Wind Surfing

Wind Surfing Fitness Training

Wind Surfing Description

Wind surfing is a cross between sailing and surfing in which a participant stands on a board similar to a surfboard and controls a sail which is fastened to it. Wind surfers are capable of achieving high speeds in excess of 30 mph. Balance, skill, muscular endurance, strength and flexibility are all required to be a good wind surfer. It is recommended that beginners learn the basic techniques involved in wind surfing from a qualified individual before attempting this activity. Participants should also warm-up and stretch before wind surfing.

Wind Surfing Risks

  • Muscle strains of shoulder, lower back, biceps, triceps, back, quadriceps, calves or hips
  • Joint injuries of ankle, knee, wrist, shoulder, hip, pelvis or elbow
  • Neck or back injuries from violent falls at high speed
  • Tendinitis, bursitis of upper extremities
  • Water-related danger including hypothermia and drowning
  • Overexposure to sun causing dehydration, sunburn or heat stroke

Wind Surfing Sport-specific applications

  • Local, national, international and Olympic level competition

Wind Surfing Equipment required

  • Sailboard, sail and riggings
  • Wetsuit: insulated for protection from wind and water (recommended)
  • Lifejacket (recommended)
  • Gloves (optional)
  • Sun block
  • Eye protection from sun and water glare (optional)

Wind Surfing Applicable substitutions

  • Water skiing
  • Kneeboarding
  • Sailing
  • Alpine skiing

Wind Surfing Reference sources, organizations and publications

  • The United States Sailing Association (US Sailing): PO Box 209, Newport, RI 02840, (401) 8495200
  • United States Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 809095760, (719) 6325551


Cardiorespiratory: Anaerobic

Fitness Benefits

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 4
  • Body Fat Recution 1

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 3
  • Coordination/Skill 4

Muscle groups used

Primary muscles: upper back, hips, shoulders, biceps, triceps, trapezius, chest, quadriceps and calves Assistance muscles: hamstrings, abdominals, obliques and lower back

Energy expenditure

Approximately 0.044 Calories per minute per pound of body weight

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