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Calorie Count Blog

5 Sports to Play and Lose Weight


By +Carolyn Richardson on Sep 04, 2011 10:00 AM in Tips & Updates

By Carolyn Richardson

You don’t have to rely on a stationary bike or elliptical machine to get a total body workout.  If you’ve hit a rut, refresh your exercise routine and rev up your metabolism with sports you may not have tried.  Here are some activities off the beaten path that will give you a playful workout and burn tons of calories.  Click the links below to get the calories you burn per hour for each sport.  

Indoor Rock Climbing

You don’t have to brave mother nature to go rock climbing.  Do it indoors in a climate-controlled, safe, and inviting environment.  After learning the rules, lingo, and techniques of rock climbing, I felt like a kid again.  Even an easy route was adventurous and tested my upper body strength and agility. When you can pull yourself up with one arm, and little else, you know you’re getting stronger.  You’ll need to buy or rent shoes and many gyms require learning basic safety and rope skills before letting you climb. 
 
Boxing

You don’t need head gear, a manager, or an insurance policy to enjoy being a boxer.  If you’ve mastered kickboxing classes, you may like group classes at a boxing gym.  They are generally set up with punching bags a few feet apart and participants take cues from an instructor on different combinations of punches and kicks.  The boxing gloves and punching bag give a more realistic feel than shadowboxing, and the continuous foot movement ensures a great cardio workout. 

Ice Skating

If the weather makes an outdoor run impossible, give an indoor ice skating rink a whirl.  Ice skating is a low-impact aerobic exercise that is easy on the joints – that is of course unless you’re jumping.  The balance, as well as lateral and forward motion possible on skates ups the ante on calorie burn.  It also works the lower back, inner and outer thighs, plus the glutes.  Start off with a lesson or, if you’re feeling brave, rent some skates and see what you can do on your own.  

Tennis

The hand-eye coordination, core strength, and quick feet that tennis requires is sure to challenge you. Some tennis clubs and parks have open court times when you can play at your leisure.  Bring a friend or three and don’t forget balls and a tennis racket.  Though every game is a built-in interval training session, be sure to incorporate running around the court in case the game itself is not intense.  If you’re on your own, find private or group lessons to sharpen your skills, or if you’re a regular, rent a ball machine and have at it.

Judo

Judo is unique because of its diversity of teaching techniques and the time it requires.  In addition to learning the basics individually, it requires practicing with a partner standing and on the floor. Classes can go for two hours long and may require a long-term commitment to fully enjoy. The two-piece suit or gi and a belt will help you look the part.  But it can take months or years to learn Judo’s strict set of rules and master its progressive techniques.

Your thoughts…

Which of these sports are you more or least likely to try for fitness and why? 



Comments


I just recently took up skateboarding for exercise. At first I thought it would be just all that fun which will help me continue without getting bored (I get bored easily exercising alone). But since then I have realized that, only just learning the beginner tricks will make you sweat like you've been running for hours! Trying to land the ollie, for example. The challenge of the difficulty when learning new tricks makes me keep going on and on practicing. And when you get the hang of it, you will feel like you have achieved something. :D   



For those very overweight I would say rock-climbing and skating are not great options.   I tried rock-climbing at 19 stone and didn't get very far - literally.  

Skating was painful - not ice skating per se, but roller-blading which is very similar.  One fall resulted in a fairly major wrist injury, which of course was again caused by excess weight.

Might be safer to stick with some of the other options.

I tried cycling to lose weight and don't recommend it. I trained for and completed a 900 ride from Land's End to John O'Groats, and despite getting much fitter and stronger, I lost barely a few pounds!

 

 



to ken_1969 Glad you did the ride but weight loss is always a combination

of things. By upping the one side of the equation you must also lower the other, in other words if you don't kerb your intake you will not benefit as much.

Riding will make you hungry, so instead of having a couple of pints, a couple of pies or a giant meal have something light but satisfying,  a salad with protein, lean meat with vegetables.  The ride itself improved your fitness level, adding the appetite control will get you even further.



