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The New WHO Guidelines for Physical Activity

The New WHO Guidelines for Physical Activity

The World Health Organization (WHO) launched at the end of last year a manual of guidelines for the practice of physical activity for the entire population.

This Manual has not been modified for a decade and presents some significant new features. It gathered a lot of scientific evidence to compile guidelines for the health of the entire population.

Before going to a summary of some points of change, let’s clarify concepts that are simple to understand.


A. Physical Exercise Vs Physical Activity

The two concepts sound the same, but they are not. Physical activity is associated with movement.

So, all day-to-day activities are physical activities, such as walking, running to reach the metro, climbing stairs, carrying shopping. That is, all movements that involve muscle activation or caloric expenditure are physical activity.

The concept of Physical Exercise already refers to a programmed and organized practice, associated with the pursuit of a certain objective.

This goal can be health, the more aesthetic issues of weight control for example, or even improving performance.

Physical exercise always includes physical activity, but physical activity is not always physical exercise.

B. Sedentary lifestyle and inactivity

In this theme, the new manual introduces the concept of sedentary behavior, which says that even though we are active, we must avoid the hours of the day when we remain still: sitting, lying down,…

The collected studies indicate that even those who exercise, face harmful health, due to periods of inactivity.

In addition to all the scientific evidence, collected in the past 10 years, this manual also provides updated information on the consequences of a sedentary lifestyle for the health of the population.

What’s New in This 2020 Physical Activity Recommendation Manual?

  1. Emphasizes the importance of Physical Activity in General, and not only of Physical Exercise.
  2. It considerably increases the volume of Physical Activity per week, also changing the recommendations regarding the intensity of this effort.
  3. It reinforces the harmful effects of inactivity and inactivity. Values ​​the importance of the intensity of the practice of Physical Activity for all populations, without excluding this time, the importance also for Special Populations.
  4. It reiterates the importance of Strength Training and not just Cardiovascular Training and also introduces balance activities.


The new recommendations then refer to unorganized practice – Physical Activity. For example, walking pets or parking the car further away, getting off at an earlier stop, loading up your shopping.

It should be noted that there is an important highlight of the harmful effects of a sedentary lifestyle, which was previously not reinforced.

This manual reinforces the fact that every movement counts, especially in this phase in which we are experiencing the COVID-19 tragedy that reduced both all types of movement, and all physical and health “centers” are closed.

Introduces solutions for physical inactivity, recommended to everyone, children, young adults and the elderly, and pregnant and postpartum women. Virtually the same recommendations.

These groups include any type of special population. That is, no one is excluded from doing the physical activity recommended by the manual.

It is really important to draw from here, that WHO recognizes only the benefits, of being active, even for people with chronic illnesses or any type of disability.

The recommendation is organized into groups, reinforcement, without excluding chronic patients or disability, by:

  1. Children and adolescents (5 to 17 years)
  2. Adults (18 to 65 years)
  3. Elderly (over 65 years)
  4. Pregnant or postpartum women

Briefly, the following recommendations are listed for each of these population groups: Note: the recommendations refer to recommendations per week.

Children and adolescents (5 to 17 years)

  • At least 60 minutes daily physical activity, on average, with moderate to vigorous intensity
  • At least 3 days a week, incorporate activities that strengthen muscles and bones
  • Conditions for those with disabilities: start with small amounts of physical activity and gradually increase the frequency, intensity, and duration.
  • Consult a health professional specializing in the condition is recommended before starting the practice.

Adults (18 to 65 years)

  • At least 150 to 300 minutes of moderate-intensity physical activity,
  • or 75 to 150 minutes of vigorous-intensity aerobic physical activity.
  • Or, still, an equivalent combination between these intensities.
  • This time can be longer, to have additional benefits.
  • At least 2 days a week, do strengthening activities that involve all major muscle groups at moderate or high intensity.
  • Conditions for those who have chronic illnesses or some “disability”: should start with small amounts of physical activity and gradually increase the frequency, intensity, and duration.
  • Consult a health professional specializing in the condition is recommended before starting the practice.

