Prostate Treatment (Health Walking, Running, Swimming). How many calories are burned when walking and other activities

15.10.201927.05.2017

Two types - running and swimming - are constantly competing with each other. In front of people trying to lead healthy lifestyle life is faced with a dilemma: what kind of sport to engage in, striving to achieve ideal weight? After all, it is quite obvious that it is possible both in the pool and in the hall, but which method is more effective and in whose favor to make a choice? Let's try to figure out what better running or swimming?

Counting calories

As you know, the easiest way to burn a certain number of calories is to load your own. The best way to do this is to run, which allows you to achieve maximum effect and much faster than expected. water activities also bear fruit, but only an athlete burns about a thousand calories per hour.

It should be understood that any medal has two sides: running. Such active loads require significant physical training and, therefore, they will face a huge number of difficulties when they first step on the track. There are no such problems in a swimming situation- it is available to almost everyone.

Resistance: how important is it?

When we start training, we rarely think about what we will have to face. The thought of the need to overcome the resistance of water or air seems harmless only at first, then the understanding comes: it is really difficult.

Of course, water resistance during swimming is much higher than air resistance when running, but there is also a subtlety: on load level significantly affected by weather conditions. Running in a pleasant breeze is one thing, but tearing through the harsh winds is quite another.

In the pool, the water resistance is always the same, difficulties can only arise in open water. In addition, people hardly feel own weight, diving into the water column, hence the load is much less.

Additional loads

Running includes additional loads, such as the weight of the clothes and . Even a well-chosen suit will create certain difficulties, the understanding of which will come with time. Swimmers do not face such a problem - they only work With own weight , which naturally becomes much smaller thanks to water support.

For the sake of justice, it is worth noting that it is rather difficult to say what can be considered a disadvantage here, and what can be considered an advantage, because active classes sports become more effective due to weights.

Only one thing can be decided for sure: people with overweight at least at first, you will need a gentle regimen and an individual training program.

Environment

Experienced runners will not let you lie - it is more useful, but not always more pleasant. The environment consists of the congestion of the streets, the flow of people, exhaust gases and the condition of the roadway. All together forms a single picture and brings to a person’s life either the pleasure of sports or the desire to urgently change the type of activity.

For swimmers, this is much easier - training in the pool always takes place in equally comfortable conditions, without unnecessary, vicious dogs and car horns. However, the obstacles inherent in running stimulate a more active, which means they make classes somewhat more effective. Chasing comfort or losing weight is a personal matter for everyone.

What are the benefits of water?

Swimming like way to strengthen the body, has been known since ancient times. Many famous trainers, when advising clients on solving a number of cosmetic or medical problems, specifically exercises in the pool, arguing that swimming:

Completely safe for health. Due to its physical properties, water is able to restrain human movements, slow down their speed and thereby prevent any injury;
Guarantees massage effect. Water flows around body fat and exerts some pressure, allowing to achieve the effect of losing weight and;
It supplies additional oxygen to the lungs, and it is instantly absorbed by the blood and accelerates the process of destruction of persistent fat deposits concentrated in the collar zone, and;
It makes it possible to accelerate with the help of special ones that increase the volume of fat cells processed by the body;
Improves the formation of blood cells and blood circulation itself;
Improves body tone gives a boost of energy and gives a good mood.

Together with, swimming will help improve metabolism and lead to weight loss over time. At correct execution exercises in the water, the result will be stable, keeping the desired bar will not be any problem. If running requires an athlete to go through many inconveniences to keep fit, then you can only visit the pool a couple of times a week.

What are the benefits of running?

Running is considered one of the most beneficial species sports. It belongs to the category, because we run with early childhood. In order to deal with such a load, you do not need a special place or special equipment, only nature outside the window is enough and comfortable clothes. The main advantages of this sport include:

Everyone's work. Running involves the whole body in the process, which means that a huge amount of energy is expended;
Strengthening the cardiovascular system. This type sports not only gives, but also turns out. Running, you carry out the prevention of diseases of the lungs and heart;
Change in biochemical composition of blood, elimination of oxygen starvation and, as a result, a decrease in the risk of developing cancer cells;
Stimulation of metabolism.

