If you've ever watched competitive volleyball — including beach volleyball — you know how physically taxing it can be. Just the training alone for beach volleyball is considered among the most intense in any sport. But volleyball is a favorite summertime activity for all kinds of people, not just elite athletes, and can be played in backyards, parks, gyms and, yes, the beach.
One study by the Harvard Medical School reported that a person can burn between 90 to 133 calories just by participating in a half-hour game of non-competitive volleyball (depending on your weight). A competitive game in a gym can burn between 120 to 178 calories in a half-hour.
If you want to up the ante, but still have fun, play an hour of volleyball on the beach and burn up to 480 calories. Another study showed that you use the same amount of energy playing a leisurely game of volleyball as you do jogging one mile.
Badminton is a fun activity enjoyed by people of all ages and doesn't require a lot equipment (or skill) to get a good game going. It's a great workout because you'll lunge from side-side and change directions while engaging your core and building strength in your lower body. It also provides aerobic fitness, helps to improve hand-eye coordination, as well as testing your stamina and flexibility.
Frisbee is another fun sport that can be played in the backyard, on a beach, or anywhere with a decent amount of open space. You'll get some great aerobic work in by chasing a thrown Frisbee, and you can develop some serious lower body muscle tone by playing it on sand. A light game will keep you fit, and help you burn off some weekend food and beverage, while a game of ultimate Frisbee will help you burn over 450 calories during a match. And the cardiovascular benefits are comparable to an interval workout.
Another traditional fun activity for the backyard or beach, touch football is a great cardiovascular workout in which you can burn nearly 300 calories in a 30-minute game thanks to its start-and-stop sprinting.
The Downtown Athletic Club of Amarillo provides the ideal venue to reach your health and fitness goals. The DAC is an upscale club that combines wellness, nutrition, and group and personal fitness.