Stand up paddle boarding: fitness benefits

The first time I tried stand-up paddle boarding was at a college fun watersports competition. I was entered for the stand up paddle race, even though I had never set foot on one before. However, it sounded like something I would definitely be up for as I have enjoyed surfing from a young age. I did quite well and wanted to keep doing it. Last year, my mum got the memo and I was very lucky to be given a stand up paddle board (SUP) for my birthday. This watersport has become quite popular, particularly within the summer season. This is probably because of how fun it can be as well as it becoming a fitness craze.

It is possible to use a SUP board to surf as well as paddling longer distances and going on little adventures along coastlines. I enjoy long paddles and since discovering that it has lots of positive effects on fitness whilst being super fun, I seem to replace a run for a paddle in the sun quite often. These are some fitness benefits which stand up paddle boarding has on your body:

◆ Gives a full body workout due to the fact that the legs and core muscles are being used for balance whilst the upper body is using strength and endurance to paddle the board and create movement. 

◆ Helps improve balance as this sport consists you standing upright whilst moving through water — if you have lack of balance then you may find yourself in the water a lot, however get back up and keep trying!

◆ Improves cardiovascular endurance if carried out a lot and for a long period of time. This is because it does increase heart rate if you push yourself to go further and faster.

◆ Tones core muscles such as the abdominals and glutes from the tensing motion, which is carried out for balance and movement of the board — so girls, if you are looking for a fun activity, which will also gain you that awesome toned butt and abs then this is the sport for you.

◆ It reduces any stress which has been built up because of the endorphins being released like in all physical activities, but as well as the fact that you are somewhat gliding through water with no other worries at that present time. 

July: Favourite fitness session of the month

So I have decided to share with you my favourite fitness session of the month, every month. I hope it will give you ideas of sessions to carry out in your own back garden and with the minimal equipment necessary. 

This month's fitness session is a circuit of different exercises using dumbbells, kettlebells, skipping rope and your own body weight. Here it is…

Burpees with dumbbell row / Holding dumbbells in your hands, carry out a burpee (shown below). Then when getting to standing position carry out a dumbbell row. To do this, bend your knees slightly, push your bottom out, reach down to your knees with the dumbells and pull them up to your hips. Once carried out five rows, go back to do a burpee again.

Kettlebell swings / Hold the kettlebell with two hands and get into the starting position for a regular squat. Squating down, swing the weight through your legs and then extending your legs swing it up in front of you. Make sure to keep your arms straight but not locked. Repeat this action using your legs to drive the movement of the weight. 

Halo with kettle bell / Holding the kettlebell with two hands, raise it above your head making sure your body is balanced and upright. Rotate the weight around your head so that it goes across your face and then behind the back of your head — in a halo like motion.

One legged pec fly / Start by standing on one leg with the other reached out behind, leaning your body forward. Then using dumbbells, carry out a pec fly which involves bringing the weights together in front of your body (with a slight bend in elbows) and then separate them taking the weights out to your side, still keeping the elbows slightly bent. Make sure to keep your balance and swap legs regularly.

Skipping / This involves increasing your heart rate by carrying out quick skips. Keep posture good by staying upright with shoulders back and abs tensed.

Kettlebell sit up twists / Sit down with knees bent and hold the kettlebell with both hands. Move the weight from side to side so that it is nearly touching the floor on either side of your body. To make this exercise harder, why not try lifting your feet of the floor and leaning back.

These exercises can be performed for 1 minute each and then moving onto the next one straight away. Repeat this circuit 3-4 times, depending on time limit and personal fitness, having a rest in between circuits. Make sure to stretch properly afterwards to reduce the aching pain the next day. 

Want to increase the intensity of this session?

• increase weight of kettlebells and dumbbells
• increase time of each exercise
• add in a run between circuits
• reduce rest time between each circuit
• simply increase own work pace such as quicker burpees and faster skips

Back Pain in Surfing

As part of my research investigation subject in college, I have had to work on a project of my choice which relates to sport. So I thought that I would pick something I would enjoy researching. With the help of my Dad who suffers from back pain, I came up with this research question.

Is back pain common in surfers and what is the reason behind it? 

The project started with finding any current research on the subject and surprisingly there was quite a bit out there. It is widely believed that back pain is caused by the prone paddling position, and some believe that it is due to the lack of efficient stretching before and after surfing.

Through creating a questionnaire and getting 30 male surfers to fill it out, I was able to statistically analyse the data to see if there was any relationship between surfing and back pain. I also looked at how many of these surfers stretched before and after surfing and the percentage of these who suffered from back pain. Surfing experience was another factor which jumped out at me and so I decided to make up a graph for this as well.

So what did I discover 8,000 words later...

My final discovery was that the prone paddling position (lying down with shoulders, chest, neck and head arched up) does have an impact on back pain. This conclusion was made rather clear because of the percentage of surfers who paddle in this position who suffer from back pain. Another discovery was that all the surfers who suffer from back pain have been surfing for three years or more, which is probably because of their body being put in this position for a very long time.

I would love to continue research on this question because there are some unanswered queries such as whether stretching helps reduce back pain in surfers. It would also be interesting to carry out the same research project but on 30 female surfers instead and see whether there are any changes in the data collected.

Thanks to everyone who took part in this research and I'd love to hear of anyone else's issues with back pain in surfing or any other sports.

My dad suffers from back pain and at 54 he is still awesome! 

When going to the gym I like wearing comfortable clothing, as well as ones that stand out and that I love! Also, taking and wearing the right accessories help me with my gym experience. Below are my favourite gym essentials, some of which I have myself and some which would be perfect and are on my wish list.
Adidas black tech fit / Full length leggings are great for the winter! Every sport brand and other brands bring out lots of different models in all sorts colours. Make sure to pick one which is stretchy enough to move around with at the gym and feel comfortable.

Fat Face Activ88 crop top / Fat Face has a great activewear range and this crop top comes in many different colours. I have the black version. It is very useful to wear under sports vests and is extremely comfy.

Nike Lunarglide 6 / I have recently bought myself these trainers and I love them! They are bright and vibrant so stand out when wearing darker clothing. They have lots of support for the ankle which provides stability when running and cushion your feet from the Lunarlon foam on the lateral side.

Nike elastika 2.0 / This tank top is great for those sweaty gym sessions as it is made from sweat-wicking fabric and has a comfortable fit, which will allow free movements.

Baby-G white BG1005M-7 / I have a similar G-shock watch to this one, it is very durable which is perfect for surfing and playing other sports. A watch with a stopwatch will help you keep track of timings of rest when carrying out sets, as well as helping with other training such as intervals.

Roxy virtigo hoodie / This is similar to a Roxy hoodie I own and is perfect for something to throw on before or after a gym session.

Black frill trim cable knit socks / These socks are from New Look and although they are not specific sport socks, I would still wear them to the gym because they bring a quirky touch to a gym outfit.

Nike sport water bottle / It doesn't really matter what type of water bottle you take to the gym. I own this one, its leakproof valve makes it hassle-free when running and performing other sports.

Apple headphones / When training at the gym I always listen to music, so headphones are crucial. I picked this pair made by Apple, which hooks over the ears for a more stable fit.