{"id":329880,"date":"2025-03-23T19:13:51","date_gmt":"2025-03-23T18:13:51","guid":{"rendered":"https:\/\/www.freshsurf.de\/2025\/03\/23\/surfing-warm-up\/"},"modified":"2026-01-23T16:01:31","modified_gmt":"2026-01-23T15:01:31","slug":"surfing-warm-up","status":"publish","type":"post","link":"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/","title":{"rendered":"Surfing warm-up"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;section&#8221; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2021\/02\/das-richtige-warm-up.jpg&#8221; alt=&#8221;the right warm-up&#8221; title_text=&#8221;the-right-warm-up&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||0px|||&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Warm-up_The_right_warm-up_for_surfing\" >Warm-up: The right warm-up for surfing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Table_of_contents_warm-up_for_surfing\" >Table of contents: warm-up for surfing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#How_long_should_the_right_warm-up_for_surfing_take\" >How long should the right warm-up for surfing take?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Most_important_factor_The_training_goal_the_right_warm-up_for_surfing\" >Most important factor: The training goal &amp; the right warm-up for surfing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Why_actually_a_warm-up_for_surfing\" >Why actually a warm-up for surfing<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#1_warming_up_stimulates_your_blood_circulation_for_surfing\" >1. warming up stimulates your blood circulation for surfing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#2_the_cardiovascular_system_%E2%80%93_the_heart_beats_faster\" >2. the cardiovascular system &#8211; the heart beats faster<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#3_blood_pressure_rises_and_the_blood_flows_faster\" >3. blood pressure rises and the blood flows faster<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#4_breathing_becomes_faster\" >4. breathing becomes faster<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#5_nervous_system\" >5. nervous system<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#6_body_temperature_for_surfing\" >6. body temperature for surfing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#7_joints_lubricate_and_ligaments_become_more_elastic\" >7. joints lubricate and ligaments become more elastic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#8_muscles_are_more_efficient\" >8. muscles are more efficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#9_head_mind_perception_concentration\" >9. head, mind, perception &amp; concentration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#10_motivation_less_nervousness\" >10. motivation &amp; less nervousness<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Five_rules_for_a_perfect_warm-up_for_surfing\" >Five rules for a perfect warm-up for surfing:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#1_start_slowly_with_the_warm-up\" >1. start slowly with the warm-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#2_sport-specific_warm-up\" >2. sport-specific warm-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#3_large_muscles_first_then_the_small_ones\" >3. large muscles first, then the small ones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#4_quickly_move_on_to_the_actual_training\" >4. quickly move on to the actual training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#5_stretching_%E2%80%93_yes_or_no\" >5. stretching &#8211; yes or no?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Here_are_a_few_small_exercises_for_your_personal_warm-up\" >Here are a few small exercises for your personal warm-up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.freshsurf.de\/en\/surfing-warm-up\/#Here_are_a_few_tips_for_learning_to_surf_surf_theory\" >Here are a few tips for learning to surf &amp; surf theory<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Warm-up_The_right_warm-up_for_surfing\"><\/span>Warm-up: The right <strong>warm-up for surfing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>We know: <strong>Cold starts are dangerous<\/strong>. But <strong>too much warm-up<\/strong> <strong>can<\/strong> also <strong>boycott<\/strong> a good performance in sport. We&#8217;ll tell you how to do it right! And we always start our <a href=\"https:\/\/www.freshsurf.de\/en\/surf-lessons\/\">surf courses<\/a> with a warm-up too.   <\/p>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.17.6&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||0px|||&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Table_of_contents_warm-up_for_surfing\"><\/span>Table of contents: <strong>warm-up for surfing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><a href=\"#lange\">How long should the right warm-up for surfing take?