Stand up paddle boarding (SUP) has become one of the most popular water sports, offering a fun way to get active while enjoying the outdoors. If you're wondering how many calories you burn stand up paddle boarding, you're not alone. Many people are drawn to SUP for its mix of exercise, relaxation, and adventure. But it’s also an excellent workout. Whether you’re paddling in calm water or riding the waves, SUP can help you burn a significant amount of calories, depending on various factors.
We’ll break down how many calories you burn while stand up paddle boarding, what affects the calorie burn, and why it’s such an effective workout.
The number of calories burned during stand up paddle boarding varies depending on your intensity, the type of water, and your body weight. On average, a person can burn anywhere from 300 to 500 calories per hour of moderate paddle boarding. If you're putting in a bit more effort, paddling hard, and working your core, you might burn upwards of 700 to 800 calories per hour.
Factors that affect calorie burn:
If you're thinking about giving stand up paddle boarding a try, don’t forget that it’s an excellent way to get in shape while having fun!
Not only is SUP a fantastic workout for burning calories, but it offers a full-body workout as well. It engages several muscle groups at once, including your arms, core, and legs.
Core Strength: Paddling requires a lot of balance and stability, which activates your core muscles. As you paddle, your core keeps you steady and helps you stay upright on the board. The twisting motion while paddling also strengthens your abdominal muscles. This is one of the primary reasons SUP is such a great exercise for building core strength.
Upper Body Strength: Your arms, shoulders, and back work hard while paddling. The action of pushing the paddle through the water engages your deltoids (shoulders), triceps, biceps, and even your back muscles. Over time, you'll build upper body strength, which is great for overall fitness and improving posture.
Leg Strength and Balance: Even though SUP primarily works your upper body, it still engages your legs. Your thighs, calves, and feet have to stabilize your body on the board. The constant need to balance strengthens your lower body, particularly your legs, as they support your movements.
Cardiovascular Health: SUP can be an excellent cardiovascular workout, especially if you paddle at a fast pace. Your heart rate increases with each stroke, and as you paddle longer, you build stamina and endurance. SUP can be an excellent way to improve cardiovascular health while enjoying the beauty of the ocean.
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If you're looking to burn more calories while stand up paddle boarding, there are a few ways to step up your workout:
If you’re new to SUP or just want to improve your skills, Ohana Surf Project offers lessons to help you get the most out of your time on the water. Our expert instructors can help you develop proper technique and understand how to optimize your paddle boarding experience for fitness and fun.
When comparing calories burned from stand up paddle boarding to other activities, SUP stands up pretty well. Here’s a rough breakdown of how it compares to other common activities:
When it comes to full-body workouts that also engage your core, SUP compares favorably to other outdoor and water sports. Plus, you’re getting the added benefit of fresh air, beautiful scenery, and the calming effect of the water. It’s a win-win!
The number of calories burned during stand up paddle boarding can make it a great addition to your fitness routine. If you're already exercising, you can use SUP as a low-impact cross-training activity. It offers a break from the high-intensity workouts while still giving you an excellent full-body workout.
SUP is also a great way to build endurance. The more you paddle, the stronger and more resilient your muscles become. Many people also find that it helps them with balance and coordination, skills that are transferable to other sports or daily activities.
At Ohana Surf Project, we offer stand up paddle boarding lessons that will help you learn proper technique, increase your confidence, and maximize your fitness benefits. Our experienced instructors will guide you through each step of the process, ensuring that you’re paddling efficiently and safely. Whether you're a beginner or experienced, we’ll tailor the lesson to suit your skill level.
We offer stand up paddleboard rentals so you can enjoy the sport at your own pace. Plus, we capture your best moments on the water with photos that you can keep as memories of your adventure!
So, how many calories do you burn stand up paddle boarding? The answer depends on several factors, but it’s clear that SUP is an excellent workout. It’s a fun, low-impact way to burn calories while improving your strength, endurance, and balance. Whether you're paddling in calm waters or in challenging conditions, you'll get a full-body workout while soaking in the beautiful views of Oahu.
If you’re ready to give it a try, we’re here to help. At Ohana Surf Project, we offer lessons and rentals for stand up paddle boarding, surfing, and bodyboarding, all with a focus on customer service and high-quality experiences. Join us for a lesson and see for yourself how fun and rewarding stand up paddle boarding can be!
