You often hear it in clubs: “Padel is great, you exercise without even realizing it!” While it’s true that the fun and social aspect often takes over, don’t be fooled: behind the smiles and high-fives, your body is working intensely.
Between sudden starts, jumps for smashes, and constant bending to pick up low balls, padel is a complete sport. But what does science say? Is it an effective ally for those looking to stay in shape or improve their cardiovascular condition?
Get out your smartwatches, we’ve analyzed the numbers for you.
1. The Verdict of the Numbers: Calories per Hour
The number of calories burned obviously depends on your weight, your gender, and, above all, the intensity of the match. A casual match with friends will not have the same impact as a fierce tournament final.
On average, it’s estimated that one hour of padel burns:
- For an average profile (70-80 kg): Between 400 and 600 calories per hour.
- During an intensive match: It can go up to 700, or even 800 calories for the most athletic profiles.
For comparison, this is more than an hour of doubles tennis (around 300-400 kcal) because padel rallies are often longer and there are fewer dead times thanks to reset play off the glass walls.
2. Natural Interval Training (HIIT)
Padel doesn’t burn calories linearly like jogging. It’s what’s called a high-intensity interval sport.
- The Effort: You string together phases of short sprints (to reach a drop shot), jumps (smash), and rapid lateral movements.
- The “Afterburn” Effect: This type of effort stimulates metabolism such that you continue to burn calories several hours after leaving the court. It’s one of the secrets to padel’s effectiveness for fat loss.
3. Which Muscles Work the Most?
Padel is a total sport that engages the entire muscle chain:
- Lower Body (Glutes, thighs, calves): Bending is constant to play low balls off the glass. Your legs are the engine of your game.
- The Abdominal Belt (Core): Crucial for rotation during forehands, backhands, and especially during the bandeja. Good core strength also prevents back pain.
- Upper Body (Shoulders, arms): Engaged during strokes, but be careful not to rely solely on your arm to avoid epicondylitis (tennis elbow).
4. The Invisible Benefits: Heart and Mind
Beyond the balance, padel offers major health benefits:
- Cardiovascular Health: The repetition of short efforts improves cardiac endurance and helps regulate blood pressure.
- Stress Reduction: The social aspect and the release of endorphins make padel an excellent remedy for anxiety. Having to stay focused on the ball allows for a true mental “disconnect.”
- Coordination and Reflexes: The game with the glass walls requires constant spatial analysis, which maintains mental agility and hand-eye coordination.
Tips for Maximizing the Health Aspect
To ensure your padel session remains a risk-free pleasure:
- Hydration: You lose a lot of water, even indoors. Drink small sips throughout the match, not just at the end.
- Warm-up: Don’t start with a cold smash. Take 5 to 10 minutes to wake up your joints (ankles, knees, wrists).
- Post-match: The post-match beer is part of padel’s DNA, but don’t forget to compensate with water and good stretching to aid recovery.
In summary, padel is one of the most complete and least monotonous sports for taking care of your body. It’s the perfect tool for burning fat while having fun.
Are you the type to monitor your energy expenditure on your watch after each set, or do you prefer to forget the numbers and simply enjoy the rally?
