Exercises to prep you for Stand up paddle board workout

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.

How To Store An Inflatable paddle board For Winter

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.

Inflatable Paddle board buying Guide: How to Choose Your First Stand Up Paddle board ?

Inflatable Paddle board buying Guide: How to Choose Your First Stand Up Paddle board ?

Inflatable Buying Guide : How to Choose Your First Stand Up Paddle board ?

Choosing a Paddle board can often be overwhelming due to the numerous options available. That’s why we put together this Guide in order to simplify the process of selecting and buying an inflatable stand up paddle board. This paddle board buying guide should answer all your questions about what is the BEST SUP for you. And if you have more questions, read Top 20 questions about inflatable paddle boards and if we missed an answer feel free to contact us.

First, let’s start with the essentials elements you need to start paddle boarding your favorite lake or ocean. Your paddle boarding equipment will include a stand up paddle board, a paddle, an ankle leash and a life jacket vest. There are lots of other paddle board accessories/gear that you might need while stand up paddling but this is the minimum to get out while being safe at the same time.


The PaddleBoards

The most important piece of equipment will be your paddle board. There are different types of sup board and each type of boards will be ideal for different paddle boarding exercise.

The Types of paddle Board can vary but the main styles of sup boards are sup racing, touring paddle board, all around stand up paddle board and paddle surfing.

Sup racing and touring paddle board are typically longer and narrower with a pointed nose or bow and a rounded hull. The typical length for race paddleboards will be 12’6 feet and 14 feet long while touring paddle board can go as small as 10’6 feet to 11 feet. The pointed nose or bow cuts through the water more efficiently and requires less effort to paddle longer distances.
This makes these sup board great for use in flat and calm waters.
Race paddleboards tend to have a narrow width which can make them less stable and are more suited for experienced paddlers. A touring paddle board is usually a bit wider for increased stability and is well suited for anyone wanting to paddling on flat water.

An all Around stand up paddle Board is very versatile and very stable. This type of stability make these type of paddle board the best for a beginner or anyone who want to paddle boarding very easy with stability. The all around sup offer a traditional surf board style plan hull and is between 10′ feet and 12′ feet long, and 29 inches to 36 inches wide.
All Around sup board are great for paddle board yoga, fishing and as an everyday paddling board (see our stand up paddle boards for sale here).

Paddle Surfing is a little bit different than paddle boarding because you are going to ride waves ! A Surf paddle board is usually shorter than a traditional sup in order to provide more maneuverability and responsiveness.
That’s why a surf paddle board will be in the range of 7’6 feet to 9’6 feet long. To adjust as best as possible the length of your paddle surfing board take into consideration your weight and surf skill. A paddle surfing board is less stable for flat water but excel in medium to large waves where quick response is necessary.
A PaddleBoard of this style is typically for a more experienced paddle boarder or surfer (see our sup surfboards for sale here). 

Paddle Board Length, Width and Volume

A Paddle board can come in all different sizes as we have seen above.So knowing your specific needs and ability will make the decision process easier. The most important thing with a sup paddle board is having one that works for your size. A Paddleboard needs to be large enough to support your weight and ability !

The Length of a paddle board

For a beginner or anyone who want a relaxing paddle board will need a board between 10′ and 12 feet in length. With a wide all around stand up paddle board, a longer sup board will provide more overall volume and be more stable.

Longer paddle boards are faster than a short sup board so take that into consideration when choosing. If your goal is to sup racing or paddle boarding long distance you will want a paddle board that is at least 11 feet for paddle touring and 12’6feet to 14′ feet long for more competion race (see our paddle board for sale here).

Paddle board surfers who are comfortable in the ocean and larger wavers will require a shorter sup surf board for more mobility.

The Width and Volume of a Paddle Board

A paddle board is made up to 36 inches wide to accommodate a variety of body types and different paddle boarding levels. A SUP Board width is the most important factor in determining stability.
Wider sizes of inflatable paddle board are ideal for larger people or a beginner. The added width and thickness of an inflatable sup help displace your weight in the water.

Larger people should aim for a paddleboard at least 30 inches width and with more volume.

Smaller people can use a narrower and lighter sup paddle board since they don’t need as much displacement in the water to counter their weight. A good starting point would be 29-30 inches wide and with less volume for their inflatable stand up paddle boards.

