Running Vs. Swimming: Which Exercise Is Best

It is important to find the right type of physical activity for you, not only to achieve your fitness goals but to promote overall health and wellness. You may not be enrolled in a gym, but keeping your body active stands important irrespective. With endless workout options to choose from, two forms of aerobic exercise remain popular among true fitness enthusiasts and beginners alike: running and swimming.

Running and swimming are great cardiovascular exercises. Both are great ways to increase your cardio and burn calories. Swimming is a simple kind of exercise that increases heart rate and tone, strengthens upper and lower body muscles, and burns calories. Running tones the lower body and burns calories, and because it's considered resistance training, it also helps prevent bone loss. Let's explore which one might be better for you.

1. Which Is Better, Swimming Or Running?

2. How Much Swimming Is Equal To 30 Minutes Of Running?

3. Is Swimming Or Running Better For The Lungs?

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References

Which Is Better, Swimming Or Running?

Which Is Better, Swimming Or Running.jpg

Running and swimming are both great cardio exercises that can benefit you physically and mentally. In a small study, researchers compared how each activity affected the heart. They found that elite runners had a lower resting heart rate than elite swimmers (A lower resting heart rate can mean better cardiovascular fitness). However, the difference was small, and both groups had significantly better heart health and function than inactive people.

Swimming and running are associated with longevity. Both aerobic activities can help you live a longer, healthier life. So, choosing between swimming and running depends on your goals and which workout you enjoy the most.

Here's what the research says about running versus swimming for common fitness goals:

1. Burn Calories

While both running and swimming are some of the best exercises that burn the most calories, running comparatively torches more calories than swimming, according to a Harvard University review. It is one of the reasons why running for weight loss is so popular.

Yet, how many calories you burn running vs swimming will depend on the individual. A typical person weighing 70 kg will burn:

216 calories in 30 minutes, swimming in general
288 calories in 30 minutes, running at a 12-minute mile pace
360 calories in 30 minutes, intense swimming
450 calories in 30 minutes, running at an 8-minute mile pace

Based on these estimates, running burns more calories than swimming. But that doesn't necessarily mean it's the best workout for burning calories. The intensity and length of your workout ultimately determine how many calories you burn.

For example, some people can swim faster or longer than they can run. In that case, swimming would be a better choice for burning calories.

2. For Cardiovascular Health

While swimming and running are great options for getting the best benefits of cardiovascular exercises, swimming has a slight advantage, according to research from Pursan University and the University of Belgrade.

Swimming can lead to the formation of new blood vessels, and you can also usually swim longer than you can run because swimming has a low impact. Also, swimmers typically have larger lung capacity than non-swimmers, which will benefit cardiovascular health.

3. For Muscle Growth

When considering muscle growth through cardio, the choice between running and swimming largely depends on the muscle groups you aim to develop.

Running primarily targets the lower body, focusing on muscles such as the quadriceps, hamstrings, and calves. While it can effectively tone and strengthen these muscles, significant muscle growth may require higher-intensity variations like sprinting.

In contrast, swimming is an excellent option for enhancing upper body strength, particularly in the arms, shoulders, and back. Different strokes—such as freestyle, butterfly, and breaststroke—engage various muscle groups, providing a comprehensive workout that promotes muscle growth and overall fitness.

Also Read: 10 Muscle Building Exercises At Home To Power Up Your Fitness!

4. For Weight Loss

When it comes to weight loss, the key is to burn more calories than you consume, and while running may have a slight edge in calorie burning per minute, it's not necessarily superior to swimming. The effectiveness of either activity for weight loss largely depends on how frequently you engage in it and your personal enjoyment.

For instance, if you find running uninteresting and only do it once a week, your overall calorie expenditure will be lower compared to someone who enjoys swimming and participates in it four to six times a week. Ultimately, the best exercise for weight loss is the one you are more likely to stick with consistently, whether that be running or swimming.

Also Read: Can You Burn 2000 Calories A Day? Try This 7-Day Workout And Daily Walking Plan To Achieve This Target

5. Prevent And Recovery From Injury

If you're recovering from an injury, it's best to choose a low-risk, low-impact exercise, so swimming is perfect. Swimming is a weightless exercise performed in a buoyant environment, reducing pressure on the joints. The buoyancy of the water supports the body and minimises the impact on bones, tendons and ligaments. Because of this, swimming is an excellent option for people with joint issues or a history of injuries.

In contrast, running involves repetitive impact forces that can stress joints, muscles, and bones. Running is more likely than swimming to cause overuse ailments like stress fractures or shin splints.

Also Read: Here Are The Best Exercises For Leg Pain Relief And Fast Recovery!

How Much Swimming Is Equal To 30 Minutes Of Running?

Love swimming but don’t know if it will suffice your daily workout? Wondering if 30 minutes of running is enough? Before you get stuck with running vs swimming again, let me tell you that 30 minutes of freestyle swimming is roughly equivalent to 30 minutes of running at 6.5 miles per hour.

However, the number of calories burned depends on your body weight and training intensity. Swimming freestyle for 30 minutes burns about as many calories as running on a treadmill at 6.5 miles per hour for 30 minutes.

Is Swimming Or Running Better For The Lungs?

Swimming is better for lung health than running. It can significantly enhance cardiorespiratory fitness, offering numerous benefits for overall fitness and well-being. Regular swimming can increase lung capacity and improve the efficiency with which your lungs process air, allowing them to better serve the body's oxygen demands.

This is particularly important as swimming requires breath control; swimmers must time their breaths with their strokes, which helps build both lung capacity and breathing endurance. Unlike runners, who can breathe freely and take in air at will, swimmers develop stamina by adapting to limited breathing opportunities. This unique aspect of swimming not only strengthens respiratory muscles but also promotes better posture and core strength.

Additionally, the warm, humid air often found in indoor pools can be beneficial for individuals with asthma, as it helps keep airways open and reduces symptoms. Overall, swimming encourages a more efficient respiratory system, making it a superior choice for those looking to improve their lung health while engaging in physical activity.

Expert’s Advice

Both swimming and running are good for your health, and as a health expert, I recommend including the one you prefer the most if you wish to improve your cardiovascular endurance while lessening the impact on joints; swimming is a great choice.

However, if you want to burn more calories quickly and enhance stamina, running is the ideal choice. All in all, adopt healthy habits and follow a nutritious diet plan to bring the maximum benefits of these exercises.

Health Expert

Lavina Chauhan

The Final Say

Swimming is a low-impact exercise that is often suitable for people with joint conditions or injuries. On the other hand, running is a comfortable, high-impact exercise. Both can burn calories, strengthen muscles, and improve heart health. So, the winner of this best cardio exercise debate is up to you. Or why not try both exercises for a versatile fitness routine?

FAQs

1. Is running or swimming better for losing belly fat?

Cardio can help you lose weight in conjunction with other lifestyle choices, such as a healthy diet. So, both swimming and running can support your journey to lose belly fat. The key is to make doing one (or both) a habit.

2. Which is better for bone strength?

Running helps with bone health because it's weight-bearing exercise that helps improve bone density. Unlike running, swimming is a low-impact exercise – often recommended for people recovering from injury. Determining the right form of physical activity depends on your physical fitness needs, including those related to joint health.

References

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Running Vs. Swimming: Which Exercise Is Best For Your Fitness Goals?

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