Running or swimming is an aerobic exercise, both of which have great effects on physical exercise and fat burning. Which one is more suitable for you needs careful study. Share with you which is faster, running or swimming?

Running to lose weight faster or swimming to lose weight faster 1 1, consuming energy.

At the same intensity (heart rate), the calories consumed by both are similar, and swimming is slightly higher than running.

2. Joint protection

Swimming can relieve the pressure on the waist and knees. 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, weight loss effect

Exercise intensity 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, while running in warm weather is the opposite.

Swimming, especially swimming in cold water, when the body is stimulated by cold, it will protectively store fat to keep warm, which will lead to a great increase in appetite after exercise, and then unconsciously increase 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. At the same intensity (heart rate), the calories consumed by both are similar, and swimming is slightly higher than running.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.

When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

So what should we pay attention to when swimming to lose weight?

1. Don't eat too much before swimming, or you will feel uncomfortable.

After swimming, I feel hungry and my appetite is wide open. You can't lose weight if you eat too much. Therefore, it is best not to eat too much after swimming, and it will be absorbed quickly.

3, it is best to go swimming at night, eat something that doesn't provide energy after swimming, eat less, and then go to bed early. Lack of sleep affects weight loss, because during sleep, the body will automatically secrete enzymes that are beneficial to weight loss and fat decomposition. Lack of sleep can lead to obesity. Swimming at night will be very tired, help you sleep, and will not affect your daily life.

4, swimming consumes a lot of physical strength, it is best to have a recovery time every other day.

5. Before swimming, you must make preparations and pay attention to safety to prevent accidents.

6. A swimming exercise lasting 2-3 hours can reduce 1-2 kg, most of which is water and a small amount is fat. Therefore, 500- 1000ml of liquid should be added during the interval of swimming to keep the water in the body and maintain the acid-base balance.

What should I pay attention to when running to lose weight?

1, don't mistakenly think that the more intense the activity, the better the weight loss effect. It is wrong to care only about the calories consumed by each activity. It is very suitable for ordinary jogging to be controlled at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will form an excessive burden on the calves and knees.

2. Stretching after activity is the key point of calf shaping. Stand one arm away from the wall, then put your hands on the wall with your body at an angle of 30 degrees. Confrontation for 5 minutes, I feel that the muscles of my calf are infinitely stretched.

3. Soak the calf in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves, and massage your calves with lotion after soaking.

4. Running time should not be too short or too long. Aerobic activities should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the slimming effect will not be achieved. But if the time is too long, it will cause muscle strain and even joint wear, leaving health problems for the body.

5. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

Running to lose weight faster or swimming to lose weight faster 2 jogging: 300 calories per half hour.

Swimming: Consume 175 calories every half hour.

Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.

Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.

Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.

Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.

Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.

Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.

Daily calories: Adults need calories every day.

Daily calorie requirement for adults =

The basic heat required for basic metabolism of human body+the heat required for physical activity+the heat required for digesting food.

Heat required for digesting food = 10% x (minimum heat required for basic metabolism of human body+heat required for physical activity)

Daily caloric requirement of adults = 1. 1 x (minimum basal caloric requirement for basic metabolism of human body+caloric requirement for physical activity).

Daily calorie requirement of adults

Male: 9250- 10090KJ

Female: 7980-8820 kJ

Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the least energy to maintain normal life activities.

A simple algorithm for basic calorie metabolism of human body

Woman: basic calories = weight (kg) x 9

Man: basic calorie (kcal) = weight (kg) x 10.

Accurate calculation of basic calories required for basic metabolism of human body

female

Age formula

18- 30 years old 14. 6 x weight (kg) +450

3 1- 60 years old 8. 6 x weight (kg) +830

Over 60 years old 10. 4 x weight (kg) +600

man

18- 30 years old 15. 2 x weight (kg) +680

3 1- 60 years old 1 1.5 x body weight (kg) +830

Over 60 years old 13.4 x body weight (kg) +490

Running to lose weight faster or swimming to lose weight faster 3 parts to lose weight.

The biggest similarity between running and swimming belongs to whole-body exercise. Because the posture of the body is different during exercise, the parts to lose weight will be different. For running, whether running or jogging, the posture of the body is the same. Our legs need to land constantly, and the customer's resistance comes from action. At the same time, the arm will always swing back and forth. In addition, the focus is on the strength of the legs and waist, and the arm is only an auxiliary function, so the effect on stovepipe is obvious.

Used for swimming and fitness. No matter what kind of swimming posture, arm strength is mainly the driving force of swimming, legs become auxiliary movements, and freestyle arm strength accounts for a large proportion, so swimming can reduce arm fat and make your body better.

Weight reduction efficiency

On the one hand, if you compare the weight loss efficiency, both of them are 30 minutes of training, which belongs to long-term exercise, so the exercise frequency will not be too fast, and the fat burning speed is basically the same. Because of the different environment, the speed of burning body fat still has a certain gap. The temperature of the swimming pool is generally stable at around 25 degrees Celsius, and the temperature of our human body is around 37 degrees Celsius. Therefore, when swimming in the water, due to the reasons of body temperature and water temperature, for running, it is generally to maintain normal physical standards. If both of them insist on 30 minutes of exercise, swimming may have a better weight loss effect under the same conditions.

otherwise

When swimming, breathing can only be achieved by the number of times you come out of the water each time. If the frequency of breathing slows down or the amount of air breathed each time increases, the time spent in the lungs will be prolonged, which is beneficial to the mutual conversion of oxygen and carbon dioxide, improving the vital capacity from the side, and also enabling our muscles to get enough oxygen.

For running, although it can effectively achieve the so-called work efficiency, because the breathing frequency is not controlled, the faster the breathing, the smaller the vital capacity, the lower the transfer rate of oxygen and carbon dioxide, and the chicken can not get enough oxygen supply, which is also the difference between the two.

There is still a gap between people who run for 30 minutes and those who swim for 30 minutes to lose weight, but overall, swimming is better. However, due to the limited venue equipment, there is no running and free control, so the exercise that suits you is the best, and the key is to look at your own conditions. Running is more suitable for ordinary people.