve paddled on a board before, you know how beneficial shoulder strength and endurance can be. Boxing is easily the best shoulder workout I have ever participated in, and it doesn’t involve any weights. The main reason for this is because most exercises in a typical boxing workout require you to keep your hands up. Generally speaking, a typical boxing workout consists of rounds (instead of “sets”), which are 3 minutes long and have 30-60 seconds rest in between rounds. This is designed to mimic the structure of a boxing match, but actually works out well for getting a killer workout too. Most exercise involve the upper body quite heavily (e.g. heavy bag, speed bag, reflex bag, shadow boxing, sparring, etc), even the warm-up, which often times is a workout on it’s own!

Lower Body Strength and Endurance

One of the underrated aspects of boxing fitness is the benefits to lower body strength and endurance. Every boxing-specific exercise requires you to be in an athletic position with knees bent. Furthermore, you must maintain the alignment of your body so that it’s on an angle (i.e. not squared-up), and keeping all this in mind throughout the workout can be quite taxing. It’s not just the positioning either. Much of your punching power is generated from the lower body, so there is explosive muscle work involved as well. I personally feel it the most in my calves, but overall it’s a great leg workout.

Core Stability

Perhaps the most applicable when it comes to surfing, boxing can really improve your core strength and stability. As much of the power is generated from your lower body, you also have to transfer it through your core. Also, it is always encouraged to focus on core exercises in order to toughen up your mid section, should you ever decide to spar and want to avoid being winded too many times.

As mentioned previously, boxing typically doesn’t use a ton of weights, so often times exercises simply use your own body weight and require a lot of core stability. This is something you will notice quickly. Even though you don’t feel the burn right away, it’s difficult to maintain proper form and posture throughout the workout, and you’ll buildup that strength and endurance before you know it.

Affordability and Accessibility

Most sports can be difficult to get into because they cost a lot of money at first. Boxing is an exception though. You can find at least one boxing gym in most cities and the equipment and memberships can be very cheap. If going to a facility to do your workouts is something that you hate the thought of, purchasing a couple pieces of equipment can allow you to get everything done in your own home.