Surfing

Regardless of how far you plan to go with surfing, the fact is simple; you need strength to be a successful surfer. One of the most effective, and well known ways to build muscle mass and gain strength is by lifting weights. Lifting weights is great because it helps in many ways. It will help you avoid injuries, protect your bones surfing rocky breaks, and even slightly improve your balance. In as little as 3 to 4 months you will see the benefits of lifting weights in your surfing.

By far the easiest mistake to make when lifting weights is improper lifting. You are making your body vulnerable to injury by being careless and not taking the propper precautions. When lifting weights it is important to breathe as you normally would, keep your back straights and always stop if you feel any pain. If you want to get the most satisfaction from your workout, then you must follow these precautions.

An important question to ask at this point is “How are my muscles going to get stronger by lifting weights? The simplest way to explain muscle growth is that the pressure put on the muscles leads them to “feel” as if they should push more weight. This phenomenon is called Muscular Hypertrophy, or “muscle thickening”. The experts are still unsure if there is a certain point at which the muscles divide and grow further. Muscle size is not really relevant when it comes to surfing, as we are not “bodybuilders”. Surfers should focus on exercises that relate to muscle strength and stamina, as opposed to toning.

As surfers we need a much more specialized weight training system to be successful at what we do. TotalSurfingFitnessPlus.com offers a series of guides designed specifically for surf fitness. It is proven that all surfing maneuvers rely on the core (abdominal area and back) to be performed. The most effective lower-back exercise is known as a “Straight-Leg Dead Lift”*. The science behind the Straight-Leg Dead Lift is that the lower-back muscles are used as a stabilizer and the hamstring and core muscles are built.

• Stand with feet shoulder-width apart
• Grasp barbell with a shoulder-width grip.
• With knees straight, lower the bar towards the top of your feet by bending your hips.
• After the hips can no longer flex, bend your waist as the bar approaches the top of your feet.
• Lift the bar by extending the waist and hip until you are standing in an upright position.
• Pull shoulders back and repeat.

Seeing as how 90% of the time spent surfing consists of paddling, it is obvious that a paddling workout is implemented as well. One of the most simple, yet most effective exercises is the dumbbell curl. Have your back straight and your feet shoulder width apart before starting this exercise. Hold a dumbbell in each hand to the outer part of your thighs. Proceed to lift each dumbbell individually towards your shoulder in an “arc” motion. Now alternate while keeping the same form.

These simple exercises alongside the full body workout routine offered by TotalSurfingFitnessPlus.Com will build muscle as well as increase muscular stamina. This guide will help you be a better surfer.

*Before lifting weights or following any workout regimen, please consult your doctor or physician. Always rest as much as required and use the proper technique when lifting weights.

You can find them on almost any beach that has waves, surfers that seem to glow with self-belief and make even the hardest things look easy. I’m sure you’ve asked yourself if it’s something in the water that gives them their confidence or could it be those large surfboards inflating their self-esteem? Well now surfing can claim the title of the most confidence enhancing sport of all, after new research from Exeter University in England proves it categorically.

Before we examine the reasons why surfing is so good for your ego, let’s explain just how the research was conducted. A group of over two hundred people, non of which played sport regularly, where tested in one of 20 sports. A psychology test was used to measure confidence and was filled in by the participants both before and after they had completed their 3 month involvement in a certain sport. The results showed that those people who had taken up surfing for 3 months reported the greatest increase in scores on the self-confidence test.

Surfing is a sport that promotes confidence on a variety of different levels according to the Exeter University students who conducted the confidence study. Firstly it takes place outdoors and participants are pitted against the elements. Sport Science student Phil Turner explains that “people are often confident when they are safe in the their normal surrounds, but not when they are out of their comfort zone and tackling new problems, so being able to conquer the waves in the sea gives people a real sense of self-belief”. Additionally, due the very physical nature of surfing, participants usually dramatically improve the way they feel and look, which naturally boosts their confidence. Surfers are often made to look even more healthy by the all-over tan that they often pick up from being outside in the sun for much of the day. Lastly, there is a perceived ‘coolness’ around the surfing culture and people easily become moulded to the laid back and confident way of life that goes hand in hand with the sport.

Runner up in the list of most confidence building sports was cycling, so if you’re in need of an ego boost grab your surfboards or mountain bikes, get outside, and start training today

Surfing is a unique water sport practiced world-wide by nearly 23 million people. Surfing is a sport that is generally done for pleasure, but that is not to say that it is not hard work. To be a successful surfer one must perform strength and endurance building activities*. Many argue that a surfer’s physique is the underlying key to success; where others believe that it is merely a skill-based sport. Both of these arguments however, are valid and will be explained in detail shortly.

