This article contains options for exercising and guidelines to follow which will help prevent injury and ensure that you get the most out of your training and surf.

Not everyone out there is a budding Jane Fonda so we’re keeping it simple (I’m giving away my age here but damn she was fine…er…fit). 

The Warm Up

No matter what the activity, warming up is always a good idea. Did I hear someone say ‘foreplay’? Yep, you gotta get the mind AND the body ready for action. To prep for your activity all you need to do is get the blood pumping and the joints and muscles warm and loose.

A warm up should NEVER leave you out of breath or strained. A light 2-3 minute jog or brisk walk (depending on your level of fitness) is all you need to get the blood pumping. For the joints and muscles, a good 10-15 minute stretch will sort you out.

Always start your stretching from the top and work your way down (neck, shoulders, upper and lower arms, upper and lower back, hips, upper and lower legs, ankles and wrists).

You might think that there’s no point in stretching all your muscles before an activity but believe me when I say that you never know what’s going to happen next in life, especially in the ocean. A quick surf could turn into an Iron Man contest in the blink of an eye. Besides, all round flexibility counts in your favour now and in 20 years time.

Remember to take your time while stretching. Use this time to focus on your body, mind, breathing and the task ahead. Also remember that form is of paramount importance when doing any sort of activity. If you can maintain proper form and posture while exercising, you will avoid injury and increase the effect of that exercise.

Swimming

This should be number 2 on your top ten list of favourite training activities. Number 1 being surfing of course. The reason I mention a top ten list is because variety is very important. A change is as good as a holiday they say.

If you’re not surfing and you need to train, try and do a variety of things to keep you fit between surfs. Swimming comes in two forms: lap pool and ocean swimming. If you’re doing the latter always try and have a partner or three to train with. I don’t have to tell anyone who surfs just how dangerous the ocean can be.

Technique really counts for a lot when swimming. Learning how to breathe and stroke properly is essential so if you’re new to it, try and get some advice or coaching. Swimming is without a doubt the best training for surfing.

Your cardiovascular system get’s a workout, you increase muscle strength, improve on your co-ordination, become more flexible and get more water time which means you’re going to be more comfortable under water.

If you intend surfing solid waves you need to be a good swimmer (unless you have a water safety team on jet-ski’s with you every time you paddle out).

Running

Running can also be split in two. I’m tempted to joke about a Cape Flats setting consisting of 1 runner, 2 policemen and a few concrete walls with said runner being chased over the concrete walls by the 2 policemen. To ensure journalistic integrity I will make no such joke - moving on…

If you’re running it could be on-road like the Two Oceans or off-road like on the Cape Flats (sorry, couldn’t resist). Either way your approach is the same.

Warm up, wear appropriate clothing (loose and comfortable), have proper running shoes (ask Justin which is the best brand) because your knees and ankles can’t be replaced and give it your all.

Running is a pretty natural thing and easy to do but it’s never a bad idea to ask for a bit of advice: from the right people of course… 

Resistance Training

When it comes to weights, we as surfers don’t want to make the mistake of trying to be Mister Universe. Surfing requires a fair amount of flexibility and stamina. You ever seen anyone who looks like Arnie pull off a 360-air-reverse? I don’t think so.

Weight training should be used to strengthen the body. This is one activity where improper form is a recipe for disaster and starting out with an experienced partner or instructor is a good idea.

Resistance training isn’t limited to weights. For those who have a gym membership exercise machines are also an option. These machines allow us to target specific muscles and muscle groups in the same way that free weights do.

A very basic guide would be to do exercises that imitate the movements you would do while surfing and to use low weights and hi reps.

For those without a gym membership there are some good options too. Your own body weight can be used very effectively and in order to have variety in your training regime, use things like old bicycle tubes as home made resistance bands.

Simply tie one end to a solid structure and give it a yank (so to speak). In this way you could easily imitate paddling by pulling the tube towards yourself and turn around to push it away.

All in all, if you use a little bit of imagination, you can get a serious all-round workout without the cost.

Zen and the Art of Yoga

You’d be surprised how many top athletes turn to Yoga. You’d be even more surprised to find out just how difficult it is. If you think you’re going to have an easy time, guess again. Chances are you’ll be dripping with sweat in no time.

Yoga isn’t just about stretching – it builds strength as much as it promotes flexibility, not to mention focus. Try standing on your head with your body straight up with no support from a friend or a wall for 5 minutes. I guarantee it to be the longest 5 minutes of your life.

Yoga consists of different poses (VERY BASIC description) which have different effects on the body and mind.

There is a particular one called Salamba Sirsasana (Supported Headstand). It is said to calm the brain and relieve stress. Other effects of this position are toning of the abdominal organs, strengthening of the arms, legs and spine and even improves digestion.

That’s what I read anyhow. Try it out and let us know if it changes your life.

by Darryl Brandreth

A Mental Workout

OK cool, thanks King D, um yeah I can feel those bowels starting to move for sure… I think I feel a life changing experience coming on.

Fifteen minutes and a good magazine later…

Swell, and now for something completely different: the Mental Workout, don't stress dude, you've already done it. Just reading this article has boosted your IQ by a staggering 20 points - congratulations, you're a certified genius.