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3 crucial warm-up steps before surfing.

The boring but essential part of surfing!

Many surfers when arriving at the beach do not perform the proper warm-up, underestimating the physical load that the activity itself requires.

First of all, ensuring a good “warm-up” allows you to get the most out of the activity, as well as greater performance at the motor and technical level.

The main goal of performing the “warm-up” is to prepare the body to adapt in the transition from a resting situation to an effort condition.

Warm-up exercises progressively increase your temperature, heart rate, and blood flow to your muscles. This habit prepares the body for more intense efforts, enhancing the performance of the entire body structure.

The “warm up” also has the function of reducing the risk of possible muscle and joint injuries.

Warm-up in 3 (three) steps:

1. General Phase
2. Specific Phase
3. Stretching Phase

The General Phase of the “warm up” should allow a more active functioning of the organism as a whole.

It should be performed through exercises that mobilize large muscle groups. Initially should be performed with a low intensity and gradually increase.

• Slow paced running
• Knee lift run
• Side run
• Fast paced running

The Specific Phase consists of performing specific exercises for the modality aimed at activating small muscle groups, which should technically resemble the typical movements of the modality.

In the case of surfing, the warm-up should be characterized by the performance of exercises that involve upper and lower limbs and trunk, through rotation, twisting and bending, performed smoothly.

• Neck
• Column
• Pulse
• Legs
• Shoulders
• Knees
• Waist
• Ankles

The Stretching Phase consists of performing static exercises, based on the stretching of various muscle groups and tendons, which are required in the technical exercises of the modality.

In this way, it is intended to develop greater flexibility, allowing the movement of muscles and joints in all ranges of movement.

After surfing, the surfer must do an active recovery with stretching and relaxation exercises.

In this way, it prevents muscle pain, due to the strong contractions to which it was submitted during surfing, facilitating the adaptation of the locomotor and cardiorespiratory system to rest.

Don’t Avoid the Inevitable!!

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Protect from the Sun and Protect the Planet.

The use of sunscreen is essential for the protection, hydration and prevention of skin diseases.

However, it is important to mobilize all the information to understand that they can have a major negative impact on marine ecosystems.

Over the last few years, the effect on marine organisms of different substances and chemical compounds present in creams has been studied.

Several of these compounds have destructive impacts on marine life, due to their toxicity and the presence of chemical agents harmful to living beings.

These effects, such as:

• Decreased fertility in female fish
• Damage the reproductive and immune systems of certain marine species, as well as causing deformities in juveniles
• Harm the process of photosynthesis of seaweeds
• Accumulation of toxins in the tissues of marine mammals (eg dolphins), with possible transmission to offspring
• Coral bleaching (leading cause of death)

Every year, we release around 25,000 tonnes of sunscreen into the oceans, equivalent to around 1L per second.

It takes about 20 minutes of swimming for 25% of the components of a sunscreen to be released into the seawater.

To align our philosophy and vision with the preservation of the environment, we take into account the materials we use. For this, at Future Eco Surf School we adopted the use of the Eq-Love Sunscreen model.

This protector is more environmentally friendly and has a reduced impact on marine ecosystems:

• 100% made from natural ingredients
• Non-toxic to the marine environment
• Filters made from 100% natural minerals
• Water resistant formula with low dispersion

Ideal natural (chemical) formula … respecting your Health and the Environment!

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Stop being lazy!

At Future Eco Surf School, with our vision as sustainable as possible, we started to use an ecological detergent produced in Portugal to wash the material, in close collaboration with surfers.

Take a look at EcoXperience products and adopt, like us, more ecological and conscious behaviors, always with the environment and its sustainability in mind.

This product is purposely designed for quick washing of neoprene equipment, in order to prolong the life and colors of the material. Removes odors, oil, bacteria, algae, salt, chlorine and other impurities.

The use of this product is an asset to prolong the life of your suit. However, there are other precautions you can take to keep your equipment last longer.

Soak the wetsuit:

During surfing, the wetsuit is exposed to salt, sand, organic matter present in the water and often the surfer’s urine. All of these compounds can react with neoprene and, in the long run, begin to wear out or dry out the material.

The ideal is to soak the suit in cold or lukewarm fresh water (hot is not recommended, as it can
make the suit lose its flexibility) in a solution with sodium bicarbonate or biological shampoo specifically for neoprene suits.

Washing and drying in a washing machine or dryer is not recommended.

Scrub with small brushes:

While the suit is soaking, take the opportunity to clean the zippers and Velcro with the help of a brush. Move the zipper up and down to remove any and all dirt.

It should be placed to dry extended or semi-folded in the shade:

After washing, the suit must be dried as indicated, starting by putting it inside out.

It is important not to forget that the sun and heat are the biggest enemies of neoprene. The suit should not be left to dry in direct sunlight, as this could damage the inner lining, which could come off.

Hang the wetsuit so that half the body of the suit is touching the rope or rod of the hanger, so as not to weigh too much, eventually damaging the arms or legs.

Store the wetsuit carefully:

The proper location should have a consistent, constant temperature, without major spikes in cold or heat.

Avoid storing it while it is still damp, as this can generate fungi that, in addition to causing a bad smell, can damage the wetsuit.

Treat the wetsuit with care to last longer:

Watch out for nails, which can tear the neoprene. Do not stretch the neoprene too much, as you risk bursting the lines and seams.

Do not remove the wax from the suit, as the neoprene can be damaged when trying to remove it.

Take care of what gives you so much!

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3 crucial warm-up steps before surfing.

The boring but essential part of surfing!

Many surfers when arriving at the beach do not perform the proper warm-up, underestimating the physical load that the activity itself requires.

First of all, ensuring a good “warm-up” allows you to get the most out of the activity, as well as greater performance at the motor and technical level.

The main goal of performing the “warm-up” is to prepare the body to adapt in the transition from a resting situation to an effort condition.

Warm-up exercises progressively increase your temperature, heart rate, and blood flow to your muscles. This habit prepares the body for more intense efforts, enhancing the performance of the entire body structure.

The “warm up” also has the function of reducing the risk of possible muscle and joint injuries.

Warm-up in 3 (three) steps:

1. General Phase
2. Specific Phase
3. Stretching Phase

The General Phase of the “warm up” should allow a more active functioning of the organism as a whole.

It should be performed through exercises that mobilize large muscle groups. Initially should be performed with a low intensity and gradually increase.

• Slow paced running
• Knee lift run
• Side run
• Fast paced running

The Specific Phase consists of performing specific exercises for the modality aimed at activating small muscle groups, which should technically resemble the typical movements of the modality.

In the case of surfing, the warm-up should be characterized by the performance of exercises that involve upper and lower limbs and trunk, through rotation, twisting and bending, performed smoothly.

• Neck
• Column
• Pulse
• Legs
• Shoulders
• Knees
• Waist
• Ankles

The Stretching Phase consists of performing static exercises, based on the stretching of various muscle groups and tendons, which are required in the technical exercises of the modality.

In this way, it is intended to develop greater flexibility, allowing the movement of muscles and joints in all ranges of movement.

After surfing, the surfer must do an active recovery with stretching and relaxation exercises.

In this way, it prevents muscle pain, due to the strong contractions to which it was submitted during surfing, facilitating the adaptation of the locomotor and cardiorespiratory system to rest.

Don’t Avoid the Inevitable!!

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Protect from the Sun and Protect the Planet.

The use of sunscreen is essential for the protection, hydration and prevention of skin diseases.

However, it is important to mobilize all the information to understand that they can have a major negative impact on marine ecosystems.

Over the last few years, the effect on marine organisms of different substances and chemical compounds present in creams has been studied.

Several of these compounds have destructive impacts on marine life, due to their toxicity and the presence of chemical agents harmful to living beings.

These effects, such as:

• Decreased fertility in female fish
• Damage the reproductive and immune systems of certain marine species, as well as causing deformities in juveniles
• Harm the process of photosynthesis of seaweeds
• Accumulation of toxins in the tissues of marine mammals (eg dolphins), with possible transmission to offspring
• Coral bleaching (leading cause of death)

Every year, we release around 25,000 tonnes of sunscreen into the oceans, equivalent to around 1L per second.

