Surfing: how many calories do you burn per session?

Surfing is distinguished by its character aesthetic and playfulbut also by its many benefits for our health. But does it really promote weight loss? We take stock with Iban Ithurbide, founder of the Uhaina surf school (Anglet, Basque Country).

Who knew that riding the waves could be so beneficial for our bodies? Often seen as a simple summer pastime, surfing is actually a sport in its own right: imagine paddling out to catch a wave, jumping up on your board and maintaining your balance in the rough seas…

As Iban Ithurbide explains to us, every movement promotes muscle strengthening : “Paddling engages the muscles of the arms, shoulders, and upper back, improving muscular strength and endurance. The stabilizing and rotating movements on the board also strengthen the abdominals and lower back muscles. Finally, standing up on the board and maintaining balance engages the quadriceps, hamstrings, calves, and leg stabilizing muscles.”

But that's not all! Surfing is also a great cardiovascular training. Between the sustained rhythm of the oar strokes and the phases of active waiting on the water, our heart works hard to adapt. It also requires a excellent coordination between the different parts of our body, good flexibility and a certain sense of balance to stay stable on the board.

On an emotional and mental level, it requires intense concentration and a good presence in the present moment. Imagine yourself on your board, lulled by the coming and going of the waves, the soothing sound of the ocean in the background. This intimate connection with nature allows to clear your mind and relieve stress. Every wave caught is a personal victory that helps build our self-confidence.

Contrary to what one might think, being overweight and obese are not completely incompatible with surfing. “Anyone can start surfing, there is no typical profile: you will always find a board adapted to your age, your size or your level “, assures Iban Ithurbide. Overweight or obese people can particularly rely on longer and wider boards that offer more buoyancy and stability. There are also boards specially designed to support a significant weight. The ideal is to rely on courses with experienced instructors to benefit from personalized advice.

According to Iban Ithurbide, surfing is a particularly interesting sport for weight loss. For good reason… From head to toe, every muscle is used, which helps induce an essential caloric deficit to initiate a weight loss process. Improved muscular endurance also allows you to practice for longer, which further promotes weight loss. But these are not the only benefits of surfing…

Surfing is not only a strength sport; it is also an excellent cardiovascular exercise. Swimming to the line-up (the area where surfers wait for waves) and trying to catch waves increases our heart rate, improving endurance and cardiovascular capacity. And better cardiovascular health helps increase metabolismwhich promotes fat burning, even at rest!

Surfing offers an infinite variety of movements, unlike some sports that involve more repetitive movements. Every wave is different, and Each surf session is uniquewhich forces our body to constantly adapt, burning a certain number of calories, improving our coordination and flexibility while avoiding monotony and staying motivated.

Exercise releases endorphins, the happy hormones, which reduce stress and anxiety. And less stress often means less comfort snacking. Plus, being in nature can encourage a healthy and active lifestyle. Not to mention that exposure to the sun promotes the production of vitamin D, essential for bone health and the immune system.

It's hard to answer this question… The number of calories burned per hour of surfing actually varies depending on several factors such asthe person's weight, the intensity of the activity, and each person's experiencebut also depending on the intensity of the waves and variety of movements. In theory, heavier people or those who exert more intensity burn more calories.

Weight loss is a complex process that depends on many factors. However, regular surfing sessions alone are not enough to guarantee significant weight loss. And this for several reasons…

• Surfing sessions must be sufficiently intense to burn a significant number of calories. Sessions that are too short or not very intense may not be enough! The regularity of the sessions is also important: sessions that are too spaced out can limit the slimming benefits.
• To lose weight, it is necessary to consume fewer calories than you burn (calorie deficit). A high calorie diet can unfortunately compensate for the energy expended during surfing sessions, thus preventing weight loss. “The composition of meals (quantity of proteins, carbohydrates, lipids) plays a crucial role in weight loss and general health,” emphasizes Iban Ithurbide.
• Over time, the body can also adapt to regular physical activity, thereby reducing energy expenditure (metabolic adaptation). Varying exercises and gradually increasing intensity can help avoid this plateau.
• Some people may also have different hormonal responses to exercisewhich may influence how they lose fat mass. Additionally, Muscles weigh more than fat : so you can gain fat and lose muscle, but your weight will remain the same.

Focus on fruits, vegetables, lean proteins (chicken, fish, legumes, etc.), whole grains, and healthy fats (avocados, nuts, olive oil, etc.). Reduce added sugars, sugary drinks, fast foods, and foods high in saturated fats. And aim to consume fewer calories than you burn.

Ideally, integrate cardiovascular activities into your routine, such as running, cycling, swimming or HIIT (High-Intensity Interval Training). Also incorporate bodybuilding sessions two to three times a week to increase your muscle mass and boost your basal metabolism. Squats, push-ups, lunges and planks are particularly recommended.

try sleep 7 to 9 hours per night : Good sleep promotes muscle recovery and the maintenance of a healthy metabolism.

Use stress management techniques like meditation, yoga, or deep breathing To relax yourself.

Opt for hobbies that you enjoy to reduce stress and avoid emotional eating.

Think of drink enough water : Hydration is essential for metabolism and physical performance. Aim for at least 8 glasses of water per day, or more if you exercise a lot.

Take the time to stretch well after your surf sessions to improve your flexibility and limit your aches and pains. Also give your body rest days to allow for optimal recovery.

If necessary, consult a nutritionist to benefit from personalized advice and develop a long-term strategy adapted to your needs. Regularly evaluate your progress and adjust your diet plan and exercise routine Consequently.