When it comes to surfing, you are generally using your arms to paddle vigorously to catch a wave, or using your abdomen and legs to pull off an impressive cutback. Either way, strength is a necessity in either of these maneuvers. It is a proven fact that the majority of surfing related maneuvers rely on “core” strength to be executed properly. The core is simply the whole body, without regards to the arms and legs. A perfect example of a core exercise is the basic "sit up" as it works the abdomen and the lower back. To build strength, lifting weights is the easiest way. Lifting weights provide resistance to the muscle, which will cause it to change size and shape. By increasing your body’s strength, you increase your ability to take on larger and more powerful waves.

The majority of surfers are very well toned, so it would be reasonable to assume that success in surfing depends on muscle size. Strength, although being crucial, cannot go far without the help of endurance. Endurance is simply the power or will to overcome stress (in this case it is physical stress on the muscles). In order to increase your endurance you will need to perform cardio vascular exercises three to four times a week, and well as increasing your strength workout. The “plank” is a good example of a core-building endurance activity. The plank is performed by lying face down on a mat or other soft surface and holding yourself up for as long as possible, with only the forearms and toes to support you. To be done correctly your rear must not stick up in the air, and the body must be kept straight. Go just that little bit harder and longer each time you train to build endurance. Swimming is by far the most beneficial endurance exercise you can perform throughout your surf training as it engages not only the arms and legs, but the body as a whole.Swimming is great for building paddling endurance for it is a form of exercise that is similar to paddling, and is very important for paddling makes up such a large part of surfing.

You can ensure your success by implementing a well researched exercise plan (such as those offered by TotalSurfingFitnessPlus.com) and following it thoroughly. By creating a balance of strength and endurance exercises, accompanied by healthy eating, you are ready for all the challenges surfing may throw at you. If you work hard, you will be a better surfer.

*Although exercise and hard work is always beneficial, please consult your doctor or physician before conducting any of the previous activities or taking meal plan recommendations. Remember; Safety is Key.

Surfing is a sport that consists of 2 main aspects of fitness; strength and endurance. The following exercises will prove to be effective in training your body to be ready for surfing.

Muscle Strength – The following exercises require a dumbbell set*

1)    “Upright Rows”
•    Stand up straight with your back erect (this will prevent any discomfort you may feel)
•    Hold the weights in front of your thighs and slowly bring them up to your shoulders, with your elbows out to the sides.
Lower them down slowly and do it again.
Muscles Targeted:  Rear Deltoids

2)    “Military Press”
•    Stand up straight with your back erect
•    Hold the dumbbells at shoulder level, with your palms facing outward.
•    Slowly lift the weights above your head, while keeping your arms straight.
•    Bring the weights back down to shoulder level and repeat.
Muscles Targeted: Deltoids

3)    “Curls”
• Make sure you stand up straight with your back erect
•    Hold the dumbbells on the front-side of your thighs keeping your elbows at waist level.
•    Slowly lift the weights to your shoulders.
•    Lower them back down and repeat.
Muscles Targeted: Biceps

Core Strength – Requires a carpeted area or a exercise mat

1)    “Bridge”
•    Lie on your back with your knees bent while keeping your back in a neutral position.
•    Tighten your abdominal muscles, and raise your hips off the floor until aligned with your knees and shoulders.
Go back to the start position and repeat
Muscles Targeted: Transverse Abdominal and Oblique

2)    “Side Plank”
•    Lie on your left side while raising yourself onto your left hand.
•    Move your left shoulder directly above your left elbow.
•    Make sure your whole body is aligned.
Hold for 4 counts while tightening your abs.
Muscles Targeted: All Abdominal Muscles

3)    “Single-Leg Abdominal Press”
•    Lie on your back with your knees bent with your back in a neutral position.
• Raise your right leg into the air until your knee and hip are bent at a 90 degree angle.
•    Place your right hand on top of your right knee while using your abdominal muscles to pull over knee toward your hand.
•    Keep your arm straight.
•    Hold for 4 breaths and repeat.
Muscles Targeted: All Abdominal Muscles

Endurance – Any public areas that you can swim/run at. Preferred place would be a beach.

1)    Endurance Swimming.
A 100m swim is a good place to start.
•    Increase by 25m every week.
Your ultimate goal should be 800m swims.

2)    Jump-Roping
•    Obtain a jump rope or any other similar object.
•    Start by jumping out slowly.
•    Gradually increase your speed.
•    Slow down towards the end of your workout.
Ten minutes is a good goal to start with.

