Back to The Abs Diet: Bad Fats & Carbohydrates

Wednesday, November 4, 2009 by Tina Ramser

I’m back on The Abs Diet, which I first wrote about here. I agree with the author, Men’s Health editor David Zinczenko, that it isn’t fair to call The Abs Diet an actual diet. Because as we know, diets don’t work. They leave you famished, angry and defeated. The Abs Diet food suggestions — which I have outlined here – include tons of generous suggestions. It is easier to remember this diet by the few things you cannot eat simply because you are encouraged to eat so many things and so much of it.

As I revisit this book, I can grasp much deeper about the points the writer is making about the bad stuff, which includes trans fats (or also known as partially hydrogenated vegetable oil), saturated fats, and high fructose corn syrup. Let me share:

  • Trans fat. To understand trans fats, just imagine vegetable oil in a solid form, which essentially is what margarine is. It’s so bad that the food companies have fought for years to keep it off of their labels (it was only in 2003 that the FDA finally made regulations about how it was supposed to be labeled). If 3% of your daily diet is made up of trans fats, you are increasing your chances for heart disease 50 percent. And 3% equals about 7 grams of trans fat, which is like a single order of fries.
  • Saturated fats. These are animal fates, like whole milk and fatty cuts of meat like Rib Eye. These are my weakness, as I have a hard time saying no to triple-cream bries, sour cream or steaks. The sad thing about saturated fats is the first place they are stored in your body — just like the animal they were in before you — is the stomach. They have a powerful staying factor more than any other fats. Of course it is fine to eat fat-free or low fat yogurt, milk and cheese.
  • High fructose corn syrup. A nasty carbohydrate the body cannot process because it doesn’t recognize fructose. Corn syrup isn’t that bad because it has glucose, which the body can break down. You know why 7-11 invented the Big Gulp and then the 32-Ouncer? Because you can drink that much soda or fructose and never feel full for the body doesn’t understand fructose as anything with nutritional value. If a label says sugar or cane sugar, you’re looking at an item that is 50/50 with glucose and fructose. If it’s just a gram or two, don’t worry about it because the body can deal with anything (in small doses — honey and fruit have small doses of fructose). But if HFCS is the first ingredient, dump it.

Just read the back of all packages, cans and containers for fat and ingredient contents. I had to toss out a seemingly harmless container of bar-be-q sauce the other day. I ended up making my own using chopped up onions, garlic, organic ketchup, spices, and honey. It was delicious. For more entries here on The Abs Diet, go to:

Squidkid Answers Your Questions: I’m Failing at the Breast Stroke

Wednesday, October 28, 2009 by Tina Ramser

Do you remember this entry where I answered a regular Squidkid reader’s question about performing the freestyle better? It was a very tailored answer. If you’re visiting for the first time because you want to learn more about doing the freestyle right, you’ll also want to visit here and here.

It has been 3 months now since I got your advice and I am happy to tell you that after consistent effort, I am able to do a complete lap now. I have followed your advice on relaxing as much as possible with a lots of practice on my back. I find myself more relaxed now and also I am able to concentrate on my arms’ movements that propels me forward.

My next attempt is breast-stroke where I am failing quite miserably. Whenever I get my head up for a breath and get my head down again, I go deep inside the water. Not sure whats going wrong.

First of all, congrats are in order if any of you are feeling a bit more comfortable from where you started with freestyle. It’s also a great idea to tackle the other strokes, as they use different muscles in your body and make your workout more interesting = more of a chance you’ll stick with it.

The breast stroke actually takes more strength to perform than the freestyle. This is because you are making deeper, bigger movements with the breast stroke and thus working the water away like a weight. So it makes sense our reader Rahul here would come down hard under the water as he is pulling to the surface very strongly with his arms. We call that velocity or momentum. But you can make the physics work for you.

  • Your hands are your steering wheel. When you do the breast stroke, reach forward with your fingers parallel to the surface and just slightly under water.  If you point or pull down with your hands, you’re going to go — well — down.
  • Breast stroke uses gliding a lot. Many people forget this: The patter for the breast stroke is Reach, Pull, Kick, Glide. That glide part should have you, again, hands/fingers stretched forward and parallel just slightly under the surface with elbows straighten almost squeezing your ears with your face looking down. Savor the glide. Don’t rush to the next Pull.
  • Grab the kickboard and just do the frog kick. Holding the top with arms stretched on the board and chin close to the water, practice this breast stroke kick. I think of it in 3 parts: Knees up, Apart, Together. That “V” your outstretched legs create from Apart to Together is crucial — it is what traps water and propels you forward.
  • Keep body at a slight angle. Too much and the legs will sink and the arms will over-compensate, which could be what is happening here. Head needs to not look up, but rather look forward both above and under water.

