Maybe you’re someone who just can’t get enough of the gym. Or, maybe you would rather chew your own arm off than get up at 5am to run on the spot or climb stairs going to nowhere while flanked by two sweaty old men. The fact is that for most of us lazy mortals, exercise needs to come disguised as a boatload of fun if it’s going to make the cut as a regular feature in our day to day.
If you’re still waiting to discover your calorie-burning passion that gets you out of bed before sunup, then SUP might just be the wake-up call you’ve been waiting for.
One of the most fun and accessible new sports around, SUP has been gaining massive popularity over the past few years. Not only is it a great way to channel your inner Kelly Slater even though you never learned to surf—it’s also one of the best ‘cheat codes’ around for burning the flab without any treadmills or sweaty geriatrics in sight.
Whether you’re already in love or just testing those tempting waters, come along for a deep dive into why SUP is one of the best new ways to level up both your physical and mental health—all while getting an invigorating dose of nature.
We’ll also offer some specific techniques and different workouts you can try out on the water, along with a few key tips to ‘idiot-proof’ your SUP workout so you don’t end up as the latest viral YouTube blooper.
Sound good? Let’s get paddling.
What is SUP?
Totally new to SUP? Then you might still be wondering exactly ‘WhatSUP?’, and why all the fuss. SUP, short for Stand Up Paddle boarding, involves you balancing on what looks like an oversized surfboard while you use a long-handled paddle to help you catch some waves or manoeuvre your board across calmer waters.
Depending on the location, the weather and water conditions, and your personal ambitions, you can decide whether you’ll be going for a leisurely paddle…a solo or family adventure to explore the waterways…or a fight to the death with King Neptune. (May we suggest the calmer approach when starting out?).
Whatever your goals for any SUP session, you’re pretty much guaranteed to get a decent workout in while soaking up some Vitamin D and a good few lungful’s of fresh air. Definitely a win-win in our book!
Featured Product: Monsoon Stand Up Paddle Board Kit
Nature’s Gym: The Advantages of Exercising Outdoors
Why spend 5 hours a week navigating the sweaty swamp of your local gym, when you can visit nature’s gym for free—no contract membership or clunky equipment required?
Getting your exercise outdoors with Stand Up Paddling is not only a much simpler and more convenient way to get your active hours in. Combining exercise with the experience of nature actually comes with the bonus deal of benefits you’ll never find while working up a sweat indoors.
We know that exercise helps our bodies deal with stress by releasing endorphins, reducing the levels of stress hormones in our body like cortisol, improving circulation and reducing muscle tension. Studies have also found similar effects come from simply spending time outdoors. The combination of fresh air, natural sunlight, and soothing sounds encourages our bodies to relax, get those endorphins going, and ‘decompress’ as we detach from the daily hustle of the concrete jungle. So, if you want to double down on degrading your stress levels and improving your mood, combining exercise with the outdoors is a double whammy.
On top of that, nature—especially where moving water is involved—provides an exciting and stimulating backdrop for workout sessions. Whether you go solo, join some SUP buddies, or take a family member or a pet along for the ride, you’ll be more motivated to get out on the water on a regular basis to take in the beauty of the big outdoors, and let off some steam. Not to mention burning a buttload of calories in the process!
How SUP can boost your health and fitness
SUP truly offers the full package when it comes to health and fitness. Aside from the bonus benefits of outdoor exercise for your mind, soul and sanity, SUP is also a one-stop shop for getting a full body workout that combines cardio, endurance and strength training.
Paddleboarding engages almost every muscle in your body, from your legs and core to your shoulders and arms, while the exertion of paddling is sure to get your heart pumping too. With the added resistance of the water, even simple movements like paddling and keeping your balance become a full-blown workout (with the option to take 5 for a dolphin selfie whenever you feel the need).
SUP is also low-impact, making it easier on your joints than many other types of exercise and high-impact sports. In other words, it’s a brilliant option for those with joint problems, and anyone who would still like to be friends with their knees into old age!
Let’s take a closer look at how SUP can help you level up different aspects of your fitness:
1. SUP for Core & Strength Training
One of the major upsides of SUP is that it engages your core like few other activities can. Because you’re standing on an unstable surface, your core muscles have to work constantly to keep you balanced and avoid embarrassing yourself in front of your SUP buddies (or your dog).
But it’s not only your core seeing some intense action—SUP is great for strength training all-round. When you’re paddling, you’re using muscles in your arms, shoulders, back, and legs to propel yourself and the board forward and stay balanced. The combined effect is an efficient way to build strength and tone your muscle, especially in those areas that may be difficult to target with traditional exercises (we’re looking at you, Rhomboids!).
