Ever since Archimedes pronounced “eureka’, about the magic of displacing water on the tub, surface tension and other magic like walking on water have continued to amaze mankind over the years!
Surface tension, a force that makes water behave like a stretched skin, enables man to tour the water world, and enjoy an environment meant for fish alone.
Amazing timeless activities like surfing, paddling, kayaking, have pushed the barriers of human development up another level. One of these, the paddle boarding, has proved to be exceptional in being a versatile way of life for those seeking challenges and novelty in their life.
Paddle boarding is an activity that uses a platform, mainly a paddleboard or a surfboard that floats on water, to drive yourself forward. Paddle boarding can be done when kneeling, lying or when standing up, making it adaptable to people of all ages, with different learning abilities and exercise goals. The payback is quite outstanding.
Some of the benefits of paddle boarding include the following:
- Enables you to have a full body workout
- Improves the flexibility and range of your muscles
- Improves balance and stability
- Perks up mental abilities and sharpness
- Enables you to meditate
- You tour a new area on light weight
1. Get a Full body workout
A full body workout is any range of exercises that target working a large range of muscles at once. Paddle boarding moves enables you to work out a full range of muscles, which are necessary for rowing, pushing, pulling, or energy generation, all in skillful coordinated moves.
Skilled paddlers are able to develop a workout program, which involves low workout that burns fewer carbohydrates, and depleting workout, that boosts fat burning enzymes to create well-toned muscles. Paddling for long stretches does exactly that!
When combined with low volume workout, paddling keeps the strength level constant and builds on muscle mass. For beginners a low workout can help them navigate stand up paddling without sustaining injuries and prepare them for more adventure in the sea, lakes or rivers.
Paddle boarding as a full body workout will enable you to:
- Develop strength.
- Improve endurance due to the increased storage of fats and carbohydrates in the muscles. Larger muscles mean more area for storage of these energy- generating molecules.
- Elevate the heart rate. This has several benefits in turn.
- Increase efficiency of the energy generating process of the cells, as more oxygen is pumped into the cells.
- Strengthen the muscles involved in breathing, enabling you to gain the advantages of practicing in the higher altitudes, where oxygen levels are low. The low oxygen levels of high altitude enable your red blood cells to acclimatize to low oxygen concentration and increase their levels in the blood.
- Improve your respiratory system. Better respiration ensures that your body is able to defeat stressing situation especially when combined with proper breathing techniques. This is because of the improved oxygenation of muscles including the brain. Better oxygenation of the brain increase cognitive capacity and decision-making ability.
- Progress to more demanding exercises since oxygenation improves muscles recovery.
- Strengthen the heart muscles and therefore improves the pumping ability of the heart.
2. Get more agile
Want to get more flexible? Paddle boarding will get the job done.
Flexibility is the ability to move a joint or muscle or group of muscles through their complete range of motion with ease. Everyday paddle boarding involves stretching moves that lengthen the hand and legs and impart strength in these muscles.
Each joint and each group of muscles in our bodies have their range of motion and may involve various forms of stretching. This form of static stretching, common in paddle boarding and sometimes in knee boarding (where a rower kneels on the paddle while rowing) gets you more agile. It lengthens the quadriceps of the legs and increases their range of motion, just as squats.
A more dynamic stretching on the other hand might involve the triceps, the core, chest muscles and neck muscles, which usually gets a full workout of these muscles and increases their flexibility. This move is more common when a rower lies on the paddle, and benefit similar muscles to pushups.
Even 5- 10 minutes of rowing on the paddle improves the flexibility of the upper back and torso. Stand up paddle boarding has the extra benefit of working the core muscles.
Professional paddle boarders generate momentum for each range of muscles and therefore enable you to advance to more swift coordination on the surf, inflatables, and racing forays.
Paddle boarding as a means of improving flexibility will add the following in your life.
- Stretching muscles enables proper weight distribution on the bones and therefore improves posture. It leads to a better posture and therefore boosts your confidence over the day. It also enables you to execute both abdominal breathing and chest breathing allowing better oxygenation throughout the day.
- It is an efficient way to lose weight since it is a calorie burning experience.
- Stretching a muscle increases its mass, gives it a more energy generating ability and increases its range of movement.
- A flexible muscle or joint is less easily injured during a workout, or a fall.
3. Develop grace, coordination, and poise
Balance being a use it or lose it affair needs to be maintained in all spheres of life. Remaining active enables you to remain in balance, and reduces awkwardness, injured shin, and most importantly, it enables us to use a paddleboard more efficiently.
A paddleboard is a great way to improve your balance away from a wobble board in the gym. The side to side and back to front muscle movement on a paddle builds muscle force that enables you to move swiftly. It is due to this force in your muscles that you are able to spring from a chair, alight in a jiffy from a train, and perform other finer but swift movements which keep a body gracefully young.
Benefits of paddle boarding in improving balance include the following.
- Increase in mobility, which in return enables you to achieve flow. Flow can help you sail through obstacles on water with ease and fluidity, and therefore increase performance.
