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TECHNIQUE
PUt even mORe fitness in YOUR stand UP Paddling
Words: Harmony Dawn McGrath Photos: Dan Gavere
In this column,SUP athlete and instructor Harmony Dawn shows us how to up the exercise ante on our next SUP outing.
Stand Up Paddling is exercise in disguise. Whether you’re surfing, downwinding, paddling whitewater, racing or just out for a cruise, you will burn calories with this full body workout. The natural instability of a SUP board is enough of a challenge for many.For those seeking to add more to their fitness routine, endless options exist. Keeping things interesting and entertaining gets me excited and I like to pass that on to the people I teach. Why bring your boring old push ups, squats and planks from the gym onto the floating mat when you can create fun and functional full body workouts on the water? Below I suggest exercise supplements you can add to your time on the water.You can practice them on a lake, in between rapids, or in fairly calm water on the ocean.
Here are a few of my favorites:
Calf Raises
Bring your feet about hip width apart at the center of your board. Look forward and begin lifting your heels off the board. The faster you go, the easier it is; the slower you go, the greater the challenge. For added balance if needed, place your paddle on the board in front of your feet and use it for support.
more? Come up into a standing position and back down into a squat position while simultaneously dipping the rails.
Targets: Glutes, legs, core
On and Off’s
Getreadytogetwet!Hopoffyourboardonthesideofyourchoice. Placeourhands by the handle of the board (the center) and use your arms to lift yourself up on the board. Get back in the water on the other side and repeat. Bonus: once you get on the board do a push up before you get off again.
Targets: Arms
When tO dO these: That's up to you! Some people like to do a set of each, continue on their paddle, and then repeat. Others prefer to just do a full workout at some point during their paddle. Whatever you choose, make sure you warm up, cool down and stretch each time you work out.
nOtes:
You don’t need a fitness/yoga board to work out on the water - use whatever board makes you happy.
The narrower the board the more challenging it will be; the wider the board the more stable it will be.
Let go of the fear of falling in the water, it’s bound to happen if you’re pushing yourself to your limit.
Smile and have fun!
Targets: Calf muscles, core stability
sUP JUmPs
Just like with calf raises, bring your feet to the center of the board, about hip width apart, and look forward. Hold your paddle straight out in front of you, breath, and jump straight up in the air.Trust that you will come back down to the spot you took off from.The board will wobble as you find your stability back.Climb back on board if necessary,then repeat! Once you are confident with your up and down jumps, begin turning until you eventually turn 360 degrees to your starting point.
Targets: Legs, core stability, fast twitch muscles
One fOOt Paddling
Bring your feet into the middle of the board, so that your legs are close together. On your next paddle stroke slowly lift one leg up. Continue paddling for 100 meters alternating strokes on both sides. Once you’ve reached your mark, do the same thing with your opposite foot raised.
Targets: Core,quadriceps,abductors,glutes
Rail diPs
With your feet positioned hip distance apart at the centre of your board, bend your knees and come down into a squat. Once you have reached a comfortable position, put your paddle out in front of your chest, begin leaning your weight onto one leg and then the other. The harder and faster you go, the more waves you’ll make! Want
aBOUt
haRmOnY daWn mCgRath,
is a multi-certified SUP instructor, lifeguard, personal trainer and
yoga instructor. Her business www. urbanoceansup.com is based out of Canada’s capital, Ottawa Ontario. When not teaching in Ottawa,
she can be found teaching and traveling around the world. Stand Up Paddleboard Association.
Sup World Mag