Whether it is sprinting down a track, swimming through waves, or pedaling at breakneck speeds, different activities require different expenditures of energy. Some sports call for short, explosive bursts of power, while others test endurance over hours. The number of calories burned depends on the sport, intensity, and the athlete's unique physiology. Most Calorie-Intensive Olympic Sports : Provides a peek into the physical demands faced by athletes as well as inspiration for anyone looking to gain insight into energy use in peak performance.

The Olympics witness over 200 countries competing in more than 300 events, one can't help but wonder: which Olympic sport demands the most from the body in terms of calories burned? While every event requires exceptional physical and mental fortitude, some sports stand out as calorie-torching powerhouses. Let's break it down.

Understanding calorie burn begins with the metric of kcal/kg/hour — calories burned per kilogram of body weight per hour. To put this into perspective, an average adult weighing 185 pounds (84 kg) burns 1 kcal/kg/hour while at rest. Activities that exceed 6 kcal/kg/hour are classified as "vigorous" by the Physical Activity Guidelines for Americans. However, the caloric expenditure of Olympic sports depends on two key factors:

1. The energy surge or intensity needed in a particular moment.

2. The absolute amount of energy used throughout the period of an event.

Does Running Burn Calories?

Running, especially sprinting and marathons, takes the cake in burning calories. Sprinting is all about short bursts of high intensity, and therefore requires explosive energy. For example, a study by a physiology expert, Pietro di Prampero, reveals that in the first 0.85 seconds of the world record by Usain Bolt in the 100-meter sprint, he burnt 91.2 kcal/kg/hour.

But over all, marathons win sprints because marathons consume more energy in totality. The energy consumption per kilometer by long-distance running is approximately 1 kcal/kg. Thus, for a marathon, which runs 42 kilometers, the energy consumption will be about 42 kcal/kg.

Let's consider Eliud Kipchoge, who won the Tokyo 2020 marathon gold. At 115 pounds (52 kg), he must have burned about 2,339 calories for his 2-hour, 8-minute run, translating to 21 kcal/kg/hour.

Also Read: How Many Calories Does Walking 12,000 Steps Burn? Tips For Reaching Your Goal

Is Swimming An Silent Calorie Crusher?

Swimming is compared to running in terms of expenditure as caloric demands can vary with stroke, environment, and skill of the athlete. One study, for example was published in 2006 in the International Journal of Sports Medicine and calculated that at a swim speed of 1.6 m/s breaststroke burns 30.4 kcal/kg/hour.

Environmental factors, such as waves and cooler water temperatures, also make open-water swimming a demanding endeavor; still, strategies, such as drafting-in swimming, allows one to swim with less water resistance behind another swimmer. One reported that Michael Phelps burned more than 5,000 calories each day in the height of training, and explains his fabled 10,000-calorie diet.

• Cycling: At speed greater than 20 mph or 32 km/h, cycling is calorically costly, using 16.8 kcal/kg/hour. Competitive cycling has sustained intensity that makes it one of the most calorically expensive sports.
• Rowing: The racing speeds in rowing clock in at 15.5 kcal/kg/hour, which shows that rowing requires full-body muscular demand and cardiovascular endurance.
• Martial arts burn 10.5 kcal/kg/hour, while competitive trampolining lags slightly at 10.3 kcal/kg/hour, due to the explosive jumps and flips involved.

How Short Bursts of Energy Help Burn More Calories?

Sports that require short, intense bursts of energy — sprinting, soccer, or pole vaulting, for example — stimulate an increased post-exercise calorie burn. Known as excess post-exercise oxygen consumption (EPOC), this phenomenon means athletes burn calories at a higher rate even after the activity ends.

A study indicates that doing five 30 seconds of high intensity exercise burns the extra 200 calories a day. This fits the reason for sprinters appearing with more muscles yet lower percentages of fats compared to those who run marathon.

