5 exercises to get paddle board ready

5 exercises to get you paddle board ready 

With the spring thaw underway and the sun being inviting for outdoor activities, summer is getting closer every day.  This also means getting in shape for the paddle boarding season.  It is important to do some off season training to get the most out of your 2013 paddle board season.  Here are 5 exercises that anyone can incorporate into their regular workout that will be paddle board specific and will help you and your body get into paddle boarding shape. 

1)     Russian Twists.  Paddle boarding uses your core muscles every second, so having a strong and stable core will help you and your paddle boarding stroke.  Start by being in the crunch position with your torso in a 45 degree angle.  You can either use a medicine ball or weighted bar to twist side to side.

2)    Squat.  Legs are an important part of paddle boarding, especially for balancing.  Standing hip width a part and having a straight back will help get the most out of your exercise.  Try holding the squat position for 30 seconds or more to get a great burn.

(3)    Push Ups.  Simple but great to get you into shape.  Pushups are great for the chest and shoulders and will definitely get you into paddle boarding shape.  This exercise also allows you to get those chest, shoulder and arms muscles toned and ready to paddle. 

(4)    Lunges with a twist.  This exercise engages and shapes your legs and gets the core involved and especially helps when you’re doing sharp turns on your board.  Start by lunging out to a comfortable range, hold it and then twist from one side to the next and then come back upright and switch to the other leg. 

(5)    Cardio.  To have a better and longer paddle board experience; be sure to incorporate 20 minutes or more of cardio work.  Either running or stationary rowing will get you into great shape, work target muscles and give you great endurance base.

These five exercises will give you a great start to your off season training and are great exercises to incorporate into your routine.  If you do these exercises 2 to 3 times a week, you will see a difference in your paddling experience. Be sure to check out this paddle boarding fitness for programs and ideas.  

Paddle Boarding Fitness:  Sol Paddle Fitness 

Which is Which? Differences in Paddle Boards

A Few Differences in Paddle Boards

Stand up paddle boarding is beautiful and confusing, in that paddle boarding can be done in many types of water which requires a specific board for the specific purpose.  From white water to racing, there are many types, styles and designs when it comes to paddle boards.  The market prices for boards can range from $600 for a simple inflatable flat water board to $3500 custom racing board.  The following will detail the main differences between paddle boards.  

From left to right: (1)Flat Water, (2) Racing, (3) White Water, (4)Ocean. Courtesy of LA Times

Flat Water or Lake Boards 

Flat water boards are arguably the most popular type of paddle board on the market.  It's length, 10 to 12 feet give people of differing height and weight the ability to paddle easily.  The rounded edges give it the ability to glide on calm or choppy water flawlessly.  This board is also the most well rounded for any kind of paddle boarding activity or event.

Racing 

Paddle board racing is a huge event with sometimes up to 100's of participants.  These boards are typically very long and can range from 11 to 14 feet in length to give the board the best aerodynamics in the water.  These boards are also very specialized in their making, meaning some can be of hollow core or just straight epoxy construction depending on the racer's preference.

White Water 

These boards are going to typically be smaller and no more than 10 feet in length and promote incredible stability for the paddler.  You will also find these boards to be made of very durable epoxy and plastic composites to handle the bumps and run its with rocks along the river.  You may also find that some boards have handles on them for the paddle to hold on to during more challenging rapids and obstacles.  

Surfing or Ocean Boards       

Stemming from surfing the paddle boards used in the and waves are shaped like a surf board and typically range from 9 to 10 feet in length.  Usually these boards are shaped to have a point in the front to better cut through water as well as aid in turning.  The end is rounded off and the fin configuration for the ocean paddle board can range from 1 to 5 different fins to give the best glide and turning ability for the conditions.

