if i can, an ideal week would look like this... bike 5 days, stairs 2 days, beach drills 2 days, weightlifting 1 or 2 days.
So When do you go surf?
i agree i need to exercise more,SURF MORE,eat better,eat less.i have a job and a marriage/home and that takes up time pro surfers can exercise and surf every day for their job.i'd be more fit and paddle/surf better if it was my job.
I play hockey in the late fall through winter, keeps my legs strong and also hit the gym 3 days a week doing 20-30 minutes of circuit routines that include all upper body muscle groups switching exercises, then run 1-1.5 miles. If I want to switch it up I do some of these workouts at home....
Trudge man trudge. Get in about chest deep water and just try and run forward using your arms too. Do it as fast and as hard as you can and you will be surprised how it will wear you out. Also people will stop and look at you wondering what the hell you're doing. It's really fun too but stingray season takes some of the fun out of it. Trudge on dude.
yesterday i swam about 2000m. this morning i went to the gym & rode the stationary bike for 30min. at an average of 150 watts, then went surfing for 2 hours.
fitness is where you find it & i second the "fit to surf" book recommendation. i got many of my resistance exercises out of it, & based some i do off of others in the book. i like that it offers a lot of options that aren't equipment intensive, so you can easily do them at home, in your basement, at work, etc...yoga's great, but not really my thing.
The website that originally got me into crossfit actually was this one, mentioned in a thread a long time ago. I've lifted weights since I was in 7th grade and was basically a chest/back/arms/legs day kind of guy. Who am I kidding, I never did legs.
Anyway, I got to the point where in college I benched 305 once (I weighed about 160) and thought I was at my peak. So my life went on and then came work, family, kids, etc. I had some equipment at home but couldn't get into it for any length of time and my excuse was always that I had plateaued and could not make any more significant gains. I tried one year to gain weight like crazy and got up to 196, but wasn't really stronger and I looked puffy, not ripped.
So then came surfing. Now I found something I loved doing and semi-exercise related. So I started working out again just to get better at surfing. Someone said "crossfit" and I had some of the basic equipment so I just started fooling around with their WOD's (workout of the day) and man, I can tell you I wasted so much time lifting weights in college. This is the real deal. After every workout I have to lie down on my back to catch my breath.
I've never been to a box, I've spent about $1500 over 2 years to build up my garage gym. For about a year I was getting by with stuff I bought for under $200. 2 years * $185/month = $4440 for a membership so I've only spent a third of that. I can tell you: my core is stronger, I can paddle longer, my pop-up is faster and more consistent. Now some of that is surfing for 2 years, but hey, you have to do something when the waves aren't there.
The last thing I'll say is that no matter what you choose, the deal is you have to enjoy doing it and be able to stick with it. The problem with a lot of exercise programs is that you have fun initially but then it becomes more like work. The thing that is going to keep you at it is noticing gains. I've heard good things about P90x but I can't stand exercising in front of a TV in my living room, I'm a gym/garage gym guy. Anyway that's my opinion and take from it what you will.