What Muscles Does Kitesurfing Work?

July 19, 2022 3 min read

If you are wondering "What Muscles Does Kitesurfing Work?" read on! This sport does not typically provide a strong aerobic workout, but it can be enjoyable for less fit people as long as they learn some basic upwind riding techniques. Kitesurfers use core muscles to balance and adjust their stance, rotation, and inclination to match the pull of the kite.

Cross Training

While kitesurfing is a sport for people of all fitness levels, the workout is particularly intense. You work your core muscles, legs, arms, and lower back as you adjust your stance and incline to handle the winds. Jumping, flipping, and spinning can also require a great workout for your lower body and abs. Depending on your level of experience, you may even want to consider performing a cross training program to prepare yourself for a day on the water.

While kitesurfing is high intensity, cross training is low-impact and can be performed in long sessions. You can improve your swimming capacity, coordination, and adaptability to an aquatic environment by combining swimming and kitesurfing. Here are a few of the benefits of cross training for kitesurfing. And don't forget to enjoy the activity with friends. The challenge is worth the effort!

Core Stabilizing Muscles

While most fitness professionals recommend strengthening the back, gluteals, and core muscles before participating in a sport like kitesurfing, these are not the only important areas to work on to prepare for your next session. These muscles also play a key role in preventing injuries while kiteboarding, which involves prolonged contact with the water. To build these muscles, you can use a core stability ball or Pilates-type exercises.

Before taking up this sport, it's a good idea to warm up. Yoga, for example, is a great warm-up exercise that uses your core to stabilize your body. A strong core will improve your jumps and unhooked tricks, protect your back, and help you maintain good posture. Compared to a traditional abdominal workout, yoga core work is much more effective for kitesurfing and allows you more freedom of movement.

Upper Body Strength

Building core strength is a crucial part of kitesurfing. This strength helps prevent back pain, while also enabling you to perform tricks and handlepasses. Some ways to improve core strength include performing exercises that work the thigh, butt, and rear hamstring muscles. Other great exercises include balancing exercises, jumping, and using a rubberband between your hands and front foot.

Before getting on the water, it is important to warm up the muscles. Stretching exercises help to loosen tight muscles and prepare them for the sport. When stretching, start from the top of the body, working your way down. Turn your head to the left and right to stretch the neck muscles. In addition, do some gentle yoga. Practicing yoga regularly will reduce your risk of injury and help you stand longer on the water.

Taking the right balance between training and rest is important. Keeping your core strong reduces your risk of injuries and helps you maintain your posture during long sessions. It's also vital to make sure you have good heart and lungs to maximize your kiteboarding session. Remember that training and rest days should be spread throughout the week. However, don't make the mistake of putting off your workouts too long.

Back Pain Caused By Kitesurfing

Although many experienced kiters go out in every direction, novices are often confined to flat water or onshore breezes. This constant twisting and walking to the water's edge activates the back muscles more on one side than the other, creating torsion and the potential for injury and degeneration. The shoulder is held out of the torso for prolonged periods, activating the rotator cuff and closing the sub-acromical space. This can lead to a variety of back pain issues.

The injuries most commonly sustained while kitesurfing occurred to the lower extremities and upper extremities. Back injuries were also common, but they occurred most frequently in the neck and upper back. The injuries in these regions were caused by a combination of improper landings and injuries, most of which were minor. Injuries were reported in five to seven cases per 1,000 hours of kitesurfing. A recent study also reported that only thirty percent of the population used protective gear during kitesurfing.

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