fit tip

Fit Tip: Foam Rolling Exercises for Surfers

How it works: Foam rolling helps break up muscle tightness that can cause mobile restrictions in your body. It increases blood flow to soft tissue allowing muscles to fire at peak efficiency during exercise. When used correctly, foam rolling your muscles releases tension, knots and tightness, while improving flexibility, strength, and muscle release. It decreases injury and leads to faster muscle recovery so you won’t feel sore days after a weekend surf session. How to Foam Roll:  Foam rolling can be done before or after exercise. Foam rolling works great before stretching. Let your body weight push down on the roller and roll up and down the muscle. Focus on any trigger points (knots in the muscle). Roll on each area for 30-60 seconds (or longer if you need). Don’t roll over bones or joints. Don’t roll on recently injured areas. Hamstrings: Flexibility in the lower body is essential for full mobility of the entire body.Tightness in the hamstrings or hip flexors can hinder your ability to maintain balance and center of gravity while digging in during your turns or sticking an air or floater. Loosening up the hamstrings can help reduce back pain after surfing, and help you feel better while on the wave by mobilizing your pelvis. …

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Fit Tip: Foam Rolling Basics

In this video, Christina Sinclair from Beach Babe Fitness explains how essential foam rolling is to you exercise routine. Foam rolling is an excellent tool to reduce pain and prevent injury. It can be integrated into your exercise routine the same as you would incorporate stretching. Note: Notice how she didn’t mention rolling out the IT (short for iliotibial) Band? Located on the outside of the leg, the IT band is a ligament and not a muscle. Don’t foam roll here because a) you can’t really stretch (or lengthen) a ligament b) you’re likely to damage the IT band causing inflammation. What to Wear:            Shop all Workout Clothing on LoveSurf.com X LOVESURF Fit Tip: Foam Rolling Basics was originally published on LOVESURF BLOG Share this page with a friend:

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Fit Tip: Are you addicted to Indoor Workouts? Try these Outdoor Alternatives Instead…

Do you have an indoor gym addiction? Choose an outdoor alternative instead! And grab a friend or take your dog, because having a buddy to work out with makes you 30% more likely to stick to your routine. It also saves you money. Here are 5 great outdoor workouts to try: 1. Indoor Addiction: Treadmill    Outdoor Alternative: Intervals Warm up by walking at a moderate pace for about five minutes. Then, to really get your blood flowing, add in intervals by alternating two minutes of vigorous walking with a one-minute recovery stroll. If you don’t have a heart rate monitor, use the “talk test” to determine how fast you should be going: At peak effort, you shouldn’t be able to carry on a conversation. Repeat the intervals as many times as you can. Wear: LoveSurf Running Wear 2. Indoor Addiction: Lap Swimming    Outdoor Alternative: Open Water Swimming Sick of getting stuck behind a slow stroker in a pool the size of a bathtub? Leave your lane assignment and that awful stench of chlorine behind and head for the nearest lake, ocean or river. You’ll still burn more than 400 calories an hour, but will also get the added benefit of extra space and peace and quiet. Miss …

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Fit Tip: How to Survive A Sweaty Summer Yoga Class

During the Summer, practicing yoga in an already hot and humid room can make breathing unbearable — especially when the guy next to you forgot his deodorant. If you’re not used to practicing in high temps, then you’ll need to take these precautions to get through a class without passing out. Before class: Take a shower and twirl your wet hair up in a bun. Eating cooling foods, such as salads and fruit, can also help. What to wear: Skip the cotton and wear yoga clothes made of lightweight, breathable material designed to wick moisture away from the skin. You’d think sporting less clothes, like spandex shorts and a sports bra, would be the perfect outfit for a sweaty practice, but you may want material to cover your body. Slip on your regular tank top, but wear leggings on the bottom that cover your calves. Loose shorts or pants tend to trap heat, so make sure they’re skintight. Pants or capris won’t make you feel that much hotter than shorts, and they’ll help absorb your perspiration, keeping puddles of sweat off your mat. How to hydrate: Make sure to drink water throughout the day to prevent dehydration during class. Also, bring an insulated water …

