How Many Calories Do You Burn with Exercise? Part 2
After analyzing the most accessible and common activities in the first article, in this second part we delve into 10 more technical, structured, or high-intensity sports disciplines, many of which require extensive athletic preparation or specific environmental conditions.
Caloric estimates are expressed based on MET (Metabolic Equivalent of Task), adapted for individuals weighing 60 kg and 75 kg.
11. Football (Soccer)
Physiological type: intermittent sport with anaerobic peaks, active recovery phases, and a basic aerobic component. Full muscle involvement.
MET and calories
- Amateur match: 7 MET → 420 kcal (60 kg), 525 kcal (75 kg)
- Competitive match: 10 MET → 600 kcal (60 kg), 750 kcal (75 kg)
Professional: a midfielder can cover up to 12 km in a match, burning 1200–1500 kcal.
12. Volleyball
Physiological type: mixed activity with short sprints, explosive jumps, and core activation. Lower continuous aerobic component.
MET and calories
- Technical training: 3.5 MET → 210 kcal (60 kg), 265 kcal (75 kg)
- Match: 5 MET → 300 kcal (60 kg), 375 kcal (75 kg)
Professional: in a 5-set match, an athlete can consume 700–900 kcal.
13. Basketball
Physiological type: high-intensity intermittent sport, with numerous jumps, sprints, and physical contact. High cardiovascular and glycolytic stress.
MET and calories
- Recreational play: 6.5 MET → 390 kcal (60 kg), 490 kcal (75 kg)
- Competitive match: 9 MET → 540 kcal (60 kg), 675 kcal (75 kg)
Professional: a point guard can consume up to 1000 kcal in a high-paced game.
14. Alpine Skiing / Snowboarding
Physiological type: intense neuromuscular and proprioceptive activity in a cold environment. Intermittent effort on short descents with strong quadriceps and gluteal activation.
MET and calories
- Recreational skiing: 5.3 MET → 318 kcal (60 kg), 397 kcal (75 kg)
- Competitive skiing: 7 MET → 420 kcal (60 kg), 525 kcal (75 kg)
Professional: a slalom skier burns 1000–1200 kcal between race, ascents, and preparation.
15. Cross-country Skiing
Physiological type: endurance discipline with full muscular load. Dominant aerobic component, high arm and trunk activation.
MET and calories
- Moderate pace: 8 MET → 480 kcal (60 kg), 600 kcal (75 kg)
- Competitive training: 12.5 MET → 750 kcal (60 kg), 935 kcal (75 kg)
Professional: elite athletes burn over 1000 kcal/h in long-distance races.
16. Rowing
Physiological type: high-intensity symmetrical work on a horizontal ergometer. Involvement of legs, back, arms. Aerobic-anaerobic.
MET and calories
- Light rowing: 6 MET → 360 kcal (60 kg), 450 kcal (75 kg)
- Intense training: 12 MET → 720 kcal (60 kg), 900 kcal (75 kg)
Professional: 1000–1200 kcal/hour in competitive 2 km rowing training.
17. Martial Arts (karate, judo, MMA)
Physiological type: intermittent anaerobic lactic and alactic work, with aerobic components. High muscular load, explosiveness, technicality.
MET and calories
- Technical training: 6 MET → 360 kcal (60 kg), 450 kcal (75 kg)
- Sparring combat: 10 MET → 600 kcal (60 kg), 750 kcal (75 kg)
Professional: a judoka in the preparation phase can reach 1200 kcal/hour.
18. Horse Riding
Physiological type: motor control, stability, and core activation. Lower direct cardiovascular intensity, but high postural commitment.
MET and calories
- Horseback riding (leisure): 3.8 MET → 230 kcal (60 kg), 285 kcal (75 kg)
- Dressage / show jumping: 5.5 MET → 330 kcal (60 kg), 410 kcal (75 kg)
Professional: a competitive rider consumes approximately 500–700 kcal per session.
19. Skating (figure, roller, speed)
Physiological type: mixed activity based on plyometrics and neuromotor skills. Requires strength, balance, and coordination.
MET and calories
- Recreational skating: 5.8 MET → 350 kcal (60 kg), 435 kcal (75 kg)
- Competitive skating: 9 MET → 540 kcal (60 kg), 675 kcal (75 kg)
Professional: a figure skater can exceed 900 kcal/hour between exercises and practice.
20. CrossFit
Physiological type: high-intensity, multi-joint discipline, with alternating anaerobic and aerobic efforts. Strong hormonal activation and EPOC (Excess Post-exercise Oxygen Consumption).
MET and calories
- Moderate WOD: 8 MET → 480 kcal (60 kg), 600 kcal (75 kg)
- Intense WOD: 11 MET → 660 kcal (60 kg), 825 kcal (75 kg)
Professional: an elite athlete consumes 700–1100 kcal per session, with significant EPOC up to 24h.
Conclusion
These 20 sports represent a broad and detailed overview of the energy expenditure in sports practiced in Italy. Each discipline has its physiological characteristics, metabolic consumption, and specific training peculiarities. Caloric expenditure varies based on intensity, technique, training, and body composition, but remains a useful parameter in managing physical activity, nutrition, and health.
The estimates reported are based on data from ACSM (American College of Sports Medicine), Compendium of Physical Activities (Ainsworth), Harvard Health, and verified academic sources.