Swimming and running are good sources of aerobic exercise for health which helps to reduce weight. As a vital part of an exercise, running helps to lose weight by burning calories but it may not be the best way for rapidly weight loss. For rapidly weight loss, swimming is the better way because it always burns more calories than running. It should be noted that this relies on the running speed versus swimming speed and it also differs by the stroke that is used while swimming. When swimming is carried out, burning of calories mainly depends on stroke, effort, speed, distance, duration, gender, weight and skill. Running carries full weight of the athlete's body as well as full extent of wind resistance against that body.

Both running and swimming will improve the cardiovascular fitness according to Exercise Physiologists. For maximum results, mix both swimming and running in right amount which results in improved overall endurance for each sport. As a general rule, swimming burns more calories than running. To find a place for swimming is the main drawback of swimming compared to running. Though burning of calories by swimming is more but running increases the heart rate and will help to lose weight. For fitness benefit, combination of both swimming and running gives a more balanced muscle level throughout body than that included only swimming or only running.

Benefits of running:

Running benefits include improved cardiovascular health, potential weight loss, increased muscle mass, increased bone density, and an improved emotional state. Daily running exercise can enhance HDL levels and reduces the risks of cardiovascular disease. Also, it can effectively slow or reverse the effects of aging. It also helps the people for losing weight and staying in shape. Speeds and distances vary for people according to individual health and fitness levels. As many participants in the sport report feeling a thrilled euphoric state which often referred to as a "runner's high”, running can also have psychological benefits. Commonly, running is recommended for clinically depressed people and addicted people as therapy. The runner may want to speed up or run farther as they feel that the distance is no longer challenging.

Benefits of swimming:

As swimming burns more calories than running or cycling at the same intensity, it is an excellent aerobic exercise which uses a large number of muscle groups. Same as running, it also increases heart rate for the full duration. During swimming, breathe becomes harder and entire body works. Heart muscles are strengthened by swimming and so it improves the delivery of oxygen to all parts of body. It also improves flexibility, physique, stamina and balance of the body. When other exercise is carried out with swimming, it serves as a great cross-trainer and so lengthening and strengthening muscles take place. It relaxes you mentally and also relieves the tension.

Swimming is safe for the overweight and elderly people who have lower back and leg problems and also those whose joints cannot handle high-impact sports because it poses no strain on connective tissue or joints. It is also recommended as a therapy exercise because water supports the body. It is also beneficial for pregnant women because it strengthens both abdominal and back muscles and so enables them to better carry their extra weight. Pregnancy related problems like high blood pressure, joint stiffness and discomfort can all be eased by exercising gently in water but consult with your doctor beforehand.

Calories burned:

By swimming:

The approximate calories burned per hour by swimming for a person weighing 150 pounds:

• Swimming moderate effort 272 calories
• Swimming none-lap, leisure 408 calories
• Swimming ocean, river, lake 408 calories
• Swimming backstroke 476 calories
• Swimming laps, moderate to light effort 476 calories
• Swimming sidestroke 544 calories
• Swimming synchronized 544 calories
• Swimming crawl/freestyle, 50 yards per minute 544 calories
• Swimming breaststroke 680 calories
• Swimming fast, vigorous effort 680 calories
• Swimming crawl/freestyle, vigorous effort, fast 748 calories
• Swimming butterfly 748 calories

By running:

The approximate calories burned per hour by running:

• Running at a speed of 12-minute per mile pace burns average 450 to 700 calories
• Running at a speed of 10-minute per mile pace burns average 600 to 850 calories
• Running at a speed of 8-minute per mile pace burns average 800 to 1,200 calories

Pace/Stroke:

Running pace and swimming stroke/effort determines the maximum value of the exercise for people who have same size. Basically, more calories are burned by running at fast speed without going into oxygen dept. The number of calories burned are determined by the more aggressive the stroke (butterfly is most aggressive, side stroke the least) plus the effort (vigorous versus gentle).

Varying Terrain:

Outdoors running involves varying terrain but swimming in a pool is completely reliable across the length of workout. On average, varying terrain makes running workout more severe than average swimming workout. Finally as a result, you burn more calories on running than swimming.

Wind:

Water resistance is more severe than wind resistance but during outdoor running wind has a greater impact than that of water in a swimming pool. In opposition to running into a headwind or tailwind, Swimming in a pool provides a consistent resistance.

Weight:

With their own weight, runners also carry the weight of their clothing and shoes and wind resistance on their runs. The effort-to-weight ratio of swimmers is much narrower than that of runners because swimmers are basically weightless throughout their workouts.

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