• Stand-up Paddle Boarding

    Works: Arms, core

    The latest craze to hit the waves is a mix of surfing and kayaking – with major body benefits. It involves standing on a board, which looks like a surfboard, engaging your core to keep you balanced, and using a paddle to propel yourself through wat…Continue Reading

  • Swimming

    Works: Arms, legs, back, core

    We’ve lauded the benefits of swimming time and again – think lean muscles, a trimmer waist and hips, as well as all-round toning. And what better time to dive straight into this exercise than summer, when the need to cool off trumps t…Continue Reading

  • Surfing

    Works: Back, core, shoulders, legs

    Gentle rocking, the call of gulls and the smell of fresh sea air… Waiting for the perfect wave is a blissful way to relax – but surfing is also a good workout. “It’s great cardio work,” says Tasha Mentasti, liaison and oper…Continue Reading

  • Stand-up Paddle Boarding

    Works: Arms, core

    The latest craze to hit the waves is a mix of surfing and kayaking – with major body benefits. It involves standing on a board, which looks like a surfboard, engaging your core to keep you balanced, and using a paddle to propel yourself through water.
    “Your core is critical in helping you to stabilise and keep your balance on the board – and your stomach gets toned really quickly,” says Juliette Ball, coordinator of the Hout Bay SUP Series, which donates all funds to Development in Sport, an NGO, which promotes sport and job creation. Besides your stomach, your arms get a great workout too, as you’re pulling yourself through water while balancing on an unstable object.
    Take note: “Larger boards (around four metres) are best for beginners,” says Ball.

    Get started: Search for “Hout Bay SUP Series” on Facebook or visit www.suphq.com for events and trainers in your area.

    Swimming

    Works: Arms, legs, back, core

    We’ve lauded the benefits of swimming time and again – think lean muscles, a trimmer waist and hips, as well as all-round toning. And what better time to dive straight into this exercise than summer, when the need to cool off trumps the “It’s too hot to exercise” excuse? An easy, continuous swim burns around 2 000kJ an hour, while a more vigorous effort can torch up to 3 000kJ. Planning on taking the plunge? Stick to neutral or warmer water; a study published in the International Journal of Sport Nutrition and Exercise Metabolism found that people who swam in cold water consumed almost 41 percent more kilojoules after exercising, compared to those who swam in warmer water.

    Get started: For a poolside shape-up to achieve your swimmer’s body, check out the workout and tips in Pool Your Assets

    Surfing

    Works: Back, core, shoulders, legs

    Gentle rocking, the call of gulls and the smell of fresh sea air… Waiting for the perfect wave is a blissful way to relax – but surfing is also a good workout. “It’s great cardio work,” says Tasha Mentasti, liaison and operations manager of Surfing South Africa. “You mostly use your upper body muscles to paddle and your leg muscles to guide the board once you’re riding a wave. You spend more time paddling, so it’s an intense upper body and core workout.” Other benefits: better heart health, muscle tone and strengthened back, core, shoulders and legs. However, says Mentasti, surfing isn’t completely symmetrical. “It helps to supplement your surfing with stretching, yoga or Pilates so your muscles don’t become unbalanced or too short. You can’t just work out your quads on the board without working out your hamstrings on land, otherwise you’ll risk injury,” she advises. Surf’s up!

    Get started: It’s best to start off with lessons from the pros: try Gary’s Surf School (www.garysurf.com) or the Surf Emporium in Cape Town (www.surfemporium.co.za), Wavecrest Surf School in Jeffrey’s Bay (www.wavecrestsurfschool.co.za) or uShaka Surf and Adventure Centre in Durban (www.surfandadventures.co.za). Learn 2 Surf (www.learn2surf.co.za) has schools around the country. Lessons start from R200 and most include surfboard and wetsuit hire.

    Get Toned With These Water Sports

    Posted on: by Joy Niemack

    Summer is a great time to get fit while keeping cool, so try these top five water-based sports to help fix your niggly spots…

    It’s a gorgeous day outside and the last thing you feel like doing is heading to the gym. We don’t blame you – why be chained to a treadmill when the sun is beckoning? A recent study in the journal Environmental Science and Technology found that exercising outdoors is linked to greater revitalisation, increased energy and positive engagement. Plus, it decreases tension, confusion, anger and depression. If that’s not enough of a reason to get you moving outside, then maybe the fact that these water sports are guaranteed to sculpt your body will – just don’t forget your sunscreen.

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