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Total Surfing Fitness - Maximizing Your Potential in Surfing

By Carolyn Anderson
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Expert Author Carolyn Anderson

Like any other sports, you have to be fit to enjoy surfing to the fullest Of course, with proper exercise and physical training, you will be able to unleash your body's full potential to perform your best in the said sport.

Indeed, there are a lot of challenges in the unique sport of surfing and you have to be fit to be able to do your best in the sport or competition. Here are a few exercises and workouts that will help you attain total surfing fitness for the sport.

Stretching is one of the things that you have to keep in mind before you start with any exercises. Developing your flexibility is important to help you avoid injuries especially that such sport requires a lot of challenges in the water.

If you want to maximize your power in surfing, you have to also focus on developing your core strength or the strength of your core muscles. Among the exercises that you can include in your core training are squats and planks and you may even use light exercise equipment for your workouts.

You can develop good control with squats as these are great exercises that you can start with for your total surfing fitness. The plank exercises on the other hand will also help you build endurance in your core as well.

Your training program should also include other exercises that strengthen your arms and shoulders to allow you to develop strength and speed in paddling over the waves. Weight training is a good exercise to help you build strength as well. You can make use of light equipment to help you develop body strength, such as lifting dumbbells while you are doing your workouts.

Swimming itself is a good exercise to help you develop your paddling skills. You can also do the training on sea instead of the pool to help you attune your body to the sea and to the waves itself.

Running is also a great cardio exercise good for your heart and also good to establish strength of your legs. Running on the sand is also a good way to exercise your legs to avoid lesser impact on your legs as well.

Keep in mind that in whatever fitness program that you have to follow, it is important that you have to consider the quality of your workouts and exercises. You have to consider also the frequency and duration, the intensity as well as the speed.

It is also important to consider stretching exercises to develop flexibility. This will help you avoid injuries in such a challenging sport. You can do stretching exercises before and after your training program to warm up and warm down your muscles.

Aside from doing some common cardio exercises as well as weight training exercises, you can also use some light exercise equipment to help you stay fit for surfing. Aside from dumbbells as a great addition to achieve total fitness, you can also use medicine ball or you can workout in the gym for your anaerobic exercises, but don't forget as well that attaining total surfing fitness means combining both anaerobic and aerobic exercises to maximize your potentials.


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Surf Fitness Training - Training Your Body For Surfing

By Carolyn Anderson
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Expert Author Carolyn Anderson

Surfing is indeed a wonderful and exciting sport but of course, along with the fun of enjoying this particular sport is the challenge of being fit enough to do your best and enjoy the sport to the fullest. To be able to learn a few tips on surf fitness training, here are some of the things that you might find useful.

To help yourself do your best in the sport, you have to plan your surf fitness training and find ways to make your body prepared and your energy optimized to tackle the challenge of riding waves and making good at it.

For your surf fitness training, you have to focus on your core muscles, your upper body, your lower body as well as developing overall flexibility to unleash your full potential to enjoy the sport and avoid injuries as well.

Of course, if you are conditioned and fit for the sport, you will be able to surf longer, and your turns and tricks are more powerful and smoothly done. With proper surf fitness training, you will be able to develop the balance, flexibility and core strength that are needed in executing your surfing tricks.

To start planning your surf fitness training program, you must consider adding some stretching exercises or flexibility exercises before going through the training itself as well as after your workout. If you decide to further your training to plyometrics, a little stretching will help you avoid injuries while doing your workout.

To develop your core strength, which is one of the most important considerations in surfing, you can do some squat exercises and plank exercises as well, and you can also make use of some light exercise equipment to help you develop strength faster as well. Dumbbells and exercise balls are among the most common and easier to use.

However, you have to keep in mind also that if you want to be physically fit for surfing, you have to focus not only in anaerobic exercises but also the aerobic ones. Of course, you will not only need the strength for surfing, but you will also need to improve your endurance for you to last longer and do better in surfing.

