Getting Fit with SUP: A Woman's Guide

Getting Fit with SUP: A Woman's Guide

Paddle boarding has rapidly grown in popularity over the past few years. While some take to the water for relaxation and serenity, many have started to ask a pertinent question: Can you get fit by paddle boarding? Especially for women, who constantly look for enjoyable ways to stay active, the allure of paddle boarding is not just about the tranquillity of the water but also about its fitness benefits.
 
PADDLE BOARDING: A FULL BODY WORKOUT
 
First things first, paddle boarding, by its very nature, demands the engagement of almost every muscle in your body. It might appear as a simple act of balancing and paddling, but in reality, it’s so much more. Your legs and core work tirelessly to maintain balance, your arms and shoulders drive the paddle, and your back muscles provide essential support.
 
A study in the "Journal of Sports Science & Medicine" states that stand-up paddle boarding (SUP) can be classified as moderate-intensity exercise, with heart rates during SUP averaging between 64% to 84% of an individual’s maximum heart rate. In simpler terms, it means paddle boarding can indeed be a cardiovascular workout.
 
TARGETING CORE MUSCLES
 
For women, core strengthening is essential. It not only defines the waistline but also supports the spine and improves posture. When you paddle board, the act of balancing and steering targets the obliques, rectus abdominis, and the lower back muscles.
 
In 2016, a study published in "PLOS ONE" highlighted that SUP can provide substantial core muscle activation, particularly when the water is unstable. As women often search for effective core workouts, paddle boarding offers an outdoor, entertaining, and productive alternative.

BURN THOSE CALORIES
 
Many women embrace sports as a method to manage or reduce weight. To answer the calorie burning query: yes, paddle boarding can burn significant calories. According to the *American Council on Exercise*, an average woman can burn between 305 to 430 calories during an hour of moderate paddle boarding. Those numbers can increase with more vigorous paddling or when navigating through choppy waters.
 
A THERAPEUTIC EXPERIENCE
 
Apart from the physical benefits, paddle boarding also offers a mental escape. Engaging with nature, feeling the rhythm of the water, and the sheer act of concentration required provides a meditative experience. This holistic approach to health, combining mental and physical wellbeing, makes paddle boarding even more appealing.
 
HARD PADDLE BOARDS VS. INFLATABLES: WHICH IS BETTER FOR FITNESS
 
When diving into the world of paddle boarding, one of the first decisions women face is choosing between a hard paddle board and an inflatable one. While both have their merits, if fitness is your primary goal, you will want to lean towards the hard paddle board. Let’s delve into why.
 
Stability and Balance
Hard paddle boards, also known as solid or epoxy boards, are typically more rigid and stable than their inflatable counterparts. This rigidity offers a consistent platform for workouts, allowing users to maintain better form and posture. In contrast, while inflatable boards have made considerable advancements in stability, they still possess an inherent bounce or flex, especially in choppy waters. For someone focused on fitness, the predictable nature of a solid board can make exercises more effective.

HARD PADDLE BOARD

INFLATABLE PADDLE BOARD

Enhanced Resistance
Water resistance plays a key role in paddle boarding workouts. Hard paddle boards, with their sleek design and rigid structure, glide smoothly on water but also provide just the right amount of resistance to engage the muscles effectively. This resistance, especially during long paddle sessions or while maneuvering turns, can amplify the workout’s intensity.
 
Versatility in Workouts
For women looking to integrate a variety of workouts with paddle boarding – be it SUP yoga, pilates, or even circuit training – the solid platform of a hard paddle board is unparalleled. The board's stability ensures that a range of movements, from lunges to squats to push-ups, can be performed with confidence.
 
Connectivity with Water
This might seem abstract, but there's a tactile advantage with hard boards. The direct connection you feel with the water beneath is more pronounced compared to inflatables. This connection can enhance the proprioceptive feedback, which in turn can improve balance, coordination, and the overall quality of the workout.
 
INCORPORATING PADDLE BOARDING INTO YOUR FITNESS REGIME
 
If you're convinced about the fitness benefits of paddle boarding and are in search of a paddle board for women, consider the following:
 
1. Start with a lesson: Like any sport, mastering the basics ensures safety and effectiveness. Consider taking a lesson to understand the techniques and nuances of paddle boarding.
  
2. Choose the right board: Selecting a board that aligns with your weight, height, and fitness goals is crucial. Lightweight, stable boards are great for beginners.
 
3. Set a routine: Like any fitness regimen, consistency is key. Dedicate specific days to paddle boarding and gradually increase the intensity and duration.
 
4. Stay safe: Always wear a leash, be wary of weather conditions, and if you're new, paddle in calmer waters.

CUSTOMIZING YOUR WORKOUT
 
The beauty of paddle boarding is its versatility. For women who want a more intense workout, combining SUP with yoga or high-intensity interval training (HIIT) exercises can be the key. Several fitness enthusiasts and trainers have devised SUP-based routines that merge the best of both worlds, offering strength training and cardiovascular benefits.
 
Paddle boarding isn’t just an exciting water sport; it's a full-fledged fitness regimen that engages both the body and the mind. For women seeking a comprehensive workout, paddle boarding presents a unique blend of cardiovascular, strength, balance, and flexibility exercises, all set against the tranquil backdrop of open waters.
 
The choice between hard paddle boards and inflatables can be pivotal for those serious about fitness. While both types have their merits, hard paddle boards undeniably offer an enhanced level of stability, resistance, and versatility, amplifying the fitness benefits and ensuring you get the most out of each session.
 
As with any fitness venture, it's vital to start with the basics, select the right equipment, and prioritize safety. Whether you’re weaving through serene lakes, challenging the ocean's waves, or performing a sun salutation on your board, paddle boarding offers a holistic approach to health. For women around the world, it's more than just a sport; it's a journey towards a fitter, happier self. Dive in, paddle with passion, and let the waters guide you to your fitness goals.