Elderly (over 65 years)

  • The elderly should be as physically active as their functional capacity allows.
  • If they are doing well, the recommendation should be equivalent to that of the adult group.
  • At least 3 days a week, perform diversified physical activities, which emphasize functional balance, and strength training.

Pregnant or postpartum women

  • At least 150 minutes of moderate-intensity physical activity weekly.
  • Include a variety of aerobic and muscle-building practices.
  • Add stretches.
  • Start with small amounts of physical activity and gradually increase the frequency, intensity, and duration.
  • Women who, before pregnancy, were used to intense activity, or were physically active, can continue to maintain their practice, adjusting according to the guidance of a professional.

“Being physically active can add years to life and life to years,” said Tedros Adhanom Ghebreyesus, director-general of WHO. What more striking phrase do you find?

I withdraw saying that the training of everyone on Good Surf Good Love all year Program & online training is in accordance with these recommendations, but they are not enough, even so. In the remaining 4 days of the week, children and adults should practice more intense to moderate physical activity!

Good training and lots of health!

In the eye of Hurricane COVID-19

In the eye of hurricane COVID-19, staying at home is the option, even with a brutal impact on the increase of the disease!

The issue is serious: deprived of the beach, the street, the outdoors, nature, without sun exposure, without vitamin D, without naturally produced drugs – a consequence of the pleasures of living.

Sad, alone, without love, without money, without health. Living with a slow rhythm,… Living without taste…

About 10 years ago, a Nutricionista, o Dr. Alexandre Azevedo, became interested in the subject, and in a consultation he commented that sleep disorders, which I had a life, could be related to vitamin D deficits, even though I am a surfer, because most of our body is protected by the fact of surfing and on the face and hands we use sunscreen.

More recently, a friend, Cristina, who owns a natural products store, Bem Me Quer Produtos Naturais, sent me an article and I went to remember the subject. Here is the summary of the information I consulted and my reflection.

The facts:

  1. What is vitamin D?
  2. Vitamin D, how much is needed?
  3. The diagnosis, how is it made?
  4. How to get this vitamin?
  5. What are the risks of deficiency of this vitamin?
  6. How are the Portuguese in this scenario?
  7. And now the subject COVID-19, what is the relationship with Vitamin D?

My reflection:

  1. The worsened situation with the present scenario !?
  2. What vision of Health in the near future?
  3. Which professionals truly promote health?
  4. COVID-19, Surf and Sport no!
  5. As a conclusion



1. What is vitamin D?

Vitamin D is an essential nutrient that our bodies need for countless vital processes.

The deficit in this nutrient can cause serious complications, as it is found in 270 genes and is also present in the cardiovascular system.

The production of Vitamin D is naturally made by our own organism, by sun exposure, to UVB rays, which will activate its synthesis. When this exposure is deficient, Vitamin D can be administered as a supplement.

It can be strengthened, also through some foods. But it is not the same, as the effects of supplementation are not as long-lasting as the effects of sun exposure. Many studies have been done, particularly in countries with less sun.

More recently, this subject has been much talked about, due to the COVID-19 outbreak, due to the impact, it can have on the immune, cardiovascular and other systems.

When this exposure is deficient, Vitamin D can be administered as a supplement. It can be strengthened, also through some foods. But it is not the same, as the effects of supplementation are not as long-lasting as the effects of sun exposure.

Many studies have been done, particularly in countries with less sun. More recently, this subject has been much talked about, due to the COVID-19 outbreak, due to the impact, it can have on the immune, cardiovascular and other systems.

2. Vitamin D, how much is needed?

Babies from 0 to 1 year: 400 to 1000UI / day;

Children and adolescents from 1 to 18 years old: 600 to 1000UI / day;

Adults and pregnant women (general and at-risk population): from 600 to 2000 IU / day. 3.