Among the aerobic or cardiovascular exercises that will help you unleash your full potential in surfing is to engage in swimming. Of course, it may be obvious, but then again, swimming is indeed one of the best exercises that can improve your surfing skills as well. Running is also another cardiovascular exercise good for your heart as well as in building endurance in surfing.

When it comes to anaerobic exercises, you can however choose a lot of workouts specifically intended for surfing. From shoulder press to press-ups, these can play a major role in improving your surfing skills. Another trend that many surfers are now looking into is yoga. Indeed, yoga can be a very good exercise to develop flexibility, stamina and power in your surfing. Thus, if you want to unleash your surfing power, you have to make sure you have a training program that fits your need in surfing.


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Exercises For Surfing - How to Stay Fit For Surfing

By Carolyn Anderson
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Expert Author Carolyn Anderson

Like many other sports, surfing has been one of the many exciting sports that people are engrossed with especially with those who love to go to the beaches. Indeed, surfing is a great sport to enjoy especially during summer when beaches are one of the best places to unwind and relax.

However, like many other sports too, you have to learn a few exercises for surfing for you to be able to master the sports and for you to be able to be fit to enjoy the sports and avoid injuries as well.

Of course, the exercises will be best if you do exercises that are best for a particular sport. A certain sport has specific demands when it comes to being physically fit for its challenges. Thus, if you love surfing, it is just right to learn a few exercises for surfing for you to do your best on the sport.

Keep in mind too that the effectiveness of your exercises and physical training is important in your sport. You have to take into consideration the type of exercises, the frequency of your exercises, the variation as well as the quality of your physical training, and of course, it is important to focus on some exercises for surfing and doing it at the right frequency and duration. Here are a few of the exercises that will help you do your best in surfing.

Squats are exercises good to prevent injuries in surfing. You can do the one-leg squat or other variations to help you maintain good control as well as good form. One-leg squats are great to develop balance, which is one of the important things you need to develop in surfing.

Plank exercises are also helpful in building endurance and stability that you will need in surfing. You can also add some leg lifts to help you also maximize the strength of your leg muscles that are necessary in surfing.

Crunches are also great exercises that can help you improve your core strength in surfing. You can also do reverse crunches as part of your workout. Aside from crunches, you can also do the air bicycling to help you develop strength in your core muscles.

To help you develop quickness of your feet and maintain your balance on the board, you can also add drop squats on your workouts. This will help you establish back your balance once you hop into your surfboard. Aside from drop squats, there are also other plyometric exercises that you can do to improve your balancing and agility to ride the waves.

Indeed, there are a number of specific exercises that you can do to improve and develop your surfing fitness. Aside from developing your core body, you also need to train and develop your upper and lower body as well as develop flexibility which is important in avoiding injuries in the said sport.

Keep in mind that exercises for surfing should also focus on aerobic and anaerobic exercises to help you attain your best performance in surfing.


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Could This Ancient Training Tool Be the Best Way to Get Fit For Surfing?

By Caroline Radway
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Expert Author Caroline Radway

As a surfer, and all round 'board sports' woman, I want my training to make my 'playtime' even more fun! I windsurf, surf, kitesurf, snowboard and have recently taken up stand up paddle surfing - my weekends are dedicated to whatever nature has in store, and if the forecast is for strong winds or massive swell, I need to be ready for it!

Unfortunately, sports that are weather dependent, such as surfing or windsurfing, can be infuriatingly unpredictable, and you can go months on end without a day where 'not being at work' co-incides with a good forecast! If you are a pro, then of course you can dedicate your time to searching out the right conditions, or being ready for them when they come, but as most of us have full time jobs too, we have to accept the fact that we can't be out there ripping it up as much as we might like.

So it makes sense to ensure that we are maximising our precious time on the water by being as fit for it as possible. And that's where kettlebells come in pretty handy...

Many surfers and other board sports lovers are by nature a little anti-'being indoors too much' so the idea of going from the office to the gym can be more than a little painful. Many will go begrudgingly because they feel they should and realise they need to stay in shape, but the love for sports that get you right out there in the elements means they are far happier in the open air. So the portability of kettlebells is a big plus - throw them (well, don't actually throw, but you get my point) in the back of the van (gotta have a surf van, but car will do) and take them to the beach or park for a workout, rather than cooping your primal self up in a sweaty gym!

Surfing requires a heady mix of strength, power, endurance, mobility, stability, balance and fluidity that can all be perfectly developed using a properly constructed kettlebell program.

The first hurdle a surfer has to contend with is a hard paddle out back in the first place. So you are going to need a strong back and shoulders, mobility through the shoulder girdle, a healthy rotator cuff and of course the heart and lungs to keep this all going as you battle it out past the white water.

Kettlebells make working the posterior chain a natural step, the basic swing strengthens the entire back side of the body, whilst also developing endurance by getting the heart pumping. Moving into snatches, and you have an even more powerful exercise for the surfer, as you strengthen and stabilise the shoulder and shoulder girdle at lockout, and the workload becomes even more intense.

A great way to condition yourself for the paddle out would be a 10 minute snatch test. Perform 10 reps on each side, resting between sets as little as you can but as much as you need, for a total of 10 minutes. Count your reps performed in the time period and aim to beat your number next time! The aim here is to ultimately rest as little as possible to get maximum reps in, so staying fluid and relaxed while working hard is key - again a great crossover, as paddling out into big sets you need to keep calm and focussed.

In addition, great exercises for paddling would include a supine KB pullover - lying on your back, feet flat and knees bent, hold the KB at your chest, arms almost straight, and drop the arms, hinging at the shoulders not the elbows, overhead almost to the floor, then return to the start position. Go as heavy as you can on this, or try one smaller kettlebell in one hand and alternate.

Flexibility and stability in the shoulders can be developed with the snatch, and also the windmill when the kettlebell is held in the upper hand - this is a vital exercise in the surfer's armoury as it strengthens the mid section while under torsion, providing a 3 dimensional approach to 'core' training that is so often overlooked in more conventional training.

So, you've made it out back, and your watching the sets roll in. You pick a wave and you have to sprint like mad to catch the bloody thing. So you are going to need some serious reserve capacity in that cardiovascular system to manage it. So ensuring you are performing hard, intense intervals in your training program. The snatch-test approach mentioned earlier should do the job nicely - but you could also consider adding in some shorter, even more intense intervals in addition. Try a heavier kettlebell than you use in the snatch test, and perform tabata intervals (20 s work, 10 s rest) for 4 mins total.

Next comes the 'pop up'. Explosive power, co-ordination and balance all come together in one fluid movement, and you will find that a core of steel will give you a significant advantage. Of course, there is no substitute for practicing the actual drill, so you could get yourself an 'Ollypop' towel and physically practice the 'pop' as part of your warm up. But in addition, you should include Turkish get ups (which are also great for the shoulders) as well as windmills as already mentioned. V sits with the kettlebell going through the same overhead motion as the pullover are also great, you can pull the knees in to your chest, or, taking it further, have the arms and legs straight and 'pike' up to centre.

Renegade rows are a staple favourite in any training plan as they are great for the core and the upper back, so these have got to be in a surfing fitness plan for definite! Combine with some press ups in the same position, either alternating each rep (row, press up, row, press up) or doing a set of one then the other. A bottoms up kettlebell low plank is also a good one to throw in for good measure.

So, you've mastered the pop-up and you're up and surfing! Front squats are a great exercise for the pop up and also for the ride itself, as they load up the core while developing leg strength. Squatting rock bottom is the key - once you have the mobility and strength to squat rock bottom with added load, you will feel how 'free' your legs feel and how you can surf fluidly with more ease and less effort. Single leg squats & deadlifts are also key exercises to include.

Training barefoot or in minimal shoes means throughout the entire training session we are strengthening up our feet - and while surfing, the feet are working hard to direct your bodyweight effectively into the board so you can turn and ride smoothly. I personally love to wear my Vibram Five Fingers as much as I can, not just for training - and as much as I hate wearing wetsuit boots unless I absolutely have to (i.e. my toes would otherwise drop off with the cold!) I think one of the reasons I love them so much is that they look a bit 'webbed' and remind me of being on the water! I have noticed that my toes have literally come alive since wearing them, and my feet are so much stronger. This has such an impact on how well you can control the board - it makes it worth the funny looks I get at the supermarket!

The beauty of surfing is that you are compelled to stay out as long as the conditions are firing, and having a solid level of fitness means you won't need to be cutting your sessions short as you haven't got enough in you to keep going. Making the most of days when the swell isn't pumping, and pumping some cast iron kettlebells instead, means you can jump in when the conditions call for it and make the most of every second!

Caroline is a Personal Trainer, Yoga Teacher and Kettlebell Instructor based in the UK.

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Learn to Surf Age - How Old Is Too Old to Learn Surfing?

By Tanya Braithwaite
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There is no argument that surfing is a rigorous sport, that requires a level of fitness a little higher than the average couch potato, but there are many factors to consider if you are looking at learning to surf at an age beyond your youth. If you are an active person with a clean bill of health then the only thing stopping you is YOU. You don't have to be Kelly Slater to begin to learn to surf, but leaning more toward Kelly than Couch Potato will certainly help. Fitness is an essential part of maintaining a good relationship with your surfing passion, but as you learn and practice, your fitness will also improve. Other factors to consider when deciding whether or not to give it a go are:

#1 Letting go of your ego

Lets face it, no one likes to look like a fool, especially an old fool!. You will need to get over the fear of looking stupid and remember that everyone has to start at the same place, young or old. No one really cares how much your ego is going to get bruised, so just get on with it. You're going to make mistakes and you will learn from them. If you're lucky, someone will snap a memorable pic of you with totally focused concentration on your face as a keepsake. Remember we all make mistakes out there no matter how good we are.

#2 The type of board you ride is important

Learning on any board that happens to be lying around may not be the best idea. Short boards are like greyhounds. They require a little more precision handling than a long board or a fun board, and unless you already have quite the balancing act, you will probably either pearl (nose dive), or bog the board down by laying too far back. This may prevent you from actually catching any waves at all. Your position on the board is paramount and you need the correct board to do this. The shorter the board, the smaller the balance point. The technology of soft boards has come along way in the last couple of years. Soft boards are great for the beginner because they don't hurt when you hit them, land on them or they land on you. An as older surfer, you may be carrying a few extra kilos, so the polystyrene foam construction of these boards is more than capable of supporting the larger body. These boards may not have the same prestige as a fiber glass board, but what would you rather have, a dented ego or a dented hide?

#3 Wearing the right gear

Having the right equipment means also wearing protection from the sun or cold, or protection from the wax on the deck of the board. In Australia, the "she'll be right attitude' is one that can have you paying dearly for that hour of fun in the sun the next day. Having the right gear, for example, a rash guard (rash vest) or a wetsuit can mean the difference between an enjoyable experience and one that can leave you feeling tired, sunburned, cold and/or covered in rashes. Technology has made suits more flexible and lighter, molding to the body contours and allowing more unrestricted arm and leg movements. Less restricted movements means your energy wont be sapped before you get to do what you are trying to do. If we are already carrying a few extra kilos, we certainly don't need the extra weight of ill fitting wetsuits holding excess water.

#4 Which surf conditions are best to learn in?

The solid waves of Western Australia or Indonesia can deliver a punchy reminder to get to the gym a little more often than you may be used to. The softer waves of the Australian Eastern coastline are perhaps a little easier on the body for a beginner. (I'm not suggesting crossing the Nullabor Plains for a surf lesson!). The water temperature is a matter of preference, but remember that although wetsuits protect against the cold, they also hold water in them and add weight to your paddling strokes and to your upper body and arms when trying to stand up on the board. This will cause you to expend more energy and fatigue to set in much faster. Cold water also slows down the body's reactions and numbs your outer extremities so you can't feel the board below your feet. Surfing in warm climate is more fun and less overall stress on your body.

#5 How do I know where to go out?

When embarking on a new location to go explore your new passion, remember to take heed of the surf conditions. Beach, reef, point, they all have dangers that you need to be aware of, rips, rocks, channels, currents, marine life. Watch to see how others treat the surf or ask a local. The differences between a point break and a beach break are as vast as the waves themselves.You can usually find a quiet spot on an open beach where you can ride the white water and try to stand up. Beach breaks can have dangerous rips and undercurrents so always go out with a friend, or surf where there are people on the beach. Often there is a designated spot for surf craft just to the left or right of the lifesaving flags on popular beaches, so help is nearby if you need it. These spots are indicated by a blue sign and a white arrow. Points tend to get a lot more crowded as they can offer protection from the winds when the beaches are blown out. Points can also offer more predictable waves and surf conditions for the beginner, but you will most likely find yourself in the water with quite a few other people. Go where you feel like you will be safe but not obstructing other surfers. If you are near a lifeguard tower, let them tell you about the current beach conditions,rips, channels and where or where not to go. They will know the beaches more than anybody.

#6 Get excited by the enthusiasm of others.

If you are still a little unsure about giving it a go alone, book a surf lesson with a bunch of mates who "have always wanted to try surfing". Surf schools will provide the right surf gear for the conditions to keep you warm and rash free and enjoying the lesson. You will learn and laugh under expert tuition in a safe environment and hopefully begin the amazing journey that is surfing. Surf schools teach people of ANY age, and even if the students are younger than you, they will more than likely admire you for having the courage to give it a go. Surfing is a sporting pass time that can be learned by almost anyone of any age...depending on physical fitness. Always remember, if you are in doubt about your physical capabilities, consult your Physician.


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Surfing For Fat Loss - Circuit Training With Personal Trainers

By Rob Nix
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Expert Author Rob Nix

Surfing is a sport and should be trained for in kind. Many styles of exercise forget about life's moments of enjoyment and the full movement your body needs to perform in order to swim and catch a wave. Many surfers want to stay active and meet ascetic goals. Losing weight can be made easy, while at the same time be training your body specially for surfing with special exercise designed to train your efficiency. This program was created specifically to exhaust the body's metabolic energy systems (in turn burn more calories with no extra time commitment) and the same time, train the individual for the sport-specific skills of surfing! The skills will help out a beginner by creating an on-land simulation, targeting specific muscle synergies to improve strength and stamina in even the best of surfers! And lets not forget the increased calorie consumption your body demands!

The workout consists of:
- Assisted Pull-ups 1set x max repetitions
- Superman Ball Pass 1 x 8-15
- Triceps Dual-Kickback on Swiss-Ball 1 x 10
- Swiss-Ball Swimming 1'30" interval training
- Core-Board Surfing 1-2'

The exercises are to be performed in series with minimal rest between each.

The pull-ups performed with wide-grip will incorporate larger muscle groups and offer more intensity. The aim is to fatigue and deplete the body's creatine-phosphate system, causing on a heavy reliance upon the glycolytic systems (sugar burning). The PULL-UPS are done on the assisted machine with however much counter-weight is needed to before a challenging amount of pull-ups. The SUPERMAN consists of lying face-down and lifting one's arms in the shape of 'V' (for those in shape, pass a foam-ball slowly from hand-2-hand). The goal is to lift your upper torso vertically off the ground while maintaining a butt squeeze to protect the low back. The following DUAL-KICKBACK is done holding dumbbells while lying belly-down on the Swiss-Ball. The elbows are bent to begin, alongside your torso. The action it to straighten the arms and hold parallel to the ground for 2", then lower to 90 degrees. Next comes the Swiss-Ball SWIMMING to shed the calories. So stay lying on your belly with the ball and grab a 1-5# dumbbell in hand. This looks like swimming freestyle with your arms as your belly rests on top. The secret to the fat loss relies upon the interval structuring. The time should be divided into regular speed strokes, sprint, slow & focused, then finish with a 100% sprint! Now comes recovery! Congratulations, grab a balancing board for CORE-BOARD SURFING! Balance on a board mimicking a surfing stance to bias and ride the imaginary wave and best of all, CATCH YOUR BREATHE! Now after a few weeks, you will feel leaner and ready to tackle the surf. Your physical skills will be honed more than ever and your inner-surfer will be released to dance across the face of a wave or feel great simply watching from ashore!

