Sizing Up Golf as a Calorie Burning Workout
From weekend hackers to pros walking entire courses, golf undoubtedly provides physical activity. But with so much variation in play style, just how many calories can you burn golfing or practicing at the range?
Calorie Burn Rate While Golfing
Calculating calories burned during golf considers duration and intensity. Using a cart instead of walking obviously decreases energy expenditure. Here's an estimate of golf calorie burn rate:
- Riding in a golf cart - 167 calories per hour
- Walking and carrying golf bag - 331 calories per hour
- Walking and pulling clubs on push cart - 392 calories per hour
Competitive golfers walking briskly for 4+ hours can burn over 1,500 calories during a single round.
Most Golfers Don't Walk
While walking the course burns 2-3 times more calories than riding, unfortunately most golfers take the easy way. Some figures state over 75% of golfers in the U.S. use a cart.
Burn More Calories with Hillier Courses
Naturally hilly courses require significantly more climbing and muscular exertion. One study found golfers burned 30% more calories walking a hilly 18 holes versus a flat course.
Driving Range Sessions Burn Surprising Calories
You don't need to spend 4 hours walking a course to reap golf calorie burning benefits. Even just one hour at the driving range or practice area can provide meaningful activity:
- Hitting balls for 1 hour - 246 calories burned
- One large bucket of balls - 372 calories
- 90 minutes range session - 493 calories
Increase Practice Calories Burned
To turn your practice time into an enhanced fat burning, calorie crushing session, incorporate these tips:
- Take practice swings between shots
- Focus on solid footwork and resistance training
- Don't just whack balls - alternate clubs each shot
- Walk to gather balls after each bucket
- Include bending, squatting and side lunges to pick up balls
Add Weighted Clubs or Vest
Pros often use weighted clubs or wear special weighted vests during practice to increase resistance. The extra load forces greater exertion, raising calorie burn. Consider using a 5-20 pound vest or clubs.
Daily Golf Habits Burn Calories Fast
Regular golf activities like playing 9 holes, hitting the range or practicing putts tally up. Golfers sticking with the sport reap consistent calorie burning benefits over time.
9 Hole Walk Burns 400+ Calories
Making time for 9 quick holes after work a few days a week adds up fast:
- 9 holes walking with clubs, 2 hours - 426 calories burned
- Playing 9 holes 4 days a week - 1,704 extra calories burned weekly
Range Sessions Burn 500+ Weekly Calories
Consistent short range sessions help boost fat loss without spending hours walking an entire course:
- 1 hour session, 3 days a week - Around 740 calories weekly
Daily Putting Practice
Improving your putting even 15-30 minutes daily torches extra calories over 7 days:
- 15 minutes putting daily - Around 180 calories per week
- 30 minutes putting daily - About 360 weekly calories burned
Maximize Golfing Calories Burned
While golf offers light to moderate exertion for most, taking a strategic approach enables burning more calories across rounds and practice time:
- Walk the course and carry clubs when possible
- Select hilly courses when you can
- Practice consistently several days per week
- Increase exertion during range sessions
- Consider wearing weighted vest during practice
- Always stretch muscles before and after
The muscles engaged through a good golf workout will surprise you. Along with mental benefits, regular golf play rewards players with tangible calorie burning fitness perks over time.
FAQs
How many calories does walking 18 holes of golf burn?
When walking and carrying your golf bag for an 18 hole round, you can expect to burn around 1,300-1,500 calories depending on pace and course terrain.
Is hitting balls at the driving range a good workout?
Yes! Just one hour spent hitting balls can burn around 250 calories. More time practicing with weighted clubs or vest boosts the calorie burn further.
Do I have to walk 18 holes to get golf exercise benefits?
No, you can burn 400+ calories walking just 9 holes or playing a few times per week. Range sessions, putting practice and using weighted clubs also provide calorie burn without walking full 18 hole rounds.
How many calories does golf really burn compared to other sports?
While less than vigorous sports like basketball or swimming, regular golf participation does yield meaningful fat loss and fitness perks over time through walking, swinging clubs and consistency.
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.
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