With the help of running, you can get your body in shape and forget about many chronic diseases forever. However, stand up treadmill or a brisk step on Fresh air maybe not everyone. People suffering from diseases of the lungs or heart should not experiment with their own body and risk one's health without doctor's approval.

Swimming or running: making the final choice

So, having dealt with a huge number of sports nuances, you should make a choice, taking into account your own inclinations, goals and aspirations.

If you want to improve your well-being and have fun, go to the modern pool. Even rare activities in the water make a person happier and more beautiful - they improve mood, tighten the skin, get rid of cellulite and train the main muscles.

But if your goal is weight loss, and you are aware that you need to get rid of significant weight, then you will have to buy. Jogging will require a responsible approach, consultations with doctors and coaches, drawing up individual program and the purchase of a special suit, but also the effect with ease will exceed expectations. Running will change your body and possibly your attitude towards the body. Learn to take care of yourself and Healthy food, because only a set of measures will keep the result.

Experts assure that the ideal option is combination of running and swimming, alternating workouts and reasonable limits in both sports. However, not everyone can afford versatile activities, so it remains to rely only on sensations.

Video. Running or swimming?

So, before I jump into all sorts of explanations, let me just say the conclusions.

Swimming is not the most effective way to lose weight and certainly not the most effective way to burn body fat.

When we try to burn fat with cardio exercises, that is, running, swimming, elliptical, etc. Firstly, none of these loads can be taken as a way to spend calories, this is fundamentally wrong, we are not losing weight due to this. Because it is easier to create a calorie deficit when we spend more than we consume by 10-15% by cutting food, rather than winding circles or kilometers in the pool.

Secondly, we begin to burn fat only under certain conditions, namely: first, it must go through a period when we deplete the reserves of glucose and glycogen in the muscles and blood, and after that, our pulse will have to be in a certain fat burning zone, at which the mechanism of oxidation of fatty acids will start. Our entire body, including in this matter, runs on ATP (adesine triphosphate).

adenosine triphosphate

Nucleoside triphosphate, which is of great importance in the exchange of energy and substances in organisms. ATP is a universal source of energy for all biochemical processes occurring in living systems. ATP is our energy bargaining chip. Whatever happens to us, the fuel for your muscles and in general for all processes in our body is always ATP. So, when we run out of glucose and glycogen as a source of fuel in the muscles, the body needs to take energy from somewhere. And if our pulse is in this very zone of fat burning (there is such a conditional formula 220 minus age multiplied by 0.7), and at the same time you continue to exercise and the reserves of glucose and glycogen in the blood are depleted, the body is in order to resynthesize ATP (adesine triphosphate) begins to use fatty acids. From this moment on, we begin to burn fat, and only from this moment on, we are in the process of fat burning. So…

Why is swimming not a very convenient way to lose weight?

Professional swimmers burn a wild amount of calories, but they don't look like bodybuilders and they have enough subcutaneous fat. They have no cubes on the press, no relief veins, but what's the matter? And that in order to start burning fat, and not just burn calories, you need to monitor your heart rate zone.

You will not swim along the track, keep your finger on the pulse and count. That is, when swimming, the control of this pulse zone somewhat difficult. And the second point is that you are in the water, usually with a not very high temperature. A cascade of mechanisms is launched, which prevents increased heat transfer. The body prevents heat from escaping through the surface with which the water comes into contact. As a result, blood supply is disturbed in the subcutaneous fat and the body tries to keep warm. That is why athletes who are on the podium have this subcutaneous fat layer.

We talked about how you can lose weight better with cardio loads, when you can completely control your heart rate zone and, if necessary, warm up.

In addition, we have another way to lose weight, which does not affect the formation of adesine triphosphate through the oxidation of fatty acids. This is any anaerobic training. See what stayers look like = runners on long distances, and look closely at how the sprinters - short distances. It's like day and night.

With short anaerobic loads, the principle of fat burning is completely different.