Sprint vs. Distance: Endurance vs. Explosiveness

Marathons and triathlons are among the longest periods of calorie burn because of extended exertion. US runner Galen Rupp, who completed a marathon in 2:06, would burn approximately 20.6 calories per minute for a total of 2,596 calories. Olympic marathon swimmers swim equivalent distances and durations, so it is likely they burn similar amounts of calories since water resistance and cooler temperatures should equate the two.

In contrast, sports like sprints and pole vault focus on explosiveness, making them metabolically intense in short bursts but less demanding in total energy.

For Olympic athletes, caloric expenditure is important both for performance and recovery. Not consuming enough calories risks losing muscles, hormonal imbalances, and weaker bones. Excessive calorie intake, on the other hand, leads to laziness. High-precision nutrition is therefore the key to attaining the most optimal energy levels and peak performance.

So, Which Olympic Sport Consumes the Highest Number of Calories?

Whereas running has taken the day regarding momentary and total calorie burn, swimming could possibly take the first spot because it engages all of the body, which demands tougher training programs. Events like marathons and triathlons require consistency in endurance while sprinting, rowing, and martial arts offer shorter intervals for high intensity calorie burn.

In the end, each Olympic sport is a demonstration of what the human body can do, taken to an extreme that is both amazing and calorie-burning.

Physical Activity Guidelines for Americans. Physical Activity Guidelines for Americans. 2018

2024 Adult Compendium of Physical Activities. Journal of Sport and Health Science. 2024

Evaluation of the Energy Expenditure in Competitive Swimming Strokes. Int J Sports Med. 2006

The energy cost of sprint running and the role of metabolic power in setting top performances. Eur J Appl Physiol. 2015

A new Nature Human Behaviour (2026) study suggests that single-session psychological exercises lasting less than 10 minutes can lead to measurable decreases in depression symptoms even one month later.

Depression is one of the most common mental health disorders in the world. Every year, hundreds of millions of people suffer from depression, and many are unable to get therapy because of cost, stigma and the dearth of mental-health professionals.

Symptoms include excessive sadness, depression often includes fatigue, changes in appetite, sleep disturbances, difficulty concentrating and feelings of hopelessness. Treatment requires professional guidance for diagnosis and management.

A 10-Minute Intervention With Lasting Effects

All the brief interventions took less than 10 minutes to complete and were designed to teach practical coping skills that are commonly used in psychotherapy. Some exercises helped participants to reframe negative thoughts, while others focused on motivation, goal-setting or making sense of things by helping others. Participants completed surveys measuring their well-being immediately after the session and again one month later.

The results were striking: while many exercises boosted motivation and hope immediately, two interventions - Interactive Cognitive Reappraisal and Finding Focus - showed measurable reductions in depression symptoms even after a month. On average, participants experienced about a four percent greater reduction in depression scores compared with the control group.

Although the improvement may appear small, researchers note that brief, scalable interventions could reach millions of people who currently lack access to mental-health care as they can be completed in a few minutes and delivered online, these exercises may allow people to take initial steps toward better mental health, especially those waiting for professional help or unwilling to ask for help.

The scientists also stressed that these activities are not intended to substitute for therapy, but should be seen as readily available tools to help with emotional health.

Exercise and Mental Health: A Growing Body of Evidence

Previous research also shows that a quick burst of activity can make you feel better from other research too. A British Journal of Health Psychology 2024 study found that just 10 minutes of daily mindfulness practice significantly improved well-being and reduced symptoms of depression and anxiety among more than 1,200 participants from 91 countries.

Similarly, the US National Institutes of Health (2019) reviews suggest that the physical activity itself may help improve mood and depressive symptoms, strengthening the relationship between movement and mental health.

Collectively, these findings suggest that even small doses of mental or physical activity may lead to psychological benefits.

A Small Step That Can Make a Difference

Depression can make people feel trapped and out of control. The good news of the new research is that it suggests that big changes aren’t always necessary to move forward.

