Surf Fitness & Nutrition

[chickenskin]

No worries Pure, N's a masochist.

[Wilbur Kookmeyer]

Here you go..for all you "don't weight lift" minded ones...

Eager to burn more calories? Like many people, you might assume
the answer is to go faster, longer and harder with your aerobic
workouts. Yet as valuable as aerobic exercise is (to your
cardiovascular health as well as to your weight-loss efforts), it
accounts for only a fraction of the calories you expend.

The major factor in calorie burning is your lean muscle mass: the
more you have, the more calories your body uses around-the-clock.
And the best way to increase your muscle mass is to
strength-train. Even a modest weight-training workout three days
a week will have you burning calories at a faster rate.

Don't give up on the treadmill, bike, exercise class or other
cardio workouts; they are extremely important. Just realize that
when it comes to burning calories, they're only part of the
picture. You need to strength-train as well.

[freckleface]

One of the best exercises I have found for balance is doing one-legged squats and deadlifts--no weights. They aren't easy--try it!

Also, remember that whatever you are doing, try not to get stuck in a rut--keep changing up the activity that you are doing, even if it is just changing your grip on the weights.

Also, I think that machines are great when you are just getting started, but a person works more of the smaller muscles, all the supporting muscles that are so important to avoid injury when you use free weights, since it is so much more about balance.

This may sound weird, but I actually have been doing some great workouts from Men's Fitness magazine off-and-on for the last year. They have a good variety of workouts that consistently focus on core strength. There are lots of workouts with supersets (combining a set of lunges and then a set of pushups before a rest, for example). I love those, because it maximizes time spent in the gym, which is not my favorite place.

I change workouts every month, but continue to lift three days, and do cardio on the other three days. Cardio is jogging, running sprint intervals, biking, hiking, any of the machines, paddling a boat, or anything else. I live quite a ways from the ocean right now, but I still think about surfing while I am working out. When I get to the beach I want to be able to enjoy it!

Now, last summer, for example, I didn't lift at all, or worry about a fitness plan because 4 days a week I rode my bike 45 min each way to work and back, ran up and down 30 stairs hundreds of times while carrying as many heavy plates of food as I could possibly hold, and surfed the other 3 days a week. Who needs the gym then?

[wawaverider]

Wilbur,
I have to just disagree with you. You state that "You can not get "toned" without strength training". This is totally untrue. While it can help some people get toned, for others is does not work. At least in a healthy manner. Blanket statements most often are wrong. Overall, you have the picture though for strength training and endurance better than most people.
Cheers

[Stiffler]

I tried lifting weights once. they were soooo heavy. It sucked. It felt like work. those things weighed a ton. Even the light ones were still pretty heavy.

i got a couple guys to give me a hand, and we lifted more than the biggest guys. they tried to act like it was no big deal, saying I had "help".

I guess if they were team players they wouldn't be stuck inside lifting weights by themselves.

Often, if I feel like Im getting too fat, I'll just get up and get myself something to eat, instead of screaming at my wife to get it from the couch.

[nm]

Okay.....here's a new one.......(I did this yards.....the send off times should give you plenty of rest.)

400 easy
8 x 200 @ 3:15
200 easy
8 x 50 @ 1:15 pull (skull down/easy back)
8 x 50 @ 1:00 stroke (easy down/hard off the turn under water as far as you can go/easy back)
warm down

Not the most grueling workout......but the 200s are good for endurance....and the underwater swim is good for breath control.

[Koo Nass]

I like multiple reps of beer and fried food. Sometimes to mix it up I go with Bourbon and steak.

And for breath control - I like to down as much beer as I can without stopping for air. If you follow my advice, you will be a well tuned athlete.

[purenitrous]

Good point Koon. However balance is an important key to healthy living. I've been blending a lighter version of nmm's exercise routine with yours. Here's the highlight.

[nm]

Damn! I like your workout much better..........Sign me up!

[nm]

Lol........I know I'm the only one doing these damn workouts.......but if one of you happens to get a wild hair up your butt........here's a new one.....

(50 meter pool)

Warm up: 300 swim

Main set: 16 x 100 @ 1:50
(1-4 neg split steady; 5-8 descending 1-4; 9-12 neg split steady; 13-16 (hard) best average)

Kick set: 8 x 50 @ 1:15 (build)

Cool down: 200 easy

Have at it........

[SooLoo]

Free weights were shunned by the top tri-athletes for years. Now they are an important part of all of their programs. And for god's sake run people. stretch. eat fairly well and drink like a sailor. i would argue that running with some weights mixed in will keep you in shape for surfing as well as anything. seems to me good surfing is mostly in your mind and lungs. balance and a lot of other intangables (sp?) you are born with or without make up the rest.

[Country Honk]

I try to run atleast 4 times a week, 5 miles each time. After each run I throw in some weights. Pullups (overhand), sit ups and push ups everyday. Oatmeal in the morning, good size lunch, and a simple slab of fish at dinner time. I also drink a gallon of water a day. Not too tough of a regimen, but it's kept the gut off and my girl on.

[nm]

Because I needed a good azz-kicking today.........

50 meter pool - 2800 meters total

Warm up: 1000 @ 15:00

Main Set: 16 x 50 - (4 @ :55; 4 @ :50; 4 @ :45; 4 @ :40)

Stretch Set: 800 (100 kick/100 pull x 4) Moderate

Warm down: 200 easy

[Jacob]

Who knew the mod 's a masochist?

[nm]

Okay.........since nobody seems interested...........this will be the last one.

--------------------------------
50 meter pool.

Warm up: 300 easy

Main set: 21 x 100 - (5 @ 2:00 dps, 2 @ 1:45 strong; 4 @ 2:00 dps, 3 @ 1:45 strong; 3 @ 2:00 dps, 4 @ 1:45 strong)

100 easy

Kick: 200 easy

Pull: 8 x 50 @ 1:00

Cool down: 100 easy
-------------------------
Total 3200 meters

Not a particularly grueling workout.........but good for endurance.