Paddle Boarding Can Be a Great Workout
Yes, stand up paddle boarding is good exercise and a great workout. To gain the exercise benefits from paddle boarding you need to meet these 3 conditions.
- You need to learn proper technique to use the big muscles
- Your balance needs to be completely under control
- You need to paddle hard
The American Council on Exercise (ACE) has recently conducted two studies to find out if paddle boarding is good exercise.
What we learned from these two studies…
Paddle boarding can be great exercise and an amazing workout.
Paddle Boarding works the core muscles hard and it does give real fitness benefits.
However…
to gain these benefits a few conditions had to be met.
First:
You need to use proper technique. Using the hips, legs and core to paddle.
Second:
You need time to become completely comfortable on the paddle board.
When your balance is not an issue you can work on a powerful stroke that uses the large muscles of your legs, back and core.
Third:
You can’t paddle at a leisurely pace and expect fitness gains. In the words of the researchers you need to “paddle with intent”
The more comfortable you are on the paddle board (balance)
and the better your technique
the more fitness benefits you will see.
Proper technique would result in using your entire body when paddling. An “arm paddler” will not get full exercise benefits. This means fully submerging your paddle blade and driving with your legs and back. Meanwhile turning your shoulders and twisting your core.
As you work on your paddling technique you will get more comfortable on your board. The more effort you use trying to keep your balance the less power you will be able to put in your stroke.
When you can paddle with power using proper stroke technique you are on the way to having a killer SUP workout.
The ACE Study #1
Core Muscles and Paddle Boarding
Everyone says paddle boarding is a great core workout. You have to activate your core muscles to maintain your balance. But is your core engaged enough for any real benefit?
In the first study ACE researchers aimed to find out if paddle boarding really activated the core muscles enough to provide training benefit.
Researchers had 13 volunteers whose ages ranged from 21-25. EMG electrodes were placed on three muscles of the core.
- Rectus abdominis – the front core muscles
- External oblique – the side “twisting” core muscles
- Erector spinae – the lower back muscles
They conducted the experiments in a water-filled steeplechase pit at the university athletic track. The participants paddled a 10’6″ paddle board. To keep them in the center of the pit they had two weighted slides attached to one leg. This would also supple the needed resistance.
Then the volunteers, who all had SUP experience, were asked to determine an intensity level (rating of perceived exertion) of 11, 13 and 15 on a scale of 6 to 20. They would then paddle at the three intensity levels for 30 seconds each going from 11 to 13 to 15.
The Results
At a rating of perceived exertion (RPE) of 11 and above (scale of 6-20) the Rectus abdominis and Erector spinae had enough stimulus to be strengthened. The External oblique needed a RPE of 15 before any strength benefit.
At a moderate level of exercise the the front stomach abdominals and lower back were worked hard enough to provide strength benefits. The twisting muscles of the side need more exertion to be worked effectively.
This makes total sense. The harder you paddle the more you must twist working those external obliques. If you’re paddling easy you just don’t twist that much.
The Essential Points from ACE Study # 1
If you are paddling for exercise you need to work hard and use good form. To work your complete core area you need to twist vigorously when you paddle. Good stand up paddling form involves, among other things, turning your shoulders, planting your paddle blade deep and driving your legs and back with power as you twist your core. If you use good twisting form and exert some force you will have a great core workout.
You need to paddle hard
and use proper form
to strengthen your core.
- Turn your shoulders
- Fully submerge your paddle blade
- Drive hard with your legs and back
- Meanwhile twisting through your core
- Focus on moving your feet to your paddle blade…
- Instead of paddling the blade to your feet (it’s a mental technique that will help create proper paddling form)
The ACE Study # 2
Heart Rate & Vo2 Max Benefits When Paddle Boarding
Twenty paddlers ages 21-51 were recruited for this study. They were divided into two groups, novice and experienced paddlers. Both groups were then equally divided into men and women paddlers.
The first part of this study was conducted on a SUP ergometer. There were two studies made using the ergometer. Vo2 Max and heart Rate Max were tested in all these studies. In the first test the participants did a series of 100 meter paddles. In the second test they did three 5 minute steady state exercises.
Then the experiment was moved to the water for real stand up paddling. Participants did two 250 meter time trials. One at a leisurely pace and one with an “all out” effort.
The Results
There was a distinct difference in the results on the SUP ergometer vs real paddle boarding in the water. The participants had better fitness results on the ergometer. This difference was greater with the novice group. The experienced group had more fitness benefits when paddling “for real” on the water.
In the water the novice paddlers could not paddle vigorously enough for fitness gains, too much of their effort was spent maintaining their balance.
The average novice paddler only saw fitness benefits on the SUP ergometer. The explanation of this is that the novice paddlers lacked skill, were unstable and uncomfortable on the water. As a paddler gained more experience his/her work output increased and then received more fitness benefits.
The Essential Points from ACE Study # 2
The more experience and better technique you have paddling the more fitness benefits you will receive. And the more calories you will burn paddling. A first time paddler will use all their effort trying to balance themselves on the board. As a paddler gains skill and becomes more comfortable on the board he/she will paddle harder and gain more fitness benefits.
With proper technique paddling with become a full body activity. Your strokes will be powerful using the large muscles of the legs, back and core.
Learning proper technique
and becoming comfortable on the board (balance)
is necessary before you gain real fitness benefits.
Key SUP Technique Tips
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Keep your knees soft
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Keep your spine straight while hinging at the hips
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Keep your hands wide on the paddle
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Fully submerge your paddle blade
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When the blade is submerged the paddle shaft should be vertical. Your top hand directly above your bottom hand.
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Exit the blade at the feet. Not past the feet.
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When you execute the stroke hinge deeper at the hips.
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Think of the board moving past the paddle blade. You’re not pulling the paddle to your feet.
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When you feel competent drop your weight into the paddle and stroke with power.
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