(for example, sprinting - 100 m)

It is that you:

a) increase oxygen consumption, that is, when we have the formation of this very ATP not due to the oxidation of fatty acids, but due to direct anaerobic glycolysis, that is, we take glucose and without the help of oxygen, we get 2 ATP molecules;

b) any anaerobic load (constant muscle work lasts less than 3-5 minutes) leads to a monstrous increase in the sensitivity of muscle tissue to insulin, which causes a corresponding decrease in insulin secretion. This leads to the fact that the pancreas can safely secrete less insulin to cover the needs of the body, which results in improved fat burning, that is, it is much easier to burn fat with a lower level of insulin in the blood.

Conclusions:

if we consider running and swimming as ways to lose weight, especially burning subcutaneous fat, swimming, of course, loses.

Because it is very difficult to control the pulse zone, which must be controlled if we want to start the process of aerobic oxidation of fatty acids, being in a cold environment, the body reduces heat loss, thereby reducing the permeability of capillary vessels in the subcutaneous layer, thereby interfering with the fat burning process.

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Running or swimming, which is more effective and better for weight loss?

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Contraindications for running

Running is a rather intense sport that puts a strain on the heart, muscles, joints and the whole body. He contraindicated if you have a history of at least one of these diseases:

transferred myocardial infarction;
heart disease;
stroke;
angina;
tachycardia;
improper circulation;
bronchitis with asthma;
lung diseases;
arthritis, arthrosis and polyarthritis;
osteochondrosis;
glaucoma;
intervertebral hernia;
chronic diseases in the period of exacerbation.

Attention! In the presence of any of the above pathologies, it is necessary consult a doctor.

people leading sedentary lifestyle often have excess weight . Due to lack physical activity they find it difficult to run. Big weight negatively affects the joints, and while running, the detrimental effect increases several times. Therefore, with a weight more than 120 kilograms training should begin with small loads.

Ulcers it will be more difficult to run due to poor stomach function. With serious pathologies of the cardiovascular system mandatory consultation with a cardiologist. If there are diseases of the joints of the legs, then you need to run exclusively in high-quality shock-absorbing shoes and always on a soft surface, as running in sneakers on asphalt can worsen the situation. In addition, there are many diseases of internal organs, at which such a load is contraindicated.

Comparisons of running with other types of training: which is better for weight loss

There are many sports that are effective for weight loss.

Fast walk

While walking, they mainly work calf muscles , while running muscles of the chest, back, shoulder girdle, thighs and buttocks.
When walking, the spine and joints experience the least load than when running.
Walking is safer it has a mild and gentle effect on the human body. Running is not only traumatic, but also heavily burdens the heart, lungs, joints and spine.
If you need to lose weight quickly, then you definitely need to give preference to running. Walking to achieve the same result, you will need much more time.
Walking promotes relaxation, I will set in the right mood and reflection, and running helps to get rid of sad thoughts.

Pros and cons of running and walking

Basically, running and walking are very similar types of exercise. The difference is only to varying degrees of severity. While running, the muscles of the chest, back, shoulder girdle, abs, hips and buttocks are included in the work. When walking, the spine does not experience any special load, the knees are not loaded, the calf muscles are more involved.

The main advantage of walking- relative convenience in contrast to running. Walking will fit freely into the usual schedule. If the job is close to home, you can skip the bus and walk to work, or refrain from using the elevator and take the stairs. Due to low intensity while walking poor fat burning. And running, thanks to the high intensity, perfectly eliminates fat reserves.

Photo 1. Walking with Scandinavian sticks. It can be a good alternative to running for weight loss.

These two types have the same dignity: they improve metabolism. A poor metabolism is the main problem of overweight people.

Jumping rope or running: which is more effective

The main differences are intensity and duration of physical activity. During jumps, the emphasis falls on the toe of the foot, and when jogging, the blow is softened due to a smooth roll from heel to toe. Therefore, running is not so traumatic.

Important! To achieve the effect, jogging must be given to 45-60 minutes daily. Rope jumping - half an hour once a day.

