Stand Up Paddle or SUP is the fastest growing water sport in the world
Surfing legend Laird Hamilton was seen in Malibu in 2004 standing on a board and paddles, holding an American flag, but the sport has been known for millennia in Hawaii, Peru and Africa. SUP was documented in 2013 as the sport with the most beginners in the United States.
SUP can be practiced on almost any body of water - oceans, seas, lakes or even swimming pools. Athletes usually wear a modern wetsuit, depending on the type of water and air temperature. In the summer months, long-sleeved shirts with UV protection are recommended. It is an excellent full-body workout and is well-received by people of all ages and abilities. It is very easy to learn to SUP and does not require special techniques or prior surfing knowledge. A lot of calories are burned during SUP. Depending on the intensity, these are figures between 400 and 1500 calories per hour. The muscles of the back, shoulders, arms and abdominal muscles are used the most, but also the legs and neck. SUPing is a full-body exercise, it also improves balance and has a calming effect on the mental state. This exercise does not have much impact on ligaments and joints, reduces stress, improves fitness and cardiovascular health. Since a lot of time is spent on the water, SUP is a great opportunity to connect with nature and get some vitamin D.
To get started with this fun sport, you need a wide and stable surfboard and calm water. Many people start but stop because the board is too small. To avoid this from happening to you, choose a board that is wide enough that you can stand on it steadily after a few tries.
Another piece of equipment is the paddle. For the most comfortable paddling, hold the tip of the paddle with one hand and the middle part with the other hand to give yourself enough space.
The equipment you will need for SUP is simple. Stand Up Paddle boards come in all shapes and sizes. There are several shapes, the most popular of which is the all-round one.
Multi-purpose boards are the most used due to their shape, which is perfect for beginners and versatile in all weather conditions. Spend active leisure time on vacation without fear of not being able to master the technique.
How to choose a SUP board:
The basic division is between hard surfboards and inflatable/air surfboards. Boards come in different lengths that are expressed in feet or centimeters. So, some of the boards you can choose from have a width of 76 cm, 79 cm or 81 cm. The wider the board, the greater the stability. Narrow boards are most often racing boards for advanced paddlers. The length of SUP boards ranges from around 270 cm for children to around 426 cm for a professional racing board. The most standard board length used by most families is a board of up to 320-330 cm. Depending on who will be paddling and in what conditions, the most suitable board should be chosen. The third very important property of an inflatable board is the thickness of the board. Always choose a board of 15 centimeters, to avoid the so-called “banana effect”.
When comparing prices on the market, you need to take into account all three parameters that we mentioned. Prices can vary greatly if you look at a board with a width of 320 cm and 76 cm, but the thickness is 12 cm and 15 cm, respectively. With small monetary savings, you risk buying a much worse product. The boards can be made of one or two layers of material - single-layer or double-layer technology.
Plates that use dual-layer technology are much stronger and more resistant to damage.
If you want the safest board, then a board with two air chambers is for you. Such boards are about 30% stronger than single-chamber boards.
Categories of SUP boards:
- Inflatable - an inflatable board is the easiest to transport and store, because when inflated, it is the size of a sleeping bag and weighs approximately 10 kg.
- The fishing shape of the board is longer and wider because it is designed with fishing in mind. It is wide enough to walk freely on the board, but also has enough space for all your additional fishing equipment.
- The yoga shape is an extremely comfortable and wide board shape for all your zen moments on the water - it is very stable and has a built-in extra cushion.
- The touring shape is intended for paddling longer distances, but is wide and stable enough for beginners.
- The surfboard shape has a dual-sided feature – it is designed for both paddling and surfing and is suitable for beginners.
- The race shape is designed for racing and competition. It is a bit awkward for beginners, as it is a longer and thinner shape to achieve speed and efficient skating.
Additional equipment for the paddle:
You will also need a paddle. SUP paddles are made mostly of plastic, aluminum, wood, or carbon fiber. As a general rule, your paddle should be 15-25 cm taller than you are.
The SUP safety tether connects you to the board so it doesn't drift away from you. It simply wraps around your ankle and attaches with Velcro. A tether that is the same length as your board or slightly shorter is especially recommended.
To keep your equipment clean and out of the water, it is advisable to use a bag for your board and the rest of your equipment. It is convenient for transport and storage, thus extending the life of your board.
It is increasingly popular to use an inflatable board to go from the boat to the beach, to go to a cafe in another bay, etc. In these situations, a dry bag will become your solution. Take your mobile phone, wallet, keys with you without worrying about them getting wet or ruined. Popular sizes are a 5 liter dry bag, a 10 liter dry bag, a 15 liter dry bag and a 22 liter dry bag for larger items.
Don't give up on paddling if you don't have an ideal sandy beach in front of you. Water sports shoes will save you from sharp rocks or sea urchins and will make paddling even more enjoyable.
A life jacket is an indispensable accessory! In some countries it is a legal requirement to wear a life jacket while paddling. If it is not mandatory in your country, it is always recommended to wear a life jacket. Before each paddling, it is advisable to check the local weather conditions.
As additional protection, protective suits and gloves can be worn if paddling in lower temperatures.
Tips for beginners on how to ride an inflatable board:
- Always hold the tip of the paddle with one hand and the middle part with the other. Many beginners have wrist problems because they hold the paddle incorrectly. Also, spread your arms out for a stronger swing.
- Keep your feet parallel and far enough apart for the most comfortable paddling. Slightly bent knees for better stability on the board.
- Hold the paddle so that the angle of the paddle blade is facing away from you, i.e. the tip of the paddle blade is in front of the pole.
- Place the paddle (blade) completely in the water and swing deeply and strongly using your back muscles so your arms don't tire quickly.
Fitness trainers around the world recommend Stand Up Paddle SUP as a great, versatile exercise for all the muscles in the body. The boards are big enough and there's usually room for a dog, too, if you want company and some good Instagram photos.