The ones you listed must be a joke.  How about deep sea fishing?  This sport will use every muscel in your body.  You will have so much fun you will never know that you are actually exercising.

 



They all are excellent activities as sport. But one should have to do it religiously in order to gain full benefit of them as "activity". And watch out what you consume as "food", always.

Then it all works to loose weight, to keep your weight and to be in good health!

That worked for me and people around me whom I have been coaching for many years...

Keep your inner peace and feel the happiness... that is the support what you need to be successful. 

Sincerely,

O.   



Bowling works very well for me. In one hour, I can bowl three or four games and get a very good workout. Besides offering a bit of cardio, there's definitely balance and strength involved, plus the deep knee bends and full arm extensions (provided you throw the ball right). Laughing



Many of these sports are very challenging and require skills that take a long time to master. Moreover, the injury factor is high. Set low expectations to eliminate the frustration factor. Rock climbing takes alot of strength. Wear wrist guardsand a helmet if ice skating. Trust me, you don't want a closed head injury or a wrist fracture. One of the best exercises you can do is hiking. You connect with nature, get fresh air, it requires very little outlay on the pocketbook and you can do it anywear. I am 50  and plan on hiking 50 peaks, valleys and /or ridges this year. I have never felt better in my life. All you need are shoes and sunscreen. I do use hiking poles which I find take the pressure off the knees quite a bit. Start slow and get back to nature. I started hiking at 42 and I always see sixty and seventy year old people on the trail. Have fun! Thanks for the article.



Judo is my sport of choice, I love the interaction and overall activity.  Its one of the top played sports in the world.  Judo along with other gym work outs have helped me drop from a size 18 to a 10 in two years and my curves haven't looked this good in years. Not to mention its great for my stress management. 

One of my favorite parts is they do understand physical limitations, I have a bad knee, so they still encourage me, but also understand my limits. 



Original Post by: fitforalifetime

Many of these sports are very challenging and require skills that take a long time to master. Moreover, the injury factor is high. Set low expectations to eliminate the frustration factor. Rock climbing takes alot of strength. Wear wrist guardsand a helmet if ice skating. Trust me, you don't want a closed head injury or a wrist fracture. One of the best exercises you can do is hiking. You connect with nature, get fresh air, it requires very little outlay on the pocketbook and you can do it anywear. I am 50  and plan on hiking 50 peaks, valleys and /or ridges this year. I have never felt better in my life. All you need are shoes and sunscreen. I do use hiking poles which I find take the pressure off the knees quite a bit. Start slow and get back to nature. I started hiking at 42 and I always see sixty and seventy year old people on the trail. Have fun! Thanks for the article.


Yes, depending on several factors (where you hike, how fast you walk, how much weight you carry), hiking can be a good total body workout. On a challenging trail, you also involve your mind - thinking about where to place your foot, watching for obstacles or potential hazards...to hike safely, your mind has to be focused on the here & now, making it a great way to learn meditation too.



Here's a couple of article suggestions: 

Exercise with what you've got - For those of us who don't have money to join a gym or buy equipment, how about suggestions using common household items - canned goods, bottles of water, etc as free weights, using steps for workouts & stretches... you get the idea.

Second - exercises/activities that can be done anywhere, any time for people who are "exercise challenged" - e.g., totally sedentary, very obese, joint pain or injuries, beginning exercisers, low motivation, etc.



Join a dance class! My problem has always been that I get very bored simply working out on machines which decreases my motivation to go to the gym. Dance class will definitely make you burn the calories while having tons of fun! :)



For women who are overweight, a sport where a few extra pounds are actually helpful is synchronized swimming. If you love the water, you will love this sport.

At the beginner level, extra weight helps you float at the surface, where the figures are performed. The water is kind on joints and helps support the weight.