Pros and cons of running and jumping rope

While jumping rope the muscles of the arms, shoulders, body, legs are involved. And although the main load falls on the calf muscles, quadriceps, hamstrings are also actively involved in the process. Constant jumping rope increases the strength of the legs and knees.

To keep the balance muscles involved in jumping chest, back and arms. When turning the rope, the forearms, triceps, biceps and shoulders are included in the work.

Pros of running:

heals the heart muscle;
strengthens muscle corset;
relieves excess weight;
does not require large financial costs.

Cons of running:

in order not to harm the heart, it is imperative to observe the recommended heart rate;
high percentage of knee injuries;

Pros of jumping rope:

for an hour of jumping you can burn from 1 thousand to 1200 kcal;
improves coordination, balance, agility;
keep the muscles of the legs, arms, buttocks, shoulders, abdomen and back in good shape;
reduce the volume of the lower body;
affordable cost.

Cons of jumping rope:

loaded knee joints and ligaments;
quite a lot of space is needed;
when not correct technique the back and lower back are very loaded.

If the goal is only to lose weight, then great results can be achieved by running. Jumping rope can be more effective than jogging, but only with the ability to jump at a high pace.

Swimming

You can run almost anywhere and anytime, while swimming requires a pool, which not everyone can afford to visit.

Pros and cons of running and swimming

Percentage of energy expended while running only slightly ahead of swimming.

However, the end result of weight loss during swimming is generally low, since after them there is a feeling of hunger and without nutrition control, the results of the training will go down the drain.

Water softens the load on the joints and spine, for this reason this sport is recommended. fat people, the elderly, as well as those who have sore joints. With the correct technique of movements, injuries during swimming are almost zero, unlike running, where the joints and spine are heavily loaded.

While sailing all muscle groups involved and not just the legs, as when running. Alternation and relaxation occurs different groups muscles, which has a beneficial effect on performance and strength. In water, the static stress of the body is not so great, . Active footwork while swimming prevents the development of flat feet.

Running will become effective tool to combat excess weight, but for overweight and people in poor physical shape there is a high risk of injury, it is quite difficult for them to achieve the desired result. Swimming, on the contrary, is recommended as much as possible for overweight people, as the safest sport for them.

But despite the cumulative load on the various muscles of the body, it has a slight final effect of losing weight. Therefore, choosing between two sports, you must consider your weight, physical form, the presence of contraindications and injuries, age, individual preferences. Experts recommend the best option - combine jogging and swimming.

Photo 2. Different styles of swimming: crawl and breaststroke are shown on top, butterfly and backstroke are shown on the bottom.

How much better is cycling than jogging?

Based on research by scientists at the Canadian University, it was concluded that cycling is more beneficial than jogging. The analyzes of the cyclists were significantly better than those of the runners. During running, oscillation occurs, which negatively affects the feet, joints, as well as internal organs.

For those suffering from flat feet Athletics prohibited, and cycling will be beneficial to health. Scientists have proven that with the same intensity of training, a runner can get more injuries than a cyclist. The rhythm of exercises also has an influence: the load when cycling is constant, and when running - impulse.

Pros and cons of running and cycling

To figure out which is better, you need to know all the advantages and disadvantages of each sport.

Pros of running:

lack of inventory;
the existence of a variety of techniques;
strengthens cardiovascular system, increases endurance;
helps to lose weight;
practically no contraindications.

Cons of running:

long distances are difficult for a beginner, it takes time for the body to get used to the loads;
jogging the same route can soon get bored.

Pros of cycling:

helps in the fight against extra pounds, increases endurance, strengthens the heart and blood vessels;

it is possible to change the route of cycling all the time;

cycling is comfortable, due to almost no load.

Cons of cycling:

The bike is quite expensive.
Riding is possible only in the warm season.
Special equipment needed: helmet, bell.
The main load falls on the knee joints. To reduce it, you need to drive so that the rotation is frequent, and not strong.
After long trips on a bicycle, the muscles of the buttocks begin to hurt. For these cases, professionals use special saddles and pads.