3. The diagnosis, how is it made?

The diagnosis is made through a blood test called 25-hydroxyvitamin D, and the reference values ​​are:

Severe deficiency: less than 20 ng/ml;

Mild deficiency: between 21 and 29 ng/ml;

Adequate value: from 30 ng/ml.

4. And how to get this vitamin?

A. The Sun

The natural solution is to sunbathe. The exposure must be daily, of at least 15 to 20 minutes, and there must be a sun exposure of a large area of ​​the body, as the production will be proportional. When we get sun for this effect and for this duration it is very important not to use any type of sun protection, so as not to filter the UVB, necessary in the process. Exposure to the sun done in this way provides 10,000 units of vitamin D.

Attention never forgets that this is a professional matter. Consult the doctor for clinical analysis.

B. Supplements

The recommended dose of the supplement depends on the age of the person, the clinical analysis, the purpose of the supplementation can vary between 1000 IU to 50000 IU.

C. Nutrition

It can be obtained in some foods, but no diet shows sufficient quantities for the needs of daily intake.

5. What are the risks of deficiency of this vitamin?

Low blood levels of vitamin D are associated with several health problems:

Weak bones, increased risk of death from cardiovascular disease, hypertension, cancer, diabetes, multiple sclerosis, dementia, rheumatoid arthritis, infectious diseases, immune system deficiencies, cancer, sleep disorders, depression.

I also found several studies that identify vitamin D insufficiency in depressive disorders.

6. How are the Portuguese in this scenario?

The Portuguese, despite our wonderful sun, also have a vitamin D deficit. It can be related to the fact that we live more indoors and in offices, than outside.

7. And now the subject COVID-19, what is the relationship with Vitamin D?

Studies have revealed evidence that vitamin D supplementation can reduce the risk of contagion, infection and death.

That’s all there is to know, summed up in one sentence.

6. Como estão os portugueses neste cenário?

Os portugueses, apesar do nosso sol maravilhoso, também apresentam défice de vitamina D. Estará relacionado com o facto de vivermos mais fechados dentro de casa e nos escritórios. 

7. E agora o assunto COVID-19, qual a relação com a Vitamina D?

Estudos, revelaram evidências que a suplementação de Vitamina D, pode reduzir o risco de contágio, a infeção e a morte. 

É tudo o que há para saber, resumido numa frase só. 

My Reflection

1. Situation aggravated by the present scenario !?

“The Vitamin D deficit in the general population, even in Portugal where we have so much sun, is almost a pandemic in itself”. As the Dermatologist, Dr. Sofia Magina says.

It is a case to say before it was already! But if it’s not nutritionists and naturalists, is it common to hear about this concern?

With so much information around us, I haven’t been listening.


2. What vision of Health in the near future?

A different look from the vision of the rulers, no doubt, but is it really that invalid?

The topic is highly revolting and also intriguing, especially for someone like me, with a career promoting health at various levels.

At the beginning of the 2nd confinement, closed and deprived of exercising my profession, when from ALL the universe of my practitioners and clients, I append, I confined my profession.


3. Which professionals truly promote health?

This profession, which happens to be a means of health promotion.

Physical health, mental health, and the fight against the disease.

Our area, Sports, Physical Exercise and Health, Fitness, Physical Activity, and Sports is one of the strong areas of health promotion.

Why is it not even considered in the discussion topics of the government?

4. Are these professionals doing their best?

Sports Clubs and Associations, Fitness Instructors, Sports Coaches, Physical Education Teachers and the trainers of all of them, are they be adjusted to the current reality?

Are we doing everything we can, to show the importance of our work? Or are we just doing the mediocre and therefore, due to lack of pride in the career, and due to the lack of a critical number of good professionals, is our work not considered?

Two decades ago I graduated as a Physical Education Teacher. National programs were out of place. They were impractical. In fact, they were not practiced! Woe to anyone who gives negative to boys who have 5 to everything !!

After 20 years, they are the same.

Dear colleagues, higher or lower in the system, are we doing our best?

