crossfit & swimming & of course stretching and/or yoga.
crossfit & swimming & of course stretching and/or yoga.
Swim, bike, don't run--it's bad for your knees. If lifting weights, go lower weight and high reps. Stretch a lot. The point is to build strength without overly bulking up. The more you bulk up, the less flexible you become
I read somewhere that the guys at pipe had a workout that was like a spec ops workout bc you do each workout back to back no break in between. 100 jump jacks, 100 jump rope, 30 pushups 30 situps, 15 step ups 10 burpees, and a 1/4 mile run. That was one set and you're supposed to do like 4. I almost passed out after one first time. Way harder than it sounds.
Quick Surf workout ^
At home workout system for me. Save yourself the BS of following a video (P90x) or the hassle of going to a gym filled with meat heads and "professional" body builders. You can incorporate much of what P90x has to offer without buying or stealing a copy. I'm in the best shape i've been in a loooooong time (possibly ever) by doing these things:
1. Start with a healthy diet, include lots of fruits / veggies, low / non-fat yogurt, only wheat / whole grains, and lean meats like chicken / fish (i rarely eat red meat, but i haven't sworn it off 100%), also keep the drinking to a minimum (was my biggest challenge but i've got it dialed in), focus on drinking lots of water
2. Stretch regularly, yoga i hear is good, but i just do mine at home in front of the TV each night
3. Get a bike (if you don't have one), go on nice long bike rides 2-3 times per week
4. Jogging (pronounced with a soft J), it's not great on the knees but it's not terrible either if you buy some good running shoes with good inserts (I wear Brooks, very comfortable and great on the knees / back). I do this almost every day after work now, only 30-45 minutes 5 times per week is good, unless you are inspired to do more
5. Get an "extreme pull-up" bar (approx. $20), you can use it for more than just pull ups, i do my push ups on it, you can use it to change your grip up so you can isolate different muscles, wide grip, close grip, etc., I always end each jogging session with 3 sets of 20-25 push ups and sit ups, and then I do as many pull ups as I can until i can't pull myself up anymore
6. Swim laps, lots of them, and change up your strokes, there are tons of different techniques, utilize many of them to work different muscle groups. Depending on your situation this will be easier / harder for you. I personally have a community pool that is usually pretty empty after sundown. I go down and swim laps for about an hour after dinner has settled and the pool is clear. If you don't have a pool, i recommend finding a public pool, or if you live closer to the beach, just swim out there (ocean swimming is way harder than pool swimming, so it's a good option if you are close enough)
7. Dumbells work outs, i have a pair of 25lb dumbells that i use to do low weight / high rep workouts, you may want to get a pair of 10-15 pounders to start, I use them for sitting military press, curls (for the girls), tricep throw backs, kneel on one knee and one hand on a chair and do pull backs, then go real light weight like 5lbs and do some isolated shoulder exercises for shoulder stability (something i need to do more of with my shoulder issues)
8. SUP, if you to live in an area that has lots of flat spells then picking up an SUP will give you something to do when the waves aren't pumping. You can SUP to develop great leg, CORE, upperbody strength, pretty much a full body work out and it's more beneficial than you would think. I fell out of shape for a while and when I picked up my SUP i got snapped right back into shape and it motivated me to take it to the next level, which was incorprating everything I have listed above. Now i'm back to catching waves on my 6' 10" Fish and i'm looking at going smaller sometime this fall / winter. Best gift I ever received was this SUP, don't let the haters tell you otherwise, it's a great investment for anybody who truly loves the water and wants to be in or on it on days other than big wave days. Plus it's fun in surf under head high, just don't go near the crowded lineups
Other than that, just stay focused on your goal, read surfer mags, watch videos, eat breathe and sleep surfing and you'll find yourself in great shape and catching waves with regularity. Good luck!
Hey imperial... I don't know a ton about p90x, but it looks brutal and awesome at the same time. That being said, is it sustainable a)while surfing consistently - 2 or 3 days a week, and b) over a longer timeline i.e. does it wave or stair and taper, or is it all out kick your ass and get in shape quick? Been curious about it for a while.
I have a 5' section of a wooden piling on the slab under my carport. I jump up on it and try to cross step whenever I walk by to improve ballence. Those indo boards would do the same thing.
Don't worry Okie, as a woman lifting weights WON'T bulk you up. Rule of thumb is it takes at least 3 weeks to feel it (clothing fit) and 6 to see it. I'm speaking in generalities here. For some reason some women have this misconception that using weights heavier than the 10lb dumbbells will turn them into She-Hulks within a month. Not true! Squats, Deadlifts, Bench & Overhead Presses are the key to building overall strength and muslce tone if you're a beginner. These are all generalities here of course.
Mine is a 3 day Push/Pull/Leg split routine with a break from lifting every-other day. After lifting on MWF I swim for roughly 15mins doing at least 350meters. On the weekends I do yoga and stretch.