Last week, I covered a number of aspects around what you need to know when selecting a paddleboard and related gear. I also covered some do's and don'ts for newbies just getting started. This week, I will cover fitness aspects of paddleboarding along with where you can take classes, what does the race schedule look like for our area and who to contact for group paddles.

Let's take a look at two areas of fitness. First, let's look at three great exercises to prepare to be on a paddleboard.

1. Balance push-ups, which can be done using a balance board which most gyms have stuck in a corner somewhere. Balance boards are one of the most effective pieces of gym equipment to assist in strengthening stabilizer muscle groups. Balance push-ups are easy: place yourself into a push-up position, feet shoulder width apart, put your hands to the outside of the board, ball side facing down and do at least four sets. The number of push-ups should be challenging for you.

2. Cable rotations are another great core stabilization routine. The best method is to adjust your cable mid-point to your torso, then grip with both hands and rotate straight across to the other side of your body. Switch sides and do four reps, each eight to 10 times. Use a weight setting that gives you enough resistance to fatigue you at the end of four reps.

3. Single leg balance reach both frontal and sides. Start by standing with one foot centered on balance cushion or board, extend one leg forward for 30 seconds then switch legs. Do the same timed movement, but to the side for a complete regimen. Try to complete four reps at least once a day during the summer and you will be amazed at how it can help you on the board.

Generally speaking, you should incorporate any type of balance exercises into a three-day week workout program and put an emphasis on core strength training. Balance and core training together will have you more than ready to tackle getting on a board.

The second area of fitness is related to the amazing exercise you get when you paddleboard. Once on a paddleboard, you will quickly see why it is a great workout. Paddleboarding hits a number of key areas on your body. First and foremost, boarding requires a lot of balance and stabilization. The entire time you're standing on the board, your legs and core are being actively challenged. Note: Sitting on your board is only good for resting and sun tanning. The other great part of a paddleboard workout is for your arms and back. The other major muscle groups used are your mid-back Latisimus Dorsi and your Deltiods, which wrap around your upper shoulder joint.

Since paddleboarding works legs, core, arms and back, it is truly one of the best full body workouts without the potential for injury you get from running doing CrossFit or other impact workouts.

There are a number of races, group paddles, yoga and fitness events coming up this spring and summer. Now let's take a look at the 2014 paddleboard season:

Group Paddles:

* Tuesday, Thursday and Saturday 7 a.m.

* Monday, Wednesday and Friday 6 p.m.

* Lighted Night Group Paddles

Check with Coeur d'Alene Paddleboard for start dates and locations.

Paddleboard Yoga:

* Monday and Saturday 9-10:30 a.m.

Check with Coeur d'Alene Paddleboard for start dates and locations.

Paddleboard Yoga is also available for Private Groups by appointment. Contact Kim Sherwood at (208) 292-4156.

Paddleboard Fitness and Training:

* Board Boot Camp Training Sessions

* Race Training Sessions Monday 5:30 p.m.

Check with Coeur d'Alene Paddleboard for start dates and locations.

2014 Race Schedule:

* Lake Sammamish Race Saturday May 31, 10 a.m. (13 miles), 11 a.m. (6 miles)

* Ballard Elks Beach North Seattle SUP races on Shilshole Bay. Runs May-October. Courses vary per each week and range from 1.5-3.5 miles.

* NIC SUP Race Series. Runs Wednesdays June 25, July 2, July 9, July 23. Courses vary per each week sprint style racing.

* Windermere SUP Cup 2014 Sunday, July 20 at 7:30 a.m. (MDT) Missoula, Montana, Race Start: Sha-Ron, East Missoula and Race Finishes at Riverside Park, Race Length: 4.2 miles

* Aloha Race Series sponsored by Mountain Gear/Spokane City & Country Parks Dept. races are located at Liberty Lake Regional Park 3707 S. Zephyr Road, starts at 6 p.m. on Thursdays and runs July 17, July 24, July 31, Aug. 7 and Aug. 14.

No matter how you look at paddleboarding if your active and love a good adventure you can find your niche on a board. Enjoy the summer with a paddle in your hand!

Judd Jones is a director for the Hagadone Corporation.