Photo 3. Training on a bicycle. During the trip, it is imperative to wear a protective helmet.

Since cycling belongs to aerobic exercise, That to get rid of extra pounds she fits perfectly. But due to the low intensity, it will be necessary to ride a bike a lot and for a long time in order to lose weight. Due to the fact that running is more intense and involves almost all the muscles, more energy is expended. With time the body gets used to for constant running and stop burning fat. That's why you need to not only run, but also include fartlek in your workouts.

Useful video

Watch a video comparing the effectiveness of running and walking for weight loss.

Which sport is the best? Does it exist?

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Beauty and self-confidence have always attracted and become the object of envy and desire. Continuous work on oneself, on personal qualities and appearance determines the result, the ultimate goal of which is a self-confident person with a beautiful body and seductive appearance. Basis for effective weight loss are cardio workouts, physical exercise, subjecting cardiovascular system stress. Such stress is achieved due to the intensity of exercise and entails the activation of fat burning processes.

The benefits of running for weight loss

One of the most effective cardio workouts is running. Its benefits can hardly be overestimated and it carries a number of additional positive aspects:

fat burning, in the process of running the body breaks down fat cells in order to replenish energy reserves;
stimulation of respiratory function;
stimulation of the cardiovascular system, training of the heart muscle, prevention of blood clots;
increased muscle tone;
increase in the elasticity of the skin;
reduction in weight and overall volume.

There is an opinion that walking helps to lose weight. Having set as your goal weight loss and burning excess fat, it should be understood that the fat burning process is possible only in one case, if you consume fewer calories during the day than you spend. At the same time, the body spends calories exclusively on the load that is stressful for it.

Walking is a standard movement for the body, perfected over the years, which does not entail a significant muscle load and, as a result, does not consume enough calories. An increase in the distance traveled daily gives the body the opportunity to spend extra calories. But at the same time there is no load on the respiratory or cardiovascular system. Therefore, walking, unlike running, is not effective methodology weight loss.

Separate topics can be considered sports and Nordic walking. They include additional muscle groups in the movement, large quantity movements and the load increases, it is worth considering them as a warm-up element or as the main type of load.

Swimming can be attributed to enough intense workout. Such a load is quite sufficient for the body to perform necessary work And effective loss excess volumes. Almost every muscle in the human body works here, but the main emphasis is on the muscles of the shoulder girdle. Compared to running, swimming works a completely different muscle group. The effect of such training is very good, the pulse rate and breathing intensity increase, which gives the necessary stress to your body and activates the protective functions of the body, leading to the production of the hormone cortisol, and consequently to catabolism and fat burning.

Swimming well stimulates the work of the entire musculoskeletal system, kneads muscle tissues and engages in work a large number of joints on par with running.

Rope training is very monotonous, the working amplitude of the muscles, when performing exercises, is very small and can be considered static. This causes the body to quickly get used to this kind of load. Heartbeat And respiratory system are stressed, however, muscle tissues and joints do not do enough work to produce an effect equal to the load felt when running. This type of load is well suited to include it in the main workout as one of the exercises. But you can’t talk about its independent existence as a separate type of training aimed at losing weight.

The whole process of restructuring the body is closely related to the feeling of stress loads, getting used to a certain type of training means reducing the stress received by the body and leads to a loss in the effectiveness of such an exercise. Stable progression should be accompanied by a change in the type and intensity training complex. For example, one week is focused on slow running and long distances, the second - on shorter distances with increased speed.

Having analyzed different types training, we can conclude that it is better to use a training complex aimed at a diverse, active fat burning process. Of course, not many beginner athletes are able to withstand such a rhythm. Therefore, it is necessary to build on personal preferences and focus on the type of training that is close to your understanding, tastes and capabilities.

The pool, which I regularly go to in the morning to swim my two kilometers, recently closed for the annual two-week Maintenance. I decided to fill the forced pause by jogging in the morning. The experience was curious, it made me discover the unexpected merits and demerits of these popular types sports.