Sometimes, doing a small task, like spending 10 minutes learning a new coping skill or doing a quick mental exercise, is enough to change the way you think and gradually improve mood.

As researchers investigate these brief interventions, one thing is becoming clear: when it comes to mental health, few minutes matter more than we think.

British broadcaster Gabby Logan has revealed that her 20-year-old daughter Lois has been diagnosed with polycystic ovary syndrome (PCOS), a hormonal condition that may require her to step back from high-intensity endurance sport, including extreme long-distance running.

Speaking on her Mid-Point podcast, Logan said the diagnosis came after medical consultations about her daughter’s health and training. During the appointment, a specialist advised Lois to avoid “extreme running,” prompting mixed emotions in the family, concern about the condition, but also relief about scaling back punishing physical goals.

What PCOS Means for Athletes

PCOS is one of the most common endocrine disorders in women of reproductive age, affecting an estimated 8–13 per cent globally. It occurs when the body produces higher levels of androgens (male-type hormones) and often involves insulin resistance.

The condition can cause irregular periods, acne, excessive hair growth, weight changes and fertility challenges. Many patients also have difficulty regulating blood sugar, increasing long-term risks of type 2 diabetes and heart disease.

While exercise is widely recommended as a cornerstone of PCOS management, helping improve insulin sensitivity, metabolism and mood, specialists say the type and intensity of exercise matter.

Why Extreme Endurance Could Be A Problem

Doctors cautioned Lois against extreme endurance events such as half-marathons because prolonged, high-intensity training can significantly elevate cortisol, the body’s primary stress hormone.

In people with PCOS, hormonal balance is already fragile. Persistently high cortisol may:

• worsen insulin resistance
• disrupt ovulation further
• aggravate fatigue and inflammation
• intensify menstrual irregularities

In other words, although movement is beneficial, chronic physical stress can sometimes counteract the hormonal stability patients are trying to restore.

Moderate-intensity exercise, brisk walking, strength training and shorter runs, is generally considered more supportive for hormone regulation than sustained high-intensity endurance workloads.

From Half Marathon To Shorter Goals

Logan previously completed the London Landmarks Half-Marathon with Lois in 2024, describing the preparation as mentally and physically demanding. The pair had hoped to repeat the experience, but the new medical advice has changed those plans.

Instead, they now intend to focus on shorter runs together.

The television presenter admitted she felt a surprising sense of relief at the specialist’s recommendation, recalling how intense the training had been for both of them.

A sporting life continues — just differently

Lois, a competitive showjumper and university student, has long balanced academics with elite sport. She has ridden horses since childhood and competed at national levels, later even participating in a charity jockey race — an experience she described as “brutal.”

Her diagnosis does not end her athletic pursuits, but it reshapes them.

Medical experts increasingly stress that PCOS management is not about stopping exercise but tailoring it. Sustainable training, adequate recovery, and balanced nutrition often produce better long-term hormonal outcomes than relentless endurance performance.

For athletes with PCOS, the goal shifts from pushing physical limits to supporting physiological stability — a change that, doctors say, can ultimately protect both performance and health.

You must have heard people say, "Tighten those abs!' "Engage you core!" However, have you ever wondered what it really means? Are they the same thing? Is there a difference?

While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train.

Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

You must have heard people say, "Tighten those abs!' "Engage you core!" However, have you ever wondered what it really means? Are they the same thing? Is there a difference?

While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train.

Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

Abs vs. Core: What's the Real Difference?

Most everyone has an idea of what abs are when they hear the term, it's all about that coveted "six-pack." But abdominal muscles are more than vanity points.

These are the rectus abdominis (for the six-pack appearance), the external obliques and internal obliques (for side bending and twisting), the transversus abdominis (lowermost layer stabilizing the spine), and the pyramidalis (a small muscle located close to the pubic bone).

Found in the front of your body, these muscles assist in the protection of internal organs, aid in posture, and create forward bending and twisting actions.

