leg workout

[Poppy]

Aloha,
OK here goes, flat water paddling works mostly upper body, when you're paddling on flat, glassy days your legs don't get as much of a workout.
Any one works out legs when not in the water?
I paddle on flat water and do well, but when I get out I get out in the surf my legs get drained so fast, maybe an hour, hour half and I'm done.
Any suggestions other than get in the surf more? Tried walking a couple of miles a day, doing the stairs.........etc....
                            Mahalo
                           

[DavidJohn]

If you want a good leg workout..Try this (at the 52 second mark)...Amazing stuff..

DJ

[Byronmaui]

Whatever she was doing was bizarre. I think it was a woman.

Aloha

Byron

[noworrieshawaii]

Kinda wierd but anytime I knee paddle, my thighs kill me the next day.  I bet doing Rand's butt in the air arm paddling would be an awesome thigh workout... May have to try it when no one is looking.

My favorite leg workout otherwise is running stairs at the stadium... man thats a thigh burner for sure. Dont think its as hard on the knees as running either.

[srfnff]

If you're going to surf your sup a leg workout really helps with stamina and board control. I use a Bowflex and do a full set of lower body (leg) exercises regularly. It really helps. Cross training is good.

[stoneaxe]

I purposely go out on windy choppy days often. It has become my favorite workout. Fight my way out into a 10 kt wind with whitecaps for an hour and then come back in downwind. I was badly out of shape 9 months ago. A 1/2 hour of trying to surf (note trying) would kill me. I go out for 5 hours now (my surfing still often can be defined as trying) and still want more.

When I first proposed the Cape Cod Bay Challenge last fall I thought I would just be organizing it not participating. Now I'm very confident I'll complete it. 22 miles of open ocean....not too shabby for a 50 year old, formerly out of shape, balance challenged newb if I do say so myself. How do you say stoked?

[Poppy]

yep,
I guess I just have to get in the water more.

[wollochet harbour]

When i am out on flat water, I have learned to utilize more speed by bending my knees and lowering my thighs closer rhythmically to the board with each quick  stroke, alternating strokes on each side of the board.  this can bring a burn to the legs after some distance. also, while remaining still in flat water, practice cross stepping back and forth using your paddle as an outrigger with one hand, the other hand balanced out in front of you. Control your body to try to minimize the ripples your board makes in the water while you cross step to no ripples at all. this will work your core, your legs, and help with your body control/ coordination.  Hope this helps

[PonoBill]

Get happy feet. Move around on the board. Walk forward until your fin is partway out of the water and paddle like that for a while. Guaranteed leg burn.

Like bob, I tend to do my downwinders by doing an upwinder first. Paddle upwind until you can't anymore. Especially good when the wind starts off light and builds, like trades do in the morning. You HAVE to engage your legs to paddle into a strong wind.

[flipperade]

Hey thats Burma (Myanmar) I've spent some time on those lakes they are hugh....possible SUP location :-)

[photosettle]

INDO BOARD...

I made my own 'indo style board' w/ a pvc pipe and plywood type board.  I do a modified cirquit training using the indo board whenever possible.  For example, i use it for curls and overhead press. While doing these excersises, i do partial leg squats.  It is a real thigh burner.  Make sure you get proficient at balancing w/o the weights first though.  My Dad stepped on that thing and fell so hard the other day i thought he broke his hip... thankfuly he did not.

I also don't surf in the ocean regularly (2 hour drive), so i think this helps some.  I still find myself exhausted after about an hour and a half on the water.  I agree that lake paddling does not prepare you in the same way as the swells of the ocean.

[river]

I like to practice jumping from goofy to regular stance while paddling flat water.  I jump from one to the other all at once everytime I switch sides with my paddle then I do deep knee bends with paddle overhead just like you would at the gym with weights.  Also lots of isometrics while I drive.  Just flex your quads in a bent knee position and hold flexed for 5-10 secs for 10 reps. Also explosive plyometrics is good x-training IF your already in great shape.  One of my favorites is jumping side to side and diagonal over a log.  It helps when your girlfriend is a personal trainer too...

[PonoBill]

Helps with what?

[gjbstandup]

 Couple of days i'm not on the the water paddling calm or choppy surface conditions I stand on an Exercise Ball. In my living room for about 15-20 minutes while watching TV or having the music jamming. Its a great way to keep in shape, keep the muscle memory for SUP'ing and works out the major core muscle group. Keeping balance on the ball is/or seems harder than Stand Up in 10-15 knot wind surface chop. The leg muscles being used are almost the same as the muscles doing stand up. I noticed instantly that my balance is far better than it ever has been.  Swells, inside swirling water,wind chop , boat wakes and currents are no problem. At first I stood on the ball between the doorway for assistance in balancing. Eventually I was able to not need the doorjambs and moved to the open room.
   I use a 75 cm Excercise Ball from ' Fitball''  rated to 600 #'s. I have the ball maybe 1/8 to 1/4 deflated so I have a little wider stance to that of a SUP. Cost $89.99 + tax. I'm sure other SUP'ers maybe on this. I saw a boxer using it for training so I started to do it.. Try that I know it will help when not on the water.   
   

[DavidJohn]

I've got one of these and when you hold it vertically in front of you and do the side to side wobble.

Jeeez!..wot a workout it does for your little leggies..

DJ