I already wrote about my passion for swimming in this article: http://pomyslivden.blogspot.ca/2013/08/blog-post.html . Swimming has a good physical effect on me: the pressure stops “jumping” and begins to slowly decrease, the muscles of the shoulder girdle strengthen, belly fat decreases, all processes in the body go much more easily and successfully, especially I mean sleep. Not just sitting in the water, but frequent, long, non-stop endurance swimming helps me successfully deal with the killer consequences. seated image life.

About the destructive effect on the body sedentary work, I already posted here: http://pomyslivden.blogspot.ca/2013/09/blog-post_30.html . It is this type of work that has been feeding me in Canada for more than a year, and it is necessary to adapt to this state of affairs in order to maintain health. I have come to the conclusion that with my eight-hour daily work in front of the computer, if I do not do something physical sports, then I won’t have to enjoy the long-awaited pension for a long time. But in Canada, life only begins for people when people retire! Scientists have proven that a person begins to age at the age of 39, that is, the degradation of my body is already in full swing. I am confident that it is in my power to speed up or slow down this process. In addition to this, I want to please my family and friends with my company for as long as possible. More often than not, this is a good company! I decided that I need to go in for sports in the morning, so that the working day at the table would become like a rest after morning efforts, would be a prefix, or rather a suffix to the root, that is, the main event of the day - morning quality physical exercises.

I started swimming every day two months ago, on July 12, the day of the Chief Apostles Peter and Paul. A month before, I had hurt my leg quite badly, by pure chance. Because of the injury, I decided to temporarily stop my trips to the pool, which until then happened once or twice a week. There is only one job left. Never in my life have I felt worse than I did then. Temporarily giving up active exercise I suddenly realized how important they were for my already elderly body. I made a decision that after the wound had healed, I would go to the pool every day, seven days a week. Now I understand that it was a slightly ambitious, but essentially the right plan. His ambition was to refuse the weekend. The weekends were still needed. The correctness was that this plan finally brought the long-awaited results: pressure optimization, good sleep, increased tone improved mental health, slim figure, reduced weight. When I went to the pool 1-2 times a week, the positive results were not as obvious as when I started doing it every day.

One of my fears was the need to get up at five in the morning. When I got up at five in the morning once or twice a week, it was a real torment. However, when I started getting up at five in the morning every day, and, accordingly, going to bed at nine in the evening every day, my life cycles shifted, and the change happened almost painlessly. The torment happens when the cycles of life don't shift and I just get up early in the morning from time to time. When this began to happen every day, the torment ended. Moreover, sleep began to restore me much better, possibly due to the fact that falling asleep occurs early.

Having mastered the crawl swimming technique quite quickly, I am now without special efforts I swim every morning 2200-2400 meters in this style without stopping. It takes me just over an hour of continuous swimming (about 1:10). Previously, I swam part of this distance on my back, but then I abandoned it - I swim too slowly. I feel wonderful after swimming, my tone stays high all day, my head is clean. At work, after such loads, I rest, as planned. I call it "make yourself healthy for the day." He swam the distance - earned health for the day, did not swim - did not earn, and lost his health for that day. Eight hours of sitting in front of a computer will take care of that. With this approach, I try to swim every day. It works out for 6-7 days in a row, but for one day you have to interrupt, because quite serious fatigue comes. If you ignore it, then the pleasure of swimming disappears, the immune system is weakened. I try to arrange breaks for myself on weekends, when I don’t sit at the computer, but go somewhere or do something around the house, that is, I spend the day a little more actively than usual.

With all the many advantages, the big disadvantage of swimming is, of course, that it is rather boring to do it for a long time. Swimming for one hour without a break, without raising your head, 24 laps in the pool looking at the white tile of the bottom is not the most exciting thing in the world. At this time, they don’t think about anything serious, the brain is in some kind of semi-wakefulness, it doesn’t seem to be turned off, but it can’t work at full capacity either. The only intellectual activity that is more or less obtained at this time is counting circles, and even then I often get confused by the end. It would be great to listen to some light music in the background at this time, but swimming headphones have not yet been invented. I submitted the idea of such a device to a familiar engineer, he became interested. Let's see what comes out. I seriously think that someone who patents a wireless mini radio/mp3 player with headphones for swimming in the pool can make a lot of money from it. Someday such a device will definitely appear, but so far it is not in stores.

Of course, swimming is much safer than running. When you swim, there is no way to stumble, hurt your knee, hurt your back. These concerns are always very relevant for runners. Sometimes, however, you take a sip of chlorine water, but nothing, negative consequences as long as I don't experience it. The unexpectedly open advantages of swimming in the pool include its complete independence from weather conditions. It can pour like a bucket outside, it can snow and pierce the wind, but in the pool it is no less comfortable and no more wet. All these uncontrollable weather events are very important for running and can easily ruin a runner's plans.

Running early in the morning, from half past five to seven in the morning (about 14 kilometers, of which the first half was only running, the second only walking), I also had to deal with such an unpleasant moment as running through dark alleys, which is not quite Nice. A couple of times I saw sleeping homeless people on the benches, and this, of course, did not add pleasure, especially when you run in the darkness, which is coming early now, and the light of a flashlight suddenly snatches out of the darkness some overgrown bearded man nearby. The homeless themselves are not happy with these meetings, and they are unpleasant both for me and for them. Fortunately, there are no stray dogs in our area. Meeting with them may not be as harmless as with the homeless.

However, running has significant advantages over swimming. Running is much more interesting, especially in our beautiful coastal locations. At first I thought that I would be bored, I began to prepare my player, but it turned out to be unnecessary. Morning dawn landscapes in good weather are very beautiful. In two weeks of running, I never felt the need for additional entertainment. My itinerary entertained me quite well.

Another benefit of running is that it's a high-intensity exercise that helps you lose weight much faster. While running, I always sweated very well and quickly threw off a couple of extra kilos. It's hard to know how much I'm sweating while swimming in the pool, but obviously less than when running, otherwise I would not have lost so much weight in these two weeks. However, fatigue comes from running much faster. When she comes, it is felt much stronger. I had to take breaks in my running schedule not once every 6-7 days, but once every three or four days.

Both running and swimming are aerobic exercise in which the body uses oxygen as the main source of energy to maintain muscle activity. I learned very well that the oxygen inhaled while swimming in a chlorinated pool is very different from the oxygen inhaled in the early morning near the ocean, when there are no cars and there is a riot of plant life around. Not that chlorine is strongly felt in the atmosphere of the pool, but it can not be compared with fresh morning air anywhere near. I have long wanted to go out more often in the early morning to get a breath of fresh air, but usually I can only do this during the minute it takes me to get to the car in which I drive to the pool. So you leave the house in the early morning, breathe in a couple of times with full breasts the fresh air, filled with the aromas of flowers and the ocean, and ... get behind the wheel of a covered car, where this magnificence is no longer felt. At times it is a pity that I have to miss this great opportunity, during the day there is no such air. During a morning run or walk, you can breathe in the morning air as much as you want. Then the air, rich in oxygen and aromas of grasses and the ocean, not yet spoiled by the exhaust gases of cars, permeates all my muscles and blood vessels. Feelings arise at the same time, as if I had bathed in living water. Just to breathe in the morning air, you should wake up quite early and, if not run, then at least walk for an hour and a half. I am sure that even this will be of great benefit to the body.

From my little experience, I draw the following important conclusions. With age, the need to exercise active sports rises. A person is like a decanter of drinking water: if the water is drunk and often changed, then the decanter does not get dirty as quickly as if the water in it is not changed. I compare human body with this decanter: over time, its pollution begins, that is, all sorts of sores come out. However, if the water is frequently changed, that is, exercised, then the body will last much longer before it needs cleaning, that is, medical intervention. This is especially true in our computer-sedentary age. Swimming and running very effectively protect a person from physical inactivity, and running is much more intense and much more accessible than swimming. My personal choice is swimming, its intensity suits me better. And during forced breaks, I will do jogging or long walks in the morning to enjoy the purest morning air.

PS Facts about running and swimming are compared in this interesting article.