Windsurfing Physical Conditioning
Windsurfing physical conditioning is important for good balance, better endurance, and over-all fitness. Windsurfing for the beginner is of itself a good form of exercise when correct techniques are employed. Your ability to progress will be greatly enhanced if you exercise and stretch in conjunction with your practice sessions on the water.
For the more advance windsurfer, you should understand that additional training routines and appropriate stretching will give you the ability to stave off cramping, have greater endurance, and assist your body in preventing injury. As with any sport, your diet and the intake of appropriate fluids will also keep you out on the water longer and more safely.
Your Fluid and Carbohydrate Needs
Your diet is an important aspect of physical conditioning. Windsurfing is a sport and requires the same diet constraints as other physically challenging activities. It is terrible to get a muscle cramp when windsurfing and this is actually a relatively common occurrence. Many factors can influence your muscles to cause cramping. The primary factors are poor physical condition, low carbohydrate, low potassium, low magnesium, or low sodium intake, dehydration, and the over-working of your muscles.
Carbohydrates are the best source in your body to burn and produce energy. You should intake at least 50-grams of carbohydrates and a banana every two hours while windsurfing. Other sources of carbs include fruits and vegetables, pasta, brown rice, dairy products, and high-sugar content foods. It is good to drink a good energy drink that contains carbs and electrolytes or watered-down fruit juice every 20 minutes instead of water. This will also prevent dehydration.
Additionally, take along some salted nuts to snack on. These will give you the needed extra salt and magnesium for better performance and to help prevent muscle cramping. Whole grains such as granola trail mix, citrus fruit, or bananas will keep your potassium levels in check also. Especially if you have been out in choppy waters, you should massage your calf and fore-arm muscles when you get off the water to help deter cramping. Routine stretches before and after you windsurf are also vitally important.
Body Conditioning to Windsurf
Good windsurfing physical conditioning must include a good and thorough stretching routine primarily before but also after you finish your sail. You should also take a short brisk walk to warm up your muscles before you stretch and sail. Stretching helps to prepare your muscles and helps prevent injury. Windsurfing uses all of your main muscle groups and these muscles need to exercised to keep them in top condition and flexible.
A simple exercise to start strengthening your gluts, hamstrings, and quads would be slow repetitions of squats with your back straight. Another is stepping up-and-down onto a chair. This uses the same muscles as for beach starts and will also help to improve your balance. Crunches, with your feet on a sport ball or stool will help strength your core muscles.
A good source of windsurfing exercises and stretching routines are more experienced windsurfers. Ask them what program they follow both on and off season and then work to maintain your muscle tone and flexibility at least twice per week. Rowing and stand-up paddling are also great methods of body conditioning to windsurf.
Great reference link for specific windsurfing stretching exercises:
http://www.calema.com/forums/viewtopic.php?id=10
Resources:
http://www.boardseekermag.com/windsurfing_fitness/index_005.htmhttp://windsurfingmag.comhttp://www.timesonline.co.uk/tol/life_and_style/health/article2277543.ece http://www.iwavesolutions.com/lefebvre/Windsurfing/Articles/safety.html