Surfing is a great exercise but it is very important to maintain a varied fitness exercise training program on top of surfing. Surfing fitness exercises will enhance your performance and overall enjoyment of the sport. The Surfing Exercises and Workouts we will be recommending are designed to deliver additional balance, flexibility, strength, and endurance to each session. Please make certain of your level of fitness before attempting a new exercise or routine.

These days many boards have an outer resin coating or “glass job” made from epoxy and that means the core is likely to be made from a type of foam that is very water absorbent, great stuff when it’s dry and the outer layer of resin and fiberglass are intact, big trouble if it’s exposed to water for very long. What happens is the water gets in between the foam core and outer resin shell then expands and contracts with temperature and atmospheric pressure changes to create delamination (separation) of the outer shell from the foam which opens the door to several bad developments.

* Weight gain - Heavy Boards Lower Performance

* Weakening - Wet Spots are Potential Break / Buckle Spots

* Yellowing - Lowers Resale Appeal

Remember, Surfing is a solo sport and these exercises are for you and about you. You must not feel any competition when doing them. Enjoy them and do as much as you can so you can enjoy surfing for a long time.

To get us started here is an endurance Surfing Exercise Program for the gym or at home which should take about an hour.

Breathing correctly is essential and will warm up your muscles quickly by delivering the oxygen need to heat them up.

• Warm-up stretch (5 minutes)
  • 15 Deep breaths through your nose slowly and exhale through your nose slowly.
  • Rotate head counter clockwise 5 times, and counter clockwise 5 times - breathe.
  • Rotate shoulders forward 5 times and backwards 5 times - breath
  • 3 sets - Alternate between right arm and left arm, extend hand to the sky with finger fully extend, breath in breath out and lower arm - breath
  • 3 Sets - Clasp hand together breath in and extend arms to the sky stretching out, breath out and lower arms to side - breath
  • Extend both arms to the side like a cross bend hands up and rotate forward 10 time and backward 10 times. Without stopping bend hands down and rotate forward 10 times and backwards 10 times - breath
  • 3 sets - Extend arms out bend at you waste keeping your back straight (like a Barbie Doll) swan dive down to ankles or as far as you can go (DO NOT BEND YOUR BACK). Breathe and try to move lower with each exhalation.
• Surfer Exercise Session, try to keep moving through the entire routine.
  • 12 min - on the treadmill, start out at 3 mph working up to a comfortable 7 mph.
  • 5 min - jump rope. Great for shoulders, calves and coordination.
  • 2 sets - 15 flies use a comfortable weight 10 to 25 lbs. I prefer dumbbells as they are working each side independently.
  • 2 sets - 15 shoulder front raises, use comfortable weight. Dumbbells, remember you are working your arms not your back and legs.
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  • 2 set s - 15 Bent over row, keep back straight while slightly bending knees
  • 2 sets - 15 side shoulder raises.
  • 2 sets - 15 pull downs on cable trainer. Remember to use only your arms.
  • 2 sets - 15 bar dips
  • 25 - 50 squats, with light weights, do not strain you knees and keep your back straight.
  • 30 - 50 lungs, with light weights, do not strain you knees and keep your back straight.
  • 2 sets - 15 leg raises
  • 2 sets - 15 twisting lunges with comfortable weight, do not strain you knees and keep your back straight.
  • 20 regular push ups
  • 20 V push-ups
  • 20 Dive bomber push ups
  • 5 pull-ups
  • 5 chin-ups
  • 5 min - jump rope.
  • 5 min - stretching, arms, legs and back
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