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Welcome to the final installment of the Water People Workout! Today we'll dive into some of the fitness movements and recovery nutrition considerations the Water People Team incorporate into their lifestyle of staying healthy, fit and active. Water People Movements In order to keep the fire burning after your yoga and stretching warmup, we will do these Water People movements in a circuit with no more than 30 seconds between each one. Having a solid and ever changing set of movements that focus on various muscular systems in your body will go a long way to ensuring you are challenging different areas that you will need out on or in the water. Here are a few of our favorite movements that keep us strong, healthy and agile out there!
Water People Workout Recovery Nutrition Dr. Julie Briley isn’t just a dedicated mother, author and practicing naturopathic doctor in Portland, OR, she also knows a thing or two about nutrition...ok she knows A LOT about nutrition. We are so fortunate to have her as part of the Water People Team and the knowledge she brings keeps us healthy throughout the trip! Her post-workout nutrition recommendations start before the workout even begins (huh?). Taking care to hydrate before your workout can prevent issues after you finish training. In general, make sure you consume a minimum of half your body weight in ounces of water each day (for example, if you weigh 150 pounds, you need at least 75 ounces of water daily). Being well-hydrated will help prevent cramping and will relieve muscle soreness, allowing you to recover more quickly. During exercise, your muscles break down proteins and you use your stored carbohydrates (glycogen) for energy. It’s also important to replace both carbs and proteins post-workout to enhance recovery. The best way to do this is to aim to eat a meal balanced in carbs, proteins, and healthy fats within 60 minutes of a workout. If you aren’t able to eat a complete meal within an hour, then it’s best to grab a protein shake or protein bar until you can. Join the Water People Team February 22-27th, 2020 for the next Water People experience in the Rincon, Puerto Rico. Daily yoga sessions, flatwater SUP, paddlesurfing, freediving breath and safety training and in-depth nutrition sessions are the core of this experience where fun, culture, food, an epic luxury villa and awesome people are just the bonuses. Book your spot by placing your deposit before June 1st, 2019 to take advantage of “Early Bird” pricing. To learn more head to https://www.cascadiasup.com/water-people.html
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Fresh off of Water People 2019 in Puerto Rico, the Water People Team has collaborated to bring you the Water People Workout. Each one of the team members, Alex Llinas, Jeff Briley, Aaron Vitali and Julie Briley, ND have their own expertise and wealth of experiences they draw from in creating this fitness program. Workouts like this are the basis for how they stay fit on and off the water throughout the season. Add this workout to your fitness program and join us February 22-27, 2020 in Rincon, Puerto Rico to put your energy to good use paddlesurfing, freedive breath and safety training, flatwater stand up paddleboarding, learning about nutrition, daily yoga and so much more. Breathing Yourself Up To Perform: Let Your Diaphragm Do the Work w/ Alex Llinas @saltyfreediver Breathing up is an important technique used in freediving to prepare your body for the physical demands of holding your breath. Utilizing your diaphragm allows your body to streamline the process of providing oxygen to your blood for your body to metabolize. It also reduces your heart rate and relaxes your muscles. Breathing up actually has benefits across most physical activities, the more oxygen (aka fuel) we can deliver to our body this way, the better the performance will be during any physical activity/training. During the Water People experience we’ll challenge ourselves to hold our breath for up to 3 minutes but here are some skills you can use at home to give yourself an advantage on the breathing front. In through the nose, out through the mouth. Since you don’t often wear dive masks while working out, we’ll be able to use our noses to bring air into our lungs to fuel our muscles. Not only is it the most efficient and natural way to breath but breathing in through your nose has multiple benefits. A couple of which are air temperature regulation and nitric oxide production, the important gas responsible for vasoregulation that can lead to increased perfusion of oxygen in the blood. Before you jump right into the Water People Workout, breath up with us. Take a large breath in through your nose. Without puffing up your chest, allow the diaphragm to manage your breath. If you need extra help keeping your chest still, try placing one of your hands on your chest and the other on your belly. As you inhale allow the air to go deeper into your lungs by keeping your chest hand from rising and letting your belly hand blow up like a balloon. At the top of your breath, let the air out through your mouth with a whistling sound created through a small space you make between the bottom of your upper teeth and your bottom lip. This will slow the exhale and restrict the airflow a bit. Make sure that you ARE NOT forcibly exhaling, but rather letting the air escape your lungs while creating resistance either with your lips or your tongue. Make each exhale last 10 seconds and each inhale last 2 seconds. Please remember, this is not hyperventilation, so if you feel lightheaded at any time, return to your regular breathing pattern immediately. Water People Yoga Warmup w/ Aaron Vitali @aaronvitali
