you need to start surfing. now.

surfing can transform your body

Surfing will expose you to amazing experiences, exotic places, and a new outlook. But today, we’re here to talk about fitness. Surfing may be your best bet for getting ripped.

“Surfing may be your best bet for getting ripped.”

Let’s not be coy about it: Looking and feeling strong is preferable to not. For those of you flirting with virtual training and glorified stationary bikes with tablets attached, I invite you to explore another option with a huge payoff.

During the pandemic lockdown, I was stuck inside and relegated to home workouts and endless hours on Zoom. A tough adjustment from my adopted home in Costa Rica. Consequently, a few extra pounds crept into the fold (pun intended). Like so many others, I took on a portion of the infamous Covid-19 pounds.

But I didn’t fret. Instead, I found it comical. Why? Because I knew a couple weeks of surfing would easily melt the extra weight.

“I knew a couple weeks of surfing would easily melt the extra weight.”

Surfing has the potential to transform your body faster than any other recreational sport. Bold statement? Yes. True? You better believe it.

First step – take those preconceived notions about surfing – the chilling, cruising down perfectly textured waves, and cold drinks – and throw them in the trash. Surfing is a physically demanding sport that incorporates high-intensity intervals, power, and endurance that can reshape your body.

To make it simple we broke down the basic phases of surfing using some exercise lingo.

Surfing will get you ripped. here’s how.

Pre-Session = Dynamic Warm-up.  The session warm-up mirrors that which you would do before a soccer match to get the blood flowing and loosen joints. My crew’s routine involves functional movements and bodyweight maneuvers like lunges, reaches, hops and explosive push-ups. We do not enter the water until we are limber and ready for battle. I like to incorporate heavy music to get mentally armed for what’s to come.

“We do not enter the water until we are limber and ready for battle.”

Paddling out = Hard aerobic/anaerobic intervals with power component. Most surf videos jump straight to the money shot of someone slashing waves, often skipping the part where the athlete uses every ounce of effort to get out to the lineup. Surfing newcomers get caught off-guard by the paddle out as their minds focus prematurely on riding waves.

Paddling requires your big latissimus dorsi muscles and an engaged core to create ample pulling force to propel your body through oncoming waves and currents. In turbulent surf zones, you must employ abdominal and oblique muscles to stabilize throughout each stroke. Resist the urge to let up when those muscles start burning or you’ll drift off target and get passed by other surfers.

“Resist the urge to let up when those muscles start burning or you’ll drift off target and get passed by other surfers.”

You need to intersperse power into this set. When a wave breaks in front of you, press down using triceps and pectoral muscles in an isometric hold to submerge your board and body underwater. Hold your breath for a few counts as the wave passes above you, then emerge and return to your rapid paddling stroke. You’ve just done a duck dive.

Paddling beach breaks like my home base in Playa Guiones requires 10-15+ minute intense paddles with dozens of duck dives. Your heart will beat out of your chest, your shoulders will burn, and your chest complex will beg for mercy. I’ve tried to replicate the paddle out in the gym using pull-ups, ropes, and dumbbells – the duration and intensity are hard to match.

Catching waves = Sprint, power, agility. To catch a wave, you must sprint fast enough to catch up with its energy. Employ your core and fast-twitched fibers in your lats and shoulders to generate thrust.  Sometimes, I imagine doing a dumbbell pullover calibrated to my position (i.e. 50lbs of force if I’m on time, 80lbs if I’m late). Once you’ve caught the wave, stand up by doing a burpee using your chest, triceps, and hips. Utilize those stabilizing muscles because you’re on a very unstable platform.

Riding = Rotational power, coordination and flow. Riding waves demands balance, coordination, and hydrodynamics. Differentials between your upper body and lower body help execute maneuvers on the wave. Certain turns will almost feel like doing a 360 on skis or a snowboard where you preload and release opposing forces to start spinning. Riding is where the magic happens, but it represents the smallest percentage (3-5%) and least strenuous part of a surf session. You may feel a little burn in the quads and calves on longer rides. However, the next phase will undoubtedly test your mental and physical strength.

Recovery = Max output interval.  Remember the fun we had during the initial paddle out? Unlike skiing where there’s a nice lift to bring you to the top of the hill, surfing requires you to be the mode of transportation. After a ride, paddle extra hard and execute duck dives to get clear of the impact zone and back to the lineup. You’ll still be revved up from your catch phase and ride which adds extra intensity to this set. That repetition plays a role in how surfing will get you ripped. In a recent study, pro surfers experienced peak heart rates paddling back after rides. Your ability to manage your energy and endure the pain will determine the length and quality of your session.

“Your ability to manage your energy and endure the pain will determine the length and quality of your session.”

Now, consider that surf sessions last around 2.5 to 3 hours. That means nearly 20 hours a week of intense intervals, full exertion, and elevated heart rates. Hopefully you’re beginning to understand why those extra pounds didn’t faze me – they disappeared once I got back into my surfing routine.

We have all seen the studies comparing surfing to endurance sports and those FitBit calorie charts. No offense to those folks, but it’s obvious they haven’t spent much time in the water. I urge you to seek firsthand experience in surfing and in life.

So, what does this mean for you?  It means that a fun, rewarding and incredibly effective workout has yet to get your attention. But, fitness is just one of the many side benefits of surfing. There’s the natural splendor, too! The real reward comes from the immeasurable fun, great people and new places you’ll experience along the way. All with your tight core and toned shoulders.