Swimming is great resistance training. Water creates 12 to 14 percent more resistance than air. Swimming puts very little pressure on your joints and is a good workout at any age.
Categories: Health and Nutrition. Tags: Health. Related Articles. Essential Medical Needs for Masters Swimmers. Michele Tuttle, RDN. A swimmer doing one length a minute could finish this workout in 40 minutes. If this workout were done four days a week, you could easily meet the weekly to minutes of moderate-intensity aerobic exercise recommended by the Office of Disease Prevention and Health Promotion. If you were to try running the same distance at a pace of 5 mph, you would be done in a little over six minutes.
As you can see, you would need to run much farther than you swim to get the same recommended minutes of exercise! Read More: Swimming Vs. Running for Exercise. You might be wondering about how many calories swimming burns versus running. If a pound man were to run at 5 mph and complete 5 miles, he would burn calories. If that same pound man were to spend an hour swimming slow freestyle laps, he would burn calories.
The number of calories a person burns will vary based on the person's weight and the intensity of their workout. Per this swimming-to-running conversion, swimming constitutes a vigorous activity, and approximately 25 minutes of swimming is equal to about 3 miles of running.
If you regularly run 5 miles, you would want to swim for approximately 42 minutes to get an equivalent workout. Read More: Calories Burned in Swimming vs. Now let's do the math for a timed workout.
Tweet Site Map. These two sports are both non-weight-bearing activities, simply meaning that you are not using your entire body to support the full weight of your body, as you do with running.
To figure out the amount of time you should engage in a specific cross training activity you need to know the time comparisons between the sports that will ultimately provide the ratios.
It also allows you to add intensity to your training without putting extra stress on your leg muscles. Although it is best to use cycling as an "active-recovery" day of exercise whereby you cycle at a moderate pace one that would equal an easy run you can also do intervals on a bike. This is beneficial to your training because it enables you to get a high intensity workout, without the impact of running. At to pace, you'd be running 24 to 30 minutes respectively for approximately a three-mile run to equate to nine miles of biking.
Try to maintain a cadence of 90 revolutions per minute rpm that will mimic the optimal stride rate for running of 90 single footsteps per minute. Aim for an intensity of 15 to 18 miles per hour. Just like in running, if you are cycling outside you will encounter wind and air resistance that will be harder than indoor cycling.
0コメント