Running vs. Cycling vs. Swimming

You can do any activity that you like and can stick with it because if you enjoy it you are more likely to do it. Running, Swimming and cycling are the most popular cardio exercises that almost everyone has access to. Obviously, all three activities can get you where you want to go health wise and are very good calorie burners. The purpose of this article is to compare the effects of all three programs of cardio training.

1. Calorie Burning Ability: Running is the best calorie burner of all exercises. Depending upon your weight and speed, you can burn anywhere from 500 to 800 calories per hour by running. Neither swimming nor cycling will burn as much calories unless you do it at speed. Again depending upon your weight and speed, you can burn anywhere from 350 to 650 calories per hour by cycling and 350 to 700 calories per hour by swimming.

2. Injury Prone: Running is one of the highest injury prone sports due to the high impact stress associated with it. Cycling is a low impact exercise which is more appropriate for those with knee or back issues. But swimming has least impact on limbs, joints and muscles because of the supportive nature of water. Research shows that exercising in waist-deep water reduces the pressure on the joints by 50 percent, while exercising in chest-deep water reduces it by as much as 75 percent. This can also make swimming a great exercise if you're recovering from an injury because of which you can't run or play your normal sport.

3. Cost: Running is cost effective and can be done anywhere and at anytime. All you need is a good pair of running shoes. Cycling involves considerable investment in a bike and a biking gear. Swimming is inexpensive in terms of the gear required. Only thing you need is an easy accessibility to a pool.

4. Effect on the body: Running is a weight-bearing exercise and thus helps build bone density and protect against osteoporosis. It is a great exercise for the legs predominantly for the calves and hamstrings. Cycling leads to significant shaping, toning and firming of the thighs, quads, the calf muscles and the pelvis region. Swimming is the total-body exercise as you need to move your body against the resistance of the water. Consistent swimming can build solid leg, back, shoulder, and arm muscles. However, both cycling and swimming are not weight-bearing exercises and thus they won't help build up much protection against osteoporosis.

5. Cardio Benefits: Running improves circulation and oxygen flow throughout the whole body that benefits memory, concentration and physical endurance. Cycling is good for the heart and can help reduce incidence of heart disease. Swimming trains your body to use oxygen efficiently.

6. Weight loss: Swimming, on the other hand, is great for overall fitness but it may not be the best way to lose weight. The reasons for this are not entirely understood but some researchers believe that it is due to the cooling effects of being in the water. Being surrounded by cold water for a long period of time may increase the appetite, causing swimmers to eat more once they get out of the water. Also, while swimming your body temperature doesn't get raised as much as when you are running or cycling which means your body doesn't have to work to cool you down as much once the exercise session concludes.

7. Exposure to the elements: Running increases exposure to the elements, especially the sun, elevating the risk of skin cancer, dehydration and visual problems. Cycling increases the exposure to pollution and also increases the chances of an accident if you ride in a dense traffic area. Swimming has its set of problems too. Chlorine can result in dry skin and can cause breathing problems. There is a possibility of getting sick due to water contamination.

8. Not recommended for: If you have a history of chest pain, angina, diabetes, asthma, high blood pressure or have had recent surgery, consult your doctor first before starting any of the three exercise. People with underlying heart conditions should steer clear of running. Cycling is strenuous on the back and is therefore not recommended to people suffering from arthritis. Swimming is not recommended for people with hydrophobia.

9. Upper body strength: Running and cycling do very little for upper body strength. Swimming is a full body exercise and works on upper body strength as well.

10. Cost of over doing: Being a high impact exercise, running is not so good on the ankles, knees and hip joints and can also lead to muscle soreness. Cycling may put continued stress on the lower abdomen which can result in lower sperm production in men. Swimming is one exercise that will never give you blisters, ruin your knees or hips, and has a very slim chance of causing heat exhaustion.

Choosing between these three activities entirely depends on your physical health and fitness goals. It also depends on what an individual would enjoy more. The more you enjoy it the more likely you are going to stick to it and that is what you should aim at achieving.