5. When is a health movement going?

Especially when talking about this flu, 3 recommendations that became famous: wash your hands, wear a mask, distance.

The National Disease System (as I fondly call it), doesn’t even have any recommendation to keep our immune system more robust and protected, less prone and fragile, to this or other new attacks ?? Seriously?? How poor!!

So what about prevention with tables, probiotics, vitamins, avoiding drafts, temperature differences, and all those things that we hear from parents and grandparents all their lives, no recommendation matters for anything?

It leads us to question, what real political interest there will be behind the permanent concern with the cure of the disease instead of a real concern with the promotion and maintenance of health.

But the political discussion is not my area. Alone, without strength, and without voice!

30 ’of sun daily, 40’ moderate to vigorous daily exercise…

Are there no more recommendations, to repeat and impose and get into the population?

Imagine the scenario, healthier, more productive, happier people!

What an impact? A political catastrophe !?

6. COVID-19, Surf and Sport not!

What does the subject of vitamin D have to do with the subject of Surf and Sport?

We are closed.

Is this the only or the best solution? Are all levels of health being considered?

And the healthy ones who are getting sick, do they pay off?

7. By way of Conclusion

It is urgent to reflect on the impact of these decisions on the future of humanity in the next couple of years and beyond. And when there is a new threat similar to this, will we be prepared, or have we become even more fragile.

Thousands of new technologies will emerge to help so many perilous and sick people to ensure a kind of life, I know!

But what about the simple, where does the simple take place? Be alive, active, healthy, happy, and natural instead of artificial.

For when? When is a modern strategy for real promotion and increased health, adjusted to the century in which we live in?



Entre tantos outros que li, e acabei por nem referir… Vejam pelos vossos prórpios olhos….

To train, where to start?

I want to train, where to start?

Talking about training tips and presenting training solutions or examples, has always been a controversial subject. As well as it has been difficult for me to introduce training online, by zoom, for our classes of children and adults.

This psychological barrier of mine is due to the habit I created of working individually and the need to plan to achieve goals.

But it’s possible, okay? Let’s just start this at the beginning.

Today I come to introduce, here on our social networks, the topic of training and start by clarifying the concept of Functional Training.

What is Functional Training?

The Functional Training fame of the last decade is nothing more than an attempt to rescue the basic patterns of movement.

However, it has been used more to introduce instability and imbalance in the training of people who have never known traditional training. This procedure it’s neglecting the important stabilizing function of certain group of muscles.

Firstly, it is necessary to approach training in a more traditional perspective, where the basic movements of the human body are evaluated, and performed in a controlled manner. The phase of learning movement patterns and developing motor control.

Secondly, we can then talk about loads, progressively, so that the individual maintains the athletic execution of the movements.


Traditional training versus functional training, is it noticed? 🤨

Traditional and functional! If the Fitness area, for multiple, is different from the training area. And it must be said that the focal point of the Functional Training concept is the result of the basic movements of the movement.

REINFORCEMENT: Functional training is used and abused, but an assessment that, adults, children, and athletes know and master these basic patterns of movement, to develop motor control.

Are you ready to go?

By squatting, pulling, pushing, flexing, extending, rotating, tilting, reaching, which are patterns that many bodies today do not know.

Here are some basic tips to get started with Good Surf Good Love. This is the beginning.

If you are a human body, I do not conceive of such a thing, it is dysfunctional. This dysfunction is a pathology.

All of us, present multiple dysfunctions, deviating from the stupid habit, unsurprisingly and in many ways, out of tune.

Children for motor illiteracy. However, we have not completed the full phase of the attachment.

Athletes of modal algae, also going through a phase of conjugation and anatomical adaptation.

This is where I feel the need to work in my laboratory, the gym.

  • In the gym, this is where we can:
  • Analyze a starting point – through initial assessment protocols;
  • Control loads;
  • Define load intensity;
  • Define recovery periods, between loads and between workouts;
  • And the most relevant in this case, teach movement patterns.
  • Or to be able to start working with loads, without the limitations of the knowledge of the basic movement patterns, restricting the work with an athlete in an initial phase.


