FLASH
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Summer is the time when swimming becomes one of the most popular physical activities. In addition to providing coolness during hot days, it helps maintain physical shape and control weight during vacations. But is swimming enough to burn fat, or is running a more effective alternative?
Running
Whether it's part of your routine or not, running is considered one of the most effective exercises for heart health and burning calories. It increases blood flow to the muscles, speeds up metabolism, and significantly improves physical fitness.
Trainer Jodie McKnight emphasizes that, although it requires physical and mental preparation, running is one of the best ways to burn calories.
According to Harvard University data, a man weighing about 85 kilograms running at a speed of 10 kilometers per hour burns about 420 calories in 30 minutes, while a woman weighing about 72 kilograms burns approximately 360 calories.
For beginners, McKnight recommends setting a goal of 30 minutes of activity, even if part of the time is spent walking, as well as listening to your favorite music to make the workout more enjoyable.
swimming
Swimming is an activity that engages almost all the muscles of the body. It strengthens the core muscles, activates the arms and legs, increases the heart rate, and helps with weight loss.
Personal trainer Louisa Drake explains that swimming, as a low-impact exercise on the joints, improves muscle strength, blood circulation, and heart and lung function.
Again, Harvard University data shows that a man burns about 252 calories in 30 minutes of swimming at a leisurely pace, while at a vigorous pace he burns up to 420 calories. For women, the figures are about 216 calories at a leisurely pace and 360 calories at a vigorous pace.
Which is more effective?
Compared to calm swimming, running burns more calories and may be more effective for fat loss. However, when swimming is done at a high intensity, the difference between the two activities becomes minimal.
In the end, the best choice is the activity you enjoy the most. By practicing it regularly and with discipline, you will find it easier to lose weight and improve your physical condition.
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