Visualize your core as the inner strength system of your body. It's not just the abs a larger, more comprehensive area that encompasses pelvic floor, diaphragm, back extensors, obliques, and even hip flexors. The core stabilizes your entire trunk, supports your spine, and facilitates coordinated movement. Whether lifting groceries or marathoning, your core provides balance and injury protection.

So while abs are part of your core, a solid core is so much more than toned midlines—it's your body's anchor.

Why Engaging Your Core Matters More?

If you’ve ever heard a trainer say “engage your core” and wondered what it really means, here’s the truth: core engagement isn’t just about tensing your stomach. It's about bracing your midsection in a way that stabilizes your spine without holding your breath or excessively sucking in.

Done right, activating your core during workouts:

• Reduces strain on the lower back
• Protects joints and ligaments from injury
• Improves posture and balance
• Improves control and efficiency in movement

Most individuals unconsciously overcompensate by hinging backward at the hips or holding their breath—errors that can diminish the efficiency of a workout as well as heighten the risk of injury.

Pro tip: You ought to be able to breathe naturally while keeping a solid, braced core.

5 Highly Effective Ab Exercises

When exercising specifically for the abs, these exercises isolate the front abdominal wall and obliques:

Bicycle Crunches

One of the best exercises to work both the obliques and rectus abdominis. Lie on back, legs up to tabletop, and rotate opposite elbow to knee in pedaling motion.

Leg Raises

Works lower abs. Lie on your back, hands under your hips, and lift legs up to 90 degrees slowly, then return without contact with floor.

Russian Twists

Ideal for the obliques. Sit, lean back somewhat, raise feet (optional), and twist torso side to side holding a weight or medicine ball.

Reverse Crunches

Begin on your back, knees bent. Contract abs in order to lift hips off the ground while curling knees toward your chest.

Flutter Kicks

Lie on your back, raise both legs off the floor a few inches, and alternate kicking up and down. Keep your core tight the entire time.

These exercises are best for developing definition and endurance in your abdominal muscles—but don't begin and end there.

5 Highly Effective Core Exercises

To get your entire core stronger, from back to hips to pelvic floor, these compound exercises are the key:

Plank Variations

From forearm to side planks, this isometric exercise uses every muscle in the core. Maintain hips level, spine neutral, and core braced.

Dead Bugs

Lie on back with arms and legs up. Lower opposite leg and arm slowly while keeping back flat. Works deep stabilizers.

Bird-Dog

On hands and knees, reach out opposite arm and leg. Great legs, lower back, and core stability exercise.

Glute Bridge with March

Lift hips up into a bridge, then alternate marching one foot at a time. Targets glutes, core, legs, and pelvic stabilizers.

Pallof Press

With a resistance cable or band, press hands straight out from chest resisting twisting. One strong anti-twist core exercise.

These training methods cause your body to function as a functional unit. Outcome? Less injury, improved posture, and enhanced performance in sports and everyday activity.

Should You Train Abs and Core Separately?

It all depends on your aim. If your main target is visual definition, ab-specific training along with proper nutrition and cardio is the priority. But for overall strength and spine development, incorporating core exercises into your regimen is not negotiable.

Your ideal weekly training schedule should have a balanced combination of both isolated ab exercises and compound core exercises. Isolated ab movements support the development of muscular endurance and play a role in visible muscle definition, especially in the rectus abdominis—the traditional "six-pack" muscle.

At the same time, compound core training addresses deeper stabilizing muscles that translate to overall strength, mobility, and spinal stability.

This integrated training not only enhances gym performance but also prepares your body to execute daily movement with more ease and efficiency. Knowing the distinction between abs and the core changes the way you train. It's not all about crunches—it's about developing a strong, functional center that stabilizes your whole body.

When you train for more than just looks and with core integrity, you minimize injury risk, enhance athletic performance, and feel stronger in day-to-day movements. So the next time you roll out on the mat, remember: engaging your abs is awesome, but strengthening your core? That's how you fuel your life.