Broomball is a sport very similar to hockey. It is played on an ice rink, but you use a stick with a broom-shaped head instead of a regular hockey stick, a small ball instead of a puck, and wear flat shoes designed to slide over the ice, rather than skates. Broomball can be played at very high intensities, and used as part of your weight-loss plan, provided you train hard, and follow a balanced, calorie-controlled diet.
Step 1
Play at least three times per week. The Centers for Disease Control and Prevention advise that adults should partake in a minimum of 75 minutes of vigorous cardiovascular exercise every week. Broomball is a very high-intensity activity, but games only consist of two 18-minute halves, and as substitutions are allowed, you may not even play the full 36 minutes. However, you don't have to just play matches -- training can also make up part of your 75 minutes.
Step 2
Train with intensity, and put maximum effort into your training and game performance. Working harder will burn more calories, and help you lose weight faster. Make sure you're safe though -- build up your game time gradually, especially if you've never played broomball before or are new to exercise. Ask to be substituted, or take a break if you start to become overly fatigued, or feel the onset of an injury.
Step 3
Add in other types of training to your routine. While you can lose weight just from playing broomball, to get maximum results you should also consider other types of training. Strength training can also be useful, as it helps to burn calories, boost your metabolism, build lean muscle mass and prevent injuries. Add in two strength-training sessions every week, concentrating on your legs, chest and back, and keep active every day by walking or cycling places instead of driving.
Step 4
Combine your activities with a healthy, calorie-restricted diet. The United States Department of Agriculture advises that to maintain weight, women and men should eat between 2,000 and 3,000 and 1,800 to 2,400 calories per day, respectively, depending on age, weight and activity levels. Start off in the middle of the range, and adjust your calorie intake as necessary, so that you average losing 1 to 2 lbs. per week. Base your diet around nutrient-dense foods such as vegetables, fruits, meat, fish, nuts, beans and whole grains.
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