Beginner windsurfers: protect your muscles, ligaments, tendons, and joints | Photo: Creative Commons/Joe Shlabotnik

Beginner windsurfers should prepare muscles, ligaments, tendons, and joints for more strenuous training phases. Windsurfing fitness expert Henrik Beyer shares a simple, yet essential strength training plan for newcomers.

Are you ready to start windsurfing? Do you know anyone willing to experience windsurfing for the first time? Make sure you backup your early technical lessons with a specific strength training program for starters.

Beyer, health promoter and author of "Health & Fitness for Windsurfing," has designed a periodized windsurfing physical plan for the first six weeks in the sport. Beginners will be fit to sail, and will stay protected against the most common injuries.

"Warm up 10 minutes before each workout. Always make sure you're adopting the correct lifting technique and perform each exercise through its full range of motion. Individual injuries or illnesses should always be considered before starting any exercise program," explains Henrik Beyer.

So here's what a windsurfing learner should do:

1. Two strength training workouts each week. (e.g. Monday, Thursday)
2. Two light 30-minute cardio workouts (optional activity) each week (e.g. Tuesday, Friday)

When you've reached the fourth week, complete only one strength training and one cardio workout, and rest two minutes between each set. Finally, notice the increased load and sets, but also the drop in repetitions during week five and six.

Windsurf Exercises Week 1-2
Load 70%
Week 3-4
Load 70%
Week 5-6
Load 75%
  Rep Set Rep Set Rep Set
Squats
Leg curls
Barbell bench press
Military press
Bent-over lateral raises
Reverse grip chins
St. Triceps press
St. Calf raises
Back raises
Sit Ups
15
15
15
15
15
15
15
15
15
15
2
2
2
2
2
2
2
2
2
2
15
15
15
15
15
15
15
15
15
15
2
2
2
2
2
2
2
2
2
2
12
12
12
12
12
12
12
12
12
12
3
3
3
3
3
3
3
3
3
3