I hate to say this, but I have to be honest — the breast stroke either comes very natural to a person or it comes very awkward and hard. This doesn’t mean it isn’t possible — I’ve trained many a body to melt into the breast stroke — it just means you needs to work on morphing your movements into a very graceful blend. That takes time. Begin by staying loose, not tense. Shear will and direction cannot get you there — only time and practice.

6 Reasons to Never Downsize Swimming Time

Tuesday, October 20, 2009 by Tina Ramser

Holy smokes have I been under a time crunch lately! My writing or work-from-home business has seemingly quadrupled as of late with additional work from previous clients (and a new one as well). But this is no excuse to not write about swimming. So I’ve been thinking lately how parents must feel when they are under a financial or time crunch and looking to downsize activities. I’m going to fight for swimming to not be one of them, pointing out all the hidden benefits:

  • Swimming cleans you up. I made this point in my Parenting article. I’m not suggesting the pool is a bathtub as much as I’m suggesting parents take advantage of the free locker room showers and soap products if you have ‘um. Time and money (on water and soap bills) is saved for sure.
  • Swimming gets your kid one step closer to bed. I often see parents change their kids into pajamas after an afternoon lesson. That saves time wrangling the critter into sleeping clothes later.
  • Swimming provides a barrier against colds. While it isn’t wise to go swimming when sick or to stand around in cold water, the pool has a nice chlorine barrier that I have used numerous times when coughed upon.
  • Swimming is the only exercise that makes sense on a rainy day. Can’t play on the monkey bars. Can’t play soccer. But you can do cannonballs and get in many laps in if you belong to a warm, indoor (even heated outdoor) pool.
  • Swimming doesn’t require a lot of expensive equipment. You need a discounted Old Navy swim suit, and old towel and a pair of $12 Speedo googles. Good teachers should provide the tools such as fins, kickboards, hand paddles and diving toys.
  • Remembering how to swim saves lives. Kids can forget their swim skills after a few months — even week’s — time. Also, I ask my parents of infants exactly what they would do if they ever found themselves in water over their head with their child. And then I teach them how to handle the situation if they need a workable answer.

My Article on Swimming is in Parenting Magazine!

Thursday, August 20, 2009 by Tina Ramser

I couldn’t be more pleased! The September 2009 issue of Parenting Magazine/School Years features on page 133 an article I wrote about swimming! If you’re going to pick up a copy, I’d like to point out the “School Years” version (as opposed to the “Early Years” version) is only available by subscription or at Barnes & Nobles. Otherwise, you can certainly click this link here and read the story on-line. (In case you didn’t know, Parenting has two monthly issues, so I don’t want you to pick up the wrong one and call me a big old liar.) I’d also like to note I quoted Squidkid reader and swim instructor Leslie Haney in the piece. So now the whole world also knows what a great teacher Leslie is! Who knows! Maybe next time is will be you! (Jennifer P., I promise I am going to find a way to use all that great stuff you sent me when I interviewed you! Hello Henry and Owen!)

That’s the plan, anyway: More stories on the importance of swimming in big media publications. Hopefully I grace the pages of this big-time rag again soon, as you parents (and your kids) gave me plenty of more topics to garner interst from the wise editors at Bonnier Corp.

Thanks for reading, supporting, and everything else. And come to think of it, thanks once more to all the families I worked with this summer! I would say my home private swim lesson took off with much success! See you all again next year, and don’t forget to contact me early in 2010!

Creating a Water Aerobics Routine, Part 4: Customizing or Maximizing Aquasize

Monday, August 3, 2009 by Tina Ramser

Now that you’re familiar with many water aerobic or water workout moves, terminology — and finally executed your first water routine — you are now officially “aquasizing” (or exercising in the water).

I mentioned in my last post on creating your first water routine that my instruction and advice is my own brand of water exercise. Although I believe water is a healer for everyone, certainly not everything I promote works for all bodies. This is where you want to start customizing your routine or aquasizing. Whether you want the information broken down into different (or simpler) terms; or perhaps want it work harder (or longer) for you; you need to start focusing on exercises, time frames, and/or muscles that your body is asking more of.

So how does one do that? Well, let’s take Water Aerobics Routine #1 presented in the last post. Let’s say that your mind or body wants the information presented in a different, more accessible manner. To you, that means breaking it down by muscle groups or body parts. Or even calling the movements something different and doing less of one or more of another. So to meet our goal, we re-write Routine #1 to look like this:

WATER AEROBICS ROUTINE #1 — BEGINNER LEVEL (MODIFIED)

*Goal for Student/Routine: To take original routine and customize it by body parts or muscle groups.

