Whether you decide to run or swim, they both help you lose weight and improve cardio fitness. It’s just the benefits of swimming outweigh those of running for many reasons.
What is so good about Pilates?
Synergistic impact in water – strengthens the entire body
Keeps blood pressure – great cardiovascular workout without straining the heart.
A great natural advantage to swimming is your resistance effect. Water is 1000 times more dense than air, so when you swim, it is like weight training without the dumbbells. The water itself is your weight training.
You get a full body workout when you swim that puts little strain on your joints. Including the legs, core, the upper and lower back, the arms, shoulders and chest.
Exactly like weight training, swimming engages and tones muscle because of the resistance. Although running is a fantastic cardio workout, it does little to improve a dynamic muscular body.
Burns that the Calories
A moderate-intensity workout classifies keeping your heart-rate at 50-70 % of maximum heart rate.
A rigorous workout runs at 70-85 % max heart-rate. Following an intensive 30 minute breaststroke swim, you can burn up to 300 calories. This can vary based on your weight. The heavier you are, the more calories you burn off. By burning 500 calories more than you eat every day, you can lose a pound of fat a week. Okay, this does not sound much. After a month you can lose about 4-5 pounds – nearly half a stone. Multiply that by 6 months and you’ve lost two stone of body fat.
Why Swimming helps the Heart Work More Efficiently?
When the body is in an upright position (e.g. when jump or run),the heart must work hard to pump blood and oxygen to and from the lower extremities. This increase demand on the heart can lead to spikes in blood pressure – not great for the heart.
The American College of Sports Medicine says: ‘Swimming works the cardiovascular system without causing major increases in blood pressure.’ Because the body is in a flat position whilst swimming, the heart does need to work as hard. There is virtually no gravity involved, so the blood pressure stays down.
The Weightlessness of Water
Yet another advantage swimming has over jogging, is the weightlessness effect in water. At the close of each stroke – breast stroke, freestyle etc, your body stretches out. Because the water holds your body up, it enables you to stretch out whilst in motion. The backbone can then lengthen, elongating the openings between the vertebrae.
Physiotherapists encourage patients with disc problems to swim because of this spine lengthening effect. It takes pressure off the discs.
Running generally has great advantages.
Type 2 Diabetes
The dangers of long distance running with no supervised trainer needs consideration though. They can advice you on nutrition, rest and good running technique. For safety reasons:- A medical check to keep an eye out for heart ailments, bio mechanical issues or other risk factors are essential.
The advice to runners is to increase vitamin C, get plenty of sleep and prevent outside stresses. This aids recuperation and promotes immunity.
To Sum Up
I don’t need to put runners away what they love doing. It’s health benefits are undeniable. However, long distance running does put tremendous strains on the ankle, hip and knee joints.
Swimming has pluses for strength, weight loss, low joint stress and cardiovascular endurance.
There’s no negative points about swimming apart from the necessity to understand how to swim. It can be an issue for many who weren’t introduced to the water from a young age. I say, it’s never too late to learn. Swimming lessons are not expensive and there are plenty of instructors pool side whatever venue you choose.