How many calories are spent swimming, running or cycling in 30 minutes?

This is one of the questions that many athletes ask themselves when starting to play sports.

Today, there are smartwatches, applications, etc. that tell us the calories we have consumed while doing physical activity.

However, researchers from Harvard have made a orientation table with the number of calories burned with 30 minutes of physical activity regarding the sport practiced taking into account the weight of each individual

We have selected the 3 sports of the triathlon (Swimming, Cycling and running) to have a reference of how many calories are consumed in 30 minutes of exercise

Calories consumed in 30 minutes of swimming

Swimming 30 minutes a day has numerous health benefits, including weight loss, improved cardiovascular health, and increased muscle strength.

Swimming is a low-impact, joint-friendly form of exercise, making it a great option for people of all ages and fitness levels.

In addition to the physical benefits, swimming can also help improve mental health by providing a sense of calm and relaxation.

Type of activity Athlete weight: 56 kg Athlete weight: 70 kg Athlete weight: 84 kg
Swimming: backstroke 240 298 355
Swimming: breaststroke style 300 372 444
Continuous swimming, intense pace 300 372 444
Swimming: kick 300 372 444
Swimming: butterfly style 330 409 488
Swimming: freestyle 330 409 488

Calories consumed in 30 minutes of cycling

Just 30 minutes of cycling a day can help you burn calories, lose weight and improve your cardiovascular health.

Additionally, cycling can help reduce the risk of developing chronic diseases, such as heart disease, stroke, and diabetes.

Type of activity Athlete weight: 56 kg Athlete weight: 70 kg Athlete weight: 84 kg
Spinning: moderate 210 260 311
Spinning: vigorous 315 391 466
Cycling: 20-22 km / h 240 298 355
Cycling: BMX or mountain 255 316 377
Cycling: 22-25 km / h 300 372 444
Cycling: 25/30 km / h 360 446 533
Cycling:> 30 km / h 495 614 733

Calories consumed in 30 minutes of running

Running just 30 minutes a day can have some truly impressive health benefits, including

1. Weightloss: Running is a great way to lose weight or maintain a healthy weight. In fact, one study found that running just 5 minutes a day was associated with significant weight loss over the course of a year.

2.Improved cardiovascular health: Running strengthens the heart and lungs, and can help reduce the risk of developing cardiovascular disease.

3. Better Mental Health: Exercise has well-documented mental health benefits, and running is a great way to reap those benefits.

Type of activity Athlete weight: 56 kg Athlete weight: 70 kg Athlete weight: 84 kg
Walk 195 242 289
Race: 8 km / h 240 298 355
Race: cross country 270 335 400
Race: 10,7 km / h 330 409 488
Race: 12 km / h 375 465 555
Race: 14 km / h 435 539 644
Race: 16 km / h 495 614 733

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