How to stop the aches?

[southsea]

Had my first go at wakeboarding last week - got up first time, full down a bit - but mostly enjoyed it. Definately going to go again soon. Only downer is that I am clearly not as fit as I need to be... aching thigh muscles, shoulders and upper arms!

Anyone got any tips for exercises to build up the right muscles to prevent the aching leg and shoulder/upper arm muscles? Preferably that I can do at home / the gym and dont require me being on the board as my nearest lake is 45 mins away!

Thanks in advance!

[yitbos]

SouthSea,

Congratulations on getting hooked on the wakeboard already. It's great when you have an "easy" start to wakeboarding. It draws you in that much quicker.

Regarding your sore muscles, you can try a number of things. Advil is always good. We keep it on the boat for those wipeouts that really ring your bell. Or pop one before you go for preventative maintenance. Lifting weights is good to do no matter what. Running is just as good for the cardio workout and the work with your leg muscles. But my honest opinion is to keep trying to wakeboard. This sport uses all of your muscles and the best way to work them out is to just keep going. You will find that the next time they won't be as sore because you are strengthening them. Just keep up the work and you will keep up the flexibility.

John

[ewan]

A couple of things that can really help are:

: Tricep pull down. keep a nice tight grip, this will simulate the rope pulling.

: Sholder press. keeps the deltoids in check.

: Situps and back extensions, helps maintain good body positioning. you can never do to many of these. Just make sure you don't concentrate on just the one excercise, do 10 of each.

: Running, ++ for all round fitness and leg conditioning.

ask a gym instructor about isometric strength training. (where you hold a set of weights at a set position for 30+ seconds. This is great on the tricep pull down (http://www.personaltrainingcenter.com/gtricep.html) where you can almost simulate holding onto the handle behind a boat.

I believe the best 'preventative maintenance' is having a good stretch prior to your set. ankles, quads, hamstrings. back, triceps should all be given a good stretch.

good luck.

[zone6]

I wakeboard 4,5 times a week, it helps me forget I am keeping fit.
I get bored at gyms etc..
Bare in mind you were probably over doing everything and really tense!
Once you've been out a bit more you will relax and you will find it easier, really... stick at it.

I wont argue that all round fitness will help and is good for you, but how many of the little rippers around do you think spend every day in the gym?