It takes about 20 minutes of swimming for 25% of the components of a sunscreen to be released into the seawater.

To align our philosophy and vision with the preservation of the environment, we take into account the materials we use. For this, at Future Eco Surf School we adopted the use of the Eq-Love Sunscreen model.

This protector is more environmentally friendly and has a reduced impact on marine ecosystems:

• 100% made from natural ingredients
• Non-toxic to the marine environment
• Filters made from 100% natural minerals
• Water resistant formula with low dispersion

Ideal natural (chemical) formula … respecting your Health and the Environment!

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Stop being lazy!

At Future Eco Surf School, with our vision as sustainable as possible, we started to use an ecological detergent produced in Portugal to wash the material, in close collaboration with surfers.

Take a look at EcoXperience products and adopt, like us, more ecological and conscious behaviors, always with the environment and its sustainability in mind.

This product is purposely designed for quick washing of neoprene equipment, in order to prolong the life and colors of the material. Removes odors, oil, bacteria, algae, salt, chlorine and other impurities.

The use of this product is an asset to prolong the life of your suit. However, there are other precautions you can take to keep your equipment last longer.

Soak the wetsuit:

During surfing, the wetsuit is exposed to salt, sand, organic matter present in the water and often the surfer’s urine. All of these compounds can react with neoprene and, in the long run, begin to wear out or dry out the material.

The ideal is to soak the suit in cold or lukewarm fresh water (hot is not recommended, as it can
make the suit lose its flexibility) in a solution with sodium bicarbonate or biological shampoo specifically for neoprene suits.

Washing and drying in a washing machine or dryer is not recommended.

Scrub with small brushes:

While the suit is soaking, take the opportunity to clean the zippers and Velcro with the help of a brush. Move the zipper up and down to remove any and all dirt.

It should be placed to dry extended or semi-folded in the shade:

After washing, the suit must be dried as indicated, starting by putting it inside out.

It is important not to forget that the sun and heat are the biggest enemies of neoprene. The suit should not be left to dry in direct sunlight, as this could damage the inner lining, which could come off.

Hang the wetsuit so that half the body of the suit is touching the rope or rod of the hanger, so as not to weigh too much, eventually damaging the arms or legs.

Store the wetsuit carefully:

The proper location should have a consistent, constant temperature, without major spikes in cold or heat.

Avoid storing it while it is still damp, as this can generate fungi that, in addition to causing a bad smell, can damage the wetsuit.

Treat the wetsuit with care to last longer:

Watch out for nails, which can tear the neoprene. Do not stretch the neoprene too much, as you risk bursting the lines and seams.

Do not remove the wax from the suit, as the neoprene can be damaged when trying to remove it.

Take care of what gives you so much!

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3 crucial warm-up steps before surfing.

The boring but essential part of surfing!

Many surfers when arriving at the beach do not perform the proper warm-up, underestimating the physical load that the activity itself requires.

First of all, ensuring a good “warm-up” allows you to get the most out of the activity, as well as greater performance at the motor and technical level.

The main goal of performing the “warm-up” is to prepare the body to adapt in the transition from a resting situation to an effort condition.

Warm-up exercises progressively increase your temperature, heart rate, and blood flow to your muscles. This habit prepares the body for more intense efforts, enhancing the performance of the entire body structure.

The “warm up” also has the function of reducing the risk of possible muscle and joint injuries.

Warm-up in 3 (three) steps:

1. General Phase
2. Specific Phase
3. Stretching Phase

The General Phase of the “warm up” should allow a more active functioning of the organism as a whole.

It should be performed through exercises that mobilize large muscle groups. Initially should be performed with a low intensity and gradually increase.

• Slow paced running
• Knee lift run
• Side run
• Fast paced running

The Specific Phase consists of performing specific exercises for the modality aimed at activating small muscle groups, which should technically resemble the typical movements of the modality.

In the case of surfing, the warm-up should be characterized by the performance of exercises that involve upper and lower limbs and trunk, through rotation, twisting and bending, performed smoothly.

