What You Should Know About Paddleboarding

September 26, 2022

The Hasake is an ancient board-boat hybrid that has been used by Israelites and Arabs to fish since at least the eighth century AD. Later, this board boat served as rescue apparatus. Stand-up paddleboarding most likely made its modern premiere in Waikiki, Hawaii, back in the 1940s, when local surfer John Ah Choy utilized a canoe paddle to help him ride the waves and lessen the pressure on his knees. Today, this hollow vessel is still a well-liked surfboard on the beaches of Tel Aviv. When his sons and a friend started instructing visitors in this method, paddleboarding quickly gained popularity.

According to a 2013 Outdoor Foundation research, SUP was the most popular outdoor sport for beginners. The Buffalo Big Board Contest introduced a category for SUP that same year. It traveled to San Diego, California the following year, where it gained fame. Since then, SUP has gained popularity as a sport all over the world. If you're interested in learning how to paddleboard, you might be happy to realize that in addition to helping to relieve knee stress, as Choy highlighted, the sport has many other advantages for both your physical and emotional health. Here is all the information you require about paddleboarding.

Benefits of Paddleboarding

Numerous health advantages of paddleboarding. For instance, a 2016 study on previously untrained SUP participants discovered improvements in the heart, musculoskeletal system, and mind after three 1-hour sessions spread out over 6 weeks. The advantages of SUP go even deeper than this. Here are some advantages of paddleboarding for you.

May Improve Trunk Muscle Endurance

The same study mentioned above emphasizes the effect of SUP on the trunk muscles, which is a crucial element in lowering the risk of developing persistent lower back pain. As your muscles work to keep you stable on the board, you may also notice an improvement in your balance and core strength.

Aerobic and Anaerobic Effects

Both aerobic (with oxygen present) and anaerobic (without oxygen) effects of SUP have been discovered in studies. Additionally, paddleboarding seems to have a positive effect on both aerobic and strength output.

Excellent Low-impact Option

Due to its low-impact nature, SUP may be beneficial for people who regularly experience lower back and other lower body pain. It can also be a good cross-training exercise.

May Boost Mental Health

It has long been known that spending time in nature is good for mental health. A qualitative study on surf therapy as a youth mental health intervention discovered that being in natural settings can have a favorable impact on our worldviews. The presence of "blue space," such as rivers and coastal waterways, was also found to lessen negative emotions, according to research. Additionally, the additional Vitamin D from brighter surroundings may also have an effect.

May Promote Weight Loss

Due to its positive cardiovascular effects, SUP may aid with weight loss. In a case study that followed one male and one female for a year, it was discovered that they each lost 5% and slightly over 6.5% of their body fat.

What Muscles Are Activated?

Chad Knopp, a passionate surfer and the marketing director for YuJet, claims that SUP is a full-body workout that works several muscles all over the body. Each paddle stroke requires multiple muscle groups to cooperate at once.

"When you are on the board, you activate your core, your arms to paddle, and legs to stabilize yourself," says Knopp.

The movement of the stroke during the stages of catch, pull, exit, and recovery were examined in a study on muscle activation during a SUP session. You'll notice a change in muscle activation between a standing and seated position. It demonstrated that some muscle groups perform in a complementary manner during the stroke. For instance, in comparison to the obliques, which were used more during the standing stage, the biceps were more frequently used in the kneeling posture.

The study amply demonstrates the variety of muscles used during SUP, including the wrist flexor, biceps, obliques, and erector spinae. These results provide some evidence for why this sport may be able to strengthen and tone the entire body.

Equipment Needed for Paddleboarding

A SUP board can be all you need for a SUP workout, especially on land. In contrast, paddleboarding will require additional gear.

"Alongside the board, you will need a paddle, leash, sunscreen (in hot climates), and sometimes even a life jacket," says Knopp. "It is also a good idea to bring water and even a snack for fuel, depending on what you can carry on your board and how long you are going to be in the water."

There are a variety of paddleboards available on the market to suit various tastes, price ranges, and skill levels. Finding the ideal SUP for your needs can be challenging because there are so many different sizes, widths, lengths, and even materials to choose from. For instance, inflated boards are more portable and easier to store, but solid boards offer a more stable surface. If you're just getting started with SUP, try out a few rentals until you feel at ease in the water.
then from there choose which board to buy.

Workout Examples

Start with the fundamentals of standing, balancing, falling, and climbing back onto the board if you are new to SUP. Once you feel more at ease on the board, you may concentrate on your stroke technique, which includes sweeping, backward, and forward motions.

Many times, SUP is more of a skill than it is a specific workout. But, there are plenty of ways to challenge the body on the board. "You can start with your board onshore and work on presses, carries, or even some overhead squats' the trick to paddleboarding workouts is getting creative," says Knopp. "Or, you can use the board to focus on surfing the waves, which is more difficult."

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