Perfecting Beginner Surfer Techniques is the process to progress. Surfing is more technical than everyone expects and the physical demands are greater than than most people can fulfill at the start. Most exercisers think they are doing enough until they meet the “surfing challenge”.
Surfing is one of the full body sports. Others might be gymnastics, yoga, or any contact sport. Most can be enjoyed at the participants level, but surfing requires a minimum to be successful. That minimum is a pretty high bar for most people.
Mastering the Basics for Surfing
The surfing process has three basic steps. Surfers have to catch the wave, stand up on the surfboard, and then ride it. Each step requires a different type of knowledge and judgement. I tell students it is about timing and rhythm. It gets very smooth when properly put together and thinking is not required as the proper techniques become instinct and muscle memory.
Catching the wave is about timing, judgement, and experience. They blend together. The surfer sees the foam or real wave. They know how to get in position. They get momentum to anticipate the push. They accelerate paddling at the right moment. When the wave pushes the board sufficiently, they pop up. Surfers practice this technique of wave recognition and reaction their whole career. Pros never stop learning.
The pop up is a body process that includes joints and muscles being at optimum fitness. Pros work as much out of the water cross training as time spent in the water. The better a surfer’s fitness, the longer he can spend surfing and the more challenging a wave he can ride.
The basics for a beginner pop up are getting a rear foot on the board and standing to place the front foot on the board. Many beginners can’t accomplish this smoothly because they don’t have the strength nor flexibility. It is full body strength with upper body, core, and lower body. It is full body flexibility including hamstrings, buttocks, and lower back.
Preparing the Body out of the Water
Very efficient upper body strength can be developed with push ups, cables, and some free weights or machines. Push ups are the minimum and I find sufficient. Every other day I do three sets of 45 push ups and push my maximum without straining to injury. Lower body and core strength can be influenced with squats and dead lifts. They can be executed without weights. Adding weights will improve the results. Proper form is necessary to prevent injury.
Aerobics are important for exerting effort and quick recovery. Walking is a start, but jogging or running is better. Biking, swimming, treadmills, hiking, and rowing machines all develop aerobic fitness. Fitness comes in degrees. Start with 10 minutes. Build to a half hour 5 days a week. If exercise is not intense, it can be enjoyed 7 days a week.
Intensity is better for aerobic fitness. Intensity can be increased in intervals with speed, endurance, and less time between intervals. I now try to exercise for at least two hours hiking and biking. I love the tiredness that occurs and the totally mellow feeling afterward. I am also proud of my work outs and look to keep pushing to reach three hour sessions. I have more time when I am not teaching surf lessons during the main season (spring and summer).
Weight loss may be a part of someone’s goals. I have recently lost 40 pounds and I find the oxygen uptake and lower weight are favorable for endurance exercise. My book and program on The 3 Week Plan is great for getting someone started in weight loss and strength building. I have a partner in PerfectBody.me for creating enjoyable meal plans and providing daily reminders about the right habits. (See the Home Page for more info).
Learn the techniques, practice pop ups out of the water in your living room, and get fit. You will become a great surfer.
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The Perfect Start to Lose Weight and Get Fit
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You Have to Get Started to Reach Your Goals. Quick Start to Change your Lifestyle
See Surf Packages and PerfectBody.me meal plans.
Get my new book Get Fit to Surf
Its time to get back in shape. This book discusses strength, flexibility, stamina, and nutritional needs for getting in shape and losing weight. It is the great guide to get back to fitness for all your recreational desires. If you can surf, you can do most anything.
Buy on Kindle for $5.99 or Paperback on Amazon for $7.99
Get the Learn to Surf Guide Course in Kindle, Paperback or Audio
A great 29 page course on the fundamentals of catching waves, doing beginner and advanced pop ups, riding real waves, how to do maneuvers on real waves, which surfboards to ride, and how to progress. Great for lesson preparation, after lesson review, or learning on your own.
Kindle price $2.99 on Amazon. Paperback price $6.95 on Amazon. Audio download price $7.95
Everybody Can Surf
To read a great book for getting in shape to surf or getting in better surfing shape, read my new book Everybody Can Surf, a Health, Fitness, Nutrition, and Surfing Adventure
Description:
Get healthy and fit to surf or set a goal of surfing to improve weight, fitness, nutrition, and health. This guide by a surf instructor/health coach/personal trainer gives the short version of how to lose weight, get strong, build stamina, develop nutrition, and learn to surf. Surfing is a lifestyle enjoyed by millions and so is fitness. Fitness creates opportunities to enjoy life through lots of different kinds of recreation. No need to stand on the sidelines while others are having a great time. Start your program to health with easy steps and progress at your own pace. That is the secret to maintaining a lifestyle. Do it at your pace. This book will start you on the path.
Buy the E book on Amazon for $5.99
Buy the Paperback on Amazon for $7.99
Seniors Get Fit to Surf
Description:
Seniors often ask if it is too late to learn to surf. Age is functional not chronological. If people have been exercising and maintaining body strength, surfing can be accomplished. If people have not been exercising, then getting in shape to surf could be a life changing move. Learn how to develop strength, flexibility, and stamina to learn surfing. If you are in surf shape, you could pursue most any recreation.
Buy the E-book on Amazon for $5.99
Buy the Paperback on Amazon for $7.99