2. SUP Cardio
Aside from engaging your core and some overlooked muscle groups, SUP gives you a killer cardio workout that doesn’t feel like a mind-numbing marathon. Paddling a board takes a lot of energy and is guaranteed to get your heart rate up quickly, particularly when there’s some wind, waves and water currents involved.
Whether you’re out for a calm Sunday paddle, doing some more intense interval training or racing your mates, paddleboarding on a regular basis is a sure-fire way to improve your heart fitness and build overall endurance.
3. SUP Cross-Training
Bored of the same old training routine? SUP isn’t just a standalone workout—it can also be an excellent cross-training activity that targets a range of muscle groups and keeps you on your toes (or rather, on your board).
Because SUP engages so many different areas while also honing balance and coordination, it can be a very effective way to improve your performance in other sports and activities. For instance, if you’re a runner or a cyclist, incorporating SUP into your training routine can help you build strength and muscle endurance, and avoid overuse injuries that can come with the repetitive movements of your usual workouts.
4. SUP Yoga
If you’re really looking to be one with your inner fitness guru and give yourself a new challenge, why not try some SUP yoga? (The dolphins are sure to be impressed).
You can go for a full-blown yoga session on the water, or simply take a break from paddling to incorporate some poses into your routine. Poses like the plank, downward-facing dog, and warrior can all be done on the board, and will help you get an even more intense core workout since you’ve got to work even harder to hold the pose on an unstable surface.
Not only does SUP yoga provide a full-body workout and improve flexibility, it also helps to cultivate mindfulness and relaxation. Being out on the water and surrounded by nature can be super calming, and the gentle rocking of the board can add an extra challenge to your yoga practice. Namaste on the water, baby!
Maximise your SUP workout: 4 ways to level up like a boss
Looking to really max out your SUP workout? Here are some specific exercises you can try incorporating to squeeze all the juice from your paddleboard sessions:
1. Paddle sprints: Channel your inner Olympian and go for some high-intensity paddle sprints. Race against the clock or challenge your friends for some friendly competition.
2. SUP HIIT: Amp up your cardio and strength training with some SUP High-Intensity Interval Training (HIIT). Paddle like a beast for a set time, then take a breather, and repeat. It’s a killer workout that will leave you feeling like a total badass.
3. SUP circuits: Create your own SUP circuit by incorporating different exercises like squats, lunges, crunches and push-ups on your board. It’s like having your own personal floating gym.
4. SUP games: Who says workouts can’t be fun? Play some SUP games like SUP Polo or SUP Tag to make your work feel more like play. It’s a great way to level up your skills while having a blast on the water.
Featured Products: Typhoon Stand Up Paddle Board & Bag
How to idiot-proof your SUP sessions (because we’ve all been there)
Okay, let’s be real. As awesome as SUP is, it’s not always smooth sailing (pun intended). Here are some tips to help you avoid the common pitfalls and foolproof your SUP workouts:
1. Start slow: If you’re new to SUP, don’t go for the gnarliest waves or the longest paddles right off the bat. Start slow, get comfortable with your board, and gradually build up your skills and endurance.
2. Wear the right gear: No one wants to be caught out at sea with their shorts down. Make sure you wear the right gear, including a proper life vest, sunscreen, and appropriate clothing for the weather conditions.
3. Mind the wind and currents: Keep an eye on the wind and currents before heading out. They can affect your paddling experience and make your workout more challenging or even dangerous. Plan your route accordingly and stay aware of your surroundings.
4. Stay hydrated: There’s nothing more idiotic than dying of thirst, surrounded by water. Take plenty of the fresh stuff along to keep hydrated and avoid some serious post-paddle sun headaches.
5. Master the dismount: Falling off your board is inevitable, but it’s all about how you bounce back (or in this case, get back on). Practice your dismount technique, learn how to fall safely, and get back on your board like a pro.
6. Laugh it off: Let’s face it, you might look a little silly at times, and that’s cool! Roll with the wobbles, wipeouts, and the occasional paddleboard yoga fail, and don’t take it all too seriously. After all, a good laugh is great for those abs, right?
Featured Product: Typhoon Stand Up Paddle Board
Where to get a sick SUP Fitness Kit in South Africa
And there you have it. SUP is not just a workout. It’s a fun, exhilarating, and effective way to boost your health and fitness while enjoying the great outdoors. With a little practice, some killer SUP workouts, and a sense of humour, you’ll be paddling your way to epic fitness in no time.
Ready to get to your first SUP training session? Check out the Stormfox SUP range online and set yourself up with a quality SUP kit and all the accessories you need to kick your training off on the right foot. If you need a little help, check out our handy guide on choosing a SUP that’s right for you.
Happy paddling, and may the dolphins be with you!