Kayaking has many advantages, one of which is that it provides a full-body workout. Paddling engages muscles in your arms, shoulders, back, and core. The constant movement activates these muscle groups, helping to build strength and endurance while also burning calories. So, how many calories does kayaking burn?
American Council on Exercise and Harvard Health Publications did a study. They found that if you weigh about 125 pounds and go kayaking for an hour, you’ll burn about 283 calories. That’s like burning 150 calories in half an hour. If you weigh a bit more, like around 150 pounds, you might burn a little more calories.
What Factors Affect Calorie Burn in Kayaking?
Here are some of the factors that will determine how many calories you burn while kayaking:
The level of intensity at which you kayak plays a significant role in the number of calories burned during your session. Higher-intensity activities, such as paddling against strong currents or waves, require more muscle strength energy and therefore result in a higher calorie burn. On the other hand, leisurely kayaking at a slower pace will not provide as much of a calorie-burning effect.
The length of time you spend kayaking also affects the amount of calories burned. Longer sessions allow for more continuous movement and exertion, leading to an increased calorie expenditure. Aim for at least 30 minutes to an hour of kayaking to maximize your calorie burn.
3. Body Weight
Your body weight is another factor that influences the number of calories burned while kayaking. Generally, individuals with higher body weights tend to burn more calories during physical activities compared to those with lower body weights. This is because it requires more effort and energy to move a heavier body through water.
So what does this mean?
It means by increasing the intensity level, extending your kayaking sessions, and considering your own body weight, you can optimize your calorie burn during kayaking without even realizing how much effort you are putting into it.
Let’s delve deeper and discuss what role intensity plays in burning calories through kayaking.
What Is the Role of Intensity in Calorie Burn?
Intensity plays a crucial role in determining the amount of calories burned during kayaking.
The higher the intensity, the more energy your body requires to perform the activity. This increased demand for energy leads to a greater calorie burn.
When paddling at a moderate intensity, you can expect to burn around 400-500 calories per hour.
However, if you increase the intensity by incorporating sprints or interval training into your kayaking routine, you can significantly boost your calorie expenditure.
One factor that affects intensity is speed. Paddling at a faster pace requires more effort and engages larger muscle groups, resulting in a higher calorie burn.
Additionally, varying your stroke rate and power throughout your kayaking session can also increase intensity levels and maximize calorie expenditure.
Another important aspect of intensity is resistance. Kayaking against currents or waves adds resistance to each paddle stroke, increasing the workload on your muscles and elevating heart rate.
This resistance not only enhances strength and endurance but also contributes to an elevated calorie burn.
In summary, maintaining high-intensity levels while kayaking is key to maximizing calorie burn.
By increasing speed, incorporating interval training techniques, and adding resistance through challenging conditions or equipment modifications like weighted vests or paddleboards with added drag, you can make every minute on the water count towards achieving your fitness goals.
How Can You Maximize Calorie Burn While Kayaking?
Here are a few tips to maximise the calorie-burning potential.
Maintain a Steady Pace
To maximize calorie burn while kayaking, it’s important to maintain a steady pace throughout your workout.
Instead of paddling at a leisurely speed, try to push yourself and increase your intensity. By doing so, you’ll engage more muscles and burn more calories.
Additionally, incorporating intervals into your kayaking routine can be highly effective for calorie burning.
Alternate between periods of high-intensity paddling and lower-intensity recovery periods to challenge your body and boost your metabolism.
Vary Your Strokes and Techniques
Another tip for maximizing calorie burn while kayaking is to vary your strokes and techniques.
Experiment with different paddle strokes such as the forward stroke, reverse stroke, sweep stroke, or draw stroke.
Each stroke targets different muscle groups in the arms, shoulders, back, and core.
By switching up your technique regularly during a kayaking session, you’ll engage multiple muscles simultaneously and enhance overall calorie expenditure.
Add Resistance Training
In addition to varying strokes, consider adding resistance training exercises to your kayak workouts.
You can bring along small weights or resistance bands that attach to the kayak itself.
Performing exercises like bicep curls or tricep extensions during breaks in paddling will not only help build strength but also increase the number of calories burned during each session.
By following these tips for maximizing calorie burn while kayaking, you can make the most out of every kayak workout session without feeling like you’re exerting too much effort.
Which Type of Kayaking Burns More Calories?
It is obvious that different types of kayaking burn different amounts of calories.
Kayaking on Flat Water
Kayaking on flat water is a low-intensity activity that burns around 283-375 calories per hour, depending on the weight of the kayaker.
Whitewater kayaking is a high-intensity activity that requires more effort and burns more calories. An individual weighing 140 pounds will burn 334 calories per hour of kayaking with moderate effort, which includes kayaking and whitewater rafting.
Sea kayaking involves paddling in open water, which can be challenging and requires more effort than kayaking on flat water.
The number of calories burned during sea kayaking varies depending on the speed and distance covered, but it can burn up to 500 calories per hour.
Kayaking with Resistance
Kayaking with resistance, such as against a current or wind, requires more effort and burns more calories. A 200-pound kayaker could burn up to 454-476 calories in a single hour of kayaking with moderate effort.
How Does Kayaking Compare to Other Sports?
When comparing kayaking to other sports, it becomes evident that kayaking provides a full-body workout while also offering the opportunity to connect with nature.
Unlike many traditional sports, kayaking engages multiple muscle groups simultaneously, making it an excellent choice for overall fitness.
One of the key advantages of kayaking over other sports is its low-impact nature.
While activities like running or basketball can put stress on joints and muscles, kayaking allows for a smooth and fluid movement without placing excessive strain on the body.
This makes it particularly appealing for individuals with joint issues or those looking to avoid high-impact exercises.
In addition to its physical benefits, kayaking also offers a unique perspective on nature and outdoor exploration.
Unlike team-based sports or gym workouts, which often take place in controlled environments, kayakers have the opportunity to immerse themselves in natural settings such as lakes, rivers, or even open seas.
The tranquility and beauty of these surroundings can provide added mental relaxation and stress relief during the exercise session.
Overall, when comparing kayaking to other sports, it becomes clear that this water activity offers a well-rounded experience combining physical exertion with mental rejuvenation.
Its low impact on joints makes it accessible to people of different ages and fitness levels while its connection with nature adds an element of serenity not found in many other forms of exercise.
Whether you are seeking improved cardiovascular endurance or simply want to enjoy time outdoors while staying active, kayaking proves itself as an excellent option among various sporting activities available today.
Final Words: How Many Calories Does Kayaking Burn?
In conclusion, kayaking provides an effective full-body workout, burning approximately 283-375 calories per hour on flat water. The calorie burn rate can increase with factors like intensity, duration, and body weight.
Maximizing calorie burn involves maintaining a steady pace, incorporating intervals, varying strokes, and adding resistance training. Kayaking’s low-impact nature makes it suitable for all fitness levels, and its connection with nature offers mental relaxation.
In comparison to many sports, kayaking stands out as a balanced fitness activity, combining physical exertion and the serenity of natural settings.