Paddle boarding is a fun, healthy activity than anyone can learn. And if you push yourself paddle boarding can be a killer workout. The casual recreational paddle boarder can burn calories per hour.
But these numbers are very general and a bit deceptive. How many calories burned paddle boarding depends on different factors like age, sex, intensity, experience and technique.
The most important factors in getting a good workout and burning plenty of calories is your paddling experience and technique. You can burn a lot of calories if you are an experienced paddler. If you want to maximize calories burned and fitness benefits when paddling start working on your technique.
Get some experience under your belt. You need practice time in the water. You want to paddle with a powerful full-body stroke that will engage your legs, back and core. Such a stroke requires proper technique. All the SUP calorie numbers on the internet assume an experienced paddler who is comfortable on a paddle board.
Standup paddle boarding is one of the best aerobic exercise for burning calories. AT the same time, the METs value of kayaking is 5 and A pound person will burn calories in one hour of stand up paddle boarding. This person will burn at a range of — calories depending on exercise intensity during kayaking for an hour. The art of burning calories depends on the distance covered and the weight of the individuals. The walking speed is also a determinant factor.
While taking a walk with a speed of 4 mph, one may burn about calories per mile , for an individual who is lbs. At the same time, he will burn calories in 30 minutes of walking. This person running at speed of 4 mph can burn up to calories in 30 minutes. If such an individual runs for just 10 minutes, 85 body calories will be burned. To lose calories at least, one may need to run for 50 minutes. If he runs at speed of 6 mph, he will burn calories in 30 minutes.
This high rate of calorie burning is due to the speed of oxygen used up. A study shows , at any given speed, energy expended is lower on land e. In other words, a person will burn more calories in kayaking than running, walking, or cycling in the same conditions. Paddle boarding can be an amazing full-body workout, engaging the larger muscles of your core, back and legs, if you are paddling with the proper technique.
Paddle from your core, not your arms. Bend your knees slightly for balance and look straight ahead when paddling. Use your back muscles when you paddle.
SUP can be as vigorous or as low-key as you make it, so pay attention to how you distribute your energy on the board. Get some protein before or after your SUP session, and stretch on land after each workout to help your muscles recover. Throw some healthy snacks into a dry bag in case you need a quick energy boost.
Make sure your stroke is long and powerful. This advanced paddling stroke will increase your paddling power, efficiency, and will also burn more calories! While SUP is a full-body workout, it certainly engages certain muscles more than others. SUP will exercise your abs, back muscles, shoulders, triceps, and biceps - especially during paddle strokes.
Your quadriceps will get a great workout as you balance on the board, because on a SUP, every day is leg day. SUP is not a magic bullet for weight loss, but it will help you lose weight along with a proper die t. Do you SUP for exercise? Let us know! Sources : CaptainCalculator. Or, you have — but it mainly consisted of you sitting in the kayak and floating lazily down a river. Kayaking, done right, can be felt in nearly every large muscle group, head to toe — not just your arms, as many wrongly assume.
But beyond just being a fantastic low-impact workout, kayaking offers additional mind-and-body benefits that deserve mention, too. Propelling a vessel through water is hard work — and paddling is, in fact, a repetitive motion that engages the entire body, not just the arms, as many wrongly assume.
Your back, abs, legs and glutes, chest and shoulder muscles are all getting a workout — and a good one, for that matter. And no two sessions will ever be the same.
The idea behind upping your exercise routine and going on a diet, preferably at the same time, is creating a calorie deficit. And the bad news? Cutting calories from your diet is great, and all, but most people find it a bit hard to maintain that deficit for long.
Every time you dip your paddle, you employ large groups of muscle throughout your body to complete that stroke and propel your kayak forward. Even the simple act of maintaining balance in a kayak will engage your muscles — let alone the act of paddling. I mean, sure, I could give you some rough estimates, based on the previous research:.
The American Council on Exercise conducted a study suggesting that an average pound paddler will burn approximately calories per hour spent kayaking. The formula that can give you an estimate of how many calories you burn kayaking per minute looks like this:. And there you have it!
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