<\/a><\/li>\n<li><a href=\"#faktor\">The most important factor in the warm-up for surfing is the training goal<\/a><\/li>\n<li><a href=\"#warum\">Why should you warm up at all?<\/a><\/li>\n<li><a href=\"#regeln\">5 rules for the perfect warm-up for surfing<\/a><\/li>\n<li><a href=\"#surfen\">Exercises for your personal surf warm-up<\/a><\/li>\n<\/ol>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2021\/02\/dauer-des-warm-up.jpg&#8221; alt=&#8221;duration of the warm-up&#8221; title_text=&#8221;duration-of-warm-up&#8221; _builder_version=&#8221;4.19.2&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|10px|10px|10px|10px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||0px|||&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2 id=\"lange\"><span class=\"ez-toc-section\" id=\"How_long_should_the_right_warm-up_for_surfing_take\"><\/span>How long should the <strong>right warm-up for surfing take<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The exact duration of the <a class=\"wpil_keyword_link\" href=\"https:\/\/www.freshsurf.de\/2014\/06\/20\/das-richtige-warm-up-fur-das-surfen\/\"   title=\"Warm-up beim Surfen\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"4773\">warm-up<\/a> phase cannot be determined across the board. Just like the intensity, it depends on several factors. <\/p>\n<p>If you are active early in the morning, it will take you longer to get up to operating temperature. If you do outdoor activities in the <a href=\"https:\/\/www.freshsurf.de\/2017\/01\/12\/so-ubersteht-ihr-die-kalte-jahreszeit-die-wichtigsten-uberlebenstipps\/\">cold season<\/a>, you should also plan more time for your warm-up than in summer. <\/p>\n<p>The reason: the reduced outside temperature affects the musculoskeletal system.<\/p>\n<p>Other factors that can influence the duration of the warm-up are<\/p>\n<ol>\n<li><strong>your age<\/strong>: Young athletes generally need to do less warm-up training than older people.<\/li>\n<li><strong>your fitness level<\/strong>: Better-trained athletes can &#8220;treat&#8221; themselves to a little more warm-up training than less well-trained athletes. <span>A warm-up that is too intense for an untrained athlete or a new warm-up program for a trained athlete can<\/span><span> lead to so much fatigue that their performance deteriorates and the risk of injury increases.<\/span><\/li>\n<li><strong>the sport<\/strong>: Sports<span>  with high demands on mobility require a warm-up that is geared more towards stretching. Endurance sports require exercises <\/span><span>  to increase cardiopulmonary performance. An endurance athlete also needs to warm up for longer than a player, who still has the opportunity to warm up during the competition. <\/span><\/li>\n<li><span><strong>the mental attitude<\/strong>: high motivation and a strong focus on performance can increase the effect of the warm-up<i>(pre-start state<\/i>), while a negative attitude can slow it down.<\/span><\/li>\n<\/ol>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_code _builder_version=&#8221;4.19.2&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|10px|10px|10px|10px&#8221; global_colors_info=&#8221;{}&#8221;]<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/BxMY9dSvBIM?start=13\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||0px|||&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2 id=\"faktor\"><span class=\"ez-toc-section\" id=\"Most_important_factor_The_training_goal_the_right_warm-up_for_surfing\"><\/span>Most important factor: The training goal &amp; the right <strong>warm-up for surfing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For a short run in the woods, you naturally need to warm up much more quickly than before an athletic competition. Do you play sports such as football, field hockey or racket sports such as tennis or squash?<\/p>\n<p>Then you need to prepare yourself <strong> specifically for the demands of your sport<\/strong> &#8211; in other words, warm up in a sport-specific way.<\/p>\n<p><em><strong>A rule of thumb for recreational and amateur athletes, including amateur surfers<\/strong> <\/em>is: 10 to 15 minutes is usually enough to increase blood flow to the muscles and supply the body with sufficient oxygen.<\/p>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2021\/02\/warm-up-vor-dem-surfen.jpg&#8221; alt=&#8221;warm-up before surfing&#8221; title_text=&#8221;warm-up before surfing&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|10px|10px|10px|10px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.19.2&#8243; ul_line_height=&#8221;2em&#8221; ol_line_height=&#8221;2em&#8221; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||0px|||&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2 id=\"warum\"><span class=\"ez-toc-section\" id=\"Why_actually_a_warm-up_for_surfing\"><\/span><strong>Why actually a warm-up for surfing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.freshsurf.de\/en\/6-tips-for-proper-paddling-when-surfing-how-to-catch-every-wave\/\">Warming up properly before surfing<\/a> affects your body and your mind on several levels.