These are just guidelines for a starting point when buying an inflatable SUP. As you become more familiar on the paddleboard you may find that you prefer a larger or smaller sup board for one reason or another. That’s what is so nice in paddle boarding, there is a huge variety of sup paddle board that allow you to choose how you want to ride !


Construction of a Paddle Board

A Paddle Board can be made with different materials;  most of the technology has been carried over from surfboard or canoe kayak.
Here are the 3 most common materials used for the constructionof a paddle board :

Fiberglass paddle board

Fiberglass is the most common material for a hard stand up paddle board. The construction technique vary from manufacturer to manufacturer of paddleboards. Some paddle board factory use a sandwich construction that integrates wood and fiberglass to add durability and stiffness to their sup boards.

Paddle Board Rotomolded 

Paddleboard rotomolded are made with a durable plastic exterior with a rotational molding process. These sup paddle board are usually the cheapest but the heaviest !

Inflatable Stand Up Paddle Board

An inflatable paddle board is very durable and can be used for a variety of paddle boarding. The inflatable sup are made of PVC with drop stitch construction. The BIG ADVANTAGE ofan inflatable paddleboard is that you can easily transport it and store it ! (read Why buy an inflatable paddle board over a traditional hard paddleboard ? ).
Our inflatable paddle board all come with a backpack so that you can roll up the sup when not using it and store it easily. An inflatable sup can range in price and style (see our inflatable stand up paddle board sale here).


A paddle board Fin

The fin of a paddle board is what allow the sup to be navigable .
There are a few different paddle board fin configurations available :

Single paddle board fin

A single fin is the most common configuration for a paddle board. A large fin for a paddle board slides into the finbox and is tightened with a nut and screw. The finbox usually allows some forward and rear adjustment of the inflatable paddle board fin placement. With the fin closer to the tail the sup board will track better which is ideal for flat water such as lakes. With the fin moved forward it will allow the paddleboard to turn easier which is better for paddle surfing.

A paddle board thruster

This is a 3 fins configuration with 1 in the center and 2 side fins on the sup paddle board. The center fin can be the same size or larger than the sidesfins (larger will add more traction and speed control). A Thruster is the most common fin setup for paddle surfing. With the surf board thruster your ride will be more stable.


A 4 fins “quad” setup is only a surf configuration that will be available on some advanced surf paddleboards. This style generates speed and forward momentum for fast and responsive turns of the sup board. 


The paddles of the sup

A paddle board come with a paddle. You have 2 options for paddles: fixed length or adjustable length.And the type of material can be different too.
A beginner should go with a straight shaft and an adjustable paddle that will allow multiple people to use it.

An adjustable paddle is ideal for multiple people and paddle boarding in different conditions. The paddles can be lengthened or shortened as needed. For this reason the adjustable paddles offer the most versatility and should be bought by a beginner.

A fixed paddle come in an unique size with a seperate handle. The shaft is cut to whatever size is desired and then the handle is binded to the shaft with epoxy. A fixed paddle have less flex and can be lighter and stronger than an adjustable paddle. 

The construction of the paddles need also some consideration. A general rule is that a stronger and lighter paddle will be more expensive than an heavier one.

Carbon paddles are the most popular choice since they are very lightweight and very strong. You can get a carbon paddle in either fixed or adjustable length.
A light paddle will make an important difference when you spend a lot of time on the water paddle boarding !

Aluminum paddles are very durable and affordable but are heavier than the carbon ones.


Ankle Leash

An ankle leash is attached to the rear of the sup board and the other end is wraped around your ankle. So if you fall, your paddle board won’t go away from you !
When choosing an ankle leash you need to take one that is about the same length as your paddle board. Why ? Because if you fall you don’t want the board to hit your head ! 


A life jacket vest or Personal Flotation Device (PFD)

When you are outside a designated swim and or surfing area, most local law stipulate that you need to have a life jacket vest or a personal flotation device with you.


Check out our stand up paddle boards for sale below

Top 4 reasons to do stand up paddle board this Summer

Top 4 reasons to do stand up paddle board this Summer

Top 4 reasons to do stand up paddle board this Summer

Paddle board is a good exercise for your health and here is an article to read more about that (8 Health Benefits of Paddle Boarding).
But during summer when you want to have Fun and Party, paddle boarding is even better to practice to keep a balance between the Fun and your Fitness exercises.


