Easy Surfing Fitness

How to be fit for Surfing? Surf Fitness Training Tips, Surfing Nutrition, Surfing Exercises

Easy Surfing Fitness - How to be fit for Surfing? Surf Fitness Training Tips, Surfing Nutrition, Surfing Exercises

Surfing Fitness Workout: Core training for surfers

hawaii-wave-surf-picture-2Surfing is a physically demanding sport and nothing can prepare you better to hit the waves than an extremely strong, flexible, and stable core. You need an effective surfing fitness plan to achieve that. The better developed your core, the better you will be able to rotate your hips for a bottom turn/snap/cutback, handle a big wave, duck, dive, and paddle out in the line-up. In almost every surfing movement, your abdominals are directly or indirectly worked. If you are a fan of pro surfing, I’m sure you have witnessed the chiselled midsection of all pro surfers.

Functional abdominal strength is quite possibly the most important factor for a surfer’s body. Your abs are at the centre of everything you do on the surfboard. They are engaged in every movement out on the waves, and the better developed they are the more prepared you will be.

In this exclusive video, Troy from Easy Surfing Fitness shows you how to perform 8 basic and extremely effective core exercises to build a stronger, leaner and fitter physique.

Whether your surf trip is coming in a few weeks or next year, you want to keep fit, feel good and look great all year.

If you like this video, you will love our full PRO Surfing Fitness Blueprint. It is packed with different strength and fitness workouts, nutritional advice, flexibility training and exercise descriptions and video. Download It Here

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Surf Fitness Diet: Eat more fibre, be fitter, surf better

fibreTo be a fitter and a more agile surfer, your diet plays a massive role in the way you feel and surf. It is as much important as your physical workout, so that’s why we pay so much attention to it in our Surf Fitness Diet series. Today we’ll talk about the importance of fibre and will teach you some ways to eat more of it.

Fibre can rev your fat burn by as much as 30 percent. People who eat the most fibre gain the least amount of weight over time, as per a report that was recently published in the journal Nutrition. Review author Dr Joanne Slavin says that fibre requires extra chewing and slows the absorption of nutrients in your stomach, so you feel full even though you haven’t stuffed yourself. You will also stay satisfied on fewer kilojoules. Aim for about 25 grams per day – the amount in about three servings each of fruits and vegetables. Here are some of our tips to add fibre to your diet:

  1. Bulk up your smoothies

Mix ¼ cup of flax seed into any blended smoothie to add 12g of fibre. Continue reading

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Surf Fitness Diet: 5 easy ways to eat more greens

Healthy-NutritionWith our increasingly busy lifestyles and abundance of convenience foods, it’s easy to forget your 5 cups of vegetables daily. To help you out, we’ve put together some easy  surf fitness diet tips and tricks to bolster your daily greens intake.

1. Include greens for breakfast: A great way to increase serves of green vegetables in your diet is to add them to your breakfast which is recognised as one of the most important meals of the day. Why not begin your day with a vegetable omelet, zucchini pancake or vegetable scrambled eggs. Zucchini contains a moderate source of folate which is important for cell division and DNA synthesis, good source of potassium which has a positive effect on reducing blood pressure and also contains moderate levels of B vitamins.

2. Add some vegetables in your snack: Snack on celery, cucumber and zucchini sticks with hummus or kale chips. Kale is known as a superfood because of its rich nutritional content of vitamins and minerals. It contains all 9 essential amino acids needed to form the proteins within the human body including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine – plus, 9 other non-essential ones for a total of 18. In addition it is also high in vitamin A, essential fatty acids, magnesium and calcium. Continue reading

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Where the heck are you running?

ostia-marathon-romeI’m not a massive fan of long-distance running.

Back in the old days, when we had to do it at school, I was bored. Every time I sign up for another charity ‘fun run’ event of 15-20km straight line jogging, I can’t wait until I am done with the run and just have the well-deserved beer at the finish line. I’m the type of person that loses motivation when I can’t see the finish line.

So what’s my motivation for training?

To paddle through a clean-up set, duck-dive a bomb and get in back in the line-up to catch another wave. To lift something heavy, sprint a short distance, to climb a rope up to the ceiling. That’s when I’m willing to work hard – even if my hands are hurting, or I’m trying to catch my breath while it is pumping out there. But I don’t feel like monotonously jogging 42 195 metres so that somewhere bloody far, I’ll see the finish line (that was already crossed by a bunch of Kenyans hours ago). I’m not willing to run 4 hours in a row unless Freddy Krueger is chasing me.

As you can see, this blog is not for fans of long-distance running. If you are a professional marathon runner, I am not sure if you’ll get much value here. At the very best, it might raise an already high level of cortisol from your long runs. Save your kidneys. If you really love it, then why stop running?

