Swimming and running are the most effective ways to lose weight. The body is the foundation of our life. Many people will choose these two sports when they lose weight. Finally, swimming and running are the most effective ways to lose weight. Next, let's see which one is the most effective.

Which is the most effective way to lose weight, swimming or running? 1 1. From the energy consumption point of view, at the same intensity (heart rate), the calories consumed by the two are similar, and swimming is slightly higher than running.

2. From the point of view of protecting joints, swimming can reduce the pressure on waist joints and knee joints. These two joints are most likely to be damaged by overweight people. The swimming posture determines that these joints do not need to be impacted by the ground. Running will greatly increase the pressure on these two joints. But swimming too often will increase the chance of shoulder joint wear. Especially freestyle and backstroke, because these two strokes have a great rotation of the shoulder joint.

3. From the overall weight loss effect, swimming, especially swimming in cold water, is stimulated by cold, which will protectively store fat to keep warm, thus causing a great increase in appetite after exercise, and then unconsciously increasing calorie intake. Therefore, the overall fat reduction effect is not as good as running. Unless you stay awake and control your appetite. Or you have the habit of keeping a diet diary. Of course, this requires a strong will to complete.

Swimming is a whole-body exercise. It is reasonable to swim in the water for 1 to 1 half an hour every day when you are well prepared for activities on the road. If you swim too long and exercise too much, your body will consume more fat and your appetite will increase accordingly. If you control your appetite, swimming for a long time will cause hypoglycemia, dizziness and nausea.

The latest research in Britain has relieved these people's worries: instead of "the more you exercise, the more you eat", jogging is a kind of exercise that can achieve the exercise effect without eating or drinking after exercise.

Experts pointed out that in addition to choosing sports, the intensity of exercise is also very important for energy consumption and hunger after exercise. For example, people who want to lose weight may not achieve the expected effect with a large amount of exercise. British scholars have found that after jogging, swimming and other different sports, people's hunger is different, and the types of food they want to eat are obviously different. For example, people usually don't feel hungry after jogging. They just want to eat fruits and other foods that contain a lot of water but are not easy to fill their stomachs. But after swimming, I usually feel hungry and want to eat some food with high fat content. In addition, if you swim in cold water, people will feel hungrier and want to eat high-fat food; Running in warm weather is the opposite.

Experts point out that hunger after exercise is directly related to energy consumption. The greater the energy consumption, the more the body needs to replenish energy, and the stronger the hunger, which is also a kind of self-protection of the body.

Generally speaking, people who exercise moderately will not feel hungry. However, if the intensity of exercise is relatively high, people after exercise will easily feel hungry and eat more. Swimming, for example, consumes more energy than brisk walking and jogging in the same period of time. Therefore, the same exercise, different intensity to achieve different goals. If thin people want to exercise, they must increase their intensity; People who want to lose weight should exercise properly, and don't feel hungry after exercise. Instead, eating too much is counterproductive.

In addition, the diet after exercise is also particular. Experts remind people that after exercise, they should drink more water and drink more times, and the water temperature should not be too cold. At the same time, we should pay attention to supplement sugar and electrolyte, so the food after exercise should be mainly carbohydrates. Generally speaking, if the exercise time does not exceed 1 hour, then the diet can follow the usual standards. Judging from the time to start eating after exercise, if the intensity of exercise is relatively high, it is best to eat about 45 minutes or more after exercise. If the intensity of exercise is not great, you can eat about half an hour after exercise.

Which is the most effective way to lose weight, swimming or running? Both running and swimming are aerobic exercises, which have a good weight loss effect when reaching a certain amount of exercise, but the running intensity is too high, and the calf is easy to grow muscle blocks, and it will cause certain damage to the knee. Girls who don't want to lose weight can choose swimming to lose weight.

Running to lose weight is faster and easier to stick to.

The advantage of swimming to lose weight is that it will not cause damage to joints and muscles, but the disadvantage is that the speed of losing weight is not as fast as running. Considering the actual situation, swimming must have a swimming pool, and the water in the swimming pool is not good for the skin. Running only needs a pair of sneakers. Comparatively speaking, running to lose weight is more convenient and easier to stick to. You know, exercise to lose weight mainly depends on persistence.

Which consumes more calories, swimming or running?

Running (8 km/h) consumes 555 calories and swimming (3 km/h) consumes 550 calories. Because the calories consumed are closely related to swimming speed and running speed, it can't be said that running consumes more calories than swimming.

As far as the amount of sweating is concerned, running sweats more, but this is mainly caused by the fact that the body is in the swimming pool and the heat dissipation is faster when swimming.

How long does it take to lose weight by running or swimming every day?

Exercise to lose weight is not as long as possible, too high intensity will damage health, so it is necessary to arrange exercise intensity reasonably.

When swimming, the skin is soaked in water. In order to avoid skin whitening, the continuous swimming time should not exceed 1 hour. It is usually recommended to take 40 minutes each time, and the frequency should be controlled at 3-4 times a week. This can give the skin and body a time to adjust and rest.

Running has a certain effect on your knees. Don't pursue high speed when running. There is no need to run every day. Running every other day and running at a constant speed of 7-9 kilometers per hour 1 hour is the best way to lose weight.

How many pounds can you lose by running or swimming 1 month?

It is best to combine a variety of exercises to lose weight, which can not only stimulate different parts to burn fat, but also avoid excessive exercise intensity of local joints or muscles. So if you can swim and run for a day, the weight loss effect is the best. Some netizens tried the combination of "swimming+running" to lose weight and insisted on losing 6 pounds a month.