A SUP board is not just a way of getting around on the water. In recent years it has become one of the most popular fitness platforms in the world. SUP yoga, SUP Pilates and SUP fitness are the three fastest growing disciplines. The reason is simple: water adds instability, which makes you work deeper muscles than any workout on solid ground.<\/p>\n\n
Read also:<\/strong> SUP paddling technique<\/a>, How to choose a paddle board<\/a>.<\/p>\n\n\n\n Paddling a SUP is a good workout in itself. In an hour of easy paddling<\/a> you burn around 300 to 450 kcal, and up to 700 kcal when paddling hard. But once you start doing yoga poses or fitness exercises on a paddle boards<\/a> the intensity goes up to a whole new level.<\/p>\n\n\n\n The water is always moving beneath you. Even a calm lake has small ripples that make your body constantly adjust its balance. That means even simply standing on a board engages core muscles that usually rest on solid ground.<\/p>\n\n\n\n A study published in the Journal of Sports Science and Medicine found that exercising on an unstable water surface engages 20 to 30% more muscle groups than the same exercises on solid ground. This matters especially for the deep stabilising muscles that are hard to reach with traditional training.<\/p>\n\n\n\n SUP yoga is yoga practised on a paddle board. The main poses are adapted to the water: you start with seated and lying poses, and experienced practitioners move on to standing and balance poses.<\/p>\n\n\n\n The best poses for beginners on a board:<\/strong><\/p>\n\n\n\n For advanced practitioners:<\/strong><\/p>\n\n\n\n If yoga is not your thing, you can do many traditional fitness exercises on a board. The water makes them far more effective:<\/p>\n\n\n\n Start with 20 to 30 minute sessions and build up gradually. In your first few sessions you will probably fall in a few times. That is normal and part of the process.<\/p>\n\n\n\n Not every board is good for training. The main criteria:<\/p>\n\n\n\n Width.<\/strong> The wider the board, the more stable it is. For yoga and fitness a width of 82 to 86 cm (32 to 34 inches) is recommended. Narrower boards (76 to 80 cm) are faster but harder to exercise on.<\/p>\n\n\n\n Length.<\/strong> A mid length board of 305 to 335 cm (10 to 11 feet) is ideal. Too short will be too unstable, too long will be too hard to manoeuvre.<\/p>\n\n\n\n Deck pad.<\/strong> For yoga it is important that the deck is soft and non slip across the whole board. Some boards have a wider deck pad that covers almost the entire surface. That is ideal for exercising.<\/p>\n\n\n\n Thickness and stiffness.<\/strong> A 15 cm (6 inch) thick board inflated to high pressure (15 to 20 PSI) is stiff enough for dynamic exercises without feeling the surface flex.<\/p>\n\n\n\n From our range, the best boards for yoga and fitness are the wider Amber PRO series boards<\/a> and NRS models<\/a> with a wide deck pad. Read more about choosing a board in our SUP board buying guide<\/a>.<\/p>\n\n\n\n Wider all round models such as the JBAY.ZONE Delta D3<\/a> (350 cm, 81 cm wide) or the JBAY.ZONE Comet J3<\/a> (350 cm, 81 cm wide, 338 L volume) also work well for fitness on the water thanks to their good stability and roomy deck.<\/p>\n\n\n\n Yoga and fitness need calm water with no waves or current. The best options:<\/p>\n\n\n\n You will find more spots in our guide Where to paddle board in Lithuania<\/a>.<\/p>\n\n\n\n Even on a paddle board we recommend wearing life jacket<\/a>, especially when paddling far from shore or on moving water. Lightweight WALLYS buoyancy aids<\/a> do not restrict movement and are made for paddling. Read more: life jacket comparison<\/a>.<\/p>\n\n\n\n No, but you should know the basic yoga poses. If you have never done yoga, we recommend a few classes on solid ground first so you understand how the poses work. Then take them onto the water. The water adds a balance challenge, so every pose is harder on a board than on a mat.<\/p>\n\n\n\n It is more effective for specific muscle groups: core stabilisers, deep back and abdominal muscles, and balance. But it is not a full replacement for strength training with weights. SUP fitness works best as an extra session that trains what the gym cannot reach.<\/p>\n\n\n\n You can, but the experience will be worse. Cheaper boards (under 200 EUR) are often narrower, thinner and less stable. They flex underfoot when you exercise. A mid range board (300 to 500 EUR) that is 15 cm thick and 82+ cm wide will give you enough stability and stiffness for proper training.<\/p>","protected":false},"excerpt":{"rendered":" SUP irklent\u0117 n\u0117ra tik transporto priemon\u0117 ant vandens. Per pastaruosius metus ji tapo viena populiariausi\u0173 fitneso platform\u0173 pasaulyje. SUP joga, SUP pilatesas ir SUP fitnesas yra trys kryptys, kurios auga grei\u010diausiai. Prie\u017eastis paprasta: vanduo prideda nestabilumo element\u0105, kuris priver\u010dia dirbti gilesnius raumenis nei bet kuri treniruot\u0117 ant kieto pavir\u0161iaus. Skaitykite taip pat: SUP irklavimo technika, […]<\/p>\n","protected":false},"author":1,"featured_media":225418,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[501],"tags":[],"class_list":["post-260423","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sup-irklentes"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\tWhy train on a paddle board?<\/h2>\n\n\n\n
What is SUP yoga?<\/h2>\n\n\n\n
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SUP fitness: which exercises work best?<\/h2>\n\n\n\n
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Which board is right for yoga and fitness?<\/h2>\n\n\n\n
Where can you train on a paddle board in Lithuania?<\/h2>\n\n\n\n
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Frequently asked questions<\/h2>\n\n\n\n
Safety on the water<\/h2>\n\n\n\n
Do you need yoga experience to start SUP yoga?<\/h3>\n\n\n\n
Is SUP fitness really more effective than a gym workout?<\/h3>\n\n\n\n
Can you train on a cheap board?<\/h3>\n\n\n\n