• Neck
• Column
• Pulse
• Legs
• Shoulders
• Knees
• Waist
• Ankles

The Stretching Phase consists of performing static exercises, based on the stretching of various muscle groups and tendons, which are required in the technical exercises of the modality.

In this way, it is intended to develop greater flexibility, allowing the movement of muscles and joints in all ranges of movement.

After surfing, the surfer must do an active recovery with stretching and relaxation exercises.

In this way, it prevents muscle pain, due to the strong contractions to which it was submitted during surfing, facilitating the adaptation of the locomotor and cardiorespiratory system to rest.

Don’t Avoid the Inevitable!!

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Protect from the Sun and Protect the Planet.

The use of sunscreen is essential for the protection, hydration and prevention of skin diseases.

However, it is important to mobilize all the information to understand that they can have a major negative impact on marine ecosystems.

Over the last few years, the effect on marine organisms of different substances and chemical compounds present in creams has been studied.

Several of these compounds have destructive impacts on marine life, due to their toxicity and the presence of chemical agents harmful to living beings.

These effects, such as:

• Decreased fertility in female fish
• Damage the reproductive and immune systems of certain marine species, as well as causing deformities in juveniles
• Harm the process of photosynthesis of seaweeds
• Accumulation of toxins in the tissues of marine mammals (eg dolphins), with possible transmission to offspring
• Coral bleaching (leading cause of death)

Every year, we release around 25,000 tonnes of sunscreen into the oceans, equivalent to around 1L per second.

It takes about 20 minutes of swimming for 25% of the components of a sunscreen to be released into the seawater.

To align our philosophy and vision with the preservation of the environment, we take into account the materials we use. For this, at Future Eco Surf School we adopted the use of the Eq-Love Sunscreen model.

This protector is more environmentally friendly and has a reduced impact on marine ecosystems:

• 100% made from natural ingredients
• Non-toxic to the marine environment
• Filters made from 100% natural minerals
• Water resistant formula with low dispersion

Ideal natural (chemical) formula … respecting your Health and the Environment!

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Stop being lazy!

At Future Eco Surf School, with our vision as sustainable as possible, we started to use an ecological detergent produced in Portugal to wash the material, in close collaboration with surfers.

Take a look at EcoXperience products and adopt, like us, more ecological and conscious behaviors, always with the environment and its sustainability in mind.

This product is purposely designed for quick washing of neoprene equipment, in order to prolong the life and colors of the material. Removes odors, oil, bacteria, algae, salt, chlorine and other impurities.

The use of this product is an asset to prolong the life of your suit. However, there are other precautions you can take to keep your equipment last longer.

Soak the wetsuit:

During surfing, the wetsuit is exposed to salt, sand, organic matter present in the water and often the surfer’s urine. All of these compounds can react with neoprene and, in the long run, begin to wear out or dry out the material.

The ideal is to soak the suit in cold or lukewarm fresh water (hot is not recommended, as it can
make the suit lose its flexibility) in a solution with sodium bicarbonate or biological shampoo specifically for neoprene suits.

Washing and drying in a washing machine or dryer is not recommended.

Scrub with small brushes:

While the suit is soaking, take the opportunity to clean the zippers and Velcro with the help of a brush. Move the zipper up and down to remove any and all dirt.

It should be placed to dry extended or semi-folded in the shade:

After washing, the suit must be dried as indicated, starting by putting it inside out.

It is important not to forget that the sun and heat are the biggest enemies of neoprene. The suit should not be left to dry in direct sunlight, as this could damage the inner lining, which could come off.

Hang the wetsuit so that half the body of the suit is touching the rope or rod of the hanger, so as not to weigh too much, eventually damaging the arms or legs.

Store the wetsuit carefully:

The proper location should have a consistent, constant temperature, without major spikes in cold or heat.

Avoid storing it while it is still damp, as this can generate fungi that, in addition to causing a bad smell, can damage the wetsuit.

Treat the wetsuit with care to last longer:

Watch out for nails, which can tear the neoprene. Do not stretch the neoprene too much, as you risk bursting the lines and seams.

Do not remove the wax from the suit, as the neoprene can be damaged when trying to remove it.

Take care of what gives you so much!

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