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1) Can anyone paddleboard?
Yes! Paddleboarding is for all ages and fitness levels. It should only take first-timers about an hour to feel confident on a paddleboard. It is however good to get a lesson through any of the PSUPA (Professional Stand Up Paddle Board Association) instructors located all over the world. Here is a link to find Stand Up Paddle Board Instructors: https://www.psupa.com/find-instructors/
2) What kind of workout do you get from paddleboarding? Can you please explain the different muscles targeted by paddleboarding and how they are activated?
You get an amazing workout from paddleboarding! It not only gets your heart rate up but it also firms your obliques. It's up to you how hard you want to work on the paddleboard. You can take it easy and just float around to “find a voyage to tranquility” (www.supmarbleco.com) or you can get an amazing cardio workout by paddling using a stroke called the power stroke. The power stroke can also be called the forward stroke. This stroke is wonderful for finding stability. It also helps to propel you straight forward through the water. You can remember how to do this stroke by remembering the acronym, CPRR: catch, power, release, reset. Visit our website to find more details.
Overall, there are 11 muscles paddle boarding works: Lungs, Heart, Quadriceps, Hamstring, Rhomboid, Lats, Traps, Triceps, Biceps, Rotator cuffs, and Abs. The lungs are activated by the inhale and exhale of breath. The heart is activated by the arms completing the different paddle strokes. The Quadriceps and hamstrings are activated by finding your balance on the board. The Rhomboids, lats, traps, triceps, biceps are activated by the different paddle strokes. Some of the paddle strokes include the forward stroke, draw stroke, brake stroke, sweep stroke, crossbow stroke, and pivot turn. The rotator cuff is activated by lifting the paddle out of the water to switch hand positions. The abs are activated through opening up the rotator cuff, spinning the heart to the sky on the catch of the forward paddle.
Check out: http://supmarbleco.com/how-to-sup/
3) Are there different types of paddleboards?
There are many different types of paddleboards. SUP Marble uses inflatable paddle boards for lake and river use. Our most popular rental board is 11'L x 35″W x 6″T. We recommend https://solpaddle.com/
. Johnny has surf river boards, river boards, lake boards, boards for SUP Yoga, boards for racing, touring/fly fishing SUPs and a big board called the Fiesta, that can fit multiple paddleboarders. There are also hard boards that are popular for the ocean. Inflatable boards are not good for the salt or the sand that you find on the beach.
4) Are there different ways you can paddleboard?
There are many different ways that you can paddleboard, these include: SUP surfing, SUP fishing, SUP yoga, paddle boarding with your kids, lover or dog, SUP racing, SUP touring, hang out on a hammock, snorkel/scuba dive, romantic date, exercise or river surf (popular in Colorado).
5) Is paddleboarding on a lake or pond a different experience than paddleboarding on the ocean?
Yes, paddle boarding on a lake or pond is a lot easier! You do not have the wave factor that you have on the ocean. Once and a while you will get waves on a lake, created by the wind, and that is when you need to be a lot more careful. We recommend wearing your PFD (personal flotation device) and a leash if a sudden wind spikes up. You can get blown off of the board and be stuck in the middle of the lake the PFD will help you float and the leash will keep your paddleboard with you. It's best to get down to your knees to paddle or prone paddle if you get caught in high winds on a lake or pond. When you are on the ocean, you will need to paddle out through the waves that come into the beach, once you are out in the ocean, it still can be less stable than a lake because you always have current or flowy waves to think about.
6) Can you please explain how paddleboarding can be a meditative experience?
Once you launch off of the land, you immediately feel a sense of tranquility. You feel the fresh air in your lungs, see the fish underwater, feel the power of the glide through the propulsion created by the paddle stroke, smell fresh pines or ocean air, touch the cool or warm water, hear the birds chirping or the crashing of waves, and taste the salty air or the fresh air of the lake. It's almost like walking on water, and how does that make a person feel? SUPing can either empower you or calm your nerves. It's a place where you can let go of stresses and just be in a place of peace. I grew up swimming, and that was a meditative experience because I didn't think about much while I was swimming. Paddleboarding is the same for me, it's an easy way to let go of anything that's worrying you to find a clear mind. Once you find a clear mind, your body can relax, and stress melts away. It's a way of nature bathing as well.
7) Can you please explain what paddleboard yoga is.
SUP Yoga is taking your mat from the studio and putting it on the water, the body of water that you are doing SUP Yoga becomes the yoga studio and your yoga mat turns into the deck pad of the SUP Board.
“BENEFITS OF SUP YOGA
Simply maintaining balance while standing on a paddleboard requires core and quad
engagement, so when we bring yoga movements into the equation we are able to
activate the entire core and strengthen our deepest stabilizer muscles, as well as
developing our proprioception. Proprioception is the sense of where your body is in
space, so honing this ability helps us in all sports and physical activities. In short, SUP
yoga is an ideal cross-training for almost anything!
SUP yoga invites us to become aware of the movement of the elements and our bodies
while maintaining our balance on the board requires deep inner stability. Meanwhile, the
water itself naturally activates our theta brain waves, bringing our mind into a meditative
state. The atmosphere around water contains negatively charged ions, which elevate
serotonin (a mood-booster hormone), relieving stress, soothing depression, and boosting
energy. Combined, these qualities can make SUP yoga a truly transformative experience.
Guiding students through a transformative, safe, and informative stand-up paddle yoga
class requires bringing your full awareness into your surroundings and your students.
This is a practice of absolute mindfulness. Stay tuned into your students’ body language
to discern what postures may be available to them, if they are a comfortable
temperature, if they can hear you, and if anything is distracting them. Observe your
surroundings to watch for changing conditions, wildlife, spectators, and other hazards
Modeling and mirroring are highly recommended when teaching paddling skills and
throughout the entire yoga practice. Even the most experienced yogi or most clearly
expressed yoga cues can be lost between ambient noise and the “fish out of water”
feeling that many students experience during their first SUP yoga practice.”
~PSUPA Certified Instructor’s Manual
Stand Up Paddle Yoga
2019 Edition Version 1.2
8) Is paddleboard yoga more challenging than traditional yoga?
Yes, paddleboard yoga is more challenging than traditional yoga because the SUP Yoga teacher will need to teach you paddleboard basics plus how to find your center of balance. While on a yoga mat, you are stable and grounded. When you get to the deck pad on the paddleboard you need to be cognizant of how your body moves from left to right and nose to tail. For example, in a Warrior I or Warrior II pose, the placement of your feet need to be wider so that you are stable on the deck pad from one rail to the other rail of your board. It's also good to align your navel over the handle of the middle of the paddleboard. Think of the board being split into four quadrants, each limb fits into each quadrant to find the most balance. What is fun about SUP yoga, is that you can modify yoga poses in order to be able to put parts of your body into the water, which adds to the meditative experience of SUP Yoga.
9) Do you have any tips or advice for anyone who wants to paddleboard for the first time?
Put a smile on your face, breath, check the weather, rent from www.supmarbleco.com
, get a dryland/water training from Jaime Fiske (PSUPA Flat water/SUP Yoga trainer), located in Marble, CO. Start paddling on your knees to get the feel of the board, wait to stand up on the board at least two board lengths from the shore, keep breathing, jump in the water for a swim, have fun and “find your voyage to tranquility.”