It's a lot of fun but also packs a good hourly calorie burn. The sport is akin to doing gymnatics or dance in the water, since routines are set to music. A typical class could include swimming lengths for warm up; lengths to build strength for specific figures (usually legs, arms and core); swimming partial lengths underwater to build lung capacity; learning figures (think gymnastics but without gravity); and developing a routine (choreography in the water & social interaction if it is a group routine.) It is also possible to do solo routines.

Keep well,

Val

 

It's a great combination of cardio with muscle stretching and building core strength.



Do you by any chance have a link for me to click through to see these articles you're suggesting?  I've done a quick search for "excersise with what you've got" and haven't found anything relevant...

A link would be most appreciated!



Original Post by: nwbrandon

Here's a couple of article suggestions: 

Exercise with what you've got - For those of us who don't have money to join a gym or buy equipment, how about suggestions using common household items - canned goods, bottles of water, etc as free weights, using steps for workouts & stretches... you get the idea.

Second - exercises/activities that can be done anywhere, any time for people who are "exercise challenged" - e.g., totally sedentary, very obese, joint pain or injuries, beginning exercisers, low motivation, etc.


sorry, i didn't attach my query to the original post...

Do you have a link for these articles you are suggesting please???



Original Post by: mimidots

Join a dance class! My problem has always been that I get very bored simply working out on machines which decreases my motivation to go to the gym. Dance class will definitely make you burn the calories while having tons of fun! :)


I am surprised at just how aerobic dancing is.  I think dancing is more aerobic than walking and less than running.  Plus it has the advantage that if you search you can find places that will teach it for free.



I am 56 years old and my husband and I have 3 children in their 20's. We live in an area where ice arenas are open year round so I started playing ice hockey last summer with my husband, son and daughter on a local league that runs year round and accepts any level of hockey player. I took figure skating as a kid and played some ice hockey in my 30's but hadn't been on the skates for many, many years. I was pretty nervous at the start but the skating comes back quickly and it's great to do an activity that our whole family can participate in! We have also made friends with other players and now we play shinny hockey with them 1-2 times per week. 

My husband also talked me into long distance cycling last summer and I have now clocked almost 2,000 km. on the bike this summer. I feel better now than I did 10 years ago plus have lost all the weight I was trying to take off. It's never too late to start something new! Good luck to all who are trying to find that sport that will keep them motivated!



How about swimming and golf walking not in a cart?



i would love to rock climb, and i do love ice skating, but am now terrified since the last time i did it i broke my leg. for me i switch things up all the time, i do dance (all different kinds) yoga, running, biking, and kettle bell.



Original Post by: electric_curlz

Do you by any chance have a link for me to click through to see these articles you're suggesting?  I've done a quick search for "excersise with what you've got" and haven't found anything relevant...

A link would be most appreciated!


Fill a large pot of water to a boil. Hold it up over your face while lying on your back until the water cools, just kidding........

Heres a nice link to try

http://www.marilyn.ca/HealthFitness/segments.aspx/Daily/Marc h-2011/03_22_2011/SoupcanWorkout



I would think if you are active and move you would lose weight. No matter what sport you do. (Golf you gotta walk... sorry)



I recently started doing martial arts and just within the first two classes I've noticed a difference.   I started because it's been a long life goal of mine to try to get a black belt for self defense purposes.  It's been an interesting experience so far with an intense warm-up, but I can already tell the results are going to be great!  My waist is getting smaller and I feel my little 2-pack starting to come back. haha

I'm a busy Architecture grad student with 3 night classes each week so I hardly have time to exercise every day, even though I'd like to.  So taking these martial art classes twice a week and trying to stretch more every day I think will definately give me the results I'm looking for!



I have been taking karate for 3 years, and it is a blast! Part of my excersising problem was asthma, which I got in check about 2 years ago, but it's something you can do relatively inexpensively, and it's great strength and cardio training.  Since then I have added running (I'm running my first half marathon next month), ultimate frisbee in the summers and horseback riding. I honestly haven't lost a ton of weight, but the inches have come off and I am much more toned!

