SUP – a handful of information about the sport and its history
SUP is short for stand-up paddleboarding or stand-up paddle. Both are water sports where you float on a board on the water and use a paddle to propel yourself. Using a paddle allows you to propel a SUP board while standing upright. You can pursue SUP on any body of water. This is the most significant difference between SUP and surfing, contributing to the widespread availability and increasing popularity of stand-up paddle.
While some claim that the history of standup paddleboarding goes back to ancient times, the prevailing view places the origins of SUP in the 1940s. The paddles came in handy for Hawaii’s surfers in a variety of situations: they assisted in training tourists, facilitated taking photos, and supported older board users in riding the waves. In the 1990s, Laird Hamilton, one of the world’s greatest surfing icons, played a pivotal role in elevating SUP to a full-fledged sport. In the 21st century, standup paddleboarding has been gaining popularity not only as a sport but also as a form of tourism and recreation.
What equipment is needed?
The essential piece of equipment is, of course, the paddleboard. It resembles a surfboard but it’s thicker and typically measures between 300 and 370 centimeters in length. Shorter and wider boards are used for calmer surfing and touring, while longer and narrower boards are designed for more proficient surfers. The size and buoyancy of the board are selected based on the height and body weight of the user. The two main types of SUP boards are:
- Soft (inflatable) boards – made of PVC laminate. When inflated to the right pressure, they are soft in name only – they look and behave like hard boards, maintaining an appropriate shape and performance characteristics. The main advantage of the soft board is its portability – once deflated, it can be easily rolled up and transported without requiring special transportation or a roof rack. The main drawbacks include slightly greater resistance to movement and reduced stability, as soft boards tend to drift more than hard boards.
- Hard (rigid) boards – like traditional surfboards, they’re made from a variety of materials. The most popular types have an EPS foam core coated with fiberglass and epoxy resin, but there are also models made from composite materials, carbon fiber, or lightweight wood. Rigid paddleboards offer greater speed and stability compared to soft boards, making them easier to navigate on more difficult waters. Nevertheless, they can be bulky and occasionally inconvenient to transport.
There are also many types of SUP boards, tailored for specific activities. The most versatile are all-round paddleboards designed for various types of tourism and recreation activities. Touring boards, on the other hand, are suitable for longer excursions and equipped to carry gear. Racing/sport versions are less stable, but offer greater speed and maneuverability. The river and wave options are well-suited for fast-flowing rivers and waves, respectively. WindSUPs can be fitted with a sail and can be used for windsurfing. Team SUPs are large boards or rafts with a high buoyancy, capable of accommodating several people simultaneously. There are plenty of choices available!
Another key element is the paddle. It is made of aluminum, composites, or carbon fiber, and selected based on the user’s height, arm reach, and paddling style. The paddle usually has a single blade attached at a specific angle to the shaft. When paddling, the blade of the paddle faces forward.
Yet another important element is the leash connecting the board to the user’s body. The leash prevents the board from drifting away if the rider falls. It’s one of the essential safety measures in this sport. Another essential piece of equipment is the life vest, which should always be worn when swimming in any body of water.
SUP – how does it improve fitness?
SUP engages many muscle groups over extended training sessions of (generally) low to moderate intensity. Stand-up paddleboarding integrates aspects of strength and endurance, and enhances balance and stabilization of the body. Paddleboarding is an effective way to burn calories without placing undue stress on joints or risking the injuries often associated with HIIT workouts. SUP is a good way to improve overall physical fitness and coordination. It also serves as a fantastic method for relaxation: paddleboarding on a serene body of water helps to calm down and reduce stress levels.
SUP also serves as a platform for various forms of active recreation. On a paddleboard, you can practice yoga, go fishing, participate in rafting, and engage in various types of close or long-distance paddling adventures. Your options are essentially limited only by the presence of a body of water.
Tips for beginners
In conclusion, here are some tips for those interested in trying paddleboarding:
- Don’t buy – rent! Before you spend your savings on your dream racing board and carbon paddle, head to your nearest recreational body of water and use a rental service. Trying out various types of equipment on the water will save you from expensive trial and error. If you’re convinced that SUP is the right activity for you and the idea of paddleboarding takes concrete shape, you’ll know what steps to take next.
- Start slowly. Before you attempt rafting down a fast-flowing river or surfing challenging waves, it’s essential to master the basics. Learn the ropes by paddling on calm standing water in as mild and quiet weather conditions as possible. If the weather deteriorates, play it safe and head to shore. By the way, consider refreshing your swimming skills – you’ll find them useful sooner than you might expect.
- Always use a leash. If you fall off the board (and it’s bound to happen), this inconspicuous element is your only connection to the board as it floats away amidst the waves or toward other water users. Yes, those on jet skis, too.
- Life vest is essential for everyone – beginners, intermediate SUP riders, and professionals alike. Even if you’re a strong swimmer, wearing a life vest could be crucial in an emergency and potentially save your life. NEVER go paddleboarding without it.
- Explore new things in good company. While you don’t necessarily need a team of fellow SUP enthusiasts to start your SUP adventure, it’s crucial to avoid paddling alone on an unfamiliar, open body of water. Having an extra pair of eyes and hands nearby can be really helpful when needed. Besides, it's always fun to meet new people!
Have a SUPer fun experience!
References:
- Schram B. L., Hing W. A., Climstein M., Furness J. W., A Performance Analysis of a Stand-Up Paddle Board Marathon Race, Journal of Strength and Conditioning Research, 2017.
- Schram B. L., Hing W. A., Climstein M.,The physiological, musculoskeletal and psychological effects of stand up paddle boarding, BMC Sports Science, Medicine and Rehabilitation, 2016.
- https://www.wioslujcie.pl/
- https://www.supworldmag.com/the-history-of-stand-up-paddling/, dostęp: 26.06.2024.