As you’re already pumped to get started with your first (or maybe 10th surf lesson), you can easily forget to do some warm up exercises to ensure your body is primed and ready for the action to come.
Warming up before you get on your surfboard is crucial for preventing your risk of injury, as well as improving your performance on your board.
Importance and Benefits of Warming Up
There are a few benefits of warming up before any type of physical activity, such as:
During exercise, the blood flow to your muscles increases by 75%. This ensures the capillaries (or blood vessels) open up, allowing your muscles’ temperature top increase. As a result, more oxygen is released which will help you perform better on your board.
When you are working out or taking part in any physically demanding activity, your muscles require oxygen. When you’re warming up, the oxygen is released more easily.
Improved Blood Flow
When you warm up for about ten minutes, your blood vessels open up, this will help put less stress on your heart.
Increase Muscle Contraction
During a warm up, your body’s temperature rises which helps improve nerve transmission and your muscle metabolism, which results in better performance.
Warm muscles contract and release better, reducing your risk of injury.
During a warm up, your body produces more hormones, like cortisol, which helps regulate your body’s energy production.
Focus Your Thoughts
During the warm up, your mind will start to focus more on the activity at hand, thus ensuring you’re focused when you’re ready to start with your surf lesson.
Dynamic Warm up
Dynamic warm ups are a great way to effectively warm up your muscles and are usually better than static stretching. With dynamic stretching, you stretch through a range of motion.
At Stoked, our surf instructors incorporate a few dynamic stretches in the warm up.
To start, our learners will do a short jog to get their blood pumping. Then we’ll form a circle and do the following:
Jog in one place
Upper body rotations
We try to include various warm up exercises to ensure we warm up our bodies from our heads to our toes!
In conclusion, ensuring you properly prepare your body for an intense exercise like surfing, you’ll decrease your chances of obtaining an injury, like pulling a muscle!
Remember to cool down as well to allow your heart rate to get back to normal. Try walking at a slow pace on the beach or do some static stretches.
Want to take your first surfing lesson? Our team at Stoked School of Surf will ensure you have an unforgettable surf experience! Get in touch to book your lessons.
SURF LESSONS - GROUP & PRIVATE
In the need for some Vitamin D, a healthy dose of Vitamin Sea after being locked down for so long? Bring your Lockdown Lover, your sister, your brother, your Houseparty Mates or your Zoom Date and experience the 'stoke' of surfing with us.
A 1.5 hour lesson includes the use of all equipment and instruction from a qualified surf coach. Our surf school is mobile getting you to the beach with the best conditions on the day. Typically, during winter we operate at Muizenberg and during summer we operate in Big Bay. If you form your own private group of family and friends (recommended at this time), you may let us know your beach preference at the time of booking. For our regular group lessons, we will join you up with others we have surfing that day (we require a minimum of 4 persons to operate a group lesson). Once beaches are open and we are able to operate again, lessons will take place with a strict COVID-19 safety plan in place to ensure the safety of participants and staff.
- 1.5 hours of coaching from an SSA qualified surf coach with current First Aid and CPR certification
- use of a clean, sanitized wetsuit
- use of a sanitized surfboard and leash
- 100% guaranteed 'STOKE'
GROUP LESSONS R350pp
For this option, we will group you with others we have booked-min of 4 pax required to run a group lesson
Form your own group of family and friends and share the STOKE with those closest to you.
2 Person Private: R450pp
3 Person Private: R400pp
4 Person Private: R350pp
5 Person Private: R300pp