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_warming_up_stimulates_your_blood_circulation_for_surfing\"><\/span>1. warming up stimulates your blood circulation for surfing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The body now prepares itself for the upcoming <a href=\"https:\/\/www.freshsurf.de\/en\/activities-on-fuerteventura\/\">activities<\/a>: Blood depots such as the spleen, liver and digestive tract make blood available to the working organs. The skin is supplied with less blood, while the working muscles are supplied with more. This allows you to surf faster and more agile.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_the_cardiovascular_system_%E2%80%93_the_heart_beats_faster\"><\/span>2. the cardiovascular system &#8211; the heart beats faster<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Blood depots release their reserves: the heart beats faster and pumps more blood throughout the body. This supplies the active muscle mass with more nutrients and oxygen. Metabolic waste products are also better disposed of. And this prevents over-acidification of the muscles. So you are less likely to get sore muscles while surfing.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_blood_pressure_rises_and_the_blood_flows_faster\"><\/span>3. blood pressure rises and the blood flows faster<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The difference between systole and diastole is increased by the blood pressure value because the upper value rises. This means that the blood flows faster through the blood vessels, which in turn optimizes the supply to the muscles under strain. Your muscles receive more oxygen and are therefore more efficient when surfing.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_breathing_becomes_faster\"><\/span>4. breathing becomes faster<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>When <a href=\"https:\/\/www.freshsurf.de\/en\/preparing-for-your-surfing-vacation-12-tips-for-surfing-well-prepared\/\">preparing for surfing<\/a>, you breathe in and out faster and deeper: This allows you to meet the growing demand for oxygen and remove the increased carbon dioxide more efficiently. You will get out of <a href=\"https:\/\/www.freshsurf.de\/2012\/08\/05\/surfen-fuerteventura-die-richtige-lekture-zum-entspannen-nach-dem-wellenreiten-atem-von-tim-winton\/\">breath less quickly while surfing<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_nervous_system\"><\/span>5. nervous system<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The interaction of nerves and muscles is improved &#8211; this reduces the energy requirement, delays signs of fatigue and increases the reaction speed for surfing. You can therefore react more quickly to situations and perhaps surf the <a href=\"https:\/\/www.freshsurf.de\/en\/wave-formation-theory-about-waves-and-their-formation\/\">wave more effectively<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_body_temperature_for_surfing\"><\/span>6. body temperature for surfing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The optimum body temperature for sporting activities is reached by warming up &#8211; it is around 38.5 to 39\u00b0 C. All physiological reactions are most effective under these <a href=\"https:\/\/www.freshsurf.de\/2022\/05\/28\/bedingungen-von-herausforderung-bis-traumhaft\/\">conditions<\/a>. You are therefore optimally <a href=\"https:\/\/www.freshsurf.de\/warum-schwimmen-auch-fur-surfer-gut-ist\/\">prepared for surfing<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_joints_lubricate_and_ligaments_become_more_elastic\"><\/span>7. joints lubricate and ligaments become more elastic<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The body produces more synovial fluid after a warm-up. As a result, the joint cartilage increases in size and is better able to withstand stress. Tendons and ligaments automatically become more elastic due to the higher body temperature. You therefore have a significantly lower risk of injury when surfing.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_muscles_are_more_efficient\"><\/span>8. muscles are more efficient<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The muscles are better supplied with blood, more efficient and less susceptible to injuries when surfing (e.g. strains, fiber tears).