Surfing is not just a thrilling water sport; it is also an excellent way to stay fit. Whether you are a beginner riding small waves or an experienced surfer tackling powerful swells, this activity engages various muscle groups and demands high energy levels. But how many calories does surfing burn per hour? The answer depends on multiple factors, including your weight, skill level, and wave conditions.
This article will explore the number of calories burned while surfing and the factors that influence this expenditure.
Calories Burned Surfing Per Hour
On average, surfing burns between 200 and 500 calories per hour.
However, this range varies depending on individual body weight, the intensity of surfing, and environmental factors. Below is an estimate of calories burned per hour based on weight:
120 lbs (54 kg): 200 – 300 calories
150 lbs (68 kg): 250 – 400 calories
180 lbs (82 kg): 300 – 450 calories
210 lbs (95 kg): 350 – 500 calories
The more intense the session, the more calories you burn. A leisurely paddle in small waves will burn fewer calories than aggressively riding big waves.
Factors Affecting Calorie Burn in Surfing
1. Body Weight
Your body weight plays a significant role in calorie expenditure. Heavier individuals expend more energy due to increased resistance in the water.
2. Wave Conditions
Larger, more powerful waves require more effort to paddle and maintain control, increasing calorie burn. Smaller, less forceful waves result in lower energy expenditure.
3. Surfing Skill Level
Beginners often burn more calories due to frequent paddling, falling, and getting back onto the board. Advanced surfers conserve energy better but exert more effort in wave-riding maneuvers.
4. Water Temperature
Cold water forces your body to work harder to maintain its core temperature, leading to a higher calorie burn.
5. Duration of Surfing Session
The longer you surf, the more calories you burn. Sessions that last multiple hours can significantly contribute to daily calorie expenditure.
Breakdown of Surfing Activities and Calorie Burn
Surfing is not just about riding waves. Different phases of the activity burn varying amounts of calories:
1. Paddling (250 – 400 calories/hour)
Paddling is one of the most physically demanding aspects of surfing. It engages the back, shoulders, and arms, consuming significant energy.
2. Waiting for Waves (50 – 150 calories/hour)
When resting on your board, calorie burn is lower. However, staying balanced still engages core muscles.
3. Catching and Riding Waves (300 – 500 calories/hour)
This is the most exhilarating part of surfing. Engaging your legs, core, and upper body to stay balanced and maneuver on the wave burns a lot of calories.
4. Wiping Out and Recovery (200 – 350 calories/hour)
Each time you wipe out, you need to swim back to your board and reposition yourself, expending additional energy.
Comparing Surfing to Other Sports
To put surfing’s calorie burn into perspective, here’s how it compares to other activities:
Jogging (5 mph): 500 – 700 calories/hour
Swimming (moderate effort): 400 – 600 calories/hour
Cycling (moderate pace): 300 – 500 calories/hour
Yoga: 180 – 300 calories/hour
While not as high as running, surfing provides a full-body workout that combines cardiovascular benefits with muscle endurance.
Health Benefits of Surfing Beyond Calories
Surfing is more than just a calorie-burning sport. It offers numerous physical and mental health benefits:
Strengthens muscles: Engages the shoulders, arms, core, and legs.
Improves cardiovascular health: Paddling increases heart rate and endurance.
Boosts mental well-being: Exposure to nature and the ocean reduces stress and promotes relaxation.
Enhances balance and coordination: Constant adjustments on the board improve overall stability.
Maximizing Calorie Burn While Surfing
If you want to burn more calories while surfing, try these tips:
Choose challenging waves: Bigger waves require more energy to surf.
Extend your sessions: The longer you stay in the water, the more calories you burn.
Minimize rest time: Keep paddling and stay active between waves.
Surf in colder water: Your body will use extra energy to stay warm.
Conclusion
Surfing is an excellent workout that burns between 200 and 500 calories per hour, depending on several factors. Whether you are a beginner or an experienced surfer, the sport offers numerous health benefits beyond just calorie burn. It strengthens muscles, improves cardiovascular health, and promotes mental well-being. By choosing bigger waves, extending sessions, and staying active, you can maximize your calorie burn while enjoying the thrill of riding the waves.
So, next time you hit the beach, know that every wave you catch is not just fun—it’s also a great way to stay fit!