Quick Answer
On average, a 155 pound person will burn around 190 calories bowling for 30 minutes. The exact amount of calories burned will vary based on the person’s weight and intensity level while bowling. Bowling is considered a moderate intensity exercise.
Calories Burned Bowling Calculator
Use this calories burned bowling calculator to estimate how many calories you can burn bowling for 30 minutes based on your weight:
| Weight (lbs) | Calories Burned in 30 Minutes |
|---|---|
| 100 | 120 |
| 125 | 150 |
| 150 | 180 |
| 175 | 210 |
| 200 | 240 |
To use the calculator:
1. Find your weight in pounds in the left column
2. The corresponding calories burned value in the right column is an estimate for how many calories you can burn bowling for 30 minutes
For example, if you weigh 150 lbs, bowling for 30 minutes will burn around 180 calories.
What Counts as Bowling?
When calculating calories burned bowling, we are referring to 10-pin bowling, the most common form of bowling played recreationally and competitively.
10-pin bowling involves rolling a bowling ball down a lane 60 feet long to knock down 10 pins arranged in a triangle formation at the end of the lane.
Other variations of bowling that will burn a similar amount of calories for 30 minutes of play include:
– 5-pin bowling
– Candlepin bowling
– Duckpin bowling
The general motion of bowling – walking/standing, swinging a bowling ball, occasional squatting to release the ball – all contribute to calories burned.
How Bowling Burns Calories
Bowling is an intermittent cardio and strength training exercise. Here are some of the ways bowling helps burn calories:
– Walking back and forth to roll the ball. You can walk up to 1 mile per game fetched your ball after each roll!
– Holding and swinging a heavy bowling ball engages your core, arm and shoulder muscles to burn calories. A typical ball weighs between 6-16 pounds. Heavier balls will challenge your strength more.
– Bending and squatting to release the ball in a controlled manner uses your leg and core muscles.
– Standing and walking for an extended period keeps your heart rate elevated. 30 minutes of bowling qualifies as moderate intensity cardio.
Bowling Intensity Level
Bowling falls into the 3.8-7.2 MET intensity range, according to measurements by researchers.
MET (metabolic equivalent of task) is a measurement used to denote the energy cost of physical activities.
1 MET is defined as the energy it takes to sit calmly, which equates to about 1 calorie burned per kilogram of body weight per hour.
Moderate intensity activities like bowling have a MET between 3-6. Vigorous intensity activities exceed 6 METs.
For a 155 pound person, bowling intensity translates to:
– Calories burned per hour at 3.8 METs: 372
– Calories burned per hour at 7.2 METs: 705
As you can see, bowling intensity can vary significantly based on how vigorously you play. A more competitive, faster paced game will burn more calories per hour.
Bowling vs. Other Sports
How does bowling compare to other moderate intensity sports and activities?
Here is an overview of the average calories burned per 30 minutes for a 155 lb person*:
| Activity | Calories Burned (30 minutes) |
|---|---|
| Bowling | 190 |
| Golf (while carrying clubs) | 164 |
| Volleyball | 120 |
| Walking (3.5 mph) | 149 |
| Weight lifting (vigorous effort) | 112 |
*Calorie burn estimates source: Harvard Health Publishing
As shown, bowling burns more calories than activities like golf, volleyball and weight lifting over the same 30 minute time period.
Only vigorous walking exceeds bowling for calorie burn potential per half hour.
Weight Loss from Bowling
Any extra physical activity helps burn calories, which can aid weight loss over time.
To lose 1 pound per week, you need a daily calorie deficit of 500 calories.
Bowling 30 minutes per day can create almost 200 calories of this deficit for a 155 pound person.
However, weight loss will be maximized by combining bowling with other calorie burning and healthy eating strategies.
Here are some tips for losing weight from bowling:
– Bowl at least 3x per week for 30+ minutes to impact your weekly calorie burn
– Increase bowling intensity by taking fewer breaks between rolls
– Choose a heavier ball to challenge your muscles more
– Pair bowling with other cardio like running or cycling
– Follow a reduced calorie, nutrient dense diet focusing on whole foods
– Stay well hydrated before, during and after bowling
Bowling Weight Loss Program
Follow this sample 1 month bowling regimen for weight loss:
| Week | Bowling Sessions | Other Cardio | Weekly Weight Loss Goal |
|---|---|---|---|
| Week 1 | 3x 30 minutes | 1x 30 min walk | Lose 1 lb |
| Week 2 | 3x 45 minutes | 2x 30 min walks | Lose 1.5 lbs |
| Week 3 | 4x 45 minutes | 2x 45 min walks | Lose 2 lbs |
| Week 4 | 5x 45 minutes | 3x 45 min walks | Lose 2.5 lbs |
Aim to lose 6-7 pounds in a month by bowling consistently 3-5x per week alongside other calorie burning activities and a modest daily calorie deficit of 500 calories.
