Why Golf Burns So Many Calories - Equipment, Distance, Swinging

Exploring Why Golf Burns a Surprising Amount of Calories

Golf may seem like a leisurely sport, but spending 4-5 hours out on the course can burn a considerable number of calories. Many are surprised to learn just how big of a workout playing golf can be.

The combination of walking long distances, swinging clubs, carrying equipment, and concentrating mentally adds up to a significant calorie burn for a day on the links. But why exactly does golf demand so much energy expenditure?

In this in-depth guide, we’ll break down all the elements that contribute to golf’s hefty calorie burn. We’ll also look at how factors like using a cart, your pace of play, and fitness level impact calories used while golfing.

Weight of Golf Clubs and Bags

One reason golf burns calories is from carrying around all your equipment. A standard golf bag when loaded up weighs about 30 pounds. That’s similar to the weight of a toddler!

Now imagine lugging that 30 pound bag across several miles up and down hilly terrain for 4-5 hours. That's a serious strength workout for the whole body.

Plus, the weight of the clubs themselves requires strength and balance control to swing properly. Male club heads average around 200-300 grams, while female clubs are closer to 150-250 grams.

Executing 70-100 of these weighted swings during a round calls on your upper body, core, and legs to stabilize against the force.

Distance Walked During 18 Holes

One of the biggest reasons golf burns calories is simply due to the long distances walked over 18 holes.

On average, a golfer will walk about 5-6 miles total over an 18-hole course. But this can range from as low as 2 miles if you take a cart and use shortcuts, up to 8+ miles if it's a large course and you walk the entire way.

Estimates show the average calorie burn just from walking an 18-hole course is around:

• 500 calories for riding in a cart
• 1,000 calories for walking while pushing or carrying clubs

Walking 18 holes on a hilly course could burn closer to 1,500 calories.

In addition, the terrain amplifies the workout since most courses have elevation changes that require walking up and down hills and slopes. This engages glutes, quads, calves and hamstrings more than flat walking.

High Levels of Concentration

Golf also burns calories because it's a mentally demanding activity that requires intense focus and concentration. This stimulates the brain and nervous system.

Reading the terrain, calculating distances, choosing proper clubs, aligning shots, and performing smooth swings forces you to be engaged and alert for 4-5 hours straight.

Studies using MRI scans show that just 15 minutes of focused concentration burns glucose and oxygen at a higher rate than an equal amount of time exercising. Extended concentration zaps energy.

The mental fatigue felt after a round of golf is a sign that your brain expended a lot of effort. This mental exertion contributes to extra calorie burn.

Swinging Golf Clubs

Executing a full golf swing engages nearly every muscle in the body. Feet, legs, core, shoulders, arms, and hands all participate in the kinetic sequence.

Big muscle groups like quads and the powerful latissumus dorsi all fire to generate the tremendous clubhead speeds necessary for distance. Small stabilizer muscles also work hard to control and direct the motion.

Swinging quickly with proper technique takes coordination, flexibility, balance, and strength through a wide range of motion. It elevates heart rate and burns calories through increased muscle activation.

The exact swing calorie burn depends on factors like:

• Club type - Drivers burn the most, wedges the least
• Swing speed - Faster burns more calories
• Accuracy - Shots hit off center are less efficient

But on average, each golf swing burns about 5-8 calories. So over 100+ swings during 18 holes, those calories add up quickly!

Varied Terrain and Uneven Surfaces

Navigating hilly golf courses with hazards like bunkers, water, and thick rough forces you to uses muscles in ways different than flat walking. This engages stabilizer muscles and burns extra calories.

For example, hitting shots with an angled or sidehill lie uses obliques and abs to rotate and support the spine. Walking through sand traps also burns more calories than regular footing.

Adapting your swing and gait to uneven lies and surfaces requires balance, coordination and muscle activation that flat surface walking or hitting off a perfect tee does not.

The unpredictability and need for constant adjustments on golf courses allows for a more dynamic, muscle-enhancing calorie burn vs repetitive flat walking.

Interval Nature of Play

Golf entails intervals of higher and lower intensity activity rather than steady-state exertion. This interval-type workout spikes calorie burn.

During shots, heart rate elevates and muscles fire maximally for a short burst. Then during lower exertion stretches like walking between shots, heart rate recovers before the next spike.

This rise and fall of intensity calls on different energy systems and keeps metabolism elevated longer compared to continuous aerobic activity. The stop-and-go nature of golf contributes to extra calorie expenditure.

Level of Fitness and Intensity

A golfer's calorie burn also depends on their pace of play, fitness level, and effort intensity.

Playing at a swift pace with less time standing around means more mileage walked and swings performed in the 4-5 hours on the course.

Those newer to golf or with lower fitness burn more calories since the physical demands are higher relative to their current conditioning.

