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HIIT vs. Steady Cardio: What’s Better for Surfers?

Writer's picture: Surf Ready FitnessSurf Ready Fitness

To stay lean, fit, and ready for the waves, surfers need to choose the right training approach. High-Intensity Interval Training (HIIT) and steady-state cardio are two popular methods for fat loss, but which one works best for the unique demands of surfing?

A guy surfing in Australia

The Basics

  • HIIT: Short bursts of intense effort, like sprint paddles, followed by recovery periods. A typical session lasts 15–30 minutes and is great for simulating the explosive energy required for surfing.

  • Steady Cardio: Moderate-intensity, continuous exercise, such as long paddle outs or jogging. Sessions typically last 30–60 minutes and build endurance for extended surf sessions.


What Science Says About Fat Loss

Research reveals that both HIIT and steady cardio can reduce fat effectively when calorie burn is matched. While HIIT might have a slight edge for fat loss (0.2–0.4 kg vs. 0.1–0.3 kg), the difference is minimal. Interestingly, HIIT may target abdominal fat more efficiently due to hormonal responses, though this isn’t guaranteed.


Practical Considerations for Surfers

  • HIIT:

    • Pros: Time-efficient and mimics the high-intensity bursts needed during surf sessions, like paddling for a wave or popping up quickly.

    • Cons: Can be demanding and might interfere with recovery, especially if combined with strength training or frequent surfing.

    • Example Workout for Surfers:

      • 30 seconds of sprint paddles on a flatwater board.

      • 1-minute slow paddle to recover.

      • Repeat 8–10 rounds.

  • Steady Cardio:

    • Pros: Builds endurance for long surf sessions and helps with active recovery. Easier to stick with for beginners or those coming back from injury.

    • Cons: Requires more time to achieve comparable calorie burn.

    • Example Workout for Surfers:

      • 45-minute continuous paddle in calm water, focusing on consistent technique and moderate effort.


Group fitness class

Which Should You Choose?

The best approach depends on your fitness level, goals, and schedule. Here’s how surfers can make the most of both:

  • Use HIIT to improve explosive paddling, quick transitions, and overall power for demanding waves.

  • Incorporate steady cardio to build aerobic endurance and stay fresh for long sessions in the water.


Bonus Tips for Surfers

  • Paddle Intervals in the Lineup: Between sets, practice quick sprint paddles to a marker and back to simulate catching waves.

  • Recovery Matters: After a high-intensity day, opt for a steady cardio session, such as a beach jog, to enhance recovery while staying active.

  • Track Your Progress: Use a heart rate monitor or fitness tracker to ensure you're hitting the right intensity for both HIIT and steady cardio sessions.

  • Fuel for Performance: Proper nutrition is key—focus on high-quality carbohydrates, lean protein, and healthy fats to fuel your workouts and surf sessions.


By combining HIIT and steady cardio, surfers can enhance their performance, stay lean, and enjoy longer, stronger days in the water. The key is balance—train smart, recover well, and always be ready for the next wave.

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