You play basketball with your friends every single Saturday, and by the time the game is done, your shirt is soaked, and your legs feel like jelly. All you want to do is sit down, and since you’ve spent almost an hour running around, it’s okay to spend the rest of the day relaxing, right?
This has to count as cardio.
But how much of that hour did you spend exercising? You spent some time standing around and arguing about whether that last shot was a foul, so it’s not like you were running non-stop.
Then again, your heart is pounding, and you DID get some exercise, but was it enough?
Let’s see.
What Makes Playing Sports Count as Cardio?
Cardio doesn’t mean you have to run for 30 minutes without stopping.
Cardio is any activity that makes your heartbeat faster and your breathing heavier for long enough to benefit your cardiovascular system. Your heart couldn’t care less whether you’re running on a treadmill or chasing a ball across a court.
That being said, there’s a difference between getting your heart rate up for a few seconds and actually getting a cardio workout.
Let’s say you’re playing basketball and you spend most of the game walking around. You sprint here and there, but at the end of the day, you’re not getting much cardio. But if you’re moving all the time and running between baskets, that’s different.
Moderate exercise means you’re breathing harder than you normally do, but you can still talk to someone without problems.
Vigorous exercise means you’re breathing so heavily that you can get a few words out, but anything other than that is too hard. And according to the CDC, adults need 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Of course, it’s also totally fine to combine them.
One other thing that’s important to remember is that you don’t have to keep the same pace throughout the entire game. You’ll stop, start, change speeds, and it’s all normal when playing sports.
In fact, those more intense bursts of movement can be a great addition to your weekly cardio.
The thing that matters is how much time you spend being active and how hard you’re working during that.
Recreational Sports That Give You the Best Cardio Workout
Here are the sports that can truly count as cardio.
Pickleball
Pickleball can be great cardio if you play singles, especially against someone who’s better than you.
During a peer-reviewed study, 53 pickleball players aged 62 on avg. have been observed to play in a moderate-to-vigorous heart-rate zone (70% of the 53 players). Singles averaged 19% more steps compared to doubles during the observed games. – PubMed
You’ll get plenty of running from one side of the court to the other, and trying to reach shots that seem impossible to return. This may not be the first thing that comes to mind when you think about cardio, but it all comes down to how you play it, which is what makes pickleball so versatile.
Your paddle is also a factor here because it can’t be too heavy or too uncomfortable. You can easily find your next Honolulu paddle, or a similar quality paddle online, but make sure to compare weights and grips to find the best fit for your build and playstyle.
Basketball
Basketball can be a pretty serious workout, even when you’re not playing competitively.
During basketball games, players tend to spend 95.6% of play time in moderate-to-vigorous physical activity. 71.9% goes toward vigorous heart-rate activity. – PubMed
You’re running back and forth, you’re trying to keep up with someone faster than you, and before you know it, someone stole the ball yet again, and you’ve barely been able to catch your breath. That’s a cardio workout for sure.
On the other hand, if you play half-court with a few friends, it’s not as intense, and if you’re just shooting hoops, that’s hardly exercise.
Tennis
Tennis can be weird. You can spend half the match barely moving, and then all of a sudden, you’re sprinting the court 5 times in 10 seconds.
Playing singles is a better option for cardio because nobody’s covering the other side for you, so you’re doing all the running. Doubles is easier on the legs, especially if your partner is the one handling all the hard shots.
If you’re a beginner, it’s not realistic to expect a great cardio workout right away, so give it time. You’ll get there.
Badminton
Badminton looks like something you play at family barbecues to relax and have fun. But just wait until you’re matched with someone who knows how to play. That tiny court will feel enormous, and you’ll be running like a maniac.
There’s lots of lunging and jumping in badminton, and that can get exhausting pretty fast. But that’s what you need if you want good cardio.
Conclusion
Basically, recreational sports can be great cardio workouts if you play them intensely enough and you keep that intensity for long enough. If you were hoping to read that shooting hoops can save you from the treadmill, think again. There are no shortcuts here.
If you’re moving enough, though, and you’re getting your heart rate up, a game of basketball with your friends will leave that treadmill collecting dust.
