Swimming is a whole-body exercise, which can effectively exercise muscle groups, but the resistance of water is greater than that of air, which makes the energy consumption in swimming relatively high. However, compared with running, swimming is still inefficient in calorie consumption.
Running, especially long-distance running, consumes a lot of calories. Generally speaking, the calories consumed by running 10 km depend on the running speed and personal weight. But it can be roughly estimated that a person weighing 60 kilograms will consume about 600-800 kilocalories to run 10 km.
Comparing the heat consumption of swimming and running, although the heat consumption of swimming for one hour is higher than that of running for half an hour, it takes longer time or higher intensity to reach the heat consumption of running 10 km because the heat consumption efficiency of swimming is relatively low.
To sum up, compared with running 10 km, the heat consumption of swimming for one hour is about 1/3 to 1/2 of running. Therefore, if you want to swim to achieve the same heat consumption as running 10 km, you need to swim for a longer time or with greater intensity.
Benefits of swimming:
1, Enhance cardiopulmonary function: Swimming is an aerobic exercise, which can improve cardiopulmonary function. When swimming, the pressure of water on the chest gradually increases, which makes the heart beat faster and the myocardial contractility stronger, which is helpful to improve the cardiovascular system. At the same time, the resistance of water increases the burden of respiratory muscles, provides sufficient oxygen for the body, and further enhances vital capacity.
2, improve muscle strength and flexibility: the resistance of water is much greater than the air resistance, making swimming a low-impact whole-body exercise. Through the practice of breaststroke, butterfly and other postures, the muscle strength of upper limbs and trunk can be strengthened. At the same time, because of the buoyancy of water, swimming has little influence on joints, which helps to protect joints and improve the flexibility of the body.
3. Improve mental health: Swimming helps to release stress and relax. In water, the body is fully supported, which helps to reduce fatigue and tension. In addition, the low temperature in water helps to promote the brain to release endorphins and other chemicals, thus bringing a sense of tranquility and pleasure and improving emotional state.