Cross-Training with Stand up Paddle Boarding (SUP)

August 28, 2016

SUP Cross-training_WeSUP

Why Cross-training is becoming one of the most common preferred exercises?

Cross-training is quickly growing exercises recently mainly because of its ability to work out different muscle groups at the same time. It is also fun especially if you do stand up paddle boarding as your routine cross-training workout.

With stand up paddle boarding or “SUP” as it is commonly referred to, you challenge the midsection of your body more than any other part so it is quite good if you would like to improve on your abs. But it is not just about the exercise with this, it is also a fun way to enjoy an outdoor sport.

Just in case you are not familiar with this cross-training exercise, it involves paddling while you are standing up. It was started by surfers who found the waves were not strong enough to surf on so they chose to puddle and now many people do it on the ocean, lakes as well as rivers and sometimes in pools.

Because SUP involves training on an unbalanced surface, it challenges you even more, it will take good coordination to remain balanced on the surfboard and this pushes your core muscles to be constantly active to keep you in an upright position.

Getting Started

Stand up paddle boarding is not as easy as it may seem nor too difficult to learn. Like any cross-training, it takes a degree of endurance and fitness but that is not all, you need to learn how to balance on the board so that you do not keep on falling off and plunging into the water.

It is best to start off on calm water, if it is possible to practice in a pool, that would be great but a calm lake or river can do just as well. Then you will also need to have a suitable board. For beginners, it is recommended that you have a wide board so that there is more surface area to provide better stability.

Having your knees bent a bit as you puddle will provide extra support and stability but at the same time, they get your thigh muscles involved in the cross training.
With time you get used to balancing and it will all become easier and more fun.

SUP Cross-training 2_WeSUP

Benefits of SUP

Just like most cross-training exercises, stand up board paddling gets all the muscles of the body involved in one way or another so it effectively gets your whole body toned. It is a good exercise to improve cardiovascular fitness since it challenges the body in ways many other exercises cannot.

Despite the intensity of the cross-training exercise, there is little risk of injury to body parts as you do this. Muscles are not over strained yet they are still effectively involved and the results can be seen within a short period of time. It is an outdoor activity that makes it fun and adventurous as well unlike having to do a workout in a gym where there is not much to see. You do not have to be working out to do this. Many people Stand up boarding just for fun but the cross-training comes in as a bonus.

There are a number of health benefits associated with SUP which include weight loss, decreased the risk of heart attack, reduced chances of getting diabetes as well as reducing stress levels.

Runners start using Stand Up Paddle as the cross-training that helps them get their leg strengthen and efficient from attempting balance on the board. After the training, runners found that they could balance themselves in running more than usual hence Stand Up Paddling helps them in tolerating for longer period in running.

It is a good idea to undertake cross training that is fun and relaxing but also has the impact you need to keep the body fit. Cross-training helps improve overall performance because you use different muscles. Stand-up paddleboarding provides the perfect solution cross-train in a fun atmosphere.


WeSUP is born by the group of Thai SUP enthusiasts, who are deeply enthralled by stand-up paddling or SUP. Stand Up Paddle Boarding (SUP) is the fastest growing sport across the world. We want to push on it and aim to be the leading SUP Sport guide in Thailand.

Not only SUP is fun and perfect for your entire family, but SUP also has huge benefit for you. SUP opens up a whole new world of exploration, fitness and adrenaline. It's a great way to get fit, developing core strength, cardio fitness, flexibility, balance and allows you to choose your own path to better health. Unlike surfing, you don't need waves to paddleboard, you can go paddling on any open water, an ocean, lake, and even a river. If you never try SUP, Let's start!