Health Benefits of Bowling
Beyond weight loss, regular bowling for exercise, recreation or sport can provide these additional health benefits:
– Improved heart health from cardiovascular exercise
– Stronger muscles and bones from lifting and swinging the bowling ball
– Increased joint flexibility from the bending and squatting motions involved
– Better balance and coordination required for controlled bowling ball release
– Stress relief and mood boost from the recreational fun
– Social benefits from playing with family, friends or in a league
So even if you aren’t looking to lose weight, bowling is an enjoyable activity that provides a moderate intensity workout to improve overall physical fitness.
Is Bowling Good Exercise for Weight Loss?
Bowling absolutely can be an effective exercise for weight loss, with some caveats.
On the plus side:
– A 30 minute bowling session burns around 200 calories for most adults
– Bowling works major muscle groups like arms, core and legs
– It provides cardiovascular benefits from the movement involved
– Bowling is a social and fun activity that can boost compliance
However, bowling alone is usually not enough for significant weight loss. Best results come from:
– Bowling frequently, at least 3x per week, for longer sessions like 45-60+ minutes
– Pairing bowling with other calorie burning activities on different days
– Following a reduced calorie healthy diet for daily deficit
– Having a structured regimen and weight loss goals
So bowling is an excellent activity to incorporate into a comprehensive fitness and diet weight loss program. It just may need to be combined strategically with other exercise and diet strategies for optimal results.
Tips for Maximizing Calories Burned Bowling
Here are some tips to help maximize the calories and fat burned while bowling:
– Use a heavier ball – challenge your arm and core muscles more
– Take fewer breaks between rolls to keep your heart rate elevated
– Bowl for longer – extend your sessions over 45-60 minutes
– Add intervals – bowl a few frames very intensely, then return to normal pace
– Stay hydrated – drink water before, during and after bowling
– Engage your muscles – use good posture and rotation, bend your knees
– Be competitive – a faster paced game will burn extra calories
– Track your steps – aim for 2,000-5,000+ steps per bowling outing
Every extra bit of effort, from choosing a heavier ball to putting more power behind the roll, will contribute to extra calories burned while bowling.
Common Questions
Does bowling build muscle?
Bowling works several major muscle groups due to the lifting, swinging and control required to roll a heavy ball. With repeated games and long term bowling practice, you can build arm, shoulder, back, core and leg muscle. Using progressively heavier balls provides greater muscle building stimulus.
Is bowling a cardio workout?
Bowling is classified as a moderate intensity cardio activity, with a typical intensity of 3.8-7.2 METs. The movement involved keeps your heart rate elevated for a sustained cardio workout. More competitive, faster paced bowling will provide greater cardio benefits.
How many calories does an hour of bowling burn?
Bowling for one hour will burn around 350-700 calories, depending on the intensity and your weight. For a 155 lb person, about 300 calories will be burned bowling casually for an hour, while closer to 600 calories can be burned bowling vigorously with minimal breaks.
Is bowling good for fat loss?
Yes, bowling is an effective fat burning exercise, especially when done vigorously and paired with a reduced calorie diet. The combination of full body movement, muscle engagement and elevated heart rate makes bowling a prime activity for burning stored body fat.
The Bottom Line
Bowling is classified as a moderate intensity exercise. For a 155 pound person, bowling for 30 minutes burns around 190 calories.
The exact calories burned will depend on your body weight and intensity while bowling. Factors like ball weight, pacing, and competitiveness impact calorie burn.
When combined with other exercise and a managed nutrition plan, bowling can help create the calorie deficit needed for safe, effective weight loss.
Beyond burning calories, bowling provides cardiovascular, muscle, bone density and social benefits. Regular bowling is fantastic exercise for adults and kids alike.
So break out the bowling shoes and hit the lanes! Bowling is a fun activity that can help boost your fitness and burn calories when included as part of your workout routine.
