As you’re already pumped to get started with your first (or maybe 10th surf lesson), you can easily forget to do some warm up exercises to ensure your body is primed and ready for the action to come.
Warming up before you get on your surfboard is crucial for preventing your risk of injury, as well as improving your performance on your board.
Importance and Benefits of Warming Up
There are a few benefits of warming up before any type of physical activity, such as:
During exercise, the blood flow to your muscles increases by 75%. This ensures the capillaries (or blood vessels) open up, allowing your muscles’ temperature top increase. As a result, more oxygen is released which will help you perform better on your board.
When you are working out or taking part in any physically demanding activity, your muscles require oxygen. When you’re warming up, the oxygen is released more easily.
Improved Blood Flow
When you warm up for about ten minutes, your blood vessels open up, this will help put less stress on your heart.
Increase Muscle Contraction
During a warm up, your body’s temperature rises which helps improve nerve transmission and your muscle metabolism, which results in better performance.
Warm muscles contract and release better, reducing your risk of injury.
During a warm up, your body produces more hormones, like cortisol, which helps regulate your body’s energy production.
Focus Your Thoughts
During the warm up, your mind will start to focus more on the activity at hand, thus ensuring you’re focused when you’re ready to start with your surf lesson.
Dynamic Warm up
Dynamic warm ups are a great way to effectively warm up your muscles and are usually better than static stretching. With dynamic stretching, you stretch through a range of motion.
At Stoked, our surf instructors incorporate a few dynamic stretches in the warm up.
To start, our learners will do a short jog to get their blood pumping. Then we’ll form a circle and do the following:
Jog in one place
Upper body rotations
We try to include various warm up exercises to ensure we warm up our bodies from our heads to our toes!
In conclusion, ensuring you properly prepare your body for an intense exercise like surfing, you’ll decrease your chances of obtaining an injury, like pulling a muscle!
Remember to cool down as well to allow your heart rate to get back to normal. Try walking at a slow pace on the beach or do some static stretches.
Want to take your first surfing lesson? Our team at Stoked School of Surf will ensure you have an unforgettable surf experience! Get in touch to book your lessons.
HOLIDAY SURF CAMPS
Get your kids off their screens and into the SURF!
These holiday camps are a great option for your kids and teens if they want to spend their holidays outdoors in the sea and the sun, learning to surf or improve their surfing. These surf camps offer you complete convenience as we collect your kids (from collection points in Camps Bay, City and Newlands), transfer them to the beach for their surf lesson and then return them back. We offer separate camps for kids (grade 4-7) and teens (grade 8-12). We have a strict COVID-19 safety plan in place to ensure the safety of your child and staff.
Each surf lesson is 1.5 hours long and includes:
- use of a wetsuit (if they don't have their own)
- use of a surfboard (or they can bring their own if they have one they prefer to surf)
Surf Camp drop-in rate: R370pp
Surf camp 4-lesson package: R1360pp
Next camp dates *Limited Slots available*:
Camp #1: 28th June-1st July 2021
Camp #2: 5th -8th July 2021
Camp #3: 12th-15th July 2021
Camp #1: 29th June-2nd July 2021
Camps #2: 13th-16th July 2021
Please contact us on email@example.com to book.