s with any kind of physical exercise, start with stretches. Anything to lengthen your muscles, open up your chest and get your blood flowing is a good thing. If you’re stuck for ideas, look to sup yoga for inspiration. Some simple poses and sun salutations will prepare your body for a day on the water on a paddle board.
Before you start paddle boarding, you need to prepare your whole body. Don’t just stretch your legs and forget about your upper body: try pushups, squats and twists to work all your muscles and even joints like your shoulders.
Aim for a medium intensity prep workout which lasts around five minutes. This will get your heart pumping without burning out before you even begin doing your sup activity.
The benefits of preparing a few days ahead of your first paddleboard SUP attempt
Getting your body used to some of the movements and strains that it might encounter while paddle board will help to reduce the shock once you’re actually out on the water.
By stretching or exercising for a few days before you start paddle boarding on your sup, you’ll increase your bloodflow to your muscles. Provided that you don’t overdo it, this will encourage your muscles to loosen up, making them comfortable, flexible and receptive to training.
In addition, the connection between your brain and your muscles recovers very easily. If you don’t prepare physically in the days before you try Stand UP paddle board, these receptors won’t fire as quickly as they could. However, by getting in some quick and simple exercise before your first paddle board SUP attempt, you’ll warm up these connections, resulting in an efficient, co-ordinated workout.
It’s best to aim for a combination of aerobic and anaerobic exercise to prepare both your muscles and your cardiovascular system. These exercises should be equal and balanced, preparing your body in its entirety.
In addition to choosing exercises to prepare your heart and muscles, you can start to strengthen your balance by standing on one leg, squatting and flexing those ankles. The exercise in the video below is for advanced paddle boarders but gives a great example of a targeted board SUP prep workout.
For your first inflatable SUP attempt, training for a day or two beforehand should be sufficient.
However, if you’re training for a paddle board racing competition, you should start implementing a training program a few months in advance.
There are many different factors which affect how many calories you burn with paddle board fitness, including the intensity of the workout and how much time you spend on the water.
However, on average, an hour spent casual stand up paddle boarding can burn up to 430 calories – around twice the number of calories that you’d burn by going for a stroll.
Combine SUP with yoga and you could burn around 540 calories in an hour, or take up paddle board SUP racing and you could burn almost double this amount.
When you compare these figures to other sports, it becomes clear that a day spent doing SUP fitness and training can provide a much better workout than many other activities. Going for a run burns approximately 650 calories per hour, while spending an hour on your bike only uses up around 480 calories.
With paddle boards costing hundreds of dollars and sprains making up 50% of all injuries, making a mistake on your SUP surf board can be expensive as well as painful.
We’ve seen just about every SUP surf boards mistake in our time, whether it’s to do with equipment, technique or attitude. Here, we’ve drawn on this experience to highlight seven of the most common mistakes among novice stand up paddle board surfers. Making mistakes is a huge part of the learning and growing process, but by being careful and following our tips you can eliminate as many of the risks as possible.
1. Choosing the wrong board
SUP surf boards are highly technical pieces of kit with increasingly impressive design features. As a result, it’s important to choose a board that’s going to allow you to get the most out of the sport.
Often, beginners use a SUP board which is either too big or too small for their size and weight. This mistake makes the whole activity frustrating as the board will be too difficult to maneuver and control. Start by looking at boards measuring around ten feet in length, but make sure to follow this up with research on the best SUP boards for surfing for you.
2. Starting too shallow
Heading out into the deep is daunting, especially if you’re new to the world of SUP surfing. It’s tempting to stick close to the shore, but it’s a mistake to start out in water that’s too shallow.
If your board is only just clearing the ground, the fins will sink into the sand. If this happens, you won’t go anywhere – and you could even do damage to your board. To avoid this, head for water which is about knee deep to give you enough ground clearance without being intimidating.
3. Being too ambitious
One of the biggest mistakes that beginners make is trying to do too much too soon. It’s dangerous to head out on the water on your own without having taken any lessons – if nothing else, you’ll be missing out on some health and safety basics. Although SUP surfing is relatively easy to learn, you shouldn’t rush to catch any waves too early.
Don’t run before you can walk – or rather, don’t surf before you can paddle. Be respectful of Mother Nature, be realistic about your skill level, and be sensible about the waves that you try to tackle.
4. Holding the paddle incorrectly
From hockey sticks to vacuum cleaners, there are so many other long-handled objects which are held with your hands close together, so it’s tempting to do the same with a SUP surf paddle.
However, if you hold the paddle like a push broomstick, you simply won’t get enough power to propel yourself efficiently. Instead, place one hand at the end (on the stirrup) and the other hand halfway down the length of the shaft, right between the handle and the blade.
When you place your paddle in the water, keep it upright at all times. If you hold the paddle with the blade far out to the side, you’ll just end up turning the board rather than moving straight.
In addition, hold the paddle with the blade angled forwards. If you hold it backwards, you’ll scoop the water upwards, lowering your board into the water at the same time.
5. Using the wrong stance
Should you use a simple paddling stance, a surf stance, or a combination of the two? With a sport that combines several different activities, it can be hard to know the best way to position your feet to get the most control of your board.
To start, make sure that you’re standing in the center of the board with your feet shoulder width apart. You’re aiming for as much balance and stability as possible, but standing further backwards will cause your board’s tail to dip and its nose to lift out of the water. As you become more experienced, you can place a foot above the fins when you’re riding waves as this will help you to drive your SUP board’s direction and movement.
