🏋️ Team Sports, Winter Sports and High Intensity Disciplines

Introduction

After analyzing the most accessible and widespread activities in the first article, in this second part we will delve into 10 more technical, structured or high-intensity sports disciplines , many of which require high athletic preparation or specific environmental conditions. The caloric estimates are expressed based on the MET (Metabolic Equivalent of Task) , adapted for subjects weighing 60 kg and 75 kg.

11. Football

Physiological typology: intermittent sport with anaerobic peaks, active recovery phases and basic aerobic component. Complete muscular involvement.

METs and calories:

• Amateur match: 7 METs → 420 kcal (60 kg), 525 kcal (75 kg)
• Competitive match: 10 METs → 600 kcal (60 kg), 750 kcal (75 kg)

Professional: A midfielder can run up to 12 km per match, burning 1200–1500 kcal.

12. Volleyball

Physiological type: mixed activity with short sprints, explosive jumps and core activation. Minor continuous aerobic component.

METs and calories:

• Technical training: 3.5 MET → 210 kcal (60 kg), 265 kcal (75 kg)
• Race: 5 METs → 300 kcal (60 kg), 375 kcal (75 kg)

Professional: In a 5-set match, an athlete can consume 700–900 kcal.

13. Basketball

Physiological type: High intensity intermittent sport, with numerous jumps, sprints and physical contacts. High cardiovascular and glycolytic stress.

METs and calories:

• Recreational play: 6.5 MET → 390 kcal (60 kg), 490 kcal (75 kg)
• Competitive match: 9 METs → 540 kcal (60 kg), 675 kcal (75 kg)

Professional: A point guard can burn up to 1000 kcal in a high-paced race.

14. Alpine Skiing / Snowboarding

Physiological typology: intense neuromuscular and proprioceptive activity, in a cold environment. Intermittent effort on short descents with strong activation of quadriceps and glutes.

METs and calories:

• Tourist skiing: 5.3 MET → 318 kcal (60 kg), 397 kcal (75 kg)
• Sports skiing: 7 METs → 420 kcal (60 kg), 525 kcal (75 kg)

Professional: A slalom skier burns 1000–1200 kcal between racing, climbing and preparation.

15. Cross-country skiing

Physiological typology: endurance discipline with full muscle load. Dominant aerobic component, high activation of arms and trunk.

METs and calories:

• Moderate pace: 8 METs → 480 kcal (60 kg), 600 kcal (75 kg)
• Competitive training: 12.5 MET → 750 kcal (60 kg), 935 kcal (75 kg)

Pro: Elite athletes burn over 1000 kcal/h in long distance racing.

16. Rowing

Physiological typology: symmetrical work on a horizontal exercise bike at high intensity. Involvement of legs, back, arms. Aerobic-anaerobic.

METs and calories:

• Light rowing: 6 METs → 360 kcal (60 kg), 450 kcal (75 kg)
• Intense training: 12 MET → 720 kcal (60 kg), 900 kcal (75 kg)

Professional: 1000–1200 kcal/hour in competitive 2km rowing training.

17. Martial arts (karate, judo, MMA)

Physiological typology: intermittent anaerobic lactic and alactic work, with aerobic recalls. High muscular load, explosiveness, technicality.

METs and calories:

• Technical training: 6 MET → 360 kcal (60 kg), 450 kcal (75 kg)
• Sparring combat: 10 MET → 600 kcal (60 kg), 750 kcal (75 kg)

Professional: A judoka in preparation can reach 1200 kcal/hour.

18. Horse riding

Physiological typology: motor control, stability and core activation. Lower direct cardiovascular intensity, but high postural commitment.

METs and calories:

• Horse riding: 3.8 MET → 230 kcal (60 kg), 285 kcal (75 kg)
• Dressage / show jumping: 5.5 MET → 330 kcal (60 kg), 410 kcal (75 kg)

Professional: competitive rider consumes approximately 500–700 kcal per session.

19. Skating (artistic, roller, speed)

Physiological typology: mixed activity based on plyometrics and neuromotor. Requires strength, balance and coordination.

METs and calories:

• Recreational skating: 5.8 MET → 350 kcal (60 kg), 435 kcal (75 kg)
• Competitive skating: 9 METs → 540 kcal (60 kg), 675 kcal (75 kg)

Professional: A figure skater can exceed 900 kcal/hour between exercises and rehearsals.

20. CrossFit

Physiological typology: high intensity, multi-joint discipline, with alternating anaerobic and aerobic efforts. Strong hormonal activation and EPOC (Excess Post-exercise Oxygen Consumption).

METs and calories:

• Moderate WOD: 8 METs → 480 kcal (60 kg), 600 kcal (75 kg)
• Intense WOD: 11 METs → 660 kcal (60 kg), 825 kcal (75 kg)

Professional: Elite athlete consumes 700–1100 kcal per session, with significant EPOC for up to 24h.

Conclusion These 20 sports represent a broad and detailed overview of energy expenditure in sports practiced in Italy . Each discipline has its own physiological characteristics, metabolic consumption and training peculiarities. Caloric expenditure varies based on intensity, technique, training and body composition , but remains a useful parameter in the management of physical activity, nutrition and health.

The estimates reported are based on data from ACSM (American College of Sports Medicine), Compendium of Physical Activities (Ainsworth), Harvard Health, and verified academic sources.