Affects Of Not Enough Oxygen Flowing Through Your Body The Benefits of Swimming Over Running

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The Benefits of Swimming Over Running

Whether you choose to run or swim, they both help you lose weight and improve cardio fitness. The benefits of swimming outweigh running for many reasons.

What is good about swimming?

  • Resistive effect in water – strengthens the body

  • Burns calories

  • Lowers Blood Pressure – A good cardiovascular workout without stressing the heart.

  • Weightlessness of water – joints are not stressed, spine is elongated

resistance effect

A great natural benefit of swimming is the resistance effect. Water is 1000 times denser than air, so when you swim, it’s like weight training without dumbbells. Water itself is your weight training.

When you swim, you get a full-body workout that puts less stress on your joints. You engage the upper and lower body muscles. It includes legs, core, upper and lower back, arms, shoulders and chest.

As with weight training, swimming engages and tones muscles through resistance. While running is a great cardio workout, it does little to build a dynamic muscular body.

Burns calories

Moderate-intensity exercise is classified as keeping your heart rate at 50-70% of your maximum heart rate.

A vigorous workout is performed at 70-85% of maximum heart rate. After an intense 30-minute breaststroke swim, you can burn 300 calories. This may vary depending on your weight. The heavier you are, the more calories you burn. By adding 500 calories more than you eat each day, you can lose a pound of fat in a week. Okay, it doesn’t sound like much. But think long term. After a month you can lose around 4-5 pounds – almost half a stone. Multiply that by 6 months and you’ve lost 2 stone of body fat.

Why does swimming help the heart work more efficiently?

When the body is in an upright position (eg, running or jumping), the heart has to work harder to pump blood and oxygen to and from the lower side. This increased demand on the heart can cause blood pressure to rise – not good for the heart.

The American College of Sports Medicine states: ‘Swimming improves cardiovascular function without causing a large increase in blood pressure.’ As the body is in a horizontal position while swimming, the heart has to work equally hard. There is almost no gravity, so blood pressure remains low.

Weightlessness of water

Another benefit of swimming is the weightlessness effect of water. At the end of each stroke – breaststroke, freestyle, etc., your body is stretched. Because water holds your body, it enables you to stretch as you move. The spine can then lengthen, increasing the distance between the vertebrae.

Because of this spinal lengthening effect, physiotherapists encourage patients with disc problems to swim. This takes the pressure off the discs.

Benefits and dangers of running

Running has many benefits in general.

This reduces the chances of contractions:-

  • Type 2 diabetes

  • depression

  • Cardiovascular disease

It improves:-

  • Bone density

  • Weight control

The risks of running long distances without a supervising coach must be considered. They can advise you on nutrition, rest and good running technique. For safety reasons:- Medical examination should be done to detect heart condition, biomechanical problems or other risk factors.

Running a marathon boosts the immune system. The body produces more cortisol to reduce inflammation. Runners are advised to increase vitamin C, get plenty of sleep and avoid external stress. It helps in recovery and boosts immunity.

To sum up

I don’t want to give up what runners love to do. Its health benefits are undeniable. However, long distance running puts a lot of stress on the ankle, hip and knee joints.

Swimming has benefits for strength, weight loss, less joint stress, and cardiovascular endurance.

There are no negative points about swimming other than the need to learn to swim. This can be a problem for many who were not introduced to water at a young age. I say, it’s never too late to learn. Swimming lessons aren’t expensive and there are plenty of instructors poolside wherever you choose.

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