One activity that is on the rise as not only a thrilling venture but a great form of exercise is stand up paddling. You may wonder what exactly this hobby is; in a way, it is almost like canoeing and surfing molded together, though it is generally performed on more still or gentle waters, as opposed to waves.
With paddle boarding, the individual stands on a board, similar to one used for surfing or windsurfing. They are fairly thin, and long enough to accommodate an adult and allow them space to move forward and backward a few steps either way.
The individual paddling, along with the board, are propelled through water through the use of a paddle with a single blunt blade; it is long, allowing for a good potential of steadying and reach. This type of activity can be performed on lakes, oceans, ponds, or any other form of water that is has a low level of waves or rapids.
Those that are more experienced can perform this activity on choppy waters because the boards themselves allow for more stability and more competent paddlers can handle the jarring that the water may provide. Fortunately, this is one activity that can almost be performed by anyone.
It does require balance and strength, but these are things that can be built up over time. The more experienced one becomes, the easier it is to attempt it on different levels.
Paddle boarding can be performed on almost any body of water, so make use of those that are near to you. Novices may want to pay for instruction so that they understand the basics of the sport before attempting it.
However, it is fairly self-explanatory and experienced surfers, especially, should be able to figure it out easily. This activity mostly requires the use of the arms and upper body, but the legs and core will also be necessary to steady the body and help to stabilize it.
Because it uses so much of the upper body, this workout can be improved with strength and core training. To improve your stand up paddling skills, try to focus on increasing the strength in your abdominals, upper back, biceps, and triceps.
Utilizing hand weights is a great way to increase the power and muscle endurance and strength in your arms. Try a circuit of bicep curls, ten to fifteen reps at a time for three or four sets.
Use enough weight that you feel resistance and have to struggle a bit, but not so much that you have a hard time lifting the dumbbells or performing the necessary repetitions and sets. To work the triceps, hold the dumbbells parallel at your sides.
Using one arm at a time and keeping your elbows locked and straight, lift your arm up and to the back. Do not try to lift the weight so high that you feel strain, but you should definitely feel resistance.
Keep the top of your hand facing forward and the palm facing toward the back. If you wish, you can research other exercises that will increase the upper back and arms.
As far as strengthening the core, focus most of your strength training energy on the abdominals and back. This will help give you stability when standing on the board and give you extra oomph behind your arms to propel the paddle.
Perform a circuit of crunches at least every other day, and make sure to also work the oblique muscles. Though paddling takes a good deal of strength, it does also call for cardiovascular fitness.
For personal fitness and health, you should be partaking in at least four cardio workouts each week. For optimal heart health, these should be around twenty to thirty minutes in length and performed at a moderate intensity.
Run on a treadmill or elliptical machine for thirty minutes each day, or at least several times each week and you should find that you have the endurance to paddle while standing for a long period of time. Not only is this essential to optimal performance, but will increase your overall physical fitness.
Stand up paddling is one workout and activity craze that is predicted to take off in popularity and prevalence quite quickly; it is fun and great for the body, and can be practiced in warmer climates. Adopt this activity into your fitness routine, and you should see the benefits of increased strength and stamina in no time!
Author Resource:-
Tommy Greene has worked and helped people in the health and fitness industry for more than 20 years and recommends the best treadmill reviews.
![[Valid RSS feed]](http://www.massagebyben.com/articles/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites 