Surfing: Fitness Exercises For Strength and Endurance

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Surfing is a sport that consist of 2 main aspects of fitness; strength and endurance. The following exercises will prove to be effective in training your body to be ready for surfing.

Muscle Strength – The following exercises require a dumbbell set. When using dumbbells it is important to have good technique for maximum results. Lift an appropriate amount of weight and do not overdo yourself. Use proper form by keeping your back erect, and feet shoulder-width apart. Do not be tempted to hold your breath as muscles need oxygen to function properly. Always take breaks in between workouts, and get a good night's sleep.

1) "Upright Rows"
• Stand up straight with your back erect (this will prevent any discomfort you may feel)
• Hold the weights in front of your thighs and slowly bring them up to your shoulders, with your elbows out to the sides.
• Slowly lower them back down and repeat.

Muscles Targeted: Rear Deltoids

2) "Military Press"
• Stand up straight with your back erect
• Hold the dumbbells at shoulder level, with your palms facing outward.
• Slowly lift the weights above your head, while keeping your arms straight.
• Bring the weights back down to shoulder level and repeat.

Muscles Targeted: Deltoids

3) "Curls"
• Stand up straight with your back erect
• Hold the dumbbells on the front-side of your thighs keeping your elbows at waist level.
• Slowly lift the weights to your shoulders.
• Lower them back down and repeat.

Muscles Targeted: Biceps

Core Strength – Requires a carpeted area or a exercise mat

1) "Bridge"
• Lie on your back with your knees bent while keeping your back in a neutral position.
• Tighten your abdominal muscles, and raise your hips off the floor until aligned with your knees and shoulders.
• Return to the start position and repeat

Muscles Targeted: Transverse Abdominal and Oblique

2) "Side Plank"
• Lie on your left side while raising yourself onto your left hand.
• Move your left shoulder directly above your left elbow.
• Make sure your whole body is aligned.
• Tighten your abdominal muscles and hold for 4 large breaths.

Muscles Targeted: All Abdominal Muscles

3) "Single-Leg Abdominal Press"
• Lie on your back with your knees bent with your back in a neutral position.
• Raise your right leg into the air so that your knee and hip are bent at a 90-degree angle.
• Place your right hand on top of your right knee while using your abdominal muscles to pull over knee toward your hand.
• Keep your arm straight.
• Hold for 4 breaths and repeat.

Muscles Targeted: All Abdominal Muscles

Endurance – Any public areas that you can swim / run at. Preferred place would be a beach.

1) Endurance Swimming.
• Start off with a 100m swim.
• Increase by 25m every week.
• 800m swimsuits should be your final goal.

2) Jump-Roping
• Obtain a jump rope or any other similar object.
• Start by jumping out slowly.
• Gradually increase your speed.
• Slow down toward the end of your workout.
• 10 Minutes is a good goal to shoot for.

3) Running
• Start out running in 100m increments.
• Increase your distance by 25-50m per session.
• Aim for 800m as a goal.

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