Ice skating is an effective and engaging form of physical activity that provides a significant cardiovascular workout. The amount of energy you expend on the ice varies greatly depending on the intensity of the activity and your individual physiology. This article will break down the science used to estimate your calorie expenditure while skating and provide estimates for different levels of effort.
The Formula for Calculating Calorie Burn
The most reliable scientific method for estimating energy expenditure uses the Metabolic Equivalent of Task, or METs. A MET is a physiological measure that represents the energy cost of physical activity as a multiple of the energy expended at rest. One MET is defined as the energy used when sitting quietly, which is approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute.
To convert an activity’s MET value into calories burned, researchers use a standardized formula that incorporates body weight and the duration of the activity. The calculation estimates calories burned per minute using the equation: (METs weight in kilograms 3.5) / 200. The total calories burned is directly proportional to the activity’s MET value, body mass, and the time spent skating.
Estimated Calorie Burn by Skating Intensity
The effort put into skating alters the MET value, leading to wide variations in calorie expenditure. For a 150-pound (68 kg) individual engaging in a casual, leisurely skate, the activity has a MET value of approximately 5.5, which translates to about 390 calories burned per hour. This low-intensity pace involves slower movements and frequent breaks.
As the intensity increases to a general or vigorous pace, the MET value rises to about 7.0, pushing the hourly burn closer to 500 calories for the same person. This level applies to continuous, non-competitive skating or a fast-paced public session.
At the highest end, activities like competitive ice dancing or speed skating carry a higher MET value, reaching 14.0 or more. A 150-pound person could expend over 1,000 calories in an hour during this continuous effort. The difference between these ranges highlights how much minute-to-minute effort determines the final energy cost of the exercise.
Ice Skating’s Calorie Burn Compared to Other Exercise
Ice skating at a moderate-to-vigorous pace ranks favorably against many common fitness activities in terms of energy expenditure. A brisk walk, measured at 4 miles per hour, has an approximate MET value of 5.0, burning around 360 calories per hour for a 150-pound person. General ice skating at 7.0 METs, which burns about 500 calories hourly, offers a more demanding workout than brisk walking.
Cycling at a steady pace of 12 to 13 miles per hour carries a MET value of 8.0, resulting in an hourly burn of approximately 570 calories. Vigorous ice skating, such as continuous hockey drills or figure skating practice, often approaches this energy cost. Running at a 6 mile-per-hour pace has a MET value of 9.8, expending about 700 calories per hour.