- Paddling strengthens the core and lower body muscles, which are necessary for support and coordination of the body frame, especially during complex maneuvers, around obstacles.
- Balance generates grace of movement and precision in making moves, whether in walking, daily activities and reduces clumsiness in intricate and subtle routines like writing, posture and dancing. This improves performance.
- The balancing acts required in paddle boarding increase reaction time to hazards and risks and make you more aware of your paddling environment.
4. Perking up our mental sharpness
Challenging and unique activities have always stimulated our brains. Paddle boarding is no exception, because it incorporates both cardiovascular coordination exercises that direct attention, create rhythm, and therefore are fun to engage in.
The chance to switch hands when rowing, rowing with eyes closed, rowing while upside down, new routes, connecting with different people, and teams, is always a novel experience worth trying. Gone were the days when paddle boarding was left for the fainthearted since there is a wide array of paddleboards available for you to ensure that you are safer and have more fun on the ride.
Benefits of paddle boarding related to increasing brain activity include the following.
- There is increased retention of new information, which enables you to solve problems and make decisions with ease.
- Increased oxygenation of your brain enables the brain to release feel good chemicals like serotonin, epinephrine, and dopamine. These chemicals, brings a positive mood throughout the day.
- The level of brain chemicals increases, which provides new brain cells and connects them more efficiently.
- Improved brain activity increases concentration and focus and therefore improves productivity.
- You are more creative and flexible, which enables you to solve problem on the go and cope with emerging risks.
- You think and react fast and perform tasks with self-confidence.
- Your sight and hearing improves, reducing the time required for you to react to situations.
- You guard your brain against memory loss in future.
To keep your brain cells firing don’t let go of the paddle.
A yoga paddle enables you to connect with yourself at a deeper level through the yoga. When the solitude call beckons, there is no better way to do a seat straddle lotus and others of your favorite yoga poses , than on a paddle. Training your mind to be calm can be hard work but has many benefits, which includes the following:
- Gives you the solace you require alone
- Reduces stress
- You are able to focus efficiently
- Enhances learning ability
- Improves your brain and overall focus
- Creates confidence
- Allows acceptance, healing and living in humility
- Increases ankle flexibility
6. Touring new areas
Paddle boarding gives you a chance to tour new fjords, lakes, and rivers for an adventure in recreation, fishing, harpooning, and traveling to new lands. Paddleboards, being lightweight, can be carried through obstacles easily as compared to more cumbersome water machines. Thus, they make the best buddy when touring new places such as fishing grounds, diving fronts, or sites for photography.
Racing paddleboards enable friends to pair for team building, championships, and group trips, which can be real fun. Can you imagine running a class IV rapid on a racer paddle? That would be breath taking!
The more agile holidaymakers can attempt more challenging paddleboard poises on the waterfront. All they need is enough skill set, practice and consistency, and they are good to go!
Tips to help you achieve full benefits of paddle boarding
- Start with a warm up before striking the waters to increase the core body temperatures.
- Target for a two to three low workouts (less than 30 minutes paddling) per week combined with one long workout (up to two hours paddling) per week at the beginning, before advancing to more intense workout.
- Arrange a rest period to recover and enable your body to grow stronger between workouts.
- Progress to more challenging episodes over time. This can be done by changing the intensity (number of repetition), speed, and number of muscles to work out (full body work out versus specific muscle).
- Change your workout after every month or two depending on the fitness levels. This develops your muscles progressively.
- Get a proper diet. A reduced carb diet is ideal for low workouts, while a diet heavy in carbohydrates is ideal for long workouts.
- Get a fitness instructor. A good instructor will guide you through a program of fitness, which will make paddle boarding more fun and goal oriented. They will guide you on which range of muscles to concentrate on during your push workouts, pull workouts, and compound exercises.
If you are a beginner, your fitness coach can orient you to moves that add tension on your core as an introduction to a full body workout. These moves can help a great deal in powering both the upper and lower body, to make rowing more exciting.
Finding trouble maintaining some balance on the paddle? Try This!
- Wear loose and comfortable outfit, to increase the range of flexibility of your muscles just in case you have to counteract the force of your weight.
- Get a good fitness instructor for real benefits of paddle boarding. A coach will guide you on the best moves to strengthen your abs, butt and leg muscles. These may include some lift offs, pendulums, and squats to enable you develop some tight abs, and generate a low weight frame. As a result, you will be able to rock forward, back, and side to side with ease, while on a paddle.
- Get a goodnight rest preferably more than 6 hours a night before a long day on the paddle. Rest increases reaction time and enables you to execute swift moves on the go.
Globo Surf Overview
All said and done, the benefits of paddle boarding in your water routines can improve your overall well-being by toning your body, improving your stability, and enhancing your mental agility. Paddle boarding when practiced regularly, can create more awareness of your surrounding environments, help you lead a creative lifestyle, link up, with friends, and enjoy your travels fully.