Layout PROGRAM DESIGN
SURFING circuit for FAT Loss!

1. PULL-UPS - working Lat grip or shoulder grip for beginner. 1 x failure. Working to deplete body of Creatine Phosphate System. Allow assist mode on machines but create difficult and make them drop weight given once in set.

2. SUPERMAN BALL-PASS - 1 x 15 passes to each hand. Use small 1kg medicine ball or foam for beginner. Lie on belly, palms up. Hold ball in a "V" position with arms and keep isotonic contraction of UE. Working to exhaust the bodies fast and slow-acting oxidative system. Attempting to focus on tiring lumber section ( erector spinae and para-spinals both specific to surfing and board control)

3. TRICEPS EXTENSION WITH SHOULDER EXTENSION SUPINE ON SWISS BALL DB. 1 x 10. working on hypertrophy adaptations while fatigued (often the wave endanger swimmers due to fatigue). Slow with 2" hold on top of kick-back, following through with shoulder hyper-extension with scapular retraction.

4. SB SWIMMING SUPINE ON SWISS BALL DB. 1'20 Interval.
30" regular
20" sprint
20" slow and focus on contraction (establish motor neurons and dendrite )
10" sprint swim from the sharks!

Have doing swiss ball dumbbell row reaching outward to scapular elevation then depressed retracted and simulate swimming freestyle. Focus on scapular movement. This is to reach the heart-rate high range and give sport-specific movement and load.

All metabolic systems are now recovering but ready for final depletion.

5. CORE BOARD SURFING. 1 MIN TO 2 MIN. DEPENDING ON INTENSITY GIVEN. Acting an RECOVERY period. Stand on core-board and look side-ways as if surfing. For advanced maneuvers encourage BW SQUATS while riding the wave.


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The Rewards of Surfing

By Wayne Rubens
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Fitness for surfing involves a great deal more than just upper body strength. There are other aspects of total body fitness that you will need to address when taking on the adventure of surfing.

Prolonged surfing time will call for good endurance. Building strong stamina is essential for you to enjoy surfing for lengthy spans of time. Whether you are just getting into surfing or you are already experienced at the sport, you can develop better stamina with certain exercises.

Any endurance exercise such as cycling, swimming, or running will help you gain endurance. Try aerobics classes such as spin classes or other challenging endurance sessions. The key is to get this kind of practice in for a solid twenty minutes in a given session. Just by doing this, improvements will be seen.

Strength training to focus on the shoulders, chest, back, and arms will build the muscles of the upper body. Various exercises to improve upper body strength will be helpful to surfing. Pull-ups and push-ups and all basic strengthening exercises of that nature will be useful for developing upper body strength.

Rowing is an excellent practice to develop both stamina and strength. This will improve the strength of the deltoids, your shoulder muscles, and the legs, as you will use them for pushing while you row. Surfing requires paddling and rowing will certainly prepare you for this.

Strength and balance are needed in the lower body to support successful surfing. Weighted exercises such as lunges and squats can be helpful with this. There is a type of inflatable ball called a Balance Ball with which you can perform exercises to give you better balance.

One of the best methods of exercise you can use is Yoga. It may seem like yoga is not for the manly man surfing the waves, but try it and you will see that it is indeed a challenge. Once you reach a level with this practice where you can hold standing poses for a minute or more, you will have developed strength and balance.

Holding your stance on the surfboard is needed to ride the waves. Yoga gives you a powerful foundation to build a strong, balanced standing posture.


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Acquiring Body Endurance Through Surfing

By Jake Langston
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Consider all of the aspects of total body fitness for surfing. Upper body strength itself will not be enough. You will need to develop some other areas of fitness to be successful and improve your surfing technique.

You will need to build your stamina to a strong level of endurance for surfing. If you plan on spending any significant time on the board, stamina will be necessary. As a beginner or an experienced surfer, you can improve your stamina by utilizing particular exercises.

Attend aerobics or martial arts classes for a challenging way to gain endurance. Exercises like running, lap swimming, biking, or working with aerobic machines will build incredible endurance and you will experience positive results quickly. Practice for twenty minutes at a time, keeping a steady pace and improvement is assured.

Push-ups, pull-ups, butterflies, and bench presses are perfect exercises for building upper body strength. Any strength training which focuses on the chest and back as well as the shoulders will build surfing power. Don´t forget to train the arms as well because they will need stamina and strength for surfing.

To improve both strength and stamina in the arms, shoulders, and the legs, rowing is a practical exercise of choice. It will help you improve endurance and strengthen key areas of the body needed in surfing. Rowing prepares you for all the paddling you will be doing too.

Learn exercises with a Balance Ball at your local gym to focus on and enhance your overall balance. Do squats and lunges with proper form as well to strengthen the lower body. This lower body strength coupled with balance gives you a surfing advantage.

Yoga is something you must consider. Many men may feel like it is not for them, but simply give yourself a good week of yoga classes and you will see that it is not for the faint of heart. Yoga supports and develops both balance and strength. When you reach the level of holding standing yoga postures for over one minute, you have established a strong foundation in balance.

While you are surfing smoothly along the waves, your stance must be strong and balanced. Yoga prepares you for such a powerful stance like no other exercise can.


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Rashguard Shirts - Surfing Rashguard Shirts Protect Your Skin

By Justin Laubscher
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Expert Author Justin Laubscher

Rashguards are not just for kooks anymore. In fact, if you choose to trunk it without any sun protection, you certainly are a kook. Everybody is doing it these days including professionals like Kelly, Slater, Dane Reynolds, Taj Burrow, Chris Ward, Shane Dorian, Tim Curran, the list goes on forever. Today's surfing rashguard shirts combine innovation, performance, comfort, durability, and style with total sun protection for your skin. Don't be a Barney dude, get a rashguard today.

There are many types of surfing rashguards on the market today. The major surf companies: Billabong, Quiksilver, Body Glove, etc, all carry a large selection of surf shirts. There are a few different styles that are popular: lycra rashguards, surfing t-shirts, and neoprene/lycra hybrids. The purpose of this article is to fill you up with some good information on each of these styles so that you can choose which one is best for you out in the water.

The lycra rash guard is a tight fitting stretchy shirt best in warm water. The primary purpose of a lycra rashguard is sun protection. Many lycra rash guard shirts have up to 150+ SPF ratings. The surf shirts provide little warmth, but are quite comfortable and more effective than sunscreen. Lycra rashguards also work well underneath your wetsuit to prevent under arm rashes and skin irritation.

A surfing t-shirt is a relatively new style shirt. These are basically t-shirts, loose fitting, but have added sun protection. A regular t-shirt only has an SPF of 5, whereas a designated surf shirt has at least 50+ SPF. The only draw back to the surf t-shirt is that being loose fitting they often scrunch up during movements like ripping up a wave, or paddling, which can expose body areas making them susceptible to sunburn. Like a lycra rashguard, surf shirts provide minimal warmth, and are best used in warm water. These t-shirts are also great out of the water with the total sun protection.

The lycra/neoprene hybrid rashguard is excellent for cooler water or dawn patrol sessions. These rashguards combine wetsuit neoprene material with the light weight stretchy lycra to provide warmth, but with more freedom than your standard spring suit or short-john. A draw back to these is that they are quite expensive as compared to lycra rashguards or surf shirts, however you are definitely getting more bang for your buck. A cheaper alternative if you are on a budget could be to just cut the legs off your old full suit.