These basic movements are very important for your movement in surfing, in life, and in training.
So, let’s start with the quality of the movements of our kinetic chain, do you agree?

Do you want to improve your fitness for surfing?

Do you want to improve your fitness for surfing?

Today I am going to give you a training tip, to raise your general physical condition more quickly, more specifically in the cardiovascular component.

What we are going to work on is specifically the VO2max.

And what is VO2max?

Maximum VO2 is considered an indicator of physical condition.

It represents a capacity. Your maximum ability to capture, transport, fix and use O2 molecules and consequently, “produce” ATP.

Translated into children, the greater your ability to use the oxygen they inspire, the greater the physiological ability to produce energy.

A super simple suggestion:

Draw two lines on the sand, at a distance of about 30/40 strides. (example)

A workout, which can be done with running, although a race has little transfer to surfing. Except, the fact that, by doing a little speed, we can also increase the production of force.


First of all, do your usual surf warm-up or do a line-by-line run several times.

At least 10 to 20 courses, without stopping, at a low to moderate speed, until they start to feel hot and wheezing. For the more conditioned it may not be enough.

Note: The most suitable for any heating is to do a complete. Start by mobilizing all the joints and then move on to larger movements and combine with different planes, gradually increasing the intensity.


Secondly, start the training phase. Do the route “to the North”, at your maximum speed and in the reverse route, come walking at a fast pace.

Repeat about 5 to 8 times.

This workout can take 8 to 12 minutes, or even less. But it has positive effects.


Do it about 3 times a week for 15 days. And tell us how you feel: did it get too easy or are you already doing it on foot?


More Suggestions or variations:

1. As it gets easier, replace the walking route, for example running.

2. To further increase the requirement, count the time and reduce the recovery time to equal the effort time or even half.

In the beginning it will take for example 20 ’’ on the speed course and walking again will take almost a minute, and even then it seems that it is not enough to recover.

3. After a week, they will be able to do only 12 ’’ of course at full speed, and instead of walking, they should rest actively, just 20/30 ’’, and start for another series.

4. They can also just wear a watch and run at intervals along the beach.

Now just play with the numbers, to be more prepared for surfing!

This “game” has thousands of possible mathematics, but the most important thing is that it be adjusted to each one, and not the same for everyone.

If we use this interval training method to swim in the pool, or paddle on your board in the sea, in addition to improving your cardiovascular capacity, you are also improving your skills more related to surfing.

As we say in our training terminology – there are more transfers.

If you want a training like this designed for you, contact us.

Understanding the Tides

Understanding the Tides 🌞 • 🌔

[🇵🇹] I kept this image, which dates from January 7, 2014, not because I didn’t accept this resumption of the sea, but because I didn’t want Good Surf Good Love to connote chaos.

I did not immediately realize that, after all, the brand comes precisely from this chaos and from the full acceptance of this coming and going of storms, tides, winds, and cyclical Sun – Moon appearances.

Today I take it out of the chest and take the opportunity to explain what factors were combined in this Molotov cocktail result.

On this day, there were 12 to 16 m of swell, the waves were 24 ” long, and the tide that was alive, at its maximum height, was 3.6 m.

And what are the Living Tides?

Anyone who has spent entire summer days on the beach knows that the tide comes and goes.

This action between High Tide or High Tide and Low Tide or Low Tide is caused by the gravitational action of the Moon and the Sun.

🌔 • 🌞

“Tides are periodic fluctuations in sea level and are the result of the attraction of the Sun and Moon over the liquid particles of the oceans”. At

Interesting details to know:

1. As the Earth, the Moon, and the Sun combine in different alignments, they generate different types of tides.

2. Almost every day there are 4 tides separated by periods of +/- 40 minutes. This is the period of time that the tide takes to pass between full and empty.

