SUP Fitness: Great rewards, enormous benefits


Burn More Calories with SUP Fitness

Dockslocks locking system

Sup fitness: The measure of calories a person can burn while engaging in SUP fitness varies. Typically, men burn more calories than women. Wave paddling or racing will burn more calories than low impact paddling. Regardless, stand up paddle boarding will burn more calories than most other comparable activities, which makes this sport a great way to achieve strength and body toning. 

According to fitness expert aficionado Brody Welte, as interviewed by Terry Tomalin in the Tampa Bay Times, "The average male can burn between 800 and 1,000 calories per hour, with the average female burning about 500 to 700 calories per hour," he said. "Compare this to running on a treadmill or an elliptical machine, where an average male burns between 600 to 700 calories and the average female burns between 300 to 400 calories."

The following chart below is based on body weight for a casual 60 minute paddle.

SUP fitness benefits

Sup fitness: Stand up paddle boarding (SUP) is a great way to improve your overall fitness levels. Here are some of the main fitness benefits of stand up paddle boarding:

  • Full-body workout:
    Stand up paddle boarding provides a full-body workout that engages your arms, shoulders, back, core, and legs. Paddling is an excellent way to work your upper body muscles, while maintaining balance on the board engages your core and lower body muscles.
  • Builds core strength:
    Stand up paddle boarding requires a lot of core strength to maintain balance on the board. As a result, regular SUP can help strengthen your core muscles, including your abs and lower back.
  • Improves cardiovascular health:
    Paddling can help improve your cardiovascular health by increasing your heart rate and improving your lung capacity.
  • Increases endurance:
    Stand up paddle boarding is an endurance sport that requires stamina and endurance. Regular SUP can help increase your endurance levels, allowing you to paddle for longer periods without getting fatigued.
  • Boosts muscle strength and tone:
    The constant resistance provided by the water while paddling helps to build muscle strength and tone, particularly in your arms, shoulders, and back.
  • Low-impact exercise:
    Stand up paddle boarding is a low-impact exercise that is gentle on your joints. It can be an excellent alternative to high-impact exercises like running, which can be hard on your knees, ankles, and other joints.
  • Improves balance and coordination:
    SUP requires a lot of balance and coordination, making it an excellent way to improve these skills.
  • Burns calories and promotes weight loss:
    Stand up paddle boarding can help you burn calories, making it a great activity to support weight loss goals.
  • Improves flexibility:
    The movements required for stand up paddle boarding can help improve your flexibility and range of motion.
  • Reduces stress:
    SUP can be a relaxing and peaceful activity, which can help reduce stress and promote mental well-being.

Overall, stand up paddle boarding is an excellent way to improve your fitness levels and enjoy the great outdoors. It is a versatile and challenging sport that provides a full-body workout and numerous health benefits.

Can Stand Up Paddle Boarding Stand Up To Scrutiny?

NEW RESEARCH by ACE published August 2016 in "ProSource" magazine
https://www.acefitness.org/prosourcearticle/5997/ace-sponsored-research-can-stand-up/



5 "movement prep" excersizes to prepare for a paddle boarding workout from Paddlefit.

When preparing for a paddle boarding workout, static
pre-workout stretching is not as effective as "movement preparation" excersizes. The following link explains the difference:

Understand Movement Prep

See the following video


Every Body Can Benefit

People with all body shapes, sizes and ages, with or without athletic ability, are engaging in stand up paddle boarding as a fun fitness activity. It truly is for every body and everyone. Not only is it excellent core fitness, the toes, feet, legs, back, shoulders, arms and neck all work together in harmony—the whole body engages. Balance, strength, and endurance are exercised whether you are paddling or simply standing and balancing on the board. It’s easier and more efficient to propel forward, as opposed to simply standing on the board, in the same way you feel more stable while picking up momentum as you ride a bicycle.

An efficient, fun activity that improves your physical health, SUP fitness is achieved by just getting out and doing it—or you can up your impact by taking a social fitness class or work with a personal trainer. Stand up paddle boarding fitness can be meditative, calming, and tranquil or exhilarating, exciting, and just plain fun in the great outdoors.



Various SUP fitness disciplines and groups: 

SUPs are unsinkable! It is now common to see young children, youth, grandparents (senior fitness), moms and dads embracing this sport to have fun, stay strong, and keep fit. Even Fido loves to keep healthy.

Whether you choose the tranquil flat water way to fitness, frolic in the surf, race on the river or roll through over-the-head waves, stand up paddle boarding provides a superior core workout. As with any sport there’s some technique to learn, but the beauty of achieving fitness through this sport is the ease of the learning curve. Many experts say it takes as little as 20 minutes to learn to stand and paddle, so you’re on your way to health and fitness in no time. Once you figure out the balance and the stance, the paddling comes naturally. A little instruction—and you’re hooked! 


This video speaks to the basics in preparing for your workout. As well important safety tips for all to heed.


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The benefits are obvious: the challenge of yoga, with the challenge of balancing on water while performing yoga offers a fabulous opportunity for whole body strengthening and targeted core fitness

How about a casual cruise for a cause. The health benefits are the bonus.

Like any other sport, once you feel comfortable at a particular level you can challenge yourself with the next, gaining skill and fitness as you go.