Suzie Trains Maui BLOG

I’d like to introduce to you a dear friend and client and Maui photographer, Simone Reddingius.  Simone is a wonderful athlete who is passionate about surfing and cycling. Simone trains with me and we work on upper body conditioning for surfing, and balance training for carving strength. I like to challenge her on the new INDO Board Gigante and recenly she hopped on the super fast Vew Do Board. 

She is also a very strong cyclist who has conquered Maui’s prestigious race, Cycle to the Sun. Her best, last race time was to the crater was 4:33:50, second place in her age div. which was 40-49 year-2004

She can also be seen hang’n ten on the nose at our local breaks. Her best surf contest wins were: Malibu 2001, Malibu 2005, Malibu 2006 all Masters division

Simone is also a talented photographer and designs jewelry. Check out  her beautiful and action packed photos at :

http://www.flickr.com/photos/by-simone/

Aloha and Merry Christmas! As we approach the New Year, it’s time for many of us to take special inventory of family, life and our own personal health. I am so thankful for being on Maui and to surf on Christmas; a tradition in my house!

Not everyone is as lucky to live in Maui and surf, eat fresh fish, and simply enjoy the natural healthy lifestyle that surrounds us. But even if you are in the coldest place in the world, you can embrace health even in the simplist ways:

1. Make YOU a priority each and everyday to exercise or do an activity you enjoy.

2. Embrace your life as it is today, and strive hard to make ever lasting healthy lifestyle choices. Surround yourself with people that challenge you, inspire you and believe in you. It really makes a difference!

3. Look in the mirror and like what you see. Having a healthy body image and loving yourself inside and out is contagious and I think very attractive.

4. Forget New Years resolutions…. they don’t work. Chunk it down and be realistic with your fitness goals. Reward yourself with a new workout top, new surf board, or whatever makes you happy!

And 5. Reflect back and see where you are now and where you want to go; in life, love and health.

Wishing you all that you love to come your way. Be strong in every step you take. Try something new!

Happy Holidays,

Suzie      Photo by Simone Reddingius :http://www.flickr.com/photos/by-simone/

Surfing to Stay Fit, Lose Weight and What Beginners Should Know. Also, Which Muscle Groups are Affected and How to Stay Safe on the Waves

Suzie Cooney, CPT Suzie Trains Maui

Surfing is amazing sport that requires endurance, upper and lower body strength and also good flexibility. What’s great about surfing, is that it’s really a total body sport and get’s you toned and in shape. Most surfers I know are in amazing shape from head to toe!

You can burn a great deal of calories while surfing. Even as a beginner you will challenge muscles you may have not even knew you had! As you are “pulling” your arms through the water as you paddle, that additional resistance is really a workout. Since you are also in the “prone” or face down position, while you are paddling, this places a little more stress on your heart, therefore an opportunity to perform a little cardio.

So most definitely if you are embarking on a weight loss program, surfing can do wonders for the entire body. I encourage all my clients to give it a try to mix up their routine and keep things fresh. They are all so amazed on how strong and lean they can get fast. You don’t see too many out of shape surfers!

Surfing vs. other sports (surfing benefits in staying fit and losing weight)

Our Paige Alms ripp'n at Hookipa Photo by Simone Reddingius

Surfing has so many wonderful health benefits to keep you fit and keep the weight off. Besides being super fun and probably the most challenging sport you’ll ever try, the long-term results are your reward. You have to realize that water is constantly moving in all directions, say vs. a tennis court. Tennis of course is a great sport that definitely gets you in shape, but it doesn’t require the same extra challenges. Surfing requires you to have good balance, fast reactions, and to recruit so many more muscles. It is an explosive movement to hop to your feet and then stabilize and react to the wave or other surfers that may be near you. Also, as mentioned earlier, surfing requires total body endurance which equals more calories burned!

Muscles We Use to Surf

The main muscles that are used are the upper back, lats, shoulders, lower back, neck and legs. Your core muscles, (rectus abdominis, erector spinae, multifidus, internal/external obliques, transverse abdominis, hip flexors) is where all movement begins; must work in unison to keep you stable and steady as you paddle. Your triceps and chest muscles are the ones that will help you push up quickly to your feet. Your upper back and neck muscles assist in keeping your chest up off the nose of the board, so you can be more efficient as you paddle. The low back muscles work hard to support your entire upper body as you paddle. Finally, your legs are the power house that get’s you up to your feet fast and helps you carve your turns or hang ten on the nose!

Exercises and stretches to do before surfing and in the gym.

There are many great exercises and stretches a beginner surfer should learn, that will make surfing way more fun and allow you to last longer on the water. Although there are many theories as to when and how one should stretch, I recommend that before you hit the water one should perform “active” stretches that actually mimic surfing. Active stretching is different than static stretching or holding a stretch for more than 30 seconds. When you are not on the water and are training for your surf sessions, specific surf conditioning exercises are very critical to help build better endurance and strength.