6. Looking down
You should look at your feet to make sure you’ve got the correct stance, right? Wrong.
Your body has a tendency to follow its eyes, so if you look down you can lose your bearings, rock back on your heels and fall into the drink. It might seem counter-intuitive, but it’s actually far more effective to keep your head up. Look at the horizon and use your feet to feel your own stability and sense the movement of the water beneath you.
7. Not being aware of the surroundings
If you’re new to stand up paddle board surfing, losing track of your surroundings is one of the easiest and most dangerous mistakes to make. With so much to concentrate on your mind can become distracted – but this can land you and your fellow ocean-goers in trouble.
You should always keep track of the wind direction while you’re out on the water. If you feel a change in wind strength or direction, paddle back to a safe location as soon as you can, before you’re swept along towards a dangerous area of the coast.
Similarly, you should always pay attention to the other people in your surroundings. There is a certain unspoken etiquette among surfers, so be respectful of others. Avoid catching all the waves and don’t surf too close to others or someone will end up getting hurt.
If SUP surfing was easy, everyone would be doing it. You’re always going to make mistakes (no matter how experienced you are) and there are always going to be areas which you can improve.
However, by following these steps, watching online video tutorials and taking a few lessons, you’ll be well placed to skip out some of the most common SUP surf mistakes. The rest is up to you, so get out on the water !
Whether hot or cold, wet or dry, the weather always affects stand up paddle boards. The elements can cause perishing, weakening and other damage, so regardless of your area or the time of year, inflatable sup should be kept carefully.
Storage for inflatable stand up paddle boards should be the same during winter as it is in summer: keep them cool, dry and out of the elements.
It is possible to store stand up paddle boards fully inflated, but if you can’t see yourself using it much during winter months then it’s best to deflate it while not in use. If you’d rather not deflate it completely for whatever reason, partially deflate it to below 15 PSI – just remember to top it up again the next time you want to get out on the water.
You can take steps to protect the health of you and your family during a COVID-19 outbreak. Learn what you can do to plan and prepare.
Preparing Your Home for the coronavirus COVID-19
How can my family and I prepare for the coronavirus ?
Create a household plan of action to help protect your health and the health of those you care about in the event of an outbreak of COVID-19 in your community:
Talk with the people who need to be included in your plan, and discuss what to do if a COVID-19 outbreak occurs in your community.
Plan ways to care for those who might be at greater risk for serious complications, particularly older adults and those with severe chronic medical conditions like heart, lung or kidney disease.
Make sure they have access to several weeks of medications and supplies in case you need to stay home for prolonged periods of time.
Get to know your neighbors and find out if your neighborhood has a website or social media page to stay connected.
Create a list of local organizations that you and your household can contact in the event you need access to information, healthcare services, support, and resources.
Create an emergency contact list of family, friends, neighbors, carpool drivers, health care providers, teachers, employers, the local public health department, and other community resources.
What steps can my family take to reduce our risk of getting the coronavirus covid 19 ?
Practice everyday preventive actions to help reduce your risk of getting sick and remind everyone in your home to do the same. These actions are especially important for older adults and people who have severe chronic medical conditions:
Avoid close contact with people who are sick.
Stay home when you are sick, except to get medical care.
Cover your coughs and sneezes with a tissue and throw the tissue in the trash.
Wash your hands often with soap and water for at least 20 seconds, especially after blowing your nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food.
If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.
Clean and disinfect frequently touched surfaces and objects
(e.g., tables, countertops, light switches, doorknobs, and cabinet handles).
What should i do if someone in my house gets sick with the coronavirus covid 19 ?
Most people who get COVID-19 will be able to recover at home. CDC has directions for people who are recovering at home and their caregivers, including:
Stay home when you are sick, except to get medical care.
If you develop emergency warning signs for COVID-19 get medical attention immediately. In adults, emergency warning signs*:
Difficulty breathing or shortness of breath
Persistent pain or pressure in the chest
New confusion or inability to arouse
Bluish lips or face
*This list is not all inclusive. Please consult your medical provider for any other symptom that is severe or concerning.
Use a separate room and bathroom for sick household members (if possible).
Clean hands regularly by handwashing with soap and water or using an alcohol-based hand sanitizer with at least 60% alcohol.
Provide your sick household member with clean disposable facemasks to wear at home, if available, to help prevent spreading COVID-19 to others.
Clean the sick room and bathroom, as needed, to avoid unnecessary contact with the sick person.
Avoid sharing personal items like utensils, food, and drinks.
How can I prepare in case my child’s school, childcare facility or univeristy is dismissed ?
Talk to the school or facility about their emergency operations plan. Understand the plan for continuing education and social services (such as student meal programs) during school dismissals. If your child attends a college or university, encourage them to learn about the school’s plan for a COVID-19 outbreak.
How can I prepare for the coronavirus covid 19 at work ?
Plan for potential changes at your workplace. Talk to your employer about their emergency operations plan, including sick-leave policies and telework options. Learn how businesses and employers can plan for and respond to COVID-19.
Should I use soap and water or a hand sanitizer to protect against the coronavirus covid 19 ?
Handwashing is one of the best ways to protect yourself and your family from getting sick. Wash your hands often with soap and water for at least 20 seconds, especially after blowing your nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food. If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol.
Clean and disinfect frequently touched surfaces such as tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks. If surfaces are dirty, clean them using detergent or soap and water prior to disinfection. To disinfect, most common EPA-registered household disinfectants will work.
Everything to protect you and your family from the coronavirus is HERE.