3)    Running
•    Start out running in 100m increments.
•    Increase your distance by 25-50m per session.
•    Aim for 800m as a goal.

By following a strict workout plan you have the ability to build upon your physique. The list of exercises mentioned above is only a fraction of what you can do to increase your physical condition and boost your surfing. For a more detailed guide to a surfer’s workout, please visit TotalSurfingFitnessPlus.com

*When using dumbbells it is important to have good technique for maximum results. Lift an appropriate amount of weight and don’t overdo yourself. Use proper form by keeping your back erect, and feet shoulder-width apart. Don’t be tempted to hold your breath as muscles need oxygen to function properly. Always make sure that you take regular breaks and get enough sleep.

We look at safety considerations in this installment of our how to surf guide.

You can ensure your own safety as you learn how to surf if you follow some simple guidelines : stay alert, stay fit, and respect the weather and ocean.

It is important to realize that no matter how strong you think you are, you are no match for the ocean or the force of an average swell. Staying alert is key because water patterns will change rapidly and unexpectedly, especially rip currents and undertows.

Monitor the weather before going to the beach, and survey it while you are surfing. Some other elements to be aware of in the weather are heavy rain and strong winds, which can inhibit visibility; make it difficult to stay on your board; and produce extremely large waves and unforeseeable water activity.

Be mindful of certain hazards in the ocean that could threaten your safety: piers, wave breakers, rocky outcroppings, and sea creatures. They might seem out of your way when you first paddle out, but after some surfing and a change of weather they might become dangerous. Also be mindful that some won’t be visible from the waters surface.

You can more easily evade dangerous situations that may arise if you’re a regular swimmer and stay in great shape. It’s always advisable to exercise anyhow, as it builds your endurance and strength.

Even if you think that you are in good condition, once you get into a bad situation you may not be able to use your good judgment and strength. Keep in mind that you have to share the space with others and that communication is necessary to avoid crossing paths and collisions. If you practice with a more experienced surfer than going out on your own will not be as bad the first time.

Surfing is fun, there is no denying that. It is one of the only sports that requires a mixture of all aspects of fitness; strength, endurance, agility, and balance. By training these specific areas you are setting yourself up to become a better surfer.

Strength when it comes to surfing is simply the ability to propel your body through the water, and the power needed to obtain a standing position on the board. There are an infinite number of strength building exercises, however, to achieve maximum satisfaction while surfing it is best to follow a surfing-specific routine. The most noted method to build muscle strength is the lifting of weights in a series of repetitions or “reps”. A beneficial surfing exercise to follow is known as the “Shoulder Roll”. The shoulder roll is executed by holding a light free weight (5-10 pounds) in each hand and slowly rolling your shoulders in a circular motion, while keeping the back straight. It is very important to follow proper back care!  By building up muscular strength, you are gaining the ability to surf larger and rougher conditions.

Endurance in fitness is simply the ability to withstand muscle strain for a period of time. In surfing 90-95% of your time spent is paddling. Many surfers would agree that paddling is probably the most strenuous part of any surfing experience. “Suicides” are one method of building paddling endurance. To perform Suicides paddle in pre-set time increments, and increase that time every repetition. For example, the first repetition would be 10 seconds of non-stop paddling; the second would be 20 seconds of non-stop paddling; and the third would be 40 seconds. So on and so forth. This method will drastically improve your ability to sustain hours on the water.

If you want to pull off impressive maneuvers such as cutbacks and sprays agility is crucial. A good way to increase agility is to do figure runs, or in layman's terms run in a specific figure or shape. If you want to see an improvement in your agility Cross-training with "street surfers" or long boards can be beneficial. These boards are similar to skateboards, and generally range from three to five feet. A long board is similar to a skateboard with four wheels and 2 sets of trucks. By using a long board you will notice that your actual surfing will be more fluid, yet aggressive. The “street surfer” is a perfect way to practice your surfing techniques on a flat or mushy day.

Balance is fundamental in surfing. Balance is what differentiates between a killer aerial, or simply falling off the nose of the board. Then again, not everyone is born with balance; it is one of those things that are gained with practice and time. However, the learning process can be sped up with the use of a few different tools. The main method to improve balance that we will discuss is a stability ball. A stability ball is simply a large rubber-like ball filled with air that can be used for a variety of exercises; ranging from core workouts to balance training. Stability balls increase targeted muscle strength which in turn provides increased balance. To learn about a variety of stability ball exercises, visit the guys at TotalSurfingFitnessPlus.Com

By training these aspects of fitness through physical workouts, you are essentially increasing your potential to be a better surfer. Never give up, just keep looking towards the ultimate goal.

