A Killer Workout – Stand Up Paddle Boarding

August 01, 2016

Why Stand Up Paddle Boarding is a killer workout??

Stand-up paddleboarding, also referred to as SUP, may not look like a sport that requires much effort, but this is certainly not the case. Even though when you watch the sport it doesn’t look too demanding, people that consider themselves to be very physically fit may struggle with the demands that a SUP workout places on the body. This being said, there are many benefits of adding a SUP workout to your normal exercise routine, and it is also a very enjoyable activity to participate in. Once the basics have been mastered, most people find that they are able to enjoy these benefits without feeling that it is taking too much out of them.

SUP in Phuket

SUP in Phuket

Ten reasons to be a Killer Workout

It Provides A Very Intense Workout

Even paddling on calm waters can provide you with an intense workout, as it will still require balance, strength and endurance. If you are in water where there are waves, then this intensity will increase. The water will provide some resistance to your workout, and this will also increase if you are paddling somewhere that the water is a little rougher.


It Is Very Effective For Strengthening Your Core

The balance that is required for a SUP workout will result in your abdominal muscles becoming stronger. This can help with any other type of exercise that you do regularly, and a stronger core can also improve your balance. You will also find that a stronger core improves your posture and this means you are less likely to suffer from problems with your back.


Combines Strength And Cardio

SUP provides an all round workout because it helps build up your muscle mass and well as providing a cardiovascular workout. It is possible to use a SUP workout as an activity where you can train with target heart rates by increasing effort in intervals, just as you would when running and cycling. Paddling as fast as possible helps to get your heart rate up, and then you can slow the paddling when you want to bring your heart rate down.


Uses All Muscles

As well as using muscles in your arms and legs when you are paddling, a SUP workout is also great for core muscles as previously discussed. Using muscles in this way helps to increase their mass, which means your metabolic rate will increase and you will find it easier to lose weight.


Burns Many Calories

A lot of people are surprised at the rate at which they burn calories when taking part in a SUP workout. The quicker you paddle, the more calories you will burn, but even at a relaxed pace, you can burn upwards of 300 calories an hour. Racers can burn over 1000 calories an hour. This makes it one of the best exercises that you can do if burning calories is your goal.


Relieves Stress

It is well documented that any form of exercise can help to relieve stress. Stress can have many negative effects on your whole wellbeing, and so to take opportunities to de-stress is very important. A SUP workout is particularly effective at this because being on the water can also have a calming effect. The rhythm of the paddling can really help relax the mind, and the effects of this will be felt long after you have finished exercising.


Improved Balance

The work that a SUP workout does to improve your core will also improve your balance as we have seen. As well as helping with any other sports you take part in, this will also help to maintain your fitness levels as you get older. The most important thing is to keep persevering, even if you find that you do fall a lot when you first get started. Once you are able to balance on the board successfully, then everything else will start to fall into place.


The Chance To Get Outdoors

Exercising outdoors has a number of physical and mental benefits, and a SUP workout is almost exclusively done outside. Exercising outdoors increases your exposure to vitamin D and can also help you sleep better at night. It also helps to improve your mental well being, which will have a positive impact on all your normal day to day activities. There have also studies that have shown that exercising outdoors helps people to exercise at a higher intensity without even realising it.

Exercise That Is Enjoyable

Whatever your reasons for wanting to give SUP a try, you are more likely to stick with any form of exercise if it something that you enjoy doing. A SUP workoutl is a very enjoyable form of exercise, and you will quickly become hooked. Even though you body will be receiving a complete workout when you are out on the water, it won’t feel this way as you will be having so much fun. When you enjoy the exercise that you are taking part in, it is much easier for it to become part of your daily routine.


Low Impact Workout

Although the intensity of SUP workouts are high, the impact that is placed on joints is very low, which means that it is a form of exercise that can be carried out by people of all fitness levels. Even if you have not exercised in a while, SUP may not be as daunting as you would first imagine. Many people find it easier to get into paddleboarding than they do to start running or cycling if they have not been that active in a while.





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!