Last week, I covered a number of aspects around what you need to know when selecting a paddleboard and related gear. I also covered some do's and don'ts for newbies just getting started. This week, I will cover fitness aspects of paddleboarding along with where you can take classes, what the race schedule look like for our area and who to contact for group paddles.

Let's take a look at two areas of fitness. First, let's look at three great exercises on a paddleboard.

1. Balance push-ups, which can be done using a balance board which most gyms have stuck in a corner somewhere. Balance boards are one of the most effective pieces of gym equipment to assist in strengthening stabilizer muscle groups. Balance push-ups are easy: place yourself into a push-up position, feet shoulder width apart, put your hands to the outside of the board, ball side facing down and do at least four sets. The number of push-ups should be challenging for you.

2. Cable rotations are another great core stabilization routine. The best method is to adjust your cable mid-point to your torso, then grip with both hands and rotate straight across to the other side of your body. Switch sides and do four reps, each eight to 10 times. Use a weight setting that gives you enough resistance to fatigue you at the end of four reps.

3. Single-leg balance reach, both frontal and sides. Start by standing with one foot centered on balance cushion or board, extend one leg forward for 30 seconds then switch legs. Do the same timed movement, but to the side for a complete regimen. Try to complete four reps at least once a day during the summer and you will be amazed at how it can help you on the board.

Generally speaking, you should incorporate any type of balance exercises into a three-day week workout program and put an emphasis on core strength training. Balance and core training together will have you more than ready to tackle getting on a board.

The second area of fitness is related to the amazing exercise you get when you paddleboard. Once on a paddleboard, you will quickly see why it is a great workout. Paddleboarding hits a number of key areas on your body. First and foremost, boarding requires a lot of balance and stabilization. The entire time you're standing on the board, your legs and core are being actively challenged. Note: Sitting on your board is only good for resting and sun-tanning. The other great part of a paddleboard workout is for your arms and back. The other major muscle groups used are your mid-back Latisimus Dorsi and your Deltoids, which wrap around your upper shoulder joint.

Since paddleboarding works legs, core, arms and back, it is truly one of the best full-body workouts without the potential for injury you get from running, doing CrossFit or other impact workouts.

There are a number of races, group paddles, yoga and fitness events coming up this spring and summer. Now let's take a look at the 2014 paddleboard season:

Group Paddles:

* Tuesday, Thursday and Saturday 7 a.m.

* Monday, Wednesday and Friday 6 p.m.

* Lighted Night Group Paddles

Check with Coeur d'Alene Paddleboard for start dates and locations.

Paddleboard Yoga:

* Monday and Saturday 9-10:30 a.m.

Check with Coeur d'Alene Paddleboard for start dates and locations.

Paddleboard Yoga is also available for private groups by appointment. Contact Kim Sherwood at (208) 292-4156.

Paddleboard Fitness and Training:

* Board Boot Camp training sessions

* Race training sessions Monday 5:30 p.m.

Check with Coeur d'Alene Paddleboard for start dates and locations.

2014 Race Schedule:

* Lake Sammamish Race May 31, 10 a.m. (13 miles), 11 a.m. (6 miles)

* Ballard Elks Beach North Seattle SUP races on Shilshole Bay. Runs May-October. Courses vary by week and range from 1.5-3.5 miles.

* NIC SUP Race Series. Runs Wednesdays June 25, July 2, July 9, July 23. Courses vary by week sprint-style racing.

* Windermere SUP Cup 2014, July 20 at 7:30 a.m. (MDT) Missoula, Montana, Race Start: Sha-Ron, East Missoula and race finishes at Riverside Park, Race length: 4.2 miles

* Aloha Race Series sponsored by Mountain Gear/Spokane City & County Parks Dept. races are located at Liberty Lake Regional Park 3707 S. Zephyr Road, starts at 6 p.m. Thursdays and runs July 17, July 24, July 31, Aug. 7 and Aug. 14.

No matter how you look at paddleboarding, if you're active and love a good adventure, you can find your niche on a board. Enjoy the summer with a paddle in your hand!

Judd Jones is a director for the Hagadone Corporation.