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Why run when you can SUP?

 

Don’t make the mistake of assuming that paddle boarding is a mild exercise only for ‘free spirits’. Paddle boarding will take that misconception and tear it, along with every muscle in your body, to shreds! Paddle boarding is an incredibly efficient way to make your entire body stronger, leaner and fitter.

In this blog we compare stand up paddle boarding to the most common form of exercise, running.

 

The dark side of running:

There is no denying the simplicity and convenience of running as a form of exercise, but just exactly what is happening to our bodies when we do this? Of course the answer is somewhat unique to the individual, but regardless if you are a 45kg marathon runner or a 120kg power lifter, the impact stress on your ankle and knee joints is magnified by running. There have been numerous studies that show the relationship between arthritis and running. The constant wearing of joint cartilage can leave you sore and shorten the longevity of your active life.

However, fear not, Ripple Boards are here to save your weary knees! Que trumpet fanfare!!

 

SUP physical benefits of stand up paddle boarding:

For numerous reasons, stand up paddle boarding can be considered to be a far superior form of exercise to running. Here are a few reasons why:

  1. SUP boarding engages many more muscles than running. More muscle groups equals more calories burnt.
  2. SUP boarding activates your core much better than running.
    1. In addition to strengthening the rectus abdominus (the ‘six pack’ muscles), the inherent instability of the SUP board activates the deep stabilising muscles of your spine and abdomen (the transversus abdominus and the internal oblique). Anyone who has undergone a rehabilitation program for a back injury will understand how difficult it is to strengthen these muscle groups with conventional gym exercises. These deep muscles of the core are also important for posture (hello desk-bound office workers) and injury prevention.
  3. Paddle boarders burn a whopping 300 to 1000 calories per hour. That is more than you could expect to burn on a treadmill or an elliptical trainer.
  4. SUP boarding activates your glutes, and thighs at least as well as running.
    1. SUP boarding is not simply an arm and shoulder workout- when you have the correct technique, you’ll be using your paddle as a pivot point, and pulling your board forward by activating your glutes, thighs, and back.
  5. SUP boarding stresses your muscles, and as they repair themselves, they will continue to burn up calories for days! In contrast, running is a relatively poor stimulus for muscle toning- this means that once you finish running and your heart rate returns to normal, the benefits from running are largely finished.
  6. Paddle boarding is such an effective exercise, that many professional triathletes now incorporate SUP sessions into their training (e.g. Olympic gold medallist Simon Whitfield, and 3-time ironman champion Chris Lieto).
  7. SUP boarding is better fun than running!

 

The jury is in when it comes to training duration- sports physiologists once recommended long, continuous, medium-intensity training to increase fitness and burn calories. However, this outdated philosophy has been replaced by interval training or ‘fartlek’ training. This is exactly what you can achieve with SUP boards, particularly when you take them into the waves- intervals of high intensity efforts which can be repeated until you need to jump into the beckoning water to cool your engine down!

 

Here are a few workouts that Ripple Boards have custom designed to maximize your workouts.

 

  1. Nothing beats a timed workout where you can compare your performances between sessions. Try these time changes:
    1. 3 minutes max paddling speed, 2 minutes light x10
    2. 5 minutes sub max paddling, 3 minutes light x 6
  • 15 minutes vigorous paddle, 5 minutes light x 2

 

You’ll notice that all these work-outs equal 30 minutes of effort with the higher intensity ones demanding more repeats and more rest between. These workouts weren’t designed by accident- recent sports science data shows that if done at a high enough intensity, 30 minutes is an excellent duration for fitness and fat burning.

 

  1. How about adding some resistance to your paddling? You know that Ripple Board roof rack strap that you purchased? Well it’s more than just an awesome strap for securing your beloved Ripple Board- it can also be used to increase the resistance during paddling. Simply strap them around your deck (make sure the buckle is over the deck pad to prevent any rubbing against the fiberglass), and away you go! Obviously the more straps you tie around your board, there more resistance you have. Try completing the above work-outs over a period of 5 weeks. After which, try it with out the straps- you’ll be leaving your competitors and your former body in your Ripple wake!