Now paddle boards are coming onto the market for every more specialized purposes.  From Yoga to fishing, paddle boards are designed for the specific intention and purpose.  If you are looking for to get a stand up paddle board seek out your local dealer and do your research to find out which one is good for you and what you are going to use it for.  Here are a few resources to check out:

SUP Board Buyer Guide

Buying Your First SUP

For more information about stand up paddle boarding or to try it out look at the Denver Paddle Company.
http://www.standuppaddledenver.com

History of Paddle Boarding 

The history of paddle boarding is diverse and there seems to be no real point of origin, but one thing is common is that no matter the shape or form of the paddle or board the act of stand up paddle boarding is well over a thousand years old.  From Ancient Polynesia to the gondolas of Venice, Italy paddle boarding has been a common means of simple transportation evolving into a sport that anyone can do.  The following blog gives a brief description of some of the ancient forms and origins of paddle boarding around the world. 

 

Ancient Polynesia 

In 1777, the ship's surgeon of Captain Cook's voyage described the act of paddle boarding at Tahiti.  "I could not help conclude that this man felt the most supreme pleasure while he was driven on, so fast and so smoothly by the sea."  This act seems to have been a regular event and act for over a thousand years.  The oldest canoe is dated to be from 7000 BC from China.  The utility of paddle boarding is inherent and is apparent in the ease of paddle boarding, as can be seen in the various historical and archaeological accounts around the world.      

Ancient Rome 

The Hasake or Hasaki refers to the board used by ancients in and around the Mediterranean coast lines.  Today, hasake is common referred to stand up paddle boarding in the country of Israel.  Arthur Klein, author of Surfing,  wrote that the Hasake is bigger and heavier than a modern paddle board.  Ranging from     to 13 feet in length and weighing up to 155 pounds.  The hasake has evolved from its 8th century beginnings and contributed to the modern paddle board design.  

Peru and Latin America

Stand up paddle boarding in Peru is over 5,000 years old and is still a prevalent in its original form today.  Made out of reed, sizes and shapes differed based upon the intended use of the TUP, the name of these boats.  The design is favorable for fishing and sport and gives the paddler the ease of maneuvering. Today you can find these boats identified as Caballitos de Totora of "little reed horse".  

There is much discussion as to the real origin of stand up paddle boarding.  Is it from Ancient Polynesia or is it from Peru or even ancient Africa?  The one thing that is common throughout the history of paddle boarding.  Cultures understood the usefulness and the sport of paddle boarding and crafted, shaped and formed the history to give us the modern day paddle board and the sport.  For further information check out these resources.  

Arthur Klien, Surfing,  J. B. Lippincott., 1965.   

Matt Warshaw, History of Surfing, Chronicle Books, 2010. 

Ben Marcus, The Art of Stand Up Paddling, A Falcon Guide, 2012. 

As always check out our website and find your stand up paddle board experience.  

www.standuppaddledenver.com

Paddle Board Pirate Adventures

Summer is Around the Corner How are you Spending it? 

Even though it may be below 0 outside, it's time to start thinking about how you and your family are going to spend the summer.  DPCo. is here to give you an option that is not only going to get the kids outside and active, but will also be an event they are sure to always remember.  

The Denver Paddle Company provides stand up paddle boarding experiences in the Denver metro area.  This summer we are offering a great activity for your summer camper and play group.  We have created a program to teach kids how to paddle board, read maps and talk like a pirate while dressing up like one.  We are also bring together new friendships and memories that are sure to be lasting.  

Sail the Seven Seas

We teach all the necessary skills and coach the to be Swashbuckler how to paddle, stand and sail the seas on a stand up paddle board.  They will be active, be outside and always wanting more.

Finding Buried Treasure

Pirates are known for seeking out buried treasure, but they need a treasure map to find that treasure.  We lead campers through a map reading course so that they can set sail to find the buried treasure.

To be a Pirate you Must Talk and Dress Like a Pirate

Not only do we teach the skills to be a pirate, we give them the hats, vests and hats to be a pirate.  And to be an authentic pirate one must talk like a pirate.  AAAARRRGGGHHH!   

We hope that you will join us this summer and set sail on your own stand up paddle boarding pirate adventure!