The simplest application of stand up paddle boarding in recreation would be sup fitness. Fitness is defined as the ability of an individual to perform work (exercise) of a certain intensity and duration. In order to define a fitness training program on SUP board we need to understand why people choose to exercise in this way. Caring for own body and awareness that health is the most important part of a person’s life have encouraged people of different ages and genders to exercise differently in recreational ways. One of these are fitness programs. Fitness exercises are programmed in an intelligent manner do not require great knowledge or motor skills and, if carried out continuously, have an excellent effect on general health.
The SUP fitness program can be implemented with all age groups, and a frequency of 2-3 times a week would be sufficient for significant shifts in users health and abilities. In addition to kinanthropological impact, such a program would actively participate in the elimination of stress and the improvement of an individual’s mental status, for the reasons stated earlier. Doing fitness on inflatable SUP board would increase the interest of a fitness program, which is often conducted indoors. Participants in such a program would have the opportunity to change the environment in which the exercise was conducted and thus avoid it the monotony that is often the reason for giving up exercise. Fitness on an unstable component (SUP boards) impedes any exercise that increases muscle activation and according to research allows older people to develop better balance and proper lower extremity function, which means a lot for injury prevention.
Below is a brief SUP fitness work program that would, with variations from training to training, could exercise three times a week for 12 weeks. The program of work contains the procedure of warming up, the main part and the relaxation – stretching and includes information on the exercise used, the impact of the exercise, the number of reps and batches (duration) and the rest between batches and reps. The recommendation would be to carry out such training with a smaller group of recreational athletes (up to 6) so that they can supervise the workout and give instructions.
SUP board fitness program in sports recreation – Training example
| Name of the exercise | Number of repetitions x series / Duration | Impact of exercise and rest between batches |
|---|---|---|
| 1. Continuous paddling on board | 10 min | Warming up of the locomotor system and preparing the muscles for work; without rest |
| 2. Squats on a paddle board in the rendition | 10 reps x 4 | Strengthen your leg, shoulder, and torso muscles development of balance; 60 seconds of rest |
| 3. Push Ups on board | 10 reps x 4 | Strengthen the muscles of the arms, shoulders, torso and shoulder muscle stabilizers; 60 seconds. |
| 4. Anterior forearm resistance on the board | 30 sec x 3 series | Strengthening of the trunk muscles and muscle stabilizers shoulders, 45 seconds of rest |
| 5. Lift the hull short with the paddle in the forehand | 30 sec x 3 series | Strengthening of abdominal muscles; 45 seconds rest |
| 6. High jumps from the squat | 5 reps x 4 | Strengthening of leg muscles, knee stabilizer and hook and the development of the explosive power of the lower ones extremity |
| 7. Sprint 100 meters by paddling on boards at maximum speed | 1 reps x 8 | Development of anaerobic strength, strong endurance and arm and shoulder muscles belt, torso and legs; 90 seconds of rest |
| 8. 500 meters interval paddling on a board of moderate to medium speed | 1 reps x 3 | Development of anaerobic endurance of this muscle arm, shoulder and torso endurance; 120 seconds of rest |
| 9. A deep bow to the paddle | 20 sec x 3 reps | Stretching the back of the legs; 10 seconds rest |
| 10. Stepping and hull cover, paddle in forehand | 20 sec x 3 reps each leg | Stretching the iliopsoas and abdominal muscles wall; 10 seconds of rest between repetition |
| 11. Stretching arm muscles in they sit with the help of their second hand | 20 sec x 3 reps each hand | Stretching of arm muscles; 10 seconds of rest between repetitions |
| 12. Linking your back while lying on belly | 30 sec x 1 reps | Stretching the abdominal wall muscles as well relaxation |
| 13. Slow paddling to the coast | - | Final relaxation and calming of physiological reactions |
