If you don't lose weight in June, you'll regret it in July. Regret or not, the fat still needs to be shed. Faced with the scorching heat of June, should you brave the sun and continue running, or dive into the pool and have fun?
Whichever method is more effective for weight loss, that's the one I'll practice! Running vs. swimming, which is the ultimate weight loss tool? This is a complex and profound question.
[Energy Consumption During Exercise]
At the same intensity (heart rate), running and swimming burn about the same amount of calories, with swimming burning slightly more.
When it comes to running, regardless of speed, the calories burned per kilometer are generally consistent. Many studies have shown that an average-weight person burns about 100 calories per mile.
If you weigh more or have lower running efficiency, this number will be higher. However, running faster does not necessarily mean burning more calories.
David Swain, a professor of exercise science at Old Dominion University, says, 'How fast you run doesn't matter.' Whether you run fast or slow, the calories burned per kilometer are roughly the same. In general, if you run faster, you can cover more distance in the same amount of time, thus burning more fat in that period.
For the same distance, swimming requires more energy than running. This is because water resistance is greater than air resistance, and the faster you swim, the greater the resistance. Additionally, more energy is needed to maintain body temperature in water, as heat loss occurs faster in water than in air, especially in colder water.
Swimming speeds up metabolism significantly, burning 1100 kilojoules in just 30 minutes. This increased metabolic rate continues for a while even after you leave the water, making swimming an ideal weight loss method.
There are many uncertainties with these factors, so it's not easy to directly compare the calorie consumption of running 1 kilometer to swimming. The key is that running 1 kilometer is simple, but swimming 1 kilometer is not.
TIPS: Long-duration slow running burns more fat than short-duration fast running.
[Post-Exercise Hunger]
Exercise intensity is crucial for both energy consumption and post-exercise hunger. For those looking to lose weight, more exercise doesn't necessarily mean better results.
British researchers have found that different sports like jogging and swimming lead to different levels of hunger and cravings for different types of food.
For example, people usually don't feel hungry after jogging and prefer to eat water-rich but less filling foods like fruits. However, after swimming, people often feel hungry and crave high-fat foods. Additionally, swimming in cold water increases hunger and the desire for high-fat foods, whereas running in warm weather has the opposite effect.
Swimming, especially in cold water, triggers the body to store fat for insulation, leading to increased appetite and unintentional calorie intake post-exercise. Therefore, overall fat loss from swimming may be less effective than running, unless you constantly control your appetite.
TIPS: Controlling your appetite after exercise is crucial.
[Long-Term Exercise Injuries]
Running has many benefits, but it can be hard on the knees, especially for those who are overweight.
When running, the joints endure forces equivalent to 2.5 times your body weight. Repeated stress on the joints can eventually impair their function, with the ankle and knee joints being the most vulnerable due to poor core stability of the hips. Wearing knee or ankle braces can protect old injuries, but new weak points may emerge, worsening the problem.
Swimming reduces the pressure on the ankle and knee joints, which are most prone to injury in overweight individuals. The posture in swimming means these joints don't experience ground impact forces.
However, frequent swimming can increase the risk of shoulder joint wear and tear. Swimming, especially freestyle and backstroke, involves significant shoulder rotation, which can lead to joint damage over time.
Therefore, for overweight individuals, running imposes a heavy load on the body (especially the lower limbs and waist), reducing exercise capacity, causing fatigue, and diminishing interest in weight loss exercises.
TIPS: If you are overweight, consider starting with swimming. Once your body adapts to the exercise intensity, gradually set running goals.
[Fun Factor]
Indeed, running and swimming are two of the most boring exercises in the world.
So, what's the point of comparing the fun factor of these two boring exercises? Because whether you want to stick to running or swimming, you must first acknowledge that both are boring.
To combat the boredom of running, you can listen to music while running, try different running routes each time, or join a running group to meet like-minded runners...
As for combating the boredom of swimming, the only suggestion I have is to learn different swimming strokes. Progress is the best motivation.
[Conclusion]
If possible, it's best to alternate between swimming and running for weight loss. You can also combine other weight loss exercises to reduce the side effects on your body and increase the fun.