Which Sport is Best?
The main reason we usually take up a sport or fitness activity is to get fit, stay fit, lose weight or train for an event and compete. However, other factors come into it as well, when we are considering a sport or fitness activity. The usual sporting activities for age groups 30+ are listed below ( I have left out team sports like footy and cricket, and walking). Last week I looked at the economics or these activities, in Fitness Economics, this week I rate the other factors, such as health benefits, injury risks, cardio and strength benefits and many more....here are my ratings
Running
Cardio rating- High- Calories burnt by running for one hour- 800-1000
Running is rated the most intense cardio fitness sport, along with Cross Country skiing.
Strength Rating- Low- unless you combine strength work in your running workouts, such as hills, beach, stairs etc
Cross Training rating- Low
Sociability- Low if running alone (high if you are a member of Lazy Runner!)
Injury Risk- High- but mostly preventable. The main injuries in running come from over use, such as running too much or too far
Motivation- High if training for an event
Benefits- The high cardio feature, allows for weight loss and lowering of body fat,
Running is known to lower blood pressure, help depression and helps the fight against obesity that is attributed to many serious medical conditions.
Running is also a weight bearing exercise so is good for bone density
Flexible- can be done anywhere, anytime
Cheap
Downside- non motivating if you are running alone,
Swimming
Cardio rating- Medium-Calories burnt by swimming freestyle for one hour- 500-600
Strength Rating- High- especially in upper body
Cross Training rating- Low
Sociability- Low
Injury Risk- Low
Motivation- Low
Benefits- good exercise alternative if you are unable to participate in weight bearing exercise.
Cheap
Can be done indoors and outdoors
Downside- many people complain a lot about the boredom associated with swimming
Cycling
Cardio rating- High -Calories burnt cycling at a vigorous effort for one hour- 700-800
Strength Rating- Medium- builds strength in legs especially quadriceps
Cross Training rating- Low
Sociability- Medium, if riding in groups
Injury Risk- High- Mainly through road accidents and falls off bike
Motivation- Medium
Benefits- great cardio benefits
Downside- the expense of your equipment, and dealing with traffic
Tennis
Cardio rating- Medium- Calories burnt during one hour of tennis- 400-500
Strength Rating- Low
Cross Training rating- Medium-Good all over body workout
Sociability- High if playing competition or social tennis
Injury Risk- High- sudden fast movements and turns can puts lots of pressure on joints or cause soft tissue injuries, and tennis elbow of course
Motivation-High- if in a team or play competition
Benefits- Tennis is a great all over workout, can be done indoors and outdoors.
Motivational, due to teamwork and competition
Down side- need other people to participate
Gym
Cardio rating- Medium to high (depending on which classes you participate in)
Calories burnt-Kick boxing class- 500-600, Circuit 400-500, Pilates- 300, Spin Class- 500-600
Weight Training- 300-400, Aerobics(high impact)- 500-600, Zumba- 400-600
Strength Rating- Medium or high (depending on what weight training you are doing)
Cross Training rating- High if doing some gym and several other classes
Sociability- Low during classes
Injury Risk- Low
Motivation- Low
Benefits- great all over benefits can be obtained if you attend three or four different classes a week.
Safe environment to train in, as you have trainer there to help and assist if you are having problems.
Indoors so no wet weather cancellations
Downside- Can get boring
Can be expensive
Hard to stay motivated as there is no competition or events to aim for
Golf
Cardio rating- Low- calories burnt during an 18 round game-500
Strength Rating- Low
Cross Training rating- High
Sociability- High
Injury Risk- Low
Motivation- Medium if playing in club challenges
Benefits – a great outdoor activity that gets you outside walking and swinging for a few hours.
Downside- outdoors so wet weather cancellations, drinking too much in the club house afterwards (although this could be looked at as a benefit as well)
Expensive
Triathlon
Cardio rating- High- see swimming, cycling and running for calories burnt
Strength Rating- High
Cross Training rating- High
Sociability- Medium if training in groups or tri clubs
Injury Risk- High
Motivation- High
Benefits- Fantastic all over fitness if trained correctly
High cardio activity , good to keep your weight and body fat down
Downside- Can be expensive, and lots of equipment to get to events
Hard to fit all the training in