# When do you use the sport mode

## Energy consumption in sport

The energy requirement of a person is calculated from his basic metabolic rate and the respective performance metabolic rate. The basal metabolic rate describes the minimum energy requirement in complete rest. To live, humans need around one kilocalorie per hour and kilogram of body weight. The energy that is needed for a specific activity is added to the power turnover.

### Energy consumption of various sports

A leisurely one-hour walk of around four kilometers will burn up around 190 calories. If you walk a little faster and cover about six kilometers, there are already 290 calories.

The following overview shows the estimated energy expenditure per hour for selected sports. The calculation was made for a person weighing 70 kilograms as an example.

sport

Calories / hour

volleyball

200 kilocalories

Tobogganing / sledding (pure descent)

240 kilocalories

Cycling, 8-12 kilometers per hour

260 kilocalories

Snowboard

300 kilocalories

Hiking on flat to hilly terrain

320 kilocalories

Ice skating / ice skating

330 kilocalories

Strength training

380 kilocalories

Cycling, 15-18 kilometers per hour

400 kilocalories

Ski run

420 kilocalories

tennis

440 kilocalories

Breast or crawl swim at a medium pace

480 kilocalories

Cross-country skiing on the plains at medium speed

550 kilocalories

Ball games like soccer or handball

560 kilocalories

Walking

560 kilocalories

Breast or crawl swim at high speed

640 kilocalories

Jogging, 12 kilometers per hour

840 kilocalories

ice Hockey

880 kilocalories

Cross-country skiing in hilly terrain at high speed

1120 kilocalories

The energy requirement of athletes depends on the type of sport and the training load. It makes a big difference whether someone jogs without haste or wants to set a time record: More effort usually means more energy consumption. Only well-trained athletes: indoors have a lower energy expenditure with the same load, since the metabolism is more economical with trained muscles.

The energy consumed must be replaced by food. Carbohydrates, fats and proteins are the body's most important sources of energy, and the proportion of high-fiber carbohydrates should be at least 50 percent. If the energy stores are not topped up, this usually leads to weight loss, which can have a negative effect on performance.

### Tips on calorie consumption without exercise

Dr. Johannes Wimmer gives tips on how to burn calories really well in everyday life even without sports shoes or a fitness club.