1. A paddle board can be inflatable!

Nowadays inflatable paddle board are of such good quality that they are better than most hard sup paddleboard (read Why buy an inflatable paddle board over a traditional hard paddleboard ?). So when you go to your vacation it’s so easy to get some space for your inflatable sup and its bag.
Inflatable stand up paddle board can easily be deflated and rolled up small enough to put in your trunk or the backseat of your car and they are very light. So no space needed and no weight are 2 reasons to get your inflatable paddleboard with you. And once you arrive at the beach or by the lake you will be so pleased to be able to enjoy a good ride on your stand up paddle board.


2. A paddle board session can make you burn more calories than a gym session

When paddle boarding, the intensity of your practice is up to you. You can paddle board slowly and enjoy the view around you. Or you can paddleboard in a race manner and then it becomes very intense. Or you can alternate your rhythm of paddle boarding. You can even do some paddle board yoga.
So either you paddle boarding san diego, miami or austin the session is up to you and can turn up the intensity at will or the relaxation mode!


3. Share your paddle board

What is nice about stand up paddle board is that it can be a solo activity or a shared one (read Why is paddle boarding so popular ?). You can go paddle boarding with your children, with your friends or even your dog. And whether you paddleboard on the ocean or on a lake, being with other people is always fun.
That’s the beauty of paddle board, it is multi facet in its practice which make it the perfect activity for the summer.



4. You can sleep on your paddleboard

What’s nice about your sup board is that if you don’t want to practice you can still use it to sleep on it! Indeed imagine yourself on the ocean or in the middle of the lake and having a “nap” on your board. How relaxing and resting do you think it’s going to be ? Being surrounded by water and silence is simply “WOW” so get your inflatable paddle board right now !


Why buy an inflatable paddle board over a traditional hard paddleboard ?

Why buy an inflatable paddle board over a traditional hard paddleboard ?

Why buy an inflatable paddle board over a traditional hard paddleboard ?

Stand up paddle boarding is no longer limited to coastal regions or places you can park right by the beach. Now you can enjoy your stand up paddle board anywhere with water, whether it is an ocean, river, lake, retention pond, or above ground pool. 


Inflatable Paddle Board Offer Greater Portability

The ability to quickly deflate an inflatable paddle board into a backpack gives you nearly unlimited storage and portability options. Whether you live in an urban setting with limited storage or need to travel to an exotic location via airplane , an Inflatable Paddle Board can easily be transported. Wherever your travels may take you, your inflatable sup will draw attention as people will be shocked to watch your backpack, in the matter of minutes, inflate into a durable and rigid Stand up paddle board.


Inflatable Paddle Board Are More Durable

The NEW Generation of inflatable paddle board have been found to be more durable than a fiberglass SUP.
And that’s because stand up paddle board made of fiberglass are prone to cracking and denting. Indeed, think about how often the sup paddle board might be knocked against a concrete dock or possibly hit a rock on the bottom of the river bed, etc…
Furthermore different research show a recurring complaint about the damage that took place during the shipping process. Despite paying expensive freight shipping rates, paddle board arrive damaged and/or cracked and have to be returned. You won’t have this kind of trouble with an inflatable paddle board (at least not with our inflatable sup). Our Inflatable stand up paddle board are amazingly resilient and the PVC material used can withstand normal wear and tear without the threat of ruining the sup board. You won’t need to be nearly as cautious when loading and unloading our inflatable paddle board from the water!


Inflatable Paddle Boards Can Offer More Stability

An Inflatable paddle board is nothing like other inflatable watercraft or floats. The drop stitch design allows it to be inflated to between 10 to 12 PSI which is incredibly rigid. Inflatable stand up paddle board are also several inches thick which provides stability you will be amazed with. The final product is a very firm inflatable sup board that is also easily to navigate in the water.


Advanced Paddle Board Technology

NEW GENERATION of inflatable paddle board can uses the latest grade PVC with drop stitch technology to engineer a durable and stable inflatable stand up paddle board. The durable PVC and drop stitch construction enables the inflatable sup to be less susceptible, than fiberglass stand up paddle board, to damage from docks, rocks, sticks, river beds, concrete etc.


So the winner is Inflatable paddle board!



During this Coronavirus outbreak and quarantine measures that affect most of the world we are still in activity and our suppliers still ship worlwide (with FREE SHIPPING in the US).

AND use the Coupon code " CORONA " to get 15% OFF of anything immediately.

Everything4Vacation Team


You have Successfully Subscribed!


Your Cart