Water Sports that Give You a Whole-Body Workout

If you are looking for an efficient workout that strengthens and tones your entire body all in one session, water sports can be a great place to start. Not only are they very effective for providing a whole body workout - but many of them are also low impact, therefor minimizing the potential for injury or strain of certain muscles.

Swimming

Swimming is the first water sport that typically comes to mind. You need minimal equipment and just need to find a local pool in which to swim. Of course, you can swim in lakes, rivers and oceans, but these waterways are generally better for more advanced swimmers or at least those who feel more comfortable in colder waters with currents where you may not necessarily be able to see the bottom.

You don't have to be a great swimmer to get a good workout. Know that this sport takes practice and that to develop speed you will need to focus on technique rather than faster stroke pace. Work with a coach or trainer who can watch your stroke and give you advice and instructions so you can progress faster.

Rowing

Rowing or crew is another great option. Don't mistake this activity for kayaking or canoeing, which are more upper body sports. Rowing also involves using your legs, which helps strengthen and tone your quadriceps, hamstrings and glutes - all while you are pulling with your arms and keeping your core engaged.

A nice aspect of rowing is that you don't necessarily need to live by water to do this sport. There are indoor rowing machines and even rowing gyms with classes (similar to spin classes) where you can get the same workout without having to find a lake or river. Check out your local gym for these indoor rowers or classes in your area.

You can even get a Concept 2 rowing machine for home use and get a full body workout at home. Note: Learn proper rowing technique so that your workouts are more effective and you don't cause excess and unnecessary strain.

Surfing

Surfing also involves upper and lower body muscles, since part of the time you are balancing on a surfboard and moving your legs to navigate the wave - and the other part you are paddling through strong surf with your arms. Although these are done at separate times, alternating these moves can still give you an efficient (and usually extreme) workout.

Surfing s a very challenging sport and requires a lot of core strength. Surfers need to be good swimmers and have significant core strength and balance, so many start with dry land exercises to develop strength and balance prior to entering the water.

Stand Up Paddleboarding

Stand up paddleboarding, similar to surfing, requires upper body strength for paddling and lower body strength and balance to stay standing on the SUP. Keep in mind that the rougher the water, the more unstable the surface of the board, which in turn can provide a more intense and tiring workout.

As you have probably noticed, each of these sports can help you strengthen multiple body parts simultaneously. In addition, they provide a great cardio workout as well. Plus they are low impact sports. You get the best of both worlds - a heavy duty workout without the heavy duty wear and tear on your body!

How Paddleboarding Can Give You an All-Body Workout

Paddleboarding is quickly becoming a very popular sport. Not only is it easy to learn, it is also a low-impact sport that can be enjoyed by people of almost any age.

The Recreational Benefits:

Some people enjoy paddleboarding for the recreational aspect. You don’t necessarily have to endure a tough workout in order to enjoy the sport. In fact, you can go for a slow paddle without ever getting out of breath, and still get fitness benefits. 

You can also take advantage of the sunshine, fresh air and relaxation benefits that are nothing to shake a stick at. There is no reason why you need to use a paddleboard exclusively for exercise.

The Fitness Advantages:

However, if you are looking for way to get a full-body workout, paddleboarding can provide that as well. The faster you paddle and the  stronger the surf, the more your muscles will be challenged. The unpredictability of currents and waves can also make a paddling workout more challenging. And you can always step it up a notch by working out with a group of other paddlers or training for a race.

Arms and Back

Obviously, when you paddle you will engage your arm and shoulder muscles. What’s great about paddleboarding is that you are paddling both forwards and backwards, thus engaging different muscles. In addition, since you are standing up, you are using your back as well.

Legs and Gluts

Paddleboarders stand with their knees slightly bent. If the wind picks up, there are waves or a strong river current, the legs are constantly adjusting to balance on the board. This engages the quads, hamstrings, calves and gluts, sometimes without you even realizing it.

Core

Since you have to maintain your balance while paddling, your core needs to remain engaged virtually the entire time you are moving. This is such a big benefit to paddleboarding that yoga enthusiasts and other exercise gurus have taken their exercise routines to the paddleboard to boost their workouts.

No matter how you look at it, paddleboards can be used in a variety of different ways, and board owners can definitely get their money’s worth. Possibly the greatest disadvantage is transporting them - unless you have an inflatable SUP. Get more info on shopping for an inflatable SUP.