It is commonly accepted that the majority of the radical surfing manoeuvres are the result of a strong core. The core is the abdominal muscles, back muscles, and shoulder muscles that make up the torso. When you see a surfer perform a cutback, you can guarantee that their abdominal muscles are being worked hard. By following a specific workout routine, like the ones offered by www.TotalSurfingFitnessPlus.com; you can be on your way to shredding like the professionals.

The main reason many struggle when learning new techniques is usually not due to misunderstanding of the method; rather it is the lack of physical ability to execute it successfully. You do not need to go to a fancy gym or eat all the right things to build your core strength. Many of the most effective regimens generally require as little as a weight set, while some others require nothing at all. For example, the plank is a fairly well known example of a core-building exercise. The plank is performed by getting into the push up position, but instead of using your hands to support you, use your forearms. Keep the back erect, and hold this position for as long as possible. If done correctly, your core will become more muscular, and endurance will increase. The next exercise is known as a “chair squat”. The chair squat will help you to learn the proper form for the weighted squat, and you get the physical benefits at the same time. To perform chair squats, stand up straight, with feet shoulder-width apart. Extend your arms directly in front of you, and proceed to bend your knees. The chair forces you to keep your knees behind your toes when you squat, prevents any other error in form. And let's not forget the classic crunch. The crunch is possibly the most convenient exercise due to the fact that it can be done anywhere. To perform a crunch, lay flat on the ground with your knees bent, and feet shoulder-width apart. Lay your hands flat on your thighs, and as you push your upper-body towards your thighs, exhale.

The next segment of exercises will require a set of dumbbells. When using dumbbells it is always advised to take precaution, and use proper lifting technique. Failure to do so can result in health vulnerabilities and loss of satisfaction in your workouts. The first method we will discuss is known as the “dumbbell crawl”. To perform this exercise you will need approximately 10 feet of unobstructed space. To make a start, take a set of heavier dumbells and place then parallel to each other. Kneel in front of the dumbbells and grasp them in your hands. Obtain the push up position while still grasping the dumbbells. Slowly move each dumbbell several inches in front of you, followed by the respective leg. Alternate until you have reached the end of the room. This targets the core specifically, and although it sounds simple, it may be one of the more strenuous exercises to complete.

Finally, we will discuss the stability ball or “fit ball” and provide a sample targeted exercise that can be performed with it. The stability ball is an amazing piece of equipment, having countless exercises covering the entire body. The versatility of the stability ball stems from the fact that it can be inflated and deflated in a matter of minutes. When choosing a fitness ball, it is best to find one that provides somewhat of a challenge to balance on. It is best to test a ball before you purchase it, but if you do not have this option look for one that is approximately 25 inches in diameter. Our sample exercise comes from www.SurfingTraining.org and it is known as a ball crunch. To properly perform a ball crunch Sit on the exercise ball and find your balance spot. Next, lean half-way back without moving your feet, then return to the sitting position. To do a full crunch, simply lean back completely. You will notice a substantial improvement in your surfing after completing 10 - 15 repetitions per workout.

Physical fitness is one of the most important aspects in the sport of surfing. By following a core workout regimen such as those offered by My Blog, you gain the ability to perform insane maneuvers and exponentially increase your surfing ability.

There is a tool used in the surfing fitness world that is often overlooked by many. It is a large ball made out of soft elastic PVC, and usually ranges from 14 to 34 inches in diameter. The stability ball or “fit ball” can be used for a vast variety of exercises. The biggest upside of the stability balls is their versatility; they can be inflated and deflated in a matter of minutes. Fitballs have many uses; the build the core, and increase endurance and balance.

So you have decided that you wish to purchase a stability ball, but you’re puzzled on which to get. It is generally best if you have the ability to test a ball before you purchase it, however, if you don’t have that option, the following numbers should be taken into consideration. For a 5’ 4” person a 20 inch ball should suffice, for a 5’ 5” to a 6’ person a 25 inch ball, and finally anyone over 6’ should purchase one that is 30 inches or wider in diameter.