:05-:07 minute Warm-Up.

ARM MUSCLES (biceps, pectorals, deltoids, trapezius).

  • Sitting Breast Stroke. Travel back-and-forth across the pool length-wise using arms only. Give care to alignment by bringing legs up as if sitting in a chair. Full range of motion approach. REPEAT 4x or 4 laps.
  • Sitting Elementary Backstroke. Same position and movement as above, only reverse direction of arms so you are now traveling backwards. REPEAT 4x or 4 laps.

LEG MUSCLES (quads, knee joint, gluteus maximus).

  • Treading. Stay with above arms but add in legs, full range of motion. REPEAT 4x or 4 laps with each arm movement.
  • In-place “Scissors” kick (replacing Cross Country vocab with Scissors term). Full range of motion, work on getting the legs wide apart.

:15-:20 minute Conditioning Phase.

ARMS (biceps, pectorals, deltoids, trapezius).

  • In-place tripcep pull. Drop elbows to side — now side elbows back further. With palms down, push water back. Alternate right-left, then try right for 10-12 reps and left for same duration. Stand in shallow end of lightly tread for better balance.
  • In-place bicep pull. Drop elbows to side. With palms up, pull water up to surface. Alternate right-left, then try right for 10-12 reps and left for same duration. Stand in shallow end of lightly tread for better balance.

LEG MUSCLES (quads, knee joint, gluteus maximus, hip flexors, hip abductors, psoas).

  • Biking traveling. Stretch arms forward as if grasping handles on a bike.
  • Jogging traveling and in-place. Add upper arms or some punching out for full-body workout.
  • Scissors traveling. Use breast stroke pull to go forward; combine with elementary backstroke to ull backwards (or reverse direction/movement as describe in Warm-Up).

ABDOMINAL MUSCLES (upper/lower abs, intercostal, oblique).

  • Crunches sitting. With tailbone pointing to bottom of pool, bring knees into shoulders (as if coming in and out like a hinge). Legs in and out. Then crunch to left and then to right.
  • Crunches upright. Standing upright with bottoms of feet pointed to bottom of pool, bring knees up. Alternate left for 10-12 reps and then left.
  • In-place Side Scissors at a 4 o’clock (replacing Jumping Jack vocab with Scissors term). Bring legs up to 4 o’clock and down to 6 o’clock.

:03-:05 minute Cool-Down.

ARM MUSCLES (biceps, pectorals, deltoids, trapezius).

  • Sitting Breast Stroke. Travel back-and-forth across the pool length-wise using arms only. Give care to alignment by bringing legs up as if sitting in a chair. Full range of motion approach. REPEAT 4x or 4 laps.
  • Sitting Elementary Backstroke. Same position and movement as above, only reverse direction of arms so you are now traveling backwards. REPEAT 4x or 4 laps.

LEG MUSCLES (quads, knee joint, gluteus maximus).

  • In-place Treading. Legs full range of motion.
  • In-place “Scissors” kick (replacing Cross Country vocab with Scissors term). Full range of motion, work on getting the legs wide apart.

When it comes to water exercise, generally asking if you’re “doing it wrong” is like asking if it is a wrong choice for you to get into the water and initiate a workout. Of course it isn’t wrong — it’s only wrong if you feel wrong pain because you’re doing something your body doesn’t like or understand.

Creating a Water Aerobics Workout, Part 3: Your First Routine

Friday, July 17, 2009 by Tina Ramser

We discussed important water aerobics vocabulary. Then we talked about the actual movements you can perform in the water. Once you have both familiarized yourself with the terminology and practiced the movements in the water, you are ready to perform (and ultimately create) your own water workout routine.

Below I have created a typical water aerobics routine. It is designed to last 1/2 hour. But as we’re learning with water workouts, we can modify and make it into something else — like a 1-hour. We can do the routine faster; we can do it slower; we can more reps of the sets; do a different exercise if one suggested isn’t working.

WATER AEROBICS ROUTINE #1 — BEGINNER LEVEL

*Goal for Student/Routine: Use all muscle groups in the shortest period of time

:05-:07 minute Warm-Up.