Join the Water People Team February 22-27th, 2020 for the next Water People experience in the Rincon, Puerto Rico. Daily yoga sessions, flatwater SUP, paddlesurfing, freediving breath and safety training and in-depth nutrition sessions are the core of this experience where fun, culture, food, an epic luxury villa and awesome people are just the bonuses. Book your spot by placing your deposit before June 1st, 2019 to take advantage of “Early Bird” pricing. To learn more head to https://www.cascadiasup.com/water-people.html
 Training our bodies to perform at their best is a big undertaking both physically and mentally. There are several elements that have to come together for you to feel confident and strong on the water, no matter which paddling discipline you choose on any given day. Whether it’s flatwater cruising or SUP surfing, distance or technical racing, downwinding or whitewater, each venue and condition has its own unique set of challenges that we have to connect with and adapt to. Added to this, our choice of equipment, our technique, and our nutritional approach all have a huge impact on the outcomes of our time on the water. If getting faster, stronger, more stable, and healthier are in your set of goals, it is important to take an intentional and focused outlook to your training program. It is also important to not just train through paddling alone. A multi-disciplinary, integrated approach to training can be extremely beneficial. Running, swimming, rock climbing, and weightlifting are all examples of activities that can all contribute to your overall fitness and can help you become a better SUP paddler. Here are a few simple ideas to consider based on the type of SUP mission you are on. Flexibility and Mobility Before you can jump right into your training routine for building a stronger, more capable body, you should spend about 10-15 minutes on flexibility and warming up. Failing to warm up the parts of your body that will be putting in the work is the quickest route to having to stay off the water due to injury, and let’s face it, none of us like having to stay off the water. So creating good warmup habits will add more days to your season. Self Myofascial Release (SMR or foam rolling), active and dynamic stretching and a little bit (about 5 mins) of cardio work is the best recipe for having proper blood flow to get a solid training session in. Key Fitness Concepts Before the workouts begin, there are a handful of important and simple fitness concepts that will be discussed.
Essential Muscles for SUP It is important to have an understanding of how the following specific muscles and muscle groups (complexes) contribute to your body’s ability to work efficiently with your board and paddle to get you where you are hoping to go.
Essential Muscles to Train by SUP Discipline While these are by no means exhaustive lists of muscles called into action during the various SUP disciplines, they are the primary force generating muscles that need to be trained. And since stand up paddleboarding is a full-body sport, you will also notice that there is quite a bit of overlap between the muscles used for each discipline. Flatwater Cruiser: Stabilization Core stabilizing muscles, abdominals, obliques, lats, triceps, biceps, hip flexors SUP Surfer: Focused Power and Core Strength Pecs (chest), deltoids (shoulders) biceps, triceps, abs and obliques SUP Technical Racer: Focused Power and Core Strength Lats, Lumbo Pelvic Hip Complex (LPHC), deltoids, abs, obliques, lats, triceps, biceps, hip flexors SUP Distance Racer: Muscular Endurance Pecs, deltoids, biceps, triceps, abs, lats, hip flexors Downwinder: Stabilization, Power and Endurance Hip flexors, hamstrings, quads, adductors, obliques, abs, pecs, deltoids Over the next few blog articles, we will focus on demonstrating sample workouts that incorporate training these most important muscle groups used when you are on the water participating in a given discipline. So stay connected for some fun workouts you can do at home, on the water or in the gym to build strength, power, stabilization and endurance to get the most out our your time doing what you love best. Grab your workout buddy and hold on for a new focus on becoming an all around better paddler!
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AuthorCascadia SUP provides Stand Up Paddleboard Coaching, Fitness, Tours and Rentals In Portland, OR 
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