Eurosport Nutrition Daily Digest

Aquaholics Anonymous: Surfing

 You’re never too old to learn how to surf.  Whether you are fit to brave the waves or are trying out the stand up paddle, you will need to build up your core strength first so that you have the agility and strength needed to surf.

 Surfing uses an extraordinary amount of energy and you can burn 500 calories per hour.  It requires strong shoulders and arms for paddling out to the waves and core strength for riding the waves to shore.   Sometimes you spend more time paddling.  For the core strength and endurance required braving the waves, try these exercises.

 Our exercise gear du jour: the Swiss ball.  Using Swiss balls improves balance and leads to agility.

1. Swiss Ball Balance. 

Try balancing on the ball with one knee, the other leg bent.  Work up to balancing on both knees.

2. Swiss Ball Lunge.

Stand up with the Swiss ball behind you.  Place one foot on the ball behind you.  Lunge down, Bend the other knee until your thigh is parallel to the floor.  Push yourself back up through your heels.  Repeat with the other leg.

3. Swiss Ball Squat Rotation.

Stand up with the Swiss ball between a wall and your back.  Lower your body until your thighs are parallel to the ground.  Push yourself back up.

4.  Swiss Ball Push Up: 

Get yourself ready to do pushups with both shins on the ball.

With your spine and head aligned, inhaling on the way down, bend arms and lower your chest to the ground.

Exhale as you push your arms back to start.

(Great for upper body strength needed to paddle out!)

5.  Russian Twist on a Swiss Ball

Sit on the ball, feet spaced wide apart.

Use your core strength to raise your torso. 

Look straight ahead, extend both arms in front of you.

Twist your torso to the left, return to center, then twist to the right.

(Gives your abs a killer workout.)

6.   Swiss Ball Stand. 

If you’re super-agile, give this a go. With your feet spaced far enough apart to balance, try to stand on top of the ball and keep your balance for as long as you can. 

 
Try these exercises three times a week and alternate days with 20 minutes of jogging and 20 minutes of swimming for aerobic conditioning. 

Good luck!