So there you have it, consider yourself up to date on surfing rashguard shirt technology. Next time you stop by your local surf shop you should see all the different types of shirts we just discussed. There are also many great online stores that carry all the name brands and have great discounts. Just watch out for cheap overseas rashguards that are not made in the USA that are not high quality at all. Make sure your rashguard is made in America to ensure quality. Again, don't get burned dude, cover up with a surfing rashguard shirt today!

Justin Laubscher is co-owner of The Beach Depot, an excellent online store specializing in high quality rashguards and swim shirts and MySurfDVDs.com, another popular store that carries the web's largest selection of DVD surfing titles. World renown for his karaoke skills, Mr. Laubscher is also a drummer, former exotic dancer/model, Olympic curler, and expert in the field of sun protection.


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Surfing Legend Laird Hamilton's Workout Program

By Adam M. Johnson
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Expert Author Adam M. Johnson

A Real Fitness Role Model

Laird Hamilton is an iconic figure within the surfing community as has been named "all time best of the best." He has been able to achieve this status without even competing! He is married to a professional volleyball player and model, Gabrielle Reece. Not only is he an amazing surfer with a beautiful and talented wife, but he is also an inspiration to fitness enthusiasts everywhere. Laird Hamilton's physique and overall body composition is way more impressive than some of the top athletes in the entire world! So what does surfing legend Laird Hamilton's workout program consist of that enables him to stay in incredible shape all year long?

Get Out Of The Gym For Some Fresh Air

A lot of people can really achieve a much more attractive physique by spending some quality time outside the gym for their workouts. Focusing on cross training outdoors with weight training can really go a long way. Laird Hamilton is the perfect example of his fitness related lifestyle. He actively weight trains, but mixes outdoor activities to help him achieve some impressive low body fat levels. This is a great way to sculpt a near perfect body while having fun doing it.

Laird Hamilton's Style Of Workouts

Hamilton stays active pretty much every day. Even on his "rest" day he will go out and catch some waves. A typical week consists of circuits, surfing, biking, and beach workouts.

On Mondays he focuses on weight training with circuits. He likes to work his whole body with about 15-20 different exercises. His main goal on this day is to have a rest and set scheme that will enable him to reach around 100 reps total.

On Tuesdays, he takes his workouts outside for some fresh air. He is a big fan of mountain biking and sand training, so he will ride his bike around 2 hours and then finish up on the beach. On the beach he likes to do lunges, push-ups, and sand sprints with a log tied behind him. Now that is hardcore! He will then finish off the day in the water. These activities include regular surfing or wind and kite surfing.

Wednesdays are usually back in the gym for circuit training. Once his training is complete he likes to finish off his workout by taking a ride for 1-2 hours. It's not a bad place to take your bike since he spends most of his time capturing the views in either Malibu or Maui!

Thursday workouts can typically be something close to what he does on Tuesdays. He likes to ride his bike for 2-3 hours and work on his beach training routines. To finish off the day it's no surprise to find him out in the water with some kind of surfing activity.

On Fridays he is back at it with circuit training followed with more bike riding of 1-2 hours. Depending on the weekend, he will mix and match Saturday and Sunday for rest. If the waves are rolling in well enough to surf then he will do that on his rest days. If not, then his workout will consist of the same scheme on Tuesdays and Thursdays.

Incorporating Outside Activities With Weight Training For Peak Condition

As you can see, Laird Hamilton is the perfect example of how to attain an amazing looking body without being stuck in the gym day after day. You can learn a lot from him by including activities that you enjoy doing with weight training. Incorporating fun activities into your workout can help you stick to your fitness goals by consistently keeping things fresh. Sometimes we put too much emphasis on indoor activities and forget how beneficial it is for our body when we utilize the elements outdoors. This is how surfing legend Laird Hamilton's workout program can teach us how to stay active outside the gym while building an even better body in the mean time.


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