Paddleboard Like a Pro

Your options for exploration are endless

Stewart has witnessed first-hand the evolution of paddleboarding and believes that “SUPs have enabled us to explore further but without some of the common pitfalls of other water-going vessels. Unlike a kayak or canoe, a SUP cannot be capsized and sunk. This means that some of the risks associated with solitary exploration have been mitigated.”

There are many great areas around Vancouver for paddleboarding, such as Jericho Beach, Deep Cove, and Kitsilano Beach. However, Stewart’s top pick is English Bay. When he wants to really disconnect from city life, the rugged shores around the small fishing town of Port Renfrew are his favourite to explore. “Exploring the BC coastline with its endless inlets, islands, and bays is a real treat for the adventurous soul,” he says.

You’ll feel rejuvenated afterward

In our everyday lives we’re constantly bombarded with things to do—deadlines at work, busy home lives, and traffic during our daily commutes. Time in nature allows us to disconnect from our day-to-day stresses. Wallace J. Nichols, a marine biologist, wrote in his recently published book, <Blue Mind> (Little, Brown and Company, 2014) that “our brains are hardwired to react positively to water and that being near it can calm and connect us.”

You’ll work your entire body

Many people think paddleboarding is all about arm strength. In reality, muscles through your hips, core, and upper body are all required to create a sustainable stroke and transfer power to the blade of the paddle. “A proper technique should work your back and shoulders more than your arms,” says Stewart.

Core strength is needed to stabilize your spine and pelvis and prevent unwanted body rotation, which can decrease paddling efficiency. Exercising on an unbalanced surface will build core strength and thus improve your balance and coordination.

Muscles in your legs will also feel the burn after a session on the water. Even small accessory muscles and ligaments around your ankles and knees will receive a good workout while working to keep you upright on the unstable board.

You’ll burn plenty of calories

Recreational paddling in calm water with light winds will burn up to 430 calories in an hour, which sounds like a lot more fun than monotonously training on a piece of cardio equipment inside a gym. Boost this number by increasing the intensity or duration, or exposing yourself to more challenging conditions.

If you’re really looking for a challenge, try paddling against the tide or with a headwind, or just bring your dog along for a ride. It will definitely require more balance to keep you both dry. Just ask Stewart: rarely will you see him paddling without the company of his pup, Charlie.

It promotes recovery

Paddleboarding is easy on your joints and relatively low impact. Therefore, it’s perfect for recovery after a strenuous exercise session or sporting event. A moderately intense session activates key muscle groups but will not overwork them or overload your cardiovascular system.

Get ready for the water

Here are a few key gym exercises guaranteed to improve your paddling before you get to the water.

Straight Arm Cable Lat Pull-Down

Build muscles through your back, shoulders, and arms to improve paddling power.

• Stand facing the cables with your feet shoulder-width apart, chest up, and shoulder blades pulled back.
• Reach up and grasp a straight bar with an overhand (pronated) grip. Hands should be shoulder-width apart and arms straight.
• Bend your knees slightly, lean forward, and slightly arch your lower back.
• Keeping your arms straight, pull the bar toward your thighs in a controlled manner, making sure to engage your lats as you pull.
• Return to the starting position, stopping once your arms are parallel to the floor.
• Complete 2 to 3 sets of 12 to 15 repetitions.

Advanced option:

Complete the exercise on a BOSU ball. This will replicate unstable conditions on the water and elicit greater core involvement.

Cable Twists

This exercise is sure to develop the necessary core strength to improve your confidence on the water.

• Set the cable machine to chest height and stand perpendicular to the weights with feet shoulder-width apart and knees slightly bent.
• Grasp the handle with both hands and extend your arms.
• Engage your core, retract your shoulder blades, and rotate your arms away from the cable machine in a controlled manner.
• Keep your hips stable throughout the entire movement.
• Complete 15 repetitions per side for a total of 2 sets.

Stability Ball Wall Sits

Paddleboarding requires long durations in a power stance on an unstable surface. Develop strength in your legs to prevent fatigue during those longer sessions.

• Place an exercise ball against the wall and gently lean against it, positioning the ball against your lower back.
• Stand with your feet pointed forward, shoulder-width apart, and 6 to 12 in (15 to 30 cm) out in front of you.
• Pull your shoulder blades back and down with your chest up and arms straight out in front of you.
• Squat down and push your hips back.
• Lower your body so that your thighs are parallel to the floor, ensuring your body weight is over your heels.
• Hold this position for 20 to 45 seconds and complete 2 to 3 sets.

Advanced option:

Hold a medicine ball straight out in front of you at shoulder height while completing each set. This will improve shoulder stamina.

Paddleboard Push-Up

• Place your hands flat on the board and directly underneath your shoulders.
• Bring your body into a plank position with arms extended and feet together.
• Engage your core and squeeze your butt while pulling your shoulder blades back and down.
• Slowly bend the elbows and lower your body toward the board. Your elbows should stay close to your body.
• Keep your torso rigid and your head aligned with your spine.
• Press up through the arms and straighten your elbows.

Tip: If this is too difficult, hold the top phase of the push-up for 20 to 30 seconds, making sure to engage your abdominals, glutes, and quadriceps the entire time.

Paddleboard Split Squat

• Stand with your feet hip-width apart, your left leg forward and right leg back.
• Hold your paddle straight out in front with both hands.
• Lower your body by flexing your left knee and hip, keeping the knee in line with your foot throughout the movement.
• At the bottom, drive through the front heel and extend your knees and hip.
• Repeat with the right leg forward and left leg back.