Q. I would very much like to take a surfing class when on vacation in Hawaii next March. The requirements are that participants must be in good physical shape and good swimmers. I'm not in bad health, but I still smoke and know I could be in better shape. Any ideas? — Sue Schmidt, San Jose, Calif.
A. My own experience with surfing taught me one thing: Gidget was no wuss. Successful surfing requires a combination of muscle and core strength, balance, flexibility and endurance. Training for surfing is a great way to get stronger and more focused on a healthier lifestyle.
Your first task is to quit smoking. Do it now. If you stop smoking, your energy level and circulation will be better, and your lung function could be improved by as much as 30 percent by the time you slide your board into the Hawaiian surf. This will come in handy as you paddle, paddle, paddle your way through the breakers!
The reality of surfing is that there is a lot of physical activity prior to the ride. You will be lugging a board into the water and then stroking through the surf. This involves chest, arm, shoulder, back and neck muscles. According to Susanna Howe, writer for Women's Sports and Fitness, "Surfing is 48 percent paddling, 48 percent waiting and 4 percent riding the waves." Getting physically prepared for this experience, therefore, should involve a wide variety of exercises to strengthen the core area (abdominal, lower and mid back, and gluteal muscles), neck and posture muscles.
The first item of business is to find a fitness facility or community center with a gym, a pool and knowledgeable fitness trainers, where you can get in condition for the physical requirements of surfing. You will need to do a variety of exercises to improve your strength, range of motion and endurance, especially for your upper body and shoulders. Swimming through waves takes persistent force and the ability to rotate your arms through the water. Developing the necessary strength and range of motion will involve lifting weights, swimming, doing push-ups and working with resistance bands.
Since you will be pushing yourself forcefully from a board that is only slightly wider than you are to a standing position, be sure to add explosive upper-body exercises (known as plyometric exercises) to your routine.
A few sessions with a fitness trainer would be a good investment. A trainer will help you learn the exercises and organize an appropriate training schedule. A conversation with the manager/owner of your fitness facility/recreation center should be able to guide you in finding the right person to help you with this. I also suggest taking a yoga class at least once a week, in order to improve flexibility and core strength.
Finally, keep working on your balance. You will be standing on a rather small, wobbly board and riding on an undulating aquatic surface. This is difficult in a swimming pool, let alone a body of water inexorably moving toward a beach. Learn to love working on the Fitball and other pieces of balancing equipment (wobble boards, etc.), because they will help with this all-important surfing skill. Skateboarding and rollerblading are other good options.
Resources
• "Fit To Surf: The Surfer's Guide to Strength and Conditioning" (Rocky Snyder, Ragged Mountain Press, 2003), $14.95
• "Surf Stronger: The Surfer's Workout" (DVD), SurfStronger.com, $29.95
Linda Buch is a fitness trainer and Lancaster County native. Send your questions to: Linda@LJBalance.com.