But if you are, like me, reluctant to run for an hour or two every day, I have good news: there is an alternative to be fit. To look great. To score more waves on your next surf trip. To be in a good shape – both aerobic and anaerobic. Continue reading

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2 surf fitness mobility exercises to try this weekend

surf fitness trainingHappy Friday, surfing athlete.

Here are 2 additional surf mobility exercises to try this weekend.

You want to loosen up and restore full flexibility in your arms, legs and core between the surf sessions. Breath squats incorporate deep breathing and stretching into a simple yet effective routine that targets the whole body. Once you are warmed up, move on to Climber stretch with rotations, which adds some strength component to this routine.

If you like these exercises, you will love the full PRO Surfing Fitness Bluepring. Get it here.

Continue reading

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Have you tried these surf mobility exercises?

surf fitness trainingHi, surfing athlete!

Surf fitness is not about lifting massive weights and building muscle mass that will scare off animals and small children. Although a strong and developed body is indeed impressive, you want to focus on functional exercises that make you a better surfer.

Have you tried these surf mobility exercises?

Restore movement into tight and restricted joints… loosen up, man! Continue reading

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How to improve your balance for surfing?

For best results, every surfing athlete would ideally focus on multiple-joint and multiple-muscle exercises. Unlike bodybuilders, it is not in your best interest to isolate small muscle parts.

If you want to builder a stronger, more stable posterior muscle chain (glutes, hamstrings, lower back) then you need to have a go at this exercise. As an added bonus, it will also help improve your balance.

Make sure you focus on having perfect form including keeping your back from rounding (you want to keep a straight back).

BOSU Bodyweight Squats

An advanced exercise that will challenge all your tendons, joints, and muscles while forcing you to keep supreme balance. Good balance is the key to success if you want to enjoy longer rides and avoid wiping out.

bosu squats

  • Flip the BOSU upside down and slowly step on with feet shoulder width apart.
  • Keep your core tight and squat down, just bending at the knees.
  • Perform slow and controlled squats while focusing on your balance and core stability.
  • For extra challenge, you hold your hands above your head as you squat.

Try this for breakfast tomorrow morning:

smoothieBlend the below ingredients until smooth, then serve in a glass:

  • 1 Apple(Sliced)
  • 1 Banana
  • 5 Fresh Strawberry
  • 1 Small Handful Raspberries
  • 1 Handful Spinach Leaves
  • 1 Cup Green Tea or Water
  • Few Ice Cubes

Learn more about surfing fitness: What Every Surfer Ought to Know

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Total Body Workout for a Surf Fitness Warrior

I stumbled upon this total body workout visual guide and have to share it, as it is very similar to what I do a couple of times a week at least.

It is a body-weight routine that will target your quads, frontal hip flexors, glutes, shoulders, triceps and core. All are important muscle parts for your surfing – stronger paddling, faster turns, leaner body and more stamina.

You don’t need any gym membership, equipment, fancy machines or a personal trainer. Credit to nelarey.com for this niceinfographic.

If you like this workout, you will love our PRO Surfing Fitness Blueprint that you can download here.

Enjoy!

surf fitness workout

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3 Core Exercises That You Need To Do This Weekend (#3 is Particularly Important)

kellyslater2Surfing is a physically demanding sport and nothing can prepare you better to hit the waves than an extremely strong, flexible, and stable core. The better developed your core, the better you will be able to rotate your hips for a bottom turn/snap/cutback, handle a big wave, duck, dive, and paddle out in the line-up. In almost every surfing movement, your abdominals are directly or indirectly worked. If you are a fan of pro surfing, I’m sure you have witnessed the chiselled midsection of all pro surfers. Here’s Kelly Slater looking at you!

Engaging your core muscles daily will give you the muscular endurance and functional strength that will enhance your surfing ability. You use them in every movement out in the waves, and the better developed they are, the more ready you will be!

Here’s 3 Core Exercises That You Need To Do This Weekend

Continue reading

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20-minute Surf Fitness Workout

surfer airIf you are struggling with time and only have about 20 minutes to exercise today, here is a quick full-body workout that will challenge whole body: from your legs and balance through your core up to shoulders for better paddling and stronger stamina in water.

Start with a 5-minute warm-up. It can be a combination of the following:

  • 1 minute jumping rope
  • 1 minute star jumps
  • 1 minute burpees
  • and a light jog for 1 minute.

Take rest 20 seconds between each.

Here’s the main part. Continue reading

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3 breakfast smoothies every surfer should try

stockvault-surfer113329Breakfast is the most important meal of the day, yet so many surfers get it wrong. If you do it too, you miss out on your chance to start the day off with a nutritious meal that sets the tone for the rest of your day.

