Stand Up Paddle Boarding - Calories Burned?

miguelge57

I burn 900 calories in one hour. I paddle with my heart on a 131 level during 3 miles. I'm 56, with 199 Lbs . Today I burned 1750 calories on a open ocean trip of 5.3 miles in 100 minutes. I use an sport line watch and I subtract 20% from the total...

brightonbecki

I completely agree - SUP/ Paddle boarding is not high intensity. It is a strength / balance work out for your core, legs and arms.

It is NOT cardio. Go running for 30+ minutes to find out what cardio feels like - there should be a big difference in your heart rate

For something to be cardio, your heart rate needs to be at around 70% of your maximum heart rate. So for a 25 year old this would be around 137 bpm. Personally, I don't think I get above 60% max heart rate when I am flat out paddle boarding.

The good news for people trying to lose weight is that you don't need to be in the cardio stages to lose weight - your fat burning zone is actually 60% maximum heart rate (so for a 25 year old, around 117 bpm which is more achievable on a SUP).

So working out what I burn when running versus how I feel when doing 90 minutes of SUP- I would say per hour 200 calories - maybe 250 MAX as a 8.5 stone woman (120lb).

No doubt it is more for anyone who is bigger or stronger.

CTsurfer811

Here my two cents on this. It highly depends how you paddle. For example, you can go running or jogging, both are the same type of workout but the calories burnt are very different. A relaxed recreational paddle can probably be compared to a moderate hike as someone mentioned earlier. I've been paddling for a couple of years and go to a bunch of races every year. My average pace on my 14' x 25.5" race board is around 11min to 11min 30 sec / mile or 5.2 to 5.5 mph. I don't wear a hrm but my heart rate is way up there in the cardio zone. The folks on here who think paddling is not a cardio or a core workout are definitely not putting enough effort into it and are using the wrong technique. I see plenty of recreational paddlers on the local lake that go half as fast and probably burn half the amount of calories.

Bottom line... Stand up paddling can definitely be a full blown cardio workout and can burn more than 1000 calories per hour. The amount of calories burned during a paddleboard session depends what you make out of your workout. If you go slow and enjoy the scenery you'll probably burn 250 to 400 calories. If you're in racing mode and give 100% you'll burn somewhere around 1000 calories per hour. Using the right technique you'll engage almost all the muscles of your body. If you're not sure how to paddle or you're new to the sport, check out some instructional videos on YouTube or watch some races. Sign up for local races if there are any in your area and you'll always get a great workout and meet new interesting people.

Cheers

janiecoffey1

I did 2 hours and my heart rate monitor said I burned 618 calories. I am 119 lbs, 45 years old, 23% bodyfat...

sabified

bump to save info... I'm hoping to start SUPing soon!

giftofsobriety

I just paddle surfed for an hour exactly and.

Average hr 161
Max hr 181
Calories 893

Using polar ft7

GeoguyBri

I realize this thread is pretty old, but as I enjoy SUP and am getting back into MFP, thought I'd throw my .02 in. A board and paddle are a tool, like a treadmill. You get out what you put into it. Run on a treadmill or walk on one. You'll get much different results.