Lastly, effort levels influence calorie expenditure. Power walking between shots, giving max effort on drives, and maintaining focus without mental lapses requires more energy than a casual round.

A recent study showed calorie burn during 18 holes for different groups:

• Healthy weight recreational golfers: ~1,400 calories
• Former collegiate players: ~1,600 calories
• Current LPGA players: ~2,000 calories

So fitness and intensity impacts the calories used during golf.

How Various Factors Affect Golf Calorie Burn

As we explored above, several variables affect how many calories are burned during a round of golf. From equipment to terrain to fitness level, many factors influence energy expenditure.

Here is a more in-depth look at how some of the most significant factors impact calorie burn while playing golf.

Walking vs Using a Golf Cart

The biggest factor affecting golf calorie burn is walking versus riding in a motorized golf cart. Here is the difference in calories burned:

• Walking 18 holes: 800-1500 calories
• Riding 18 holes: 300-700 calories

As you can see, walking burns roughly double the calories compared to using a cart. Carts eliminate the calories from moving your body 5-6 miles across the course.

However, riding does still burn some calories from the physical act of swinging, mental focus, and any minimal walking between shots or to the cart.

Yardage of the Golf Course

The total yardage and layout of the course also impacts calorie expenditure.

For example, an 18-hole course less than 6,000 yards will likely burn fewer calories than a sprawling course over 7,000 yards. Longer distances walked directly translate to more calories burned.

Hilly courses with more elevation changes also burn extra calories compared to flatter layouts. Sidehill lies add difficulty as well.

In general, longer yardages and more challenging terrain burns more calories golfing as players walk further and exert more effort swinging.

Pace of Play

A faster pace of play equals more calories burned. Speed golf research shows playing 18 holes in under 90 minutes can burn over 1,000 calories.

Conversely, slow play with long delays waiting on other groups reduces calories used. Standing around less actively doesn't require the same energy as continually walking and swinging.

Playing at a swift tempo with minimal delays will maximize the amount of miles walked and swings performed for a greater calorie burn.

Skill Level and Swing Efficiency

Less skilled golfers often burn more calories because they require more swings to complete 18 holes. Taking 10 shots to reach a green burns more calories than a pro hitting it in regulation.

Also, inefficient swings with off-center contact burn more calories than solid strikes with efficient mechanics. Muscling the ball without proper technique demands more energy expenditure.

So lack of skill and poor swing mechanics can actually increase calorie burn, albeit while likely increasing your score as well!

Weight of Clubs and Bags

Carrying your golf bag rather than using a push cart burns the most calories since you are hoisting weight the entire round.

Also, traditional heavy steel-shafted clubs generally burn more calories than lightweight graphite shafted woods and irons. Executing the swing requires more muscular effort.

Lastly, any accessories added like coolers, extra towels or clothing will incrementally add to the bag weight and calorie burn from carrying it.

Age and Current Fitness Level

Your current age and fitness impacts calorie burn since golf exertion depends on your athleticism and conditioning.

For a healthy young adult used to physical activity, an 18-hole round may burn 600-800 calories.

But for an older individual who tires more easily, that same round could burn 900-1200 calories depending on their exertion levels.

The more cardiovascular endurance and muscular strength you currently possess, the fewer calories golf will burn pound for pound.

Maximizing Calorie Burn Golfing

While golf will always burn calories simply by playing, you can maximize energy expenditure on the course with these tips:

Walk Instead of Ride

Walking 18 holes burns the most calories, so leave the cart behind if able. Push or carry your clubs to get the most calorie burn.

Move Swiftly Between Shots

Briskly walk to your next shot instead of casually strolling. Keep your pace brisk and heart rate up.

Limit Time Standing Around

Minimize delays by being ready to hit when it's your turn and keeping chat to a minimum while others play.

Play on Hilly Courses

Seek out courses with elevated terrain. Hills maximize calorie burn compared to flat layouts.

Carry Your Clubs

Carry your bag rather than using a push cart for an extra upper body workout.

Stay Engaged

Maintain focus and keep your mind active throughout the round. Mental exertion burns calories.

Swing Your Hardest

Give max effort on drives and long shots. More force equals more energy used.

Play Quick Rounds

Speed golf or playing fast-paced rounds with minimal down time maximizes calorie burn.

The Bottom Line

Golf demands significant energy expenditure thanks to the combination of carrying equipment long distances, making full power swings, adapting to varied terrain, and maintaining concentration for 4+ hours.

Walking 18 holes can burn over 1,000 calories, while even riding in a cart still burns 300-700 calories for many players.

Factors like pace of play, course layout, swing efficiency, fitness level, and using a cart all impact the calorie expenditure golf provides.

While golf may seem like a more leisurely workout, the full-body nature and hours of sustained activity add up to a satisfying calorie burn that can support weight loss and fitness goals.

So next time you play a round, know that all the elements of golf are giving you a far more well-rounded workout than you might expect.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.