There is nothing wrong with an occasional bacon & egg roll on the go, and a big breakfast with bacon, sausage and hashbrowns sure tastes amazing. But we don’t need to eat lots of heavy calories every morning, and bread, bacon and BBQ sauce surely aren’t our best options. Getting in right habits and find an equally tasty alternative for a pre- or post- surf meal will over time make a massive difference to your vitality and surfing. Continue reading

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Surfing Nutrition: Make your own healthy smoothie in 5 easy steps

surfing smoothie nutritionWhat to eat and drink after a long surf session? Your body needs to replenish nutrients and energy that it spent while you were in water for hours, endlessly duck-diving and frantically paddling for countless waves. In the moment, it is easy to forget about a fatigue and be absolutely focused on the next wave.

But once you get out, the massive hunger usually comes.

We’ll teach you here how to prepare an easy and super-healthy smoothie to put the best possible nutrition into your body right when you need it.

How to make your own post-surf smoothie in 5 easy steps: Continue reading

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What to drink as the first thing in the morning?

lemon_in_water_193vmbo-193vmc5Start the day with a cup of warm water and a juice of 1/4 or 1/2 of lemon. It is very simple, and here are 6 benefits why it is a great idea:

1. It boosts your immune system. Lemons are high in Vitamin C and Potassium. Vitamin C will help you fight cold and potassium stimulates brain and nerve function and helps control blood pressure.  Continue reading

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Is running uphill a good cardio workout for surfing?

kilianjornet1When doing a surf cardio training, most people prefer an easy jog on the beach or on a treadmill over an uphill run. Why? Because it is more challenging and definitely tougher. However, that’s the main reason why running uphill makes you super-fit faster, and builds lean muscle that will make you stronger on land and in the surf.

It is also much less boring and saves you time doing endless “marathon-style” trainings. Here’s 5 reasons why you should give uphill running a chance and do at least a couple per week as a part of your surf fitness training:

1. You will burn more calories Continue reading

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What’s the best cardio workout for surfers?

What’s the best cardio workout for surfers? Most people assume that the best way to lose weight and get fit is some form of consistent and static cardio. They might think that running on a treadmill for 30 minutes straight, at the same speed, is an incredible workout for losing weight and getting fit. Similarly, most also think that this translates into helping you increase your endurance for surfing. This could not be further from the truth.

Cardio program for surfers

Continue reading

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How to hydrate your body after surfing?

Staying hydrated is one of the most important things you need to do for your health – and for your surfing! If you are surfing and working out multiple times a week, your hydration levels always need to always be at the optimum level. This section will cover your best hydration options so that you are at your best on and off the surf. Since the majority of your surfing or fitness training is high-rep and high-intensity, your muscles will become fatigued quickly. Your muscles will be prone to cramping, tears and pulls if you are not properly hydrated. Drinking clean and pure water is obviously one of the best ways to assure your body is receiving the proper hydration. Besides water, here are some other great options that will help you stay perfectly hydrated.

coconut water

coconut water – ideal surfer’s drink

Coconut Water has helped me dramatically with my intense workouts. Coconut water has some amazing hydrating benefits and has twice the potassium of a whole banana in just 8 ounces! I drink 8 ounces of coconut water before my workout and another 10-16 during my intense workout sessions. It will give you great energy and also prevents muscle cramping during highly intense training sessions. Only go for brands that don’t have any added sugar and are 100% coconut water – not from concentrate. Continue reading

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Take the Guesswork Out of Building a Strong Core II

Functional core strength will take your surfing to the next level and the best way to achieve this is to fatigue your abs throughout this workout routine. We already talked about planking as a very effective way to build your abs in a previous post – here is an extra technique to strengthen your core, shoulders, knees, back and hips:

Side Planks Continue reading

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New Guiness World Record in Chicama

Chicama in Peru is a famous left-hander point break that oozes perfection and offers some of the longest rides on the planet. Last May, a New Guinness World Record in Chicama was achieved by the Peruvian charger Cristobal de Col. Check out the video:

Count ‘em! 1, 2, 3, 4, 5 ……33, 34! That’s how many turns this young South American surfers managed to squeeze out of the single ride on the wave.

Yes – it was pretty small and not nearly as scary as a 10-second Indonesian double-overhead barrel. However, notice the level of fitness and strength this surfer has shown on this ride. Takes some serious leg strength!

Have a great weekend!!

Chicama

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Top 10 places in the world to go surfing – Part IV.

Hi all!

The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. This is part IV.:

Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments…

4. Tahiti

A holiday paradise and one of the most beautiful places in the world, Tahiti is famous for its luxurious and most stunning resorts, romantic spots – and one of the heaviest waves on the planet – Teahupoo! While it is rarely as heavy as on the video below, this is a serious wave and attracts world-class surfers from around the planet. However, there are other waves that, while are less famous, offer options for other levels of surfers.