<\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_head_mind_perception_concentration\"><\/span>9. head, mind, perception &amp; concentration<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The warm-up phase improves your ability to concentrate and perceive. You can now react more quickly to special situations, such as <a href=\"https:\/\/www.freshsurf.de\/en\/the-correct-balance-for-surfing-balance-boards\/\">surfers or boards<\/a> suddenly appearing. Possible risks of injury can now be better recognized and therefore avoided.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_motivation_less_nervousness\"><\/span>10. motivation &amp; less nervousness<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The right warm-up also increases motivation for the upcoming sporting performance. The right warm-up releases inner tension and cramps and reduces stress and nervousness. This means you can <a href=\"\/?cat_ID=31966\">start surfing<\/a> more motivated and relaxed.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2021\/02\/surfen-warm-up.jpg&#8221; alt=&#8221;surfing warm-up&#8221; title_text=&#8221;surfing-warm-up&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|10px|10px|10px|10px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2 id=\"regeln\"><span class=\"ez-toc-section\" id=\"Five_rules_for_a_perfect_warm-up_for_surfing\"><\/span>Five rules for a <strong>perfect warm-up for surfing<\/strong>:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1_start_slowly_with_the_warm-up\"><\/span>1. start slowly with the warm-up<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Take it easy, because you&#8217;re nowhere near operating temperature yet.<br \/>  Start running on the spot at a moderate pace or you can also jump rope for a few minutes. Don&#8217;t push yourself too hard &#8211; after all, you&#8217;ll need your energy for the <a href=\"https:\/\/www.freshsurf.de\/en\/surf-training\/\">workout<\/a> afterwards! <a href=\"https:\/\/www.freshsurf.de\/2023\/02\/08\/die-schoensten-straende-in-el-cotillo\/\">On the beach,<\/a> jumping jacks on the spot are a great way to start your warm-up for surfing. <\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_sport-specific_warm-up\"><\/span>2. sport-specific warm-up<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The next few minutes are all about preparing muscles, tendons, ligaments and joints for the actual sport. For strength training, for example, start with a few light warm-up sets: Put on only light weights and do 20-30 repetitions with them. On the beach, you can do a little warm-up for surfing with strengthening exercises and stretching for about 10 minutes.  <\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_large_muscles_first_then_the_small_ones\"><\/span>3. large muscles first, then the small ones<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>To get your core body temperature up as quickly as possible, it makes sense to warm up the large muscles first. If you activate your legs and glutes, for example, you will warm up faster than if you start with your arms. A rise in body temperature to 38.5 to 39 degrees Celsius, for example after a 20-minute endurance run, is completely normal and desirable after the warm-up. On the beach, 5 minutes of running is also enough to start your warm-up for surfing    <\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_quickly_move_on_to_the_actual_training\"><\/span>4. quickly move on to the actual training<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>There should be no more than 5 minutes between the warm-up phase and the training session. Although the core body temperature remains elevated for longer, the increased blood flow to the muscles is already rapidly reduced after just a few minutes. After a short break to drink, you can go <a href=\"https:\/\/www.freshsurf.de\/en\/ocean-and-sea-surf-theory-before-you-hit-the-water\/\">straight into the water after the warm-up for surfing<\/a>.  <\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_stretching_%E2%80%93_yes_or_no\"><\/span>5. stretching &#8211; yes or no?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stretching the muscles is also part of the warm-up for many people. However, static stretching, i.e. holding the respective stretching position for around 20 seconds, is not useful for every sporting discipline. <\/p>\n<p>You should refrain from stretching before speed training, e.g. sprints or shot put. For amateur athletes, however, it makes sense to prepare for the challenges of training. When stretching during the warm-up, it is important that it never comes first. With cold muscles, the risk of injury is too great &#8211; such as microtrauma or small tears in the muscle tissue. So always do stretching exercises AFTER the actual warm-up.    <\/p>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2024\/12\/the-story-of-caroline-marks-and-1-3.jpg&#8221; alt=&#8221;Warm up with the ideal surf course&#8221; title_text=&#8221;Warm-up-for-the-ideal-surf-course&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|10px|10px|10px|10px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2 id=\"surfen\"><span class=\"ez-toc-section\" id=\"Here_are_a_few_small_exercises_for_your_personal_warm-up\"><\/span>Here are a few small exercises for <strong>your personal warm-up<\/strong>:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To <strong>get going<\/strong>, you should run a short distance, even 100m there and back is enough.<br \/> To <strong>warm up your neck<\/strong>, turn your head to the left and right (8 repetitions each). Then tilt your head forwards and backwards and then make rotating movements with your head. <\/p>\n<p>To <strong>prepare<\/strong> for <strong>paddling<\/strong>, circle your shoulders. First make large circles, then rotate your arms in smaller circles. You should also do about 8 repetitions in each direction.  <\/p>\n<p>You can <a href=\"https:\/\/www.freshsurf.de\/2019\/06\/26\/surfkurs-paddel-steh-auf-und-schwing-die-arme-nach-vorne\/\">swing<\/a> your <strong>legs<\/strong> forwards and backwards, or simply do a few squats and squat down a little to warm up your knees and turn your knees first to the left and then to the right.<\/p>\n<p>You should also rotate your <strong>ankles<\/strong> in both directions. Then rotate your <strong>hips<\/strong> again in both directions and <strong>stretch<\/strong> your neck, shoulders and arms, as well as your legs, ankles and back. <\/p>\n<p>This warm-up takes about 10-15 minutes of your time. You should definitely invest this time as it will allow you to react more quickly on your board and prevent some injuries. You can find a great 5-minute warm-up here.   <\/p>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2021\/02\/warm-up-fur-das-surfen.jpg&#8221; alt=&#8221;warm-up for surfing&#8221; title_text=&#8221;warm-up for surfing&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|10px|10px|10px|10px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; header_2_font_size=&#8221;35px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; header_2_font_size_tablet=&#8221;&#8221; header_2_font_size_phone=&#8221;23px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Here_are_a_few_tips_for_learning_to_surf_surf_theory\"><\/span>Here are a few tips for <strong>learning to surf<\/strong> &amp; <strong>surf theory<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; padding_mobile=&#8221;off&#8221; column_padding_mobile=&#8221;on&#8221; admin_label=&#8221;Row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; make_fullwidth=&#8221;off&#8221; use_custom_width=&#8221;off&#8221; width_unit=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2009\/03\/surfwissen-surfen-lernen.jpg&#8221; alt=&#8221;surfer in white water&#8221; title_text=&#8221;surfer in white water&#8221; url=&#8221;https:\/\/www.freshsurf.de\/surfen-lernen-beginners-guide-surf-anfaenger&#8221; admin_label=&#8221;Image&#8221; _builder_version=&#8221;4.16&#8243; border_radii=&#8221;on|10px|10px|10px|10px&#8221; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221; sticky=&#8221;off&#8221; always_center_on_mobile=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221;]&nbsp;<br \/>\n[\/et_pb_image][et_pb_cta title=&#8221;Information about learning to surf&#8221; button_url=&#8221;https:\/\/www.freshsurf.de\/surfen-lernen\/&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;To the guide&#8221; admin_label=&#8221;Call To Action&#8221; _builder_version=&#8221;4.16&#8243; use_background_color=&#8221;off&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; background_layout=&#8221;light&#8221; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221; button_letter_spacing_hover=&#8221;0&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221; button_text_size__hover_enabled=&#8221;off&#8221; button_one_text_size__hover_enabled=&#8221;off&#8221; button_two_text_size__hover_enabled=&#8221;off&#8221; button_text_color__hover_enabled=&#8221;off&#8221; button_one_text_color__hover_enabled=&#8221;off&#8221; button_two_text_color__hover_enabled=&#8221;off&#8221; button_border_width__hover_enabled=&#8221;off&#8221; button_one_border_width__hover_enabled=&#8221;off&#8221; button_two_border_width__hover_enabled=&#8221;off&#8221; button_border_color__hover_enabled=&#8221;off&#8221; button_one_border_color__hover_enabled=&#8221;off&#8221; button_two_border_color__hover_enabled=&#8221;off&#8221; button_border_radius__hover_enabled=&#8221;off&#8221; button_one_border_radius__hover_enabled=&#8221;off&#8221; button_two_border_radius__hover_enabled=&#8221;off&#8221; button_letter_spacing__hover_enabled=&#8221;on&#8221; button_letter_spacing__hover=&#8221;0&#8243; button_one_letter_spacing__hover_enabled=&#8221;off&#8221; button_two_letter_spacing__hover_enabled=&#8221;off&#8221; button_bg_color__hover_enabled=&#8221;off&#8221; button_one_bg_color__hover_enabled=&#8221;off&#8221; button_two_bg_color__hover_enabled=&#8221;off&#8221;]<\/p>\n<p style=\"text-align: center;\">Surfing tips for <a href=\"https:\/\/www.freshsurf.de\/en\/the-6-most-common-beginner-mistakes-when-learning-to-surf-and-how-to-avoid-them\/\">beginners and intermediate surfers<\/a>. Here you will find information that will help you learn this wonderful <a href=\"https:\/\/www.freshsurf.de\/en\/two-sports-compared-snowboarding-vs-surfing\/\">sport<\/a>. Click in and read up on it.  <\/p>\n<p>[\/et_pb_cta][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_image src=&#8221;https:\/\/www.freshsurf.de\/wp-content\/uploads\/2009\/03\/surfwissen-surf-theorie.jpg&#8221; alt=&#8221;Theory lessons in surf school&#8221; title_text=&#8221;Theory lessons in surf school&#8221; url=&#8221;https:\/\/www.freshsurf.de\/surf-theorie-und-surf-geschichte\/&#8221; admin_label=&#8221;Image&#8221; _builder_version=&#8221;4.16&#8243; border_radii=&#8221;on|10px|10px|10px|10px&#8221; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221; sticky=&#8221;off&#8221; always_center_on_mobile=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221;]&nbsp;<br \/>\n[\/et_pb_image][et_pb_cta title=&#8221;Surf theory All about surfing&#8221; button_url=&#8221;https:\/\/www.freshsurf.de\/surf-theorie-und-surf-geschichte\/&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;Theory of surfing and surfing&#8221; admin_label=&#8221;Call To Action&#8221; _builder_version=&#8221;4.16&#8243; use_background_color=&#8221;off&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; background_layout=&#8221;light&#8221; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221; button_letter_spacing_hover=&#8221;0&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221; button_text_size__hover_enabled=&#8221;off&#8221; button_one_text_size__hover_enabled=&#8221;off&#8221; button_two_text_size__hover_enabled=&#8221;off&#8221; button_text_color__hover_enabled=&#8221;off&#8221; button_one_text_color__hover_enabled=&#8221;off&#8221; button_two_text_color__hover_enabled=&#8221;off&#8221; button_border_width__hover_enabled=&#8221;off&#8221; button_one_border_width__hover_enabled=&#8221;off&#8221; button_two_border_width__hover_enabled=&#8221;off&#8221; button_border_color__hover_enabled=&#8221;off&#8221; button_one_border_color__hover_enabled=&#8221;off&#8221; button_two_border_color__hover_enabled=&#8221;off&#8221; button_border_radius__hover_enabled=&#8221;off&#8221; button_one_border_radius__hover_enabled=&#8221;off&#8221; button_two_border_radius__hover_enabled=&#8221;off&#8221; button_letter_spacing__hover_enabled=&#8221;on&#8221; button_letter_spacing__hover=&#8221;0&#8243; button_one_letter_spacing__hover_enabled=&#8221;off&#8221; button_two_letter_spacing__hover_enabled=&#8221;off&#8221; button_bg_color__hover_enabled=&#8221;off&#8221; button_one_bg_color__hover_enabled=&#8221;off&#8221; button_two_bg_color__hover_enabled=&#8221;off&#8221;]<\/p>\n<p style=\"text-align: center;\">Theory &amp; history of <a href=\"https:\/\/www.freshsurf.de\/wellenreiten\/\">surfing and surfing<\/a>. Here you will find background knowledge about <a href=\"https:\/\/www.freshsurf.de\/en\/about-surfing\/\">surfing<\/a>. <a href=\"https:\/\/www.freshsurf.de\/en\/diving-on-fuerteventura\/\">Immerse<\/a> yourself in history and learn new things about the sport of kings. <\/p>\n<p>[\/et_pb_cta][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: The right warm-up for surfing We know: Cold starts are dangerous. But too much warm-up can also boycott a good performance in sport. We&#8217;ll tell you how to do it right! And we always start our surf courses with a warm-up too. &nbsp;Table of contents: warm-up for surfing How long should the right warm-up [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":298720,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[2419],"tags":[],"class_list":["post-329880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-surfunterricht-fuerteventura"],"_links":{"self":[{"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/posts\/329880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/comments?post=329880"}],"version-history":[{"count":8,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/posts\/329880\/revisions"}],"predecessor-version":[{"id":338262,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/posts\/329880\/revisions\/338262"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/media\/298720"}],"wp:attachment":[{"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/media?parent=329880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/categories?post=329880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.freshsurf.de\/en\/wp-json\/wp\/v2\/tags?post=329880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}