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Posts Tagged ‘Waves’

Surf Fitness: Ride the Waves and Go with the Flow

Surfing is one of the few sports that require all aspects of fitness:

 

  • Aerobic Endurance
  • Strength
  • Flexibility
  • Coordination
  • Agility
  • Balance
  • Proprioception

 

Your traditional gym workouts will take care of your strength and aerobic requirements, and your yoga class will be more than adequate for flexibility. However, for surf-specific coordination, agility, balance and proprioception, you will need a surf-specific workout.

 

What is Sport-Specific Training?

 

In the past decade, sport scientists have begun to reevaluate the way we get fit for a specific sport. Past sport training programs usually involved isolation exercises, which strengthened the muscles used for the sport. However, according to movement science research, traditional strength training does little to enhance sport-specific skill. As such, trainers are now using the dynamic pattern theory of motor learning, which states that the brain is more efficient at memorizing movement patterns than it is at muscular isolation. For example, consider the traditional leg extension machine. Its movements are in no way similar to those used in surfing. Now, imagine a squat, performed in a surfer’s stance on a Bosu or wobble board. The exercise now resembles the movements of surfing, and is therefore a better way to enhance surf-specific skills.

 

Surf Balance

 

Let’s start with balance training. Surfing requires three different types of balance:

 

Dynamic Balance is balance in motion. This is in sharp contrast to the postures you perform in yoga class.

 

Anticipatory Balance is related to agility. It means that you can anticipate the next pattern of the waves, and prepare accordingly.

 

Transitional Balance is required for movement fluidity.

 

When choosing exercises for a surf-fitness program, it’s important to select workouts that enhance all three types of balance. Fortunately, with the excellent variety of balance-training tools on the market, it’s possible to cover all three aspects in one exercise. For example, the Stability Ball Toss and Catch is a superb exercise for developing core strength, agility and balance.

 

You will need a partner for this exercise:

  • Partners sit facing each other on the ball, about one foot away. One person sits upright. The other holds the ball from the “crunch” position.
  • The person holding the ball tosses it to her partner. This brings her to the upright position.
  • As the partner catches the ball, she goes into the crunch position.

Only do as many repetitions as you can perform using good form. Stop if either partner feels the exercise in their neck or lower back.

Bosu for Surfers

The Bosu is another fantastic piece of surf-fitness training equipment. There are two sides to a Bosu; the dome side and the platform side. The dome side exercises are similar to those performed on a stability ball, while the platform side is similar to a balance or wobble board. As such, the Bosu is an excellent investment for anyone who does not have the funds and/or the room for a stability ball and a balance board.

The Bosu is an excellent tool for developing proprioception, which is your body’s awareness of its position, posture and alignment in space.  Since water environments are not similar to the typical concrete on which we walk, proprioception is extremely important for surfers. Proprioceptive skills also enhance dynamic, anticipatory and transitional balance skills.

Try this Bosu Proprioception Exercise: Start by simply standing on the Bosu. Now close your eyes. You will probably feel an exaggeration of the body’s mechanisms for adjusting to balance challenges. Open your eyes and raise one arm. Follow it with your eyes. Keep following your hand as you bring it down, to the left and right, and back behind you. Repeat this using your opposite arm.

When you become comfortable with the Bosu, turn it over and use it as a wobble board. Stand on the board and shift your weight forwards and backwards, and then side to side. Try a few squats. Can you keep the board centered?

Surf-Agility

Plyometric exercises on the Bosu are great for developing surf-specific strength, balance coordination and agility. Check out the Bosu Jump, Toss and Squat

  • Stand on top of the Bosu. Feet are parallel, and open to the width of your average surf stance.
  • Inhale and jump.
  • As you exhale, land in this sequence: Toes first, then the ball of the foot, then the heels, then squat. If you body is in correct alignment, there will be minimal wobbling of the feet upon landing. However, don’t expect to be paralyzed! Remember, athletic balance is dynamic. There may be some small degree of motion occurring.

You can add agility training to this exercise by tossing a medicine ball in the air as you jump up, and catching it when you land in the squat.

Surf’s up! Are you ready? Get on board with a surf fitness plan!

m newbold PhotoAbout Author
: M Newbold is a prolific writer with interests in family, health and fitness, sports, exercise and healthy eating. For more information about getting fit for surfing, and also get a FREE surfing exercise program visit http://www.getfitforsurfing.com

Alternative Medicine Making Waves

As people across the globe start to research factors which contribute to their health, or lack of, the attributes of alternative medicine is causing its return in a big way.

People are returning to alternative medicine in their droves.

Finally, people are taking an interest in their own health. No longer is it acceptable to give your power to someone else. No-one else but you has the same interest in your health.

A health practitioner may have twenty four PhDs, but you’re the only person with a PhD in you. You’re the only person who knows your sensitivities. You’re the only person who knows how you react.

Thanks largely to the internet, people are now researching possible side effects of the medication they’ve been given. Then they return to their GP with this information, who often, had no idea of it.

That’s a worry in itself.

Now consider the time most alternative medicine practitioners give you. Instead of the six (ten if you’re lucky) minutes you have with your GP, you are given time to express yourself freely, you are listened to. You direct the consultation.

In almost all cases, you come out of the consultation feeling you have been heard, that someone has taken a deep interest in your troubles. That alone can go a long way to your improved health.

In addition, your health is being helped in a time honoured way, assisting your intelligent body to achieve what it knows is best for you.

Instead of suppressing the symptoms, which goes against what your body naturally desires, alternative medicine allows the full expression of these symptoms in a safe and healing environment.

Symptoms are signals that your body is struggling with something. Suppress them at your peril! They have a valuable message that you need to address.

For example, being able to sleep deeply, waking up refreshed, is a sign of good health. If you are unable to sleep without sleeping pills, you are, in effect, sitting on a time bomb. The reason for the insomnia is not being addressed. In fact the cause is becoming more entrenched.

The use of sleeping pills on occasion can be useful. But the daily or regular use is dangerous.

Once you are in control of your health, you feel empowered. Gone is the ease with which you could be manipulated through fear of potential risks. Now you know how to become healthy and to stay that way.

All alternative medicine modalities have their place, but my three favourites are:

  • good food, natural diet
  • homeopathy
  • cranio osteopathy

Subscribing to an ezine in natural health can show you options you may not be aware of. There are always many ways of looking at any problem. Don’t limit yourself.

Look over the edges of the rut you may find yourself in. At first glimpse it may look overwhelming, but with each new look, you can start to see a better world for you.

Take control of your health today, so stopping others manipulating you for their own ends.

Madeleine Innocent PhotoAbout Author
For a free ebook on how to naturally treat some common ailments at home, visit http://www.twolegsandfour.com.au

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