  • Sitting Breast Stroke. Travel back-and-forth across the pool length-wise using both arms and legs. Give care to alignment. Full range of motion approach. Benefit: Loosen up upper body (biceps, pectorals, trapezius, deltoids); loosen up lower body (hip flexors, hip abductors); loosen up core (abs). REPEAT 4x or 4 laps.
  • Sitting Elementary Backstroke. Travel backwards, back-and-forth across pool, using just arms as you maintain a sitting position and give care to alignment, full range of motion. Benefit: Loosen up upper body (shoulder muscles and ball and socket joint in shoulder; triceps). REPEAT 4x or 4 laps.
  • In-place modified jogging, two positions. #1: “Marching”: Bring right leg up in front, then left leg up in front, full range of motion. Gentle scull with arms. Benefit: Stretch legs (quads); stretch butt (gluteus maximus). #2: “Kickback”: stand tall at 6 o’clock. Gentle scull to stabilize. Now bring right leg back so heel comes behind and draw close to butt; drop back down and do left leg. Benefit: Stretch legs (hamstrings). DO POSITION #1 and #2 both 10-12 x. REPEAT SO YOU DO 4 SETS.

:15-:20 minute Conditioning Phase.

1st set or routine — 3 moves, all in-place. DO EACH MOVE 10-12x. REPEAT SO YOU DO SET 3-4x.

  1. Jumping Jack at 4 o’clock angle. Use arms (scull). Start slow, work to cardio intensity. Change 4 o’clock position to a 3 o’clock and drop down to a 6 o’clock; keep bringing up and down to modify.
  2. Jog in place. No arms. Start slow, work to cardio intensity. Try both knees up, both down or “sumo wrestler” to modify.
  3. ThighMaster. In a sitting position with proper alignment, bring knees together and arms/hands together. Now push legs and arms out wide. Bring together again, squeezing water between legs and pushing water between arms and hands. Start slow, work to cardio intensity. Try doing one arm and one leg at a time — or opposite knee to opposite elbow to modify.

Benefits: Increase in heart rate; abs; hip abductors; gluteus maximus; quads; pectorals; trapezius; hinge joint in elbow.

2nd set or routine –2 moves, bike and jog combo, traveling across length of pool. REPEAT EACH MOVE 3-4X or laps. REPEAT SET 3-4x.

  1. Bike, no arms. With arms extended in front “grabbing handles,” pedal with legs and “dig” into water with heel. Start with cardio intensity, work down to slower speed.
  2. Jog, no arms. With arms behind back, lean forward and jog, up-down motion (as opposed to bike’s circular motion). Start with cardio intensity, work down to slower speed.

Benefits: Increase in heart rate; abs; hip abductors; ham strings; gluteus maximus; quads; pectorals; trapezius.

3rd set or routine — traveling cross county front, back and sides. Traveling across length of pool. REPEAT EACH MOVE 1x or lap. REPEAT SET 3-4x.

  1. Cross country, face forward. Proper alignment, meeting place with feet at 6 o’clock or directly below. Now pull forward using breast stroke arms.
  2. Cross country, backwards. Same alignment as above. Now reach back and use elementary backstroke arms to travel backwards.
  3. Cross country, sideways. Same alignment. Now reach out the the side with arms and pull water to you as you travel length of pool sideways (do not turn this into a side stroke!). Switch and pull other sides.

Benefits: Increase in heart rate; all abs (oblique, intercostal, lower and upper); hip abductors; ham strings; gluteus maximus; quads; pectorals; trapezius.

:03-:05 minute Cool-Down.

  • Traveling side stroke. Use scissors kick with legs. Arms are doing a breast stoke motion on side.
  • In-place treading. Use “Egg Beaters” with legs and sculling with arms. Slow, gentle and full-range approach.

Print out routine and laminate so it doesn’t get wet by the pool.

It’s also important to understand we water exercise professionals each sell our own brand or style of water exercise. What I suggest might not be used by another instructor. Yes, I base my routines and movements upon what I’ve learned off other professionals; but mainly my routines are designed by what my students tell me they love and what works for them. I personally feel quick reps; a strong mix of full-range to muscle-building to cardio with the movements; and alas but not least good music with a challenging beat, makes for a beneficial — and repeatable — water routine. Ultimately, you’ve got to do what works for you to get yourself back into the water over and over again!

Creating a Water Aerobics Workout, Part 2: Mastering the Movements

Wednesday, July 15, 2009 by Tina Ramser

In our previous post about creating a water aerobics or water workout routines, we talked about vocabulary. With this entry, we will be discussing the different moves or movements you can use in the water.

Understanding and mastering the moves requires a working use of the previous vocabulary. For example, you’ll be learning the cross country movement but performing it in full-range-of-motion (for stretching) and cardio style (for increasing heart rate) while keeping proper alignment. Or taking the jogging movement and hitting it hard forward, cardio style; or even running backwards and really using the arms to make it a muscle-building exercise instead. Sounds creative? Yes, water aerobics can be very creative and adaptable to your needs and limitations. Think of using the vocabulary and movements as wise and beneficial rules to wrap your creativity in.