Most people agree that the area of the body used most in surfing is the core. All the impressive maneuvers rely on the core muscles, and using a stability ball is the perfect method to build your core strength. A simple, yet effective exercise is basically performing a “sit-up” on the ball. The first thing you need to do is find your balance and hold it. Lie with your back molded to the ball, with the small of your back directly in the top-center of the ball. Place your feet straight on the floor, shoulder-width apart while still keeping your back straight. Now do a sit-up as you would regularly, but pay close attention to the burning sensation felt in the stomach. Repeat this 15-20 times per workout session. Another core building exercise is a variation of the plank suited for the stability ball. Place your feet on top of the ball in the push-up position, with the back and stomach straight. Roll the ball toward you with your feet, tightening your abs into a crunch. Roll back to your starting position and repeat. One last method is a little more complex, it is known as the “Rollover”. Lay flat on the ground with the stability ball directly in front of you. Grasp the edges of the ball with your feet, while keeping your palms flat on the ground. Slowly lift the ball in the air until your knee caps are parallel to your shoulders, and then return to the starting position. This exercise is mainly for the core, but also strengthens the legs.

As mentioned earlier, the stability ball is very convenient when it comes to working out. It not only trains core strength, but can train balance and endurance. One exceptional endurance building activity that can be performed with the stability ball is a variation of the stationary bridge. To begin you need to place the fit ball in a stable position. Get in the push-up position with your elbows on the ball. Attempt to hold this position for as long as possible. It will slowly, but surely build your endurance and balance, which is crucial when it comes to surfing.

As we’ve seen, the stability ball is a very unique and versatile tool that can provide a variety of fitness workouts. Not only will the stability ball improve your overall physical condition, but it will also open a world of surfing opportunities. For more in-depth exercise guides and workout plans visit the professionals over at www.TotalSurfingFitnessPlus.com

Rocky Point Mexico is the place where there are beautiful natural and cultural beauties enough to attract the visitors from all over the globe. You can surely make this your next vacation destination, and enjoy your vacation time here in Mexico.

You might come across numerous sightseeing in Mexico but windsurfing near Rocky Point is something you can not miss! You will learn about some attractive sightseeing in this article.

1. Windsurfing:

Rocky Point is remarkable for its beautiful seashores and therefore, there is an ample opportunity for windsurfing. You need to learn about the direction that is suitable for it. You have to make sure that there is no danger involved during your windsurfing.

2. Gunpowder Falls State Park:

It is remarkable for its ability to boosting up southerly winds during the summer months. Winds coming from a westerly side are offshore and are always fluky. But there are still have chances to sail with a floaty-boat. Here you will find fair chances for windsurfing, kayaking and catamaran sailing and much more.

3. Sandy Point:

Sandy Point in Rocky Point offers you to experience leisure time on the beach. You could stretch out on the sandy beach and could enjoy seeing the fresh blue sky. You may stroll on with your family and friends and take pleasure in the surroundings.

4. Horn Point:

You can also make Horn Point – United States as your next vacation destination. It’s a land area which is much more prominent than a point. It’s projecting into the sea and changing notably in coastal direction. It is typically crowded in the summer. Sail here for having fun and enjoyment.

5. Terrapin State Park:

This launch is situated at the north side of the Bay Bridge hitting the Kent Island. As a result of its shallowness, it is comfortable and safe for all. Here you will come across kiters.

In order to make your staying at Rocky Point Mexico more comfortable and enjoyable, you can find out the best Rocky Point beach rentals and have fun.

Fins were added to the base of surfboards quite early on, when designers discovered it made the surfboards a lot more stable and enhanced the amount of control the riders had over them. Since then fin design has come on a long way and there is a huge variation of different fins made from multiple materials and a whole host of different shapes. In general however, the two types of fin that most people come across are the removable fin and the glassed on variety. Here is a description of each and their respective qualities.

Glassed on fins are actually built into the board and cannot be removed. They are generally found on older surfboards but are now actually again being used in modern surfboard design. The great thing about these fins is that the form a very smooth and well finished join to the board, which reduced drag and speeds up the board. On top of this, unlike removable fins, glassed on will never come loose from the board in the water. The weakness of glassed on fins is that, although rare, when they do break it is a huge headache trying to fix the fin again. Additionally, if the damage is serious, water can enter the fragile core layers of the surfboard and this can lead to a great deal of all-over damage.

There are number of different types of removable fins, but the best and most widely used is generally accepted to be the FCS system. These FCS fins come in a number of different shapes and materials so you can easily adjust them to suit the conditions and your riding style. They are also very easy to replace if any get damaged as you just by a new fin, slot it in and tighten the grub screws. The downside to removable fins is that they tend not to create such a smooth join to the board and they can often come out and get lost in rough conditions.

If you’re looking for second hand kayak or surfboards then please visit Extreme Sports Trader