Continue reading

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Top 10 places in the world to go surfing – Part III.

Hi all!

The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. This is part III.:

Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments…

5. East Indonesia (Lombok, Sumbawa, Rote)

Continue reading

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Top 10 places in the world to go surfing – Part II.

Hi all!

The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. This is part II.:

Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments…

7. Bali, Indonesia

Loved especially by Australians – for its proximity, relatively low prices and surf season that lasts all year round – Bali is a great destination for a family surf vacation, or pretty much any sort of trip when there are both surfers and non-surfers involved. It would be definitely in the top-4 20 years ago, but crowd levels both in and off the water have taken a little bit away from its original charm. Nevertheless, it is still a classic and every surfer should go there at least once! Great learn-to-surf spot too. Continue reading

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Top 10 places in the world to go surfing – Part I.

Hi all!

The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. We’ll simply refer to them as regions.

As an Australian website, we will leave off our beautiful country. There are lots of great spots here – Bells Beach, Surfers’ Paradise, Manly Beach, Gold Coast… But we will focus on the rest of the world.

Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments…

Continue reading

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Surfing-related injuries and protecting against them

Surfing is a non-contact sport that is relatively safe and injury-free comparing to team sports like rugby or football or extreme individual sports like rock-climbing. However, it does have its own specifics and there are certain risks associated with it: you are often in a deep water with several different marine organisms, the paddling moves are repetitive and put strain on your neck, shoulders and arms and the sun’s UV-light exposure is often intense – unless you surf in southern Chile! There’s also danger of hitting yourself in the ocean floor, reef or cliffs on some cliff breaks if you get wiped out and it can get nasty if you don’t immediately disinfect the gash – but do you have lime with you at all times?! Last but not the least, one of the most common surfing-related injuries sources are from contact with another surfer/surfboard, mainly the sharp fins of someone’s board as you duck-dive a wave. Hence one needs to be careful when surfing in a relatively crowded area with many guys around, especially beginners.

Continue reading

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Foam Rolling before / after a Surfing Workout

G’day friends!

Today we’ll have a look at a quick and effective way of looking after your tight muscles after a surf session or a workout. However, it is also recommended to be done before you exercise, as a warm-up – Foam Rolling.

It a an easy, fast and a very inexpensive way of a self-massage that uses your own body weight and a soft, simple foam cylinder to apply pressure on the chosen muscles. It’s almost like getting a massage! Continue reading

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3 Fun Activities That Will Help Your Surfing Fitness

Hey fellow frothers!

Hope you all have been planking daily and building a strong core as we prescribed!

If you are tired of working out in the gym or want to try something new that makes getting fit for surf fun, here’s our 3 favourite activities that help our surfing fitness, are fun and help us get out of stereotypical training routine. Here is how to get started: Continue reading

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4 Tips for Improving Your Endurance

Hi friends!

Surfing itself is a really good sport for keeping yourself fit and in shape. However, there are times when you have been out of water for a while and now you might be going on a surf trip, or perhaps you missed a few weeks of surf due to bad conditions, illness or other circumstances. Whether you need to catch up on your previous level of fitness or take it to the next level, give these 4 exercises a try for 3-4 weeks and you will see significant improvement in your endurance:

1) Sand running: If you are lucky enough that you live nearby a beach, running in soft sand will challenge you more than jogging on a solid, flat surface. Interval running of 30 seconds easy jog followed by 30 second sprint is the most effective type of workout that we can recommend. Start with just 5 sets and increase as your fitness grows.

2) Skipping rope: Works in any weather, any time. It can be used as an excellent warm-up before your workout. Combine it with push-ups (1 minute skipping / 15 push-ups) for an excellent all-round, quick and easy workout routine. Besides the regular stance with your feet apart (shoulder-width), try lifting your knees up as if you were running or put your feet together as if you were skiing to make it more challenging! Continue reading

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Take the Guesswork Out of Building a Strong Core

Hi all!

Building a Strong Core? There is a lot of information and advice out there on improving your core muscles – easy to get confused before you even start. Our team has tried several approaches and exercises and we will be sharing these with you over time on this website.

THE best workout technique for your core is the most simple one and you can incorporate it to your daily routine: Planking! Daily do just 3 series of 30-60 seconds (more if you are advanced) and you will see noticeable difference in your overall core strength within the first month. The best part: Can be done anywhere, not equipment needed!

The following planking exercise also helps strengthen your shoulders, knees, back and hips – the muscles you use when paddling, standing up or doing cutback, snap and bottom turn.

ABs planking

Here is how to get started: Continue reading

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