Stand up paddleboarding (SUP) has gained immense popularity in recent years, not only for its recreational aspect but also for its numerous health and fitness benefits. It’s a versatile activity that can be enjoyed in various styles, from leisurely paddling on calm waters to intense SUP racing or even practicing yoga on your paddleboard.
A few summers ago, I decided to give stand-up paddleboarding a try. I was initially drawn to it as a fun way to enjoy the outdoors and explore the nearby lake. Little did I know how much it would impact my fitness journey. As someone who always believed that working out had to involve a gym or intense training sessions, paddleboarding opened up a whole new world of fitness possibilities for me.
The first time I stepped onto that board, I was surprised at how challenging it was to maintain my balance. It wasn’t just about paddling with my arms; it required engaging muscles I never thought I’d use while exercising. My legs were constantly adjusting to keep me upright, and my core was working overtime to ensure stability. It was a full-body workout like no other.
What amazed me even more was the sense of calm and serenity that came with being out on the water. The gentle lapping of the waves, the warmth of the sun on my skin, and the connection with nature made every paddleboarding session not only physically rewarding but also a mental escape from the hustle and bustle of daily life.
Through paddleboarding, I discovered a newfound appreciation for the great outdoors and the power of combining fitness with leisure. It’s not just about burning calories; it’s about the overall well-being it brings. So, if you’re looking for a fun, engaging, and holistic way to stay fit, I wholeheartedly recommend giving stand-up paddleboarding a try. It might just change your perspective on what a workout can be.
In this comprehensive guide, we’ll explore the muscles engaged during paddleboarding, the calories burned, and provide a few SUP workouts to get you started on your fitness journey.
Muscles Targeted During PaddleBoarding: Beyond the Arms
When people think of paddleboarding, they often assume it’s primarily an arm workout. While it’s true that your arms play a significant role in propelling yourself forward with each stroke, paddleboarding engages more than just your biceps. In fact, it’s a full-body workout that targets multiple muscle groups.
Upper Body Muscles
Paddleboarding activates various upper body muscles, including:
- Deltoids: These shoulder muscles are responsible for lifting and extending your arms during each paddle stroke.
- Traps (Trapezius): The trapezius muscles, located in your upper back and neck, help stabilize your shoulder blades and assist in the paddling motion.
- Pectoralis Major: The major chest muscles are engaged as you push against the resistance of the water during each stroke.
- Latissimus Dorsi: Located in your mid to lower back, the latissimus dorsi muscles contribute to the pulling motion of the paddle.
- Supraspinatus: This small muscle in the rotator cuff helps with shoulder stabilization and abduction during paddleboarding.
- Abdominal Muscles: Your core muscles, including the rectus abdominis and obliques, play a crucial role in maintaining balance and stability on the paddleboard.
Lower Body Muscles
While it may not be immediately obvious, paddleboarding also works your lower body muscles, providing a solid foundation and stability on the board. The following muscles are engaged:
- Quadriceps: The front thigh muscles, including the rectus femoris, vastus intermedius, vastus medialis, and vastus lateralis, are activated to help you maintain balance and stability on the board.
- Hamstrings: The posterior thigh muscles, consisting of the biceps femoris, semitendinosus, and semimembranosus, assist in knee and hip joint movement while paddling.
- Calves: Your calf muscles, including the gastrocnemius and soleus, help stabilize your ankles and provide support during paddleboarding.
- Glutes: The gluteal muscles, including the gluteus maximus, medius, and minimus, are engaged to maintain balance and stability on the board.
Core Muscles
One of the standout features of paddleboarding is its ability to target and strengthen your core muscles. Your core plays a vital role in maintaining balance and stability on the paddleboard. The following core muscles are engaged:
- Rectus Abdominis: Commonly referred to as the “six-pack” muscles, the rectus abdominis helps stabilize your torso and maintain an upright posture on the board.
- Obliques: The internal and external oblique muscles assist in rotational movements and help you maintain balance while paddling.
- Lower Back Muscles: The erector spinae and other lower back muscles provide support and stability to your spine during paddleboarding.
Calories Burned During PaddleBoarding
Apart from the muscle engagement, paddleboarding also offers a great calorie-burning workout. The number of calories burned during paddleboarding varies depending on the intensity of the activity. Let’s take a closer look at the estimated calorie expenditure for different paddleboarding activities:
- Leisurely Paddleboarding: Paddleboarding at a relaxed pace burns approximately 305-430 calories per hour, making it a comparable calorie burner to an average walk.
- SUP Racing: Engaging in SUP racing can significantly increase your calorie burn. Racing at a moderate to high intensity can help you burn anywhere between 713 and 1,125 calories in an hour.
- SUP Surfing: If you enjoy the thrill of SUP surfing, you can expect to burn approximately 623-735 calories in an hour of paddle surfing.
- Paddleboard Yoga: Incorporating yoga poses into your paddleboarding routine adds an extra challenge and calorie burn. Energetic yoga routines on your SUP can help you burn around 416-540 calories in an hour.
It’s important to note that these calorie estimates are approximate and can vary depending on factors such as body weight, intensity, and duration of the activity. Nevertheless, paddleboarding offers a fun and effective way to burn calories while enjoying nature and the water.
SUP Workouts to Enhance Your Fitness Journey
If you’re looking to maximize your paddleboarding workouts and enhance your overall fitness, there are several exercises you can incorporate into your routine. These exercises can be done on land or on your paddleboard, allowing you to target specific muscle groups and improve your paddling performance. Here are a few SUP workouts to get you started:
1. Squats, Pushups, and Crunches
Begin your workout by paddling to a calm area of the water. Once there, anchor your paddleboard or find a stable position. Perform a set of squats, focusing on maintaining proper form and engaging your leg muscles. Follow this with a set of pushups to target your upper body muscles, including your chest, arms, and shoulders. Finally, finish with a set of crunches to engage your abdominal muscles.
2. Paddle Balancing and Squat Variations
Using your paddle as a prop, perform paddle balancing exercises to challenge your core stability. Hold the paddle horizontally in front of you and enter into a deep squat position. As you rise from the squat, balance on your toes, engaging your leg and core muscles. Hold the pose for a few seconds before lowering back into the squat position. Repeat this exercise for multiple sets to enhance your balance and strengthen your lower body.
3. Torso Rotations with Paddle Resistance
For a great core and upper body workout, place your paddle partially in the water. With a firm grip on the paddle, rotate your torso from right to left, dragging the paddle through the water as you go. This exercise targets your obliques, back muscles, and shoulders while engaging your core for stability.
Remember to warm up before attempting any of these workouts and stay hydrated throughout your paddleboarding session. Start with shorter durations and gradually increase the intensity and duration as you build strength and endurance.
Final Thoughts – Is Paddleboarding A Good Exercise?
Paddleboarding is not only a thrilling and enjoyable water activity; it also provides a full-body workout that engages multiple muscle groups. From the upper body muscles involved in each paddle stroke to the lower body muscles stabilizing your balance, paddleboarding offers a comprehensive fitness experience. Furthermore, the calorie burn during paddleboarding can contribute to weight management and overall cardiovascular health. So grab your paddleboard, head out to the water, and embrace the incredible muscle-engaging workout that paddleboarding offers. Enjoy the serenity of nature while strengthening your body and mind with this versatile and rewarding activity.
Additional Information: Remember to consult with a medical professional before starting any new exercise regimen, especially if you have pre-existing medical conditions or injuries. It’s essential to paddle in safe conditions and always wear a proper Personal Flotation Device (PFD) when engaging in water activities. Stay aware of your surroundings and follow local regulations and guidelines for paddleboarding.
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