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Regular aerobic exercise is universally recognized for its immediate and long-term health benefits. Research indicates that dly engagement in sustned physical activity can reduce the risk of premature death by up to 40, and aerobic workouts help mntn weight control and prevent the onset of diseases such as diabetes. The U.S. Physical Activity Guidelines recomm adults accumulate at least 2.5 to 5 hours of moderate-intensity aerobic activities each week.
Swimming, running, and walking all qualify as beneficial forms of exercise that contribute to this total. However, they offer distinct advantages:
Caloric Expiture: Both swimming and running are effective for burning calories. The estimated calorie burn rates vary with intensity and duration:
Moderate swimming light to moderate pace can exp anywhere from 423 to 510 calories per hour.
Faster swimming at two minutes per 100 yards or faster burns about 700 or more calories per hour, deping on the stroke style.
Running for an hour at a 12-minute mile pace burns approximately 500-600 calories. Jogging at this pace can increase to around 650 to 1,200 calories if mntned at faster paces 9 minutes per mile.
Longevity and Fat Burning: Running initiates with higher calorie expiture compared to swimming but ts to slow down over distance due to the strn on joints. Swimming's sustned vigor allows for a longer burn rate, ultimately leading to more fat loss.
Swimming's Advantage:
Total Body Workout: Unlike running which primarily focuses on lower body movement, swimming engages virtually all major muscle groups.
Resistance Trning: Water resistance is about 12-14 greater than r resistance, making swimming an effective form of strength trning without the impact associated with land-based exercises.
Joint-Frily Activity: Swimming imposes minimal pressure on joints, making it suitable for individuals across various age groups.
Longevity and Performance: Research has shown that swimmers who mntn a more intense pace than runners can burn up to 25 more calories over the same duration.
Muscle Efficiency: Freestyle strokes like backstroke, breaststroke, butterfly, and freestyle require more muscular engagement for less energy expiture compared to running.
Swimming, while sharing some common ground with walking and running in terms of cardiovascular benefits and caloric burn, uniquely offers advantages through its holistic approach to fitness. It’s a whole-body workout that simultaneously provides resistance trning without the impact on joints typically associated with land-based activities, making it a superior choice for individuals looking for an all-around healthy exercise regimen.
To further explore swimming as a form of physical activity or learn more about techniques and strategies specific to swimming, consider visiting our Swimming 101 guide.
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Swimming vs Running Caloric Expenditure Total Body Workout by Swimming Low Impact Exercise: Swim Not Run Swimming Benefits Over Traditional Activities Enhanced Fat Burning with Swimming Paces Whole Body Engagement in Swimming Exercises