Surfing Burns Calories: Dive Into The Calorie-Blasting Benefits!

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Surfing For Kids: Tips, Tricks, And Techniques For Young Wave Riders

Surfing isn’t just a thrilling way to ride waves—it’s also an incredibly effective workout that engages your entire body. For anyone looking for a fun way to stay fit, the calories burned surfing can make a significant impact on overall health. Whether you’re paddling out, popping up, or balancing on your board, every movement helps strengthen muscles and burn calories. In this post, we’ll explore just how many calories you can burn while surfing and why it’s one of the best ways to stay in shape.

How Surfing Burns Calories: A Full-Body Workout

Surfing is often considered one of the best full-body workouts because it engages nearly every muscle group. Paddling out to catch a wave builds upper body and core strength while standing and balancing on the board activates your legs and stabilizer muscles. All of these movements combined lead to a powerful calorie-burning session.

In fact, a person weighing around 150 pounds can burn anywhere from 200 to 250 calories per hour while surfing. If you weigh more or the conditions are more intense, the calorie burn increases. The continuous effort of paddling, popping up, and riding waves make surfing a workout that burns calories while keeping you engaged in the action.

Calories Burned While Surfing: What You Need to Know

The number of calories burned surfing depends on several factors, including your weight, the intensity of the waves, and the duration of your session. Here’s a breakdown of what you can expect:

Weight: Heavier individuals burn more calories because their bodies require more energy to perform the same movements. For example, a surfer weighing 180 pounds can burn approximately 240 calories in an hour, while someone weighing 130 pounds might burn around 180 calories.
Wave Intensity: The bigger the waves, the more calories you burn. Stronger waves require more paddling and effort to stay balanced, which increases calorie expenditure. On mellow days, the calorie burn will be lower as you’ll spend more time waiting for waves.
Session Length: Naturally, the longer you’re out in the water, the more calories you’ll burn. A two-hour surf session can double your calorie burn, but it’s important to pace yourself and take breaks when needed.

The calorie-burning benefits of surfing are clear. And it’s not just the calories you burn in the water; surfing’s physical demands help build strength and stamina over time, leading to long-term fitness gains.

Why Surfing Is More Than Just Cardio

While surfing is often compared to cardio exercises like running or cycling, it offers far more than just a cardiovascular workout. It’s a full-body strength workout that improves endurance, flexibility, and coordination. Here are some key ways surfing benefits your body beyond calorie burning:

Core Strength: Every movement in surfing—from paddling to standing—requires core engagement. This builds abdominal strength, which improves your overall balance and posture.
Upper Body Workout: Paddling out to catch waves works the shoulders, arms, and back, strengthening muscles you wouldn’t typically engage in other cardio workouts.
Leg Strength: Standing up on the board and staying balanced activates your leg muscles, particularly your quadriceps, hamstrings, and calves.
Flexibility and Agility: The constant movement of adjusting your position on the board and reacting to wave changes improves flexibility and agility, making surfing an excellent exercise for overall body coordination.

How Surf Conditions Affect Calorie Burn

Not all surf sessions are created equal. The conditions you’re surfing in have a significant effect on how many calories you’ll burn. Here’s how different conditions can impact your session:

Small, Mellow Waves: On calm days with small waves, you’ll burn fewer calories, as you’ll spend more time sitting and waiting for the right wave. However, if you paddle continuously and practice popping up on smaller waves, you can still achieve a good workout, burning around 250 to 350 calories per hour.
Big, Challenging Waves: Surfing in bigger, more challenging waves requires a lot more effort. Paddling through strong currents, duck-diving under waves, and performing more tricks during rides significantly boost your calorie burn. Experienced surfers in tough conditions can burn anywhere from 600 to 800 calories per hour.

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Other Health Benefits of Surfing

While the focus may be on the calories burned surfing, it’s important to highlight the other significant health benefits the sport brings. Surfing not only keeps you physically fit, but it also has a host of mental and emotional benefits.

Mental Clarity and Stress Relief: The calming effect of being in the ocean combined with the concentration needed to ride a wave helps clear your mind and reduce stress. Many surfers describe the activity as meditative, thanks to the rhythmic nature of the ocean and the focus required.
Improved Balance and Coordination: Surfing constantly challenges your balance and coordination as you navigate the moving surface of the water. Over time, this improves your ability to maintain stability in other activities, making it a great cross-training exercise for other sports.
Connection with Nature: Surfing naturally puts you in touch with the environment. Spending time in the ocean helps foster a deeper appreciation for nature, while the fresh air and sunshine provide additional health benefits, like boosting your mood and vitamin D levels.

If you’re new to surfing or want to improve your skills, taking surf lessons in Waikiki can help you get started on the right foot, teaching you proper techniques and safety practices.

Maximize Your Calorie Burn with These Surfing Tips

To get the most out of your surfing workout, consider these tips to increase your calorie burn:

Choose the Right Board: Smaller boards require more effort to paddle, which can increase your calorie burn. However, make sure the board matches your skill level to avoid unnecessary frustration.
Paddle Harder: The more effort you put into paddling, the more calories you’ll burn. Try to stay active between sets and use strong, efficient paddling techniques.
Take on Bigger Waves: When you’re ready, challenging yourself with bigger waves will boost your workout. Bigger waves require more strength and effort, which translates to a higher calorie burn.
Surf Longer Sessions: The longer you stay in the water, the more calories you burn. Aim for sessions that last at least an hour, but be sure to take breaks when needed to avoid exhaustion.

Looking to rent the perfect board for your session? Check out Ohana Surf’s Project’s surf rentals in Waikiki to find the right gear for your next adventure.

Surfing is a Fun and Effective Way to Burn Calories!

There’s no doubt that surfing is one of the best ways to stay active while having fun. Whether you’re riding small waves or tackling big ones, the calories burned surfing can make a noticeable difference in your fitness. More than just a cardio workout, surfing engages your entire body, boosts mental clarity, and connects you to nature in a way few other sports can.

Ready to experience the benefits for yourself? Grab a board, hit the waves, and start burning those calories with Ohana Surf Project. Contact us today.

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