3. The tides are not always at the same time.

4. Depending on the phases of the moon, we can have 2 types of tides: live tides and dead tides.

5. Live tides occur in the Full Moon and New Moon phases when the Earth aligns with the Moon and the Sun.

That is, every month there are several tides:

2 Living Tides at Full Moon and New Moon;

2 Dead Tides – on the Crescent Moon and the Crescent Moon.


In Portugal, the tides oscillate between 0.1 and 3.9m in the case of Living Tides.

In the case of Dead Tides, the variation in amplitude is very small, varying between 1.4 and 2.5m.

But be careful, in other areas of the planet the amplitudes vary within other values. In some places they are practically nil, in others, on the contrary, the differences are greater.


In conclusion, when the living tides of greater amplitude, combined with a storm of great sea agitation, and large waves of the high period – 12/20 ”, results in these “invasions”.

Sometimes there are even floods, even without rain, in coastal areas, especially when the level of these areas is low.


When high precipitation – 16mm, combined with great swell – 7 to 14m, with a high period – 17 to 19s, in a period of High Tides, does great damage. (Values ​​are exemplary).

To consult the tides you can consult here:

To consult all about the sea agitation and weather forecast consult here:

The Surf Athlete’s Training

The Surf Athlete’s Training

Twenty years ago there were 3 very important pillars of the athlete’s work: training, Rest, and Nutrition.

Today, when it comes toe an athlete to his best performance, this base of 3 supports is too fragile.

In this area too, science has brought a revolution. Nothing can stay the same. No other modality, neither Surf nor Skate, …

To work with high performance or maximum performance, it is imperative to consider new fundamentals.

Individualization is definitely failing in Surf, as we have top athletes in Portugal who compete against each other, being coached by the very same coach.

Worse, some coaches, still compete for side by side with their trainees.

Attention, it is not the coach who is in bad shape. This one will have sold so well, that both “buy” it. Well, athlete’s decision,… I disagree 100%, in a phase of specialization like these. As a professional, I would not be able to do it, because there is a huge conflict of interests associated!

Recently, with the reading of 3 books, I added more points to this list:

Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Dr. Marc Bubbs

2.“Virar o Jogo: Como Atletas Subvalorizados e Cientistas Pioneiros Descobriram o Que É Preciso Para Ganhar”, by João Medeiros

3. It is a classic in the bibliography of any academic in the field of training, the never outdated “Periodization: Theory and Methodology of Training, by Bompa and with a very recent edition of 2019.

Doing more training, reading, studying, brings me the humility of feeling that the more I study, the more subjects take me over and allow me to evolve as a professional. It is true that I steal many hours from surfing, from the social aspect, from the family – a thousand apologies for all the family events that I never arrive on time, or even do not attend, but this life has been full!

In my view, and in the performance protocol that we use at the Good Surf Good Love Academy, and which has a lot of use, even with clients, for example, weight control or increase in muscle mass, we always consider all these essential pillars, now enriched with the previous readings:

  1. Training of all general and specific components of each modality;
  2. Sleep and the impacts of quality and quantity of hours of sleep;
  3. Nutrition, supplementation, digestion, the relationship between sugar consumption and longevity, as an athlete and as a person, the microbiome and immunity;
  4. Breathing and how much it can impact physical and mental levels;
  5. Stretching and flexibility;
  6. The collection and control of data and its constant monitoring;
  7. The emotions and the mindset;
  8. and the most important that unites all the previous ones:
    The importance of leadership, wisdom, and training of the coach.

And this work is not done alone. A team is needed! No coach will be the only player in the job that aims to put an athlete on the TOP !! And the more a coach thinks he knows a lot or already knows everything, the more he will be limiting his athletes from reaching far.

This fact is very commonly observed in Surf Coaching, especially from the old guard, some even with very relevant roles, still without academic training, with a lot to give – truth, but with little room to learn more. They already know everything,… 😅

In my professional past, I have had some interesting opportunities, but I have already refused to work with athletes from the big waves, for example, for not meeting my requirements.

If I am ready to give everything and organize the dedicated magic team around this new athlete of the team, I will not accept a drop of sweat from him/her!

