How to Use Stand Up Paddling for Weight Loss
Stand up paddling ( SUP) is similar to surfing except the rider uses a paddle to move the board through the water. Not limited to the ocean, SUP can be performed on any body of water, including lakes and rivers. Fitness enthusiasts are turning to stand up paddling as an effective way to lose weight because SUP engages the whole body with an emphasis on core strength and cardiovascular fitness. The number of calories burned varies but one-hour session can consume up to 1,000 for men and 700 for women, according to personal trainer Brode Welte.
Instructions
-
Basics
-
1
Choose a stand up paddleboard appropriate for your weight and skill level. SUP boards come in various sizes and range from nine to 12 feet long. Longer paddleboards are more stable in rough or wave conditions.
-
2
Properly fit paddle length by choosing a paddle that is 4 to 6 inches higher than you are tall. While standing straight, the inside of your wrist should rest on the handle of the paddleboard.
-
-
3
Stand on the paddleboard with feet parallel and shoulder-distance apart. Adopt an athletic stance by dropping the hips and keeping the torso upright. This position actively engages several muscle groups and burns more calories as you fight to remain balanced on the board.
Workouts
-
4
Use proper paddling technique to develop and shape the core, or abdominals. Arms remain straight while paddling to allow the torso to rotate. Proper technique also relies on the hip flexors, quadriceps and glutes to stay upright and, as a result, burns calories.
-
5
Incorporate strength exercises while on the paddleboard by introducing squats, crunches and push-ups. Because water is an unstable surface, your body will work harder to perform common exercises and movements on the board.
-
6
Mix intervals, or short bursts of activity, with endurance segments to increase cardiovascular fitness. Identify a distant object to paddle toward. Increase your cadence, or paddle turnover, for 30 seconds before returning to your natural pace for two minutes. Repeat the interval until you reach your destination.
-
1
Tips & Warnings
While stand up paddleboarding is easy to learn, consider taking a lesson to learn paddling and safety basics.
Rules vary on personal floatation device, or life vest, requirements for stand up paddleboarding. Check with the local governing agency, such as the Coast Guard, to understand policies affecting SUP.
Stand up paddleboards are light and vulnerable in windy conditions. Check weather forecasts prior to venturing out.
Always let someone know your location and the time you expect to return. If possible, paddleboard with a friend.
References
- Photo Credit fit image by Wojciech Gajda from Fotolia.com
