Calories burned in pickleball
The calories burned per hour in pickleball vary by the intensity of play, but are generally said to be around 250–500 kcal. Casual recreational-level play is 250–350 kcal, and intense competitive-level play is around 400–500 kcal.
This exceeds walking's 200–300 kcal (5 km/h) and is a lower value than tennis singles (400–600 kcal). Being able to burn calories efficiently while placing little strain on the body is pickleball's big appeal on the health side.
A comparison with other sports
Let's compare the calories burned per hour with major sports. Walking (5 km/h) is about 200–300 kcal, yoga is about 200–350 kcal, golf (using a cart) is about 250 kcal, pickleball is about 250–500 kcal, badminton is about 300–450 kcal, tennis (singles) is about 400–600 kcal, and running (8 km/h) is about 500–700 kcal.
Pickleball is classified as moderate-intensity aerobic exercise and falls within the exercise-intensity range recommended for maintaining health. Because it isn't too intense, you can play for long periods, which has the advantage of increasing total calories burned as a result.
A scientific analysis of exercise intensity
Heart rate
The average heart rate during pickleball is about 55–75% of maximum heart rate. This falls within the ideal range for aerobic exercise (the fat-burning zone).dinkIn rallies your heart rate is lower, and in exchanges of smashes and hard drives it's higher, giving an effect like natural interval training.
METs score
Pickleball's METs (metabolic equivalent) score is about 4.0–6.0. This is classified as "moderate physical activity" and is exercise that meets the World Health Organization (WHO) standard of 150 minutes of moderate-intensity aerobic exercise per week.
Weight-loss effect
If you play pickleball three times a week for one hour each time, you can expect to burn an additional 750–1,500 kcal per week. Combined with dietary management, you can expect a weight-loss effect of about 0.5–1 kg per month.
What matters most is "being able to keep it up." Because pickleball has the fun of a game, it's characterized by a higher continuation rate than gym workouts or running. Being able to build an exercise habit while having fun might be the greatest weight-loss effect.
Effects by age
Pickleball can be enjoyed regardless of age, but its health benefits are especially drawing attention for the senior generation. It's expected to have effects that prevent the decline of physical function with aging, such as maintaining muscle strength, improving balance, maintaining bone density, and activating cognitive function. Because it also has a social side, it has a good influence on mental health too.
Summary
Pickleball is a sport where "you can keep it up because it's fun, and it's effective because you keep it up." Its moderate exercise intensity, not too intense, provides an ideal balance for maintaining health and losing weight.
Related Articles Worth Reading
- Pickleball Is Especially Great for Seniors | The Benefits and Cautions of Starting in Your 60s and 70s
- Pickleball and Mental Health | Why It Works for Stress Relief and Preventing Depression
- Elbow Injuries Common in Pickleball | Preventing Tennis Elbow and Self-Care Methods
- Does pickleball require stamina? Explaining the exercise intensity and physical abilities needed
- A Stretching Routine Before and After Pickleball | Care to Enjoy It Injury-Free for Years
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