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Fitness Tip: 5 Stretches that will Make You a Faster Runner

Whether you’re a newbie runner who has just strapped on her brand-new sneakers or a seasoned, running pro, there’s always room to get a little bit faster, right? “Most people think that stretching is boring, but stretching regularly increases flexibility and range of motion, allowing for a stronger stride,” says Jen Smith, group fitness director at Equinox Fitness Club in Marina del Rey, California, who created the below routine. “It also improves circulation greatly to keep muscles warm and speeds recovery after injury.” Table Fold Find a table or ledge that is as high as the full length of your leg. Stand facing the ledge arm’s distance away, feet shoulder-width apart, hands on the ledge or table at shoulder height. Take a few steps back and bend at the waist until your spine is parallel with the floor. Be sure to stretch your hips away from the wall, lifting your lower belly in and back. Lengthen your lower back but be sure to keep the pelvis stable. Stretch the crown of your head forward holding this position for 10 breaths. If you feel after 10 breaths, you can lower your hands halfway down, carefully lower then stay there for 10 …

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3 Reasons Why You Should Try Beach Volleyball for Your Next Workout

There are so many fun fitness activities in summer! From splashing in the waves to hiking and biking, it’s a great time of year to get outside. One of our favorite summer sports to play though is beach volleyball. Not only is beach volleyball fun, but it’s an excellent workout. Read on for three reasons why you should try beach volleyball! 3 Reasons Why Beach Volleyball Is a Good Workout 1. It burns calories. Because you’re in the sand, which is an unstable surface that’s harder to move in than on grass or concrete, an hour-long game of beach volleyball burns quite a few calories. From all the running, jumping and diving, you can expect to burn 484 calories an hour. 2. It’s a full-body workout. Beach volleyball uses every part of your body. You use your arms, shoulders and chest to bump, spike and serve the volleyball; you use your legs to run through that sand and squat down to reach the volleyball; and you use your core to stay balanced while you do all that. Beach volleyball is truly a full-body workout! 3. It doesn’t feel like “working out.” This is perhaps the best reason of all! Because you’re so focused on the beach volleyball game …

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Fitness Playlist: Coachella Artists

Even if you weren’t in the sea of people enjoying the artists at Coachella 2013, you can still enjoy the music while you’re working out! We came up with a list of 15 upbeat songs by the artists of this year’s Coachella music festival to keep you moving during your next workout: “Treading Water” — Alex Clare “Little Secrets” — Passion Pit “Tightrope” — Janelle Monáe “Heads Will Roll” — Yeah Yeah Yeahs “Total Fascination” — Pretty Lights “Future Sound” — Jurassic 5 “Bulletproof” — La Roux “My Number” — Foals “Down the Road” — C2C “Youth Without Youth” — Metric “Closer” — Tegan and Sara “Take Me Out” — Franz Ferdinand “Song 2” — Blur “The House That Heaven Built” — Japandroids “Dissolve Me” — Alt-J Fitness Playlist: Coachella Artists was originally published on LOVESURF BLOG Share this page with a friend:

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Fit Tip: 101 Greatest Running Tips

It can be tough to stay motivated- especially if you’re tired or the weather sucks. But we’ve got 101 reasons why you can’t quit… “Stop fighting it!” That’s what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-back marathon. “Don’t fight the wind, man,” he said. “Wait until the turnaround, then pick up the pace when the wind is at your back.” The sheer simplicity of that advice! Until he mentioned it, I was dug in. Wind be damned, I was going to keep my pace or die trying. Thanks to that veteran marathoner’s advice, I did neither. I ended up running a great race. I’ve remembered his tip in every windy race and run since. That’s the thing about a great piece of advice: Like a trusted friend, it’ll always be there when you need it. Click Here for 101 more memorable tips, gleaned from running experts past and present.  From Women’s Health Magazine x LOVESURF Fit Tip: 101 Greatest Running Tips was originally published on LOVESURF BLOG Share this page with a friend:

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