Have you ever wondered whether you can lose weight playing pickleball? The answer is a qualified “yes” – as long as you play at a moderate-intensity level a couple times a week and combine it with a healthy diet. This author speaks from both research and personal experience, insofar as I have lost 70 pounds playing pickleball and eating well over the past year. Let’s delve into a little more detail into how you, too, can use pickleball to effectively shed a few extra pounds.
First, let’s explore the question of how often you should play pickleball if you want to lose weight. Medical experts recommend engaging in at least 150 minutes of moderate-intensity exercise per week to manage or reduce weight. Breaking this down, playing pickleball for two-to-three hours per week can help you achieve this goal.
Of course, the exact number of times per week you should play pickleball for weight loss can vary depending on factors like your current fitness level, weight loss goals, and overall lifestyle. If you're just starting out, aim for two hours of pickleball per week and gradually increase your playing time as your fitness improves. Remember, consistency is key, so it's important to find a playing schedule that you can stick to long-term.
At this point, you might be wondering how many calories you can expect to burn per hour of play. The good news is that pickleball burns a surprisingly high number of calories! An average adult woman weighing around 150 pounds can burn approximately 300-350 calories per hour playing moderate-intensity pickleball. Meanwhile, an average adult male weighing about 180 pounds can torch around 350-400 calories per hour.
There are several reasons why pickleball is such an effective calorie-burning activity:
1. Cardiovascular intensity: The game involves quick movements, rapid changes in direction, and sustained play, which keeps your heart rate elevated and promotes cardiovascular fitness. The constant movement also keeps your body engaged and your metabolism fired up.
2. Total body workout: Pickleball engages multiple muscle groups, from your legs and core to your arms and shoulders. This full-body engagement requires more energy and, in turn, burns more calories during play.
3. Social motivation: Pickleball is often played in doubles format, providing an engaging social environment that encourages players to push themselves harder and stay active for longer periods. Research suggests that social support in physical activities can lead to increased effort and, ultimately, greater calorie burn.
4. Accessibility and consistency: Since pickleball is accessible to a wide range of ages and fitness levels, it’s easier to maintain a consistent playing schedule, which is key for weight loss success.
It is crucial, however, to combine your pickleball sessions with a healthy, balanced diet to maximize your weight loss efforts. Focus on a well-rounded diet rich in lean proteins, whole grains, fruits, vegetables, and healthy fats. Prioritize portion control, hydration, and mindful eating habits to fuel your body and optimize your pickleball performance. Tracking your caloric intake and macronutrients using a food tracking app such as MyFitnessPal, Noom, or Lose It! can help you stay on track and ensure you're creating the necessary caloric deficit to support your weight loss journey. You can also wear a Fitbit or Apple Watch to keep track of your daily steps and calories burned.
Pickleball is a fun and social way to stay active, but its unique combination of cardiovascular intensity, total body engagement, and accessibility also makes it a highly effective calorie-burning workout. By consistently incorporating pickleball into your weekly routine, you can create a significant caloric deficit and pave the way to weight loss success. Best of all, it is so much fun, that you may even forget you are exercising! So, grab a paddle, hit the court, and watch the pounds melt away as you embark on this exciting and healthy adventure!
Keep pickling!