I know finding the time is hard, but totally worth it! I'm married and a full time teacher, but making time for excerise makes my work day so much better! Don't give up! You can do it!



It's so important to do an activity you truly enjoy.  For me it's cycling, and I can burn about 400 calories by cycling to work each day (8 km at a 20 k/hr pace).  The ride is 25 minutes, the drive is 10, so I have to time budget it.    I'm lucky to have lots of trails to ride on so I don't have the worry of cars or traffic.  As said though, the activity has to fit your lifestyle and be enjoyable. 



Wallking helps us maintain both muscle mass and metabolism as we age. We also reserves the young spirit. For those who are not as athletic or not inclined, walking is not any stress. It only takes a little time, reason and some guidelines. Unfortunately, it’s more a lack of information regarding walking, weight loss and diets. Walking is one of the best exercises for strengthening bones, controlling weight,toning the leg muscles, maintaining a properly kept and improved self-confidence.People who do exercise without dieting, we ight gain often with time. Although  weight may initially drop while&nb sp;dieting, it actually consists of water loss and muscle.When this amount is, however, will be as fat. To avoid weight gain over time,strengthen your metabolism by doing exercises every day.  To lose weight, it is important not to follow the speed. Moderate walking speed provides more time training without  ;any inconvenience - more kilometers&nbs p;and morecalories burned. www.calotor.com



being active is the big key



being active is the big key



I'm not so crazy about the suggestions in the article but I do love those discussed in the forums. I am big into dancing, cycling and rowing.  Major cardio activities. Its funny but each is a low, medium & high investment.  Dancing you can do for very little, cycling takes a bike & helmet at the very least and rowing, well, put it this way, I have an ERG machine but still hoping to get a river kayak to get out on the water.  I do all with music & a heart monitor to clock my max HR & calorie burn.

Get out there & move then eat small flavorful meals 5-6 times a day & watch the weight melt!  Best to all!

 



I'm afraid I'd get hurt doing these activities... and with my problem with health insurance, I am not willing to risk it. I'll stick with my walking/bike riding/Hiking... If I want to rev it up I'll go for a run...
I recently started some Yoga. Yoga will work your whole body without the threat of major injury. Remember... you are not supposed to push yourself so hard that you end up pulling something... so as long as you don't over do it, yoga is a good option. Plus it helped soooo much with my flexability. I was VERY inflexable.... and I have chronic tight tendons... a problem I was born with. But yoga and stretching helps me stay flexable enough to do normal everyday activities without pain and injury...



As a teen, I used to put up blacklights and colored lights to make my room into my own private dance club. It was a lot of fun.



How do fat people box, play tennis, rock climb (indoors), ice skate or learn judo? I played hockey when I was young but now, as a senior citizen, I wouldn't dare put on a pair of ice skate even if i didn't have an artificial hip and the rest of these????????????????????

 

 



Original Post by: islandscribe

For women who are overweight, a sport where a few extra pounds are actually helpful is synchronized swimming. If you love the water, you will love this sport.

At the beginner level, extra weight helps you float at the surface, where the figures are performed. The water is kind on joints and helps support the weight.

It's a lot of fun but also packs a good hourly calorie burn. The sport is akin to doing gymnatics or dance in the water, since routines are set to music. A typical class could include swimming lengths for warm up; lengths to build strength for specific figures (usually legs, arms and core); swimming partial lengths underwater to build lung capacity; learning figures (think gymnastics but without gravity); and developing a routine (choreography in the water & social interaction if it is a group routine.) It is also possible to do solo routines.

Keep well,

Val

 

It's a great combination of cardio with muscle stretching and building core strength.


I agree. I take a cardio belly dance class and a choreography class. Both are good exercise. The cardio is great and the other class is still muscle intensive though not as fast paced.



At 65 none of these are appealing. I was hoping for some suggestions that would help those of us who need to more from the couch!



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