Can swimming replace jogging - pool instead of cardio workouts

Master of Sports in Track and Field Athletics, founder of Leader Run running school

Is it possible to replace cardio training with swimming? What is more effective?

Cardio training is a type of physical activity in which the heart works at a faster rate and the source of energy is subcutaneous fat and glycogen. Simply put, an hour-long jog is a cardio workout. Such loads, if performed correctly, have a positive effect on the work of organs, strengthen blood vessels, develop the respiratory system, and increase endurance.

From my point of view, each of the listed types of physical activity can be replaced by swimming and get additional benefits for the body if there are problems with the joints and spine. ⠀

What are the benefits of swimming?

During a swim, all muscle groups are involved, but depending on the style of swimming, the main load can be directed to certain areas. For example, in breaststroke, the swimmer’s legs are the primary focus. Therefore, it can be said that it is the leg muscles that lead in this style.

Another type of swimming – crawl – is the most versatile and fastest style compared to the others. It develops the large and small pectoral muscles, back, shoulders.

Butterfly is the most energy-consuming swimming style because of the greatest strain on the upper body, so this technique is considered great for cardio workouts.

Running also activates and makes the muscles of the whole body work intensively: legs, arms and body. But at the same time in the pool, in addition to burning calories, you can improve posture, harden the body, improve the work of respiratory organs. It is important and the fact that swimming is suitable for those who have problems with joints or spine.

What is more effective for weight loss – swimming or running?

In my opinion, it is wrong to compare these sports. With a competent approach, each of them will bring obvious benefits. If we talk about swimming, at first we should mention that the approach to visiting the pool is individual: for one it is a pastime near the edge of the pool with regular breaks to socialize with friends, for another – a full-fledged workout for 1-2 hours. Depending on the intensity, the body will spend more or less calories.

If you still operate with figures, for an hour of swimming, for example, in the crawl style, a person of average build will spend 550-620 kcal. The higher the load, the more energy is spent.

Also in running – the number of calories burned depends on the style chosen: sprint, middle or long distance running, barrier running, relay race. In amateur sports, for example, it is more common to choose long-distance running – from 3 km and more. However, I recommend such a distance only to those with a body mass index not exceeding 30, otherwise health problems may arise. But long-distance running is effective in the fight against excess weight: 450-500 kcal are consumed in 15 minutes.

Each type has its own load. An important role is played by the athlete’s physique, endurance and general physical fitness, and health. Tentatively, in figures we can give such data:

jogging (8 km/h) – 670 kcal/hour;
running with increased speed (10 km/hour) – 837 kcal/hour;
accelerated running (15 km/hour) – 1213 kcal/hour;
running on the spot – 804 kcal/hour;
uphill running – 915 kcal/hour;
running up stairs – 1613 kcal/hour.

Can running be completely replaced by swimming?

These two sports are not 100% interchangeable. If there is no opportunity to go out for a run, swimming in a pool is a great alternative. When an athlete is injured for various reasons, swimming will also be effective for early rehabilitation. It will strengthen the muscles without putting too much strain on them. In my opinion, swimming should definitely be included in the school program and in the daily schedule of adults to develop general physical fitness.