Paddle sports combine upper-body endurance, core control, balance, and aerobic effort on the water. This can include kayaking, canoeing, stand-up paddleboarding, or similar activities. Conditions such as wind, current, waves, and distance can change the workout from easy movement to sustained endurance work.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 2.8 - 12.5. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 47 - 302 Cal |
| 60 kg (132 lb) | 57 - 362 Cal |
| 70 kg (154 lb) | 66 - 423 Cal |
| 80 kg (176 lb) | 76 - 483 Cal |
| 90 kg (198 lb) | 85 - 543 Cal |
| 100 kg (220 lb) | 95 - 604 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Paddle sports build upper-body endurance, trunk rotation, balance, and steady aerobic capacity. Conditions make the same route feel different, which keeps training varied and engaging.
What to watch out for
Water safety comes first. Use a personal flotation device when appropriate, check weather and currents, protect shoulders and lower back, and avoid going beyond your skill or rescue plan.
Explore other Activity Types in the Aquatic category: