Playing basketball might not be the most efficient weight loss method, but it can be very effective. Those who dislike intense activities and long-distance running are likely to find basketball beneficial, as it combines friendly fun with the ability to burn calories. In this section, we will examine weight control through basketball.
If you're trying to lose weight, one of your motivations for exercising is to burn more calories than you consume. This balance is known as a "calorie deficit." Diet is also an important part of weight loss because if you consume too many calories, achieving a calorie deficit will be difficult. The quality of calories also matters. To nourish your body and curb hunger, you need a healthy diet rich in fiber-rich foods.
According to the Harvard Medical School, a person weighing 155 pounds (70 kg) can burn about 288 calories in 30 minutes of playing basketball. However, someone with a higher body weight may burn more energy: a person weighing 185 pounds (84 kg) can burn around 336 calories in 30 minutes of basketball.
Sports experts determine the calories burned and intensity of basketball by using a measurement unit called MET (Metabolic Equivalent of Task). Simply put, MET represents the energy you burn while at rest. This can include activities like watching TV, reading, or lying down.
As your activity level increases, so does the amount of calories you burn. If you're engaging in moderate exercise, like shooting hoops or jogging briskly, you can expect to burn 3 to 6 METs per hour. If you're doing high-intensity activities, like playing basketball, you can expect to burn 6 METs or more per hour.
In other words, if you're just shooting the ball with minimal running and jumping and weigh around 125 pounds, you can expect to burn between 175 to 340 calories per hour. However, if you're playing a full basketball game with friends or in a competition, you’ll burn at least 340 calories for every hour of play.
Contrary to what many might believe, burning 3,500 calories doesn't necessarily result in losing 1 pound (0.5 kg) of body fat for everyone. However, you can use a calculator to estimate the approximate daily calories needed to achieve a specific weight loss over a certain period. This evaluation depends on variables like weight, height, age, weight loss goals, and activity level.
If you enjoy playing basketball weekly and can dedicate time to it, you should aim to play a few hours per week. However, basketball might be better as a complementary workout for weight loss. It can serve as a motivational tool to help you keep pushing toward your weight loss goals, but in terms of calorie burning, it may not be as effective as running.
If you lead a sedentary or inactive lifestyle, it's certainly not realistic to prepare for a high-intensity basketball game in a short period, such as two weeks. You must build your endurance and strength to avoid injury.
The first step to playing basketball is increasing your fitness level and physical endurance through a serious workout routine. Cardio exercises like brisk walking, running, or HIIT (High-Intensity Interval Training) workouts will help build your stamina. Resistance training, especially exercises like squats that target the lower body, as well as basic resistance exercises, will help you build the strength required for basketball.
Fat burning
Strengthening and fortifying bones
Boosting the immune system
Engaging in endurance exercises
Strengthening the mind
Improving motor skills
Increasing self-confidence
Given the many benefits of basketball, it's a great reason to grab a ball and start shooting and jumping. You can play alone or with friends—it doesn’t matter what your choice is, the important thing is that you've chosen an excellent exercise. If you make basketball part of your healthy lifestyle, you’ll stay fit and happy, both physically and mentally, for many years to come.
Many exercise programs designed for beginners are available. It is recommended that beginners start with a brisk 15-minute walk. Over time, you can gradually increase the amount of walking, speed, or intensity. Eventually, you should reach a level where you can run while talking. At this point, you’ll likely be fit enough to play basketball. If you’ve already been physically active, you may be able to start playing basketball sooner than someone new to exercise.
Don't rush to get into shape. If you push your body too hard, the risk of injury increases quickly, and you might hurt yourself. If you have any questions, you should speak with a personal trainer. Also, make sure to consult with your doctor before starting a new workout program.
