Swimming and running are both excellent forms of cardiovascular exercise. After all, they account for two-thirds of a triathlon. Both are great ways to boost your cardio fitness and burn calories.
Swimming boosts your heart rate, strengthens and tones your upper and lower body muscles, and burns calories, all while remaining a low-impact form of exercise.
Running tones your lower body, torches calories and, because it’s considered a weight-bearing workout, helps prevent bone loss, too.
Still not sure if you should jump in the pool or hit the trail for a run? No problem. In this article, we’ll cover everything you need to know about the benefits of swimming and running, and how to decide which one may be better suited to you.
Swimming, running, and calorie burn
When it comes to the number of calories you can burn while swimming or running, you first have to understand that calorie burn is based on several factors, including your weight and the intensity of the exercise.
According to Harvard Medical School, the calorie burn for swimming versus running is estimated as follows, based on body weight and 30 minutes of activity.
Activity (30 mins)
125 pounds
155 pounds
185 pounds
Swimming, leisurely pace
180
223
266
Swimming, vigorous pace
300
372
444
Running, 5 mph pace (12 min/mile)
240
298
355
Running, 7.5 mph (8 min/mile)
375
465
555
For more specific calculations, you can use an online activity calorie counter such as this one from the American Council on Exercise.
Is swimming or running better for burning fat?
As far as burning fat, physical therapist Jena Gatses, PT, DPT, LMT, SFMA, CSCS, says there are many variables to consider.
“Interval training is one way a person can ensure they’re burning more calories and, as a result, reducing body and belly fat,” she said.
High-intensity interval training (HIIT) involves short bursts of vigorous exercise followed by low-intensity recovery periods. Although you work out for less time, research has shown that this type of workout offers similar health benefits as twice as much moderate-intensity activity.
According to Gatses, you can do high-intensity interval training workouts with both running and swimming.
“The total calories you burn are based on the intensity of the exercise, which is linked directly to your heart rate. When you perform sprints, for example, you elevate your heart rate to extreme ranges for short periods of time,” she said.
That’s why performing several sprints with shorter rest periods can be extremely beneficial for burning calories and fat.
With that in mind, it’s a toss-up as to whether running or swimming is better for burning fat.
What you need to consider is:
the intensity at which you’re exercising
how high you elevate your heart rate and keep it elevated
the duration of the workout
The bottom line is both running and swimming are effective exercise options for burning calories and fat.
1 thought on “Swimming vs. Running: Which One Is Right for You?”
1 thought on “Swimming vs. Running: Which One Is Right for You?”