Volleyball is one of those sports you do n’t move more than a few feet but still reap all of the benefits of a solid work out. It won’t take much time for you to build up a good lather of sweat when you jump , bump , and spike the ball over the net . Within minutes , your heart rate will be into its fat burning zone , and the calories will start melting off. You can burn as much as 450 calories in an hour playing volleyball. It is comparable with swimming and running . Your heart rate will rise , lower , and rise again as you wait for the ball and run to keep it from hitting the ground . Raising and lowering your heart rate has been known to strengthen your cardiovascular system . It is hard to find sports that are both fun and fitness packed . Volleyball not only gets your heart rate up but also improves muscle tone . Natural jumping jacks , burpees , and sprints are built into the spo
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