SUP Fitness: Great rewards, enormous benefits

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Paddle Your Way to Zen: SUP Fitness Redefines Your Workout

SUP fitness isn't your average workout – picture yourself gliding across sparkling waters, surrounded by stunning scenery, as you sculpt your body, boost your mood, and connect with nature (and maybe some awesome people too!). From sunrise paddles to sunset sessions, SUP fitness is accessible to anyone, ANY age, ANY fitness level. It's the ultimate all-in-one package: physical activity that's actually fun, outdoor adventure that refreshes your soul, and social interaction that keeps you smiling. So, ditch the bland and embrace the blue – SUP fitness is waiting to transform your life, one stroke at a time!


Can Stand Up Paddle Boarding Stand Up To Scrutiny?

RESEARCH by ACE published August 2016 in "ProSource" magazine

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

Dockslocks locking system

The significance of SUP fitness lies in its multifaceted benefits for physical health, mental well-being, and overall lifestyle improvement. Here are some key points illustrating its significance:

  • Total Body Workout: SUP fitness engages multiple muscle groups simultaneously, including the core, arms, legs, and back. This comprehensive workout helps improve strength, endurance, and balance.
  • Low-Impact Exercise: Despite its effectiveness in providing a full-body workout, stand-up paddleboarding is relatively gentle on the joints compared to high-impact activities like running. This makes it suitable for individuals of various fitness levels and ages, including those recovering from injuries.
  • Outdoor Enjoyment: SUP fitness allows individuals to exercise in natural environments such as lakes, rivers, or oceans. Being outdoors can enhance mood, reduce stress levels, and increase vitamin D production.
  • Variety of Activities: Stand-up paddleboarding offers a range of activities, from leisurely paddling to more intense activities like racing or surfing waves. This versatility allows individuals to tailor their workout to their preferences and fitness goals.
  • Calorie Burning: As mentioned earlier, SUP fitness can burn a significant number of calories per hour, making it an effective option for weight management and fat loss.
  • Accessible to All: Unlike some sports that require specific skills or training, stand-up paddleboarding is relatively easy to learn and accessible to people of all fitness levels. With proper instruction and practice, individuals can quickly grasp the basics and start enjoying the benefits of SUP fitness.
  • Social Engagement: SUP fitness can be enjoyed alone for solitude and reflection, or with friends and family for social interaction. Participating in group paddleboarding sessions or events can foster a sense of community and camaraderie.
  • Mindfulness and Relaxation: Being on the water promotes relaxation and mindfulness. The rhythmic motion of paddling, coupled with the soothing sounds of nature, can help reduce stress and promote mental clarity.

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.

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.

Home - where it all started

SUP kids

SUP core fitness

SUP rehab

SUP fishing

New! Comments

Have your say about what you just read! Your paddle boarding comments, stories and ideas are valued! Many thanks!

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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.