Comparing Deep and Shallow Training
When it comes time to choosing an exercise, it’s nice to know that we have options. Do you want to exercise inside or outside? What intensity do you feel you can handle? Do you want to exercise on land or in the pool? When deciding it is important to consider the pool because, not only does it have great benefits, but it also has additional options—shallow water and deep water.
For an optimal fitness workout program, one needs to consider the five essential components needed: cardiorespiratory fitness/endurance, muscular strength, muscular endurance, flexibility, and body composition. In an aquatic environment, there are great benefits that shallow water and deep water both offer—executing all five components.
- Cardiorespiratory fitness/endurance is the capacity of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during sustained periods of energy production.
- Muscular strength is the maximum force one can exert by a muscle or muscle group against resistance.
- Muscular endurance is the function of a muscle to exert force repeatedly or to hold a fixed/static contraction over time.
- Flexibility is the ability of limbs to move at the joints with a normal range of motion.
- Body composition is the desired lean muscle mass/tissue (bones, muscles, and organs) compared to the percentage of fat.
To achieve the five components of physical fitness, there are six "skill-related” components of fitness: balance, coordination, speed, power, agility, and reaction time. Again, all six components can be achieved in the water—shallow or deep. The most important aspect to consider is what is your body capable of doing and what do you want to achieve. The aquatic environment is advantageous in developing a desirable body composition as well as overall physical fitness.
Shallow water considerations:
- Low-impact: In the water there is a 25-75% decrease in weight-bearing, depending on depth.
- Balance/Coordination: If your balance/coordination is challenged on land, shallow water is a great way to work out with less risk of falling.
- On Solid Ground: Because your feet are firmly planted on the bottom while exercising, shallow water exercise works well if you are dealing with any fear of water.
Deep water considerations:
- Stress-Free/No Impact: Take the load off of your joints and move freely without impact. Research suggests that water resistance serves as bone-loading activity offsetting bone mass loss.
- Core Stabilization: In the deep water, while wearing an aquatic belt, you’re stabilizing around your core.
- Improved Posture: While stabilizing in the water you have to maintain correct posture.
In deep water, if your center of gravity (around the hip area) and your center of buoyancy (around the chest) are in vertical alignment, you’re more stable. Your body moves around your center of buoyancy.
The option to choose to work out inside or outside, shallow water or deep water, with or without equipment, is up to you. Overall you can utilize all five physical fitness components and the six "skill-related” components in the aquatic environment. Moreover, the range of motion and flexibility that you can achieve in the water is remarkable.
What option is best for you?
Charlotte Strom leads water fitness classes and instructs swim lessons for people of all ages. Charlotte can be contacted at
cstrom@houstonian.com.
By Charlotte Strom, Aquatics Instructor