Getting Fit for Recreation

Getting Fit for Recreation is a frequent theme now as we try to leave the lock down of the pandemic behind. What many people find is they have gained weight and lost strength and flexibility.

I especially notice it as a surf instructor. It is like people are coming out of a winter slumber and their bodies are not fit for recreation. Weight is a vexing problem for surfing. It is vexing because it might mean the person has not been exercising and it makes it difficult to get up on the surfboard.

Starting Everything at Once

Getting fit for recreation can be a combination of losing weight, building strength, adding flexibility, and getting aerobically fit. All are needed for surfing. Unlike other exercises like walking, biking, treadmills, and swimming, you cannot build into surfing without having a basic fitness level.

Surfing demands a high level of fitness from the start. The biggest issue is flexibility. The pop up to stand on the board requires the surfer to put a foot flat on the board under their butt and stand on it. Without flexibility, the surfer cannot get the foot flat. If not, then the pop up becomes difficult.

Gaining weight and losing flexibility often ride together. To lose weight, one has to get into a negative calorie diet. There are many diets that fit the bill. Most athletes like to use carbohydrate reduction to gain their goals. Carbohydrates are sugar from pasta, pizza, pastries, sodas, energy drinks, and alcohol.

Eliminating sugar and white flour is the quickest swath through this issue. Fruits and vegetables with low glycemic levels can be consumed in moderate amounts. Fibrous fruit and vegetables have a balance that slows sugar absorption. There are tables that show the glycemic level and load of fruits and vegetables.

Building strength can be started with three great exercises that address the largest muscle masses and are surf specific. They are pushups, squats, and dead lifts. They can all be executed without weights. A broader program can be started with floor exercises, aerobic floor exercises, weight machines, and free weights.

Building cardio can begin with walking and progress to running. Walking 10 minutes can lead to a half hour and then an hour a days. Running should lead to intervals to increase intensity. Intervals increase speed, then duration of the interval, and then less rest between intervals.

Biking, swimming, and treadmills are all good exercises to build cardiovascular capability. Intensity can be increased slowly each week or two. It takes time for the muscles to develop receptors that absorb more glucose/sugar/carbs, and provide stamina for exercise.

Engaging in all these practices at once accelerate the return to fitness and makes a person recreation fit for their next adventure.

For Surf Lessons in Oceanside

See the website Get Fit to Surf

For fun, see my new website Markap Health and Lifestyle

Get the Perfect Start on a Weight Reduction and Fitness Program in my book The 3 Week Plan

To get 3 books in 1, see the Surfing Trilogy which includes The 3 Week Plan, Get Fit to Surf, and the Learn to Surf Guide in E-Book for $6.99 on Amazon