Basketball is a good weight-loss exercise because it includes a lot of running, which is the No. 1 weight-loss exercise, according to the "Harvard Heart Letter" and the state of Wisconsin. You will lose more weight playing basketball games competitively than playing noncompetitively and shooting baskets because playing competitively involves more running and more effort. A faster heart rate reflects a greater effort.
Basketball Games
Competitive basketball games involve a lot of running up and down the court, a lot of stop-and-start movement as players try to dribble past defenders or get open for shots when they don't have the ball, and a lot of physical contact. A 155-lb. person playing basketball games competitively burns an average of 563 calories per hour, while a 190-lb. person burns an average of 690 calories per hour, according to a study by the Wisconsin Department of Health and Family Services. A 155-lb. person playing basketball games competitively burns 4,504 calories in eight hours, while a 190-lb. person burns 5,520 calories. You lose 1 lb. when you burn 3,500 calories. Consequently, a 155-lb. person loses about 1.3 lbs. playing basketball games competitively for eight hours, while a 190-lb. person loses about 1.6 lbs.
Noncompetitive Basketball
Playing basketball noncompetitively burns fewer calories than playing competitive games because you exert less effort when you're not trying as hard on defense. Noncompetitive basketball has less strenuous running and physical contact. A 155-lb. person playing basketball noncompetitively burns an average of 422 calories per hour, while a 190-lb. person burns an average of 518 calories per hour, according to the Wisconsin study. Consequently, a 155-lb. person burns 3,376 calories, or slightly less than 1 lb. playing basketball noncompetitively for eight hours, while a 190-lb. person burns 4,144 calories, or about 1.2 lbs.
Shooting Baskets
Shooting baskets burns fewer calories than playing basketball competitively and noncompetitively because it requires far less running. A 155-lb. person shooting baskets burns an average of 317 calories per hour, while a 190-lb. person burns an average of 388 calories per hour, according to the Wisconsin study. Consequently, a 155-lb. person burns 2,536 calories, or about three-fourths of a pound, shooting baskets for eight hours, while a 190-lb. person burns 3,104 calories, or about seven-eighths of a pound.
Comparisons
Playing a game of basketball burns the same amount of calories as playing touch football, flag football, field hockey, ice hockey and beach volleyball, according to the "Harvard Heart Letter" report. A game of basketball burns about 60 to 90 more calories per hour than soccer, tennis, scuba diving, sledding, ice skating and racquetball. It burns about 60 to 90 fewer calories per hour than competitive football, cross-country running and sparring with another boxer. Running 10 mph is the No. 1 weight-loss exercise, burning 1,228 calories per hour if you're 155 lbs.
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