In Surf we still have poor results in Portugal.

There are excellent structures and excellent professionals already showing results of their work, but I think that we could already, we should be on another level. Especially considering the investment in High-Performance Centers, which are no longer used… 😅, and the fantastic coast we have – we are a country by the sea! Portugal is a beach!

Times have changed!! Surfing is today OLYMPIC. It’s a SPORT.

Firstly, it needs a laboratory, more studies, more athletes with the image of an exemplary athlete, less badly educated kids/athletes, and better examples of civics at sea. We need more coaches with notions of periodization and performance, and fewer Instructors and Monitors hidden behind a film camera. Oh and less swollen egos with very little to give, would also make us evolve.

By the way, clogged paths also do not help the sport to grow, if there are really Masters and Doctors and governors with a focus other than your navel. I will not forget the words of a Professor who continues to be one of the best references for me in Portugal, who I cannot reveal who he is:

😆 “I was doing a study with the best Surfers in the world, but I cannot reveal the result” 🤦‍♀️ .

Secondly, We also need parents who trust a method, and the process,

Parents who give the little one’s time and space to take their leap in their time, instead of jumping between different surfers who also train each half-season…

The duplication of teaching structures at each turn of the year does not represent an evolution. It is changing, improving slowly.

In conclusion, Is everyone playing the right role? What else can be changed, improved?

The question remains open for future developments.


How to read a wave – Lesson 2

Reading a wave accurately can be considered an art and is an important part of getting surfing well. As the practitioner progresses in surfing, his ability to read the waves increases and this happens when spending many hours in the ocean in all different conditions. 😜
🌊   Pocket or Pouch: Where the wave is steepest. It is the most powerful wave area, where the biggest energy is found, and where the surfer draws the greatest speed, and also where the experience stronger sensations.
🌊   Wall or face: the green/blue part of the wave standing, which hasn‘t burst yet. It‘s an area where the surfer can gain more stability, but if he stays in this area, he might lose speed.
🌊   Shoulder or Shoulder: It‘s a much less energy zone compared to previous ones, and also less inclined. We should stay in this area for a short time so that we do not condemn such a slowdown that we do not allow ourselves to continue the race.
🌊   Flat or Base: It‘s the flat zone in front of the wave. It‘s an area where there‘s even less energy than on the shoulder, however, it‘s inevitable that we‘re going through there, while we‘re moving between areas for greater energy and speed, especially while performing the bottom turn – turn on the base.
🌊   Lip or lip: It‘s the white zone over the pocket. The top of the wave rises and breaks first. On the lip, we also find a lot of energy, and even though it‘s a very unstable area, it‘s where the best surfers apply some maneuvers or use general energy again.
🌊   Impact Zone or Impact Zone: it‘s where the lip is based on the wave. This impact can be quite violent, so it should be a zone to avoid.
🌊   Foam or White Water: It‘s the white zone of the wave that moves perpendicularly towards the beach. There is a lot of turbulence in this area, however, it is commonly used so that beginners can often repeat a certain exercise, safely and without disturbing the travel of good surfers.

Learn how to read waves – Lesson 1

Learn how to read waves – Lesson 1

Where can we begin to learn to read the sea and the waves? 🤔

The simplest thing is to start by identifying which waves are possible to take, for a learner.
The information we can learn about the sea is so much that you don‘t even expect this information to be easy to interpret or identify when you look at the sea because not always the waves will look so well drawn. (Crédits to the Designer!😉)

Fase 1. Broken waves or Whitewashed

Let’s start by learning in a place where we always have contact with the bottom, ′′ standing on the ground ′′ at lower tides and, where the waves are already broken or burst.

These waves we call “foam “, white waves, broken waves, whitewashed.

If you start here, you will also start collecting the information and experience about the rip currents.

On the other hand, If you start by paddling 2 negative things can happen:

A. You don’t feel the traction of the rip current, you just go with it. And probably you don’t have enough paddling resistance yet to be able to get out of this rip, in a harder day.

B. Your arms will be to consumed for the pop-ups training, which should be the first goal: Pop Up consistency!



Fase 2. we start taking a direction – Right or Left

First consideration: The reference is always the partitioner taking the wave, to define if the direction of the wave is going Left or right.

Waves to the right:

In which the reference is Surfer facing the beach, who catches a wave that is higher on his left side and bursts in sequence from left to right.
Waves to the left:

Being the surfer reference, that‘s when the wave resells first on its right side towards the left side.
Surfers also dream a lot of triangular peaks where the same wave can be surfed by two surfers at the same time as this beautiful and perfect breakdown both ways.

Foreigners call it ′′ The Frame “. We call it a triangular peak.
This is one of the very few ways to surf the same wave with a friend! 😉 Please never, surf another person’s wave. Don’t share waves, share the stoke. Check our Article about this subject here: …..

The closeout

The kind of wave you don‘t want to catch, as we sometimes call a slang of our own, a guillotine!

The closeout is a wave that closes all at the same time quickly, giving no possibility to be surfed on the wall, just allowing us to maybe, go for it, and just drop in front.
➡️   Did you like this Subjetc? Then save to review later and share with that surfing session friend. 🤪


🇵🇹 The Portuguese West Coast has plenty of beautiful beaches. Some with more, others with less consistency for Surf. 


Santa Cruz is a lovely small town, with few Services restaurants and beach bars, but have all you need for relaxing vacations.


July and August is the highest season and full of people everywhere, but still quieter than any other close known beach like Nazaré, Peniche or Ericeira.


In Santa Cruz, local people have the habit of going home to lunch, so in the middle of a Summer day, you can very often find the beach almost empty until 3 to 4 pm when it starts to fill up again.


😉The rest of the year:

Mid Season: May, June, September – more services are opened  but the Beach still absolutely empty. – My advice is, if you can, to travel at this time… From mid-June to Mid September you can find lifeguard control in the main central beaches. Don’t expect to find crazy night parties, because, at the moment there is no night disco. But you have some nice bars where you and your friends or family will be received has friends.

And Winter? – Well, Winter is Winter. But never forget, we are in PORTUGAL, where the Sun shines! Today, 11 December 2019, it’s 16º and of course – SUNNY! 🔆

Now, let’s talk about Surf Conditions!


The coast is totally turned to West, without cuts, to protect from the swell coming straight to the shore, which makes the sea and waves, sometimes rough even during Summer.


One thing you need to know is that, because of the tides, we have weeks without daylight Surf conditions, especially for all less experienced surfers. 


Let me explain: 

The slope of the beach is steep, so at high tide, usually, the waves fail to break. The best tide for someone with some surfing experience will be mid-tide and for those who are still learning, the best tide will be around low tide. 

As you know, there are usually two periods of high tide and two periods of the low tide over the course of a day. The interval between high tide and low tide is approximately 6 hours.

Do your math! 📉

The classes will always have to be close to the low tide schedule. 

The most important tip I can give you: 

Always consider the tide, forecast and please NEVER EVER practice surf alone in Santa Cruz.

And don’t get mad at us, if we don’t want to rent you surf gear, even if you say you are experienced… We are just looking after your life!

🙏The thing we love best is that we are still absolutely alone at this beach some days, even with great surf conditions. The reason is that most of the surfers, Surf Instructors, and other Surf business owners simply live in the city, and have other jobs in Low season, so… that makes almost everyone miss the right conditions. Wich means – MORE FOR YOU!!!!


👩‍🎓To live the best that Santa Cruz has to offer takes ocean knowledge, and to live on top of the beach to know this coast pattern best. 

⚠️If you want to take Surf vacations in this lovely Town, which we totally recommend, consult us, and we will advise you, about a good week, at least considering tides for your level. 

❓If you’ve been surfing in Praia de Santa Cruz before, tell what where your difficulties and where can I help you to improve your surf performance?