An example of an active stretch would simply be standing on the beach; feet shoulder width apart, and moving your arms independently in large forward and backward circles. A count of 10-15 reps each side is good. Also, head rolls for your neck. Same position, shoulders loose, tilt head down, slowly roll up to the right and then left. A few times each side. Also, quick leg squats to help you to your feet faster and warm up the hips and legs. Stand with feet a little wider than shoulder width apart, toes pointed at 10 and 2 o’clock, grasp hands together in front and at a pace that’s a little fast, squat down then drive up through the heels, down then up. About 10-15 reps is great. You can also throw in some side and forward bends. Lastly, quick shoulder shrugs up and down, then wax and go!

Exercises in the gym or at home could include, lat pull downs, lots of push – ups ( knee bent is fine ), burpees, leg squats and lunges, tricep pull downs, low back exercises and a great deal of core work. For surf conditioning, remember it’s about total body endurance, not lifting a huge amount of weight, but increasing your reps.

IndoBoard Push Up on Disc

Indo Board Push Up on Disc

Check out a few of my beginner and advanced exercises at www.suzietrainsmaui.com/blog. You’ll notice most surfers are lean and don’t have a huge amount of bulk. I’ve trained really big athletes who are professionals and they can’t move as easily, nor are they as quick to their feet. But don’t let that discourage you.

Balance training is also critical to ensure your pop ups are smooth and stable. I have all kinds of training toys that mimic surfing. My favorite is the Indo Board. It’s like training your brain and all the finite muscles that help stabilize the larger muscles of the hips and legs. You can practice standing on one leg and then moving that leg in all planes; front, side and back. To make more challenging, hold an 8lb medicine ball or dumb bell with arms extended in front of you. You can also try and kneel on a stability ball. I love this.. Not only are you helping your balance, you are training your core too. This is an advanced move, to if you would like to attempt this exercise; you may want to hold onto to a sturdy object.

Examples of good surf specific exercises are tricep dips, tricep kickbacks and tricep presses as suggested earlier. In addition, shoulder and lat pull downs, shoulder presses with lighter weights, variations of chest presses or pushups, single leg squats, and burpees ( dropping down into the push up position, then quickly jumping to your feet, then jump in the air ). Or simply, practice your pop ups by lying on the ground like you are paddling. Looking ahead to where you want to go, then in one fell swoop, up to your feet! Do about 10 of these and you’ll be getting your heart rate up!

Is surfing for everybody? Are there medical conditions that affect surfing that beginner surfer should know about?

Continue reading Surfing to Stay Fit, Lose Weight and what Beginners Should Know. Also, what Muscle Groups are Affected and How to Stay Safe

Cas,

You’re the only doc than can rip and carve on and off the water..  I’ve seen your work in the OR and on the water.. way cool my friend..  Surfing like this requires quick action, strong hips and legs for holding that rail. Thanks for sharing this great shot. Suzie

Sweet Set up Cas Fiji

Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.

In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP.  This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell.  Suzie!

   STAND UP PADDLING SURFING MEDICINE

Charles “Cas” Soma, MD.
Maui, Hawaii

 This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling.  Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat.  After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition. 

Buzzy Molokai to Oahu

Significant energy is expended is balancing oneself on the board.  Your arms and  trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await.  Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides. 

At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity.  The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured.  At least one recent tibia fracture was due to that mechanism.  When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean.  It’s spooky out there sometimes, and always good to have a buddy with you and two are even better. Continue reading Stand Up Paddling Surfing Medicine

Hi, I recently posted the intermediate version of this, but wanted to take you outside to show you the advanced version! These push ups will promote better surfing endurance and shoulder, chest and tricep strength for quick action. Often times, if you are out of surf  shape, your arms burn out fast.  It’s a real bummer when the surf is pump’n and your not! Even if you don’t surf, give these a try and you really be challenged. These are probably my most favorite exercises. Have fun! Suzie

Difficulty Level: Advanced

Muscle Group(s): Triceps, shoulder and chest, core. Challenges the upper body and core while increasing strength and endurance, and mimics board movement on the water.

Equipment: Indo Board, Inflatable disk, BOSU

 Progression: Raise one leg off the ground, or place feet on a BOSU dome or another inflated disc.

Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the Indo Board. NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Also, by bringing your hands closer together, you will target the triceps and chest more. Wider positon, more shoulder girdle involvement.

Extend legs behind you, either on ground, another disc or as pictured, the BOSU.

Movement: From the start position, lower your chest to the Indo Board and then press up into the push up. Make sure your neck is neutral and bum lowered. Push up with the strength of your entire shoulder girdle back to a straight-arm position. You may also hold and make this a core plank exercise. Hold in this position 15-30 seconds.

If you have any questions or comments, I’d love to hear from you!   Baithing suit, Posh Pua.

Aloha, Suzie

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