One piece of information crucial to understand the secret to water aerobics or water workouts is that there are only a few basic moves — it’s just that the basic moves can be modified in endless ways. You can alternate movements for a right-then-left effect; isolate one arm or leg at a time; do both legs as the same time; go fast; slow down; do it at an angle or a 3 o’clock position; do it backwards; forwards; on the side. You get the picture.

Once again, you can print this out and laminate it — so now you have water aerobics vocabulary on one side and water aerobics movements on the other.

MAIN WATER WORKOUT/AEROBIC MOVEMENTS TO KNOW & USE

*It is important to keep in mind all movements can be modified or altered in a way to fit and challenge all bodies, regardless of levels, abilities and injuries.

**It is equally important to listen to your body when performing movements — pain is wrong. Straining or arching creates pain.


  • Cross-County: Can have full-range, muscle-building, and cardio effects. Description: Using proper alignment, legs meet directly at a 6 o’clock below and then swing in opposite directions (right forward, left back). Arms also swing forward and back. Example of use: Can be used to stay in place or travel, depending on how you modify it as well as use the arms. If you wanted to use it for muscle-building, you would add breast stroke arms. If you wanted a cardio effect, bring legs up to a 4 o’clock position and flutter kick fast with your back to the direction you are heading.
  • Jumping Jacks: Can have full-range, muscle-building, and cardio effects. Description: Proper alignment, legs extend out in an upside down “V” while extended arms come in together clapping below waist level. (On land we know this as legs and arms out-together, in-together; but in water arms are out while legs come in and visa verse. This prevents dunking yourself.) Example of use: Bring it up to a 4 o’clock position and push in and out, sculling with arms. Stay in place.
  • Treading: Can have full-range, muscle-building, and cardio effects — great for joint strength but not recommended for knee injuries. Description: In a sitting position with knees up and still achieving proper alignment, rotate lower legs at knee in circular motion (also called Egg Beaters). Example of use: Lift arms up and work legs only for a great quad workout, trying to get your shoulders out for 10 seconds straight.
  • Jogging: Can have full-range, muscle-building, and cardio effects. Description: Easiest movement to understand and entire water aerobic classes are built on water jogging. Mimic running as you do on land, leaning forward, bringing knees right-then-left close to chest and pushing down on heels; pull out with right-left arms. Example in use: To use jogging in place, modify by bring both knees up to the chest and then down (like a Sumo wrestler — this works the abs).
  • Biking: Can have full-range, muscle-building, and cardio effects. Description: Extending upper body or arms out “grasping” bike handles; make circular motions with right-left legs, digging with heels. Example of use: Modify the bike by having pedals in front; modify by having pedals underneath and “stand”; modify by having pedals behind and “race.” You can get more cardio by imagining you are “spinning” with very fast, out-of-control steel wheels.
  • Sculling: Can have full-range and muscle-building effects. Description: This is an upper body (arms) movement. Using a fingers-together paddle, make a “smoothing” or “figure-8″ motion under water, directly on each side at mid-waist. Works biceps and deltoids. Great for stabilizing alignment when working on lower body movements. When in doubt with what to do with your upper body — scull.

Are there more? You bet. Additional water movements include: Crunches; Sitting Breast Stroke; Sitting Elementary Backstroke; Rowing; Side-Stroke; Hurdling.

Next entry on water workouts? I’ll actually put a typical one-hour routine together, using vocabulary and movements with modifications to make it fun, interesting and suitable to your body. So yes, you will have additional sheets to print out and laminate so you can also have “Routine #1″ and so on to use.

Creating a Water Aerobics Workout, Part I: Learning the Vocabulary

Wednesday, July 15, 2009 by Tina Ramser

There’s a lot to tackle or wrap your grey matter around when it comes to water workouts or more commonly known as water aerobics. There’s posture, vocabulary, movements, repetitions and speeds, all the while dealing with the buoyancy issue versus gravity issue. It can be a lot to put together to create a meaningful water routine. Plus there’s what your own body can accept and master, as not all bodies move the same and definitely have different needs due to different issues.

But don’t let me discourage you. Let me educate and inspire you by starting with water workout terms. What will be useful to you is if you print these water workout terms out and laminate the page so you can have them near the water. Tomorrow I will post Part II which will be about water workout movements, so you can have a two-sided instructional sheet.


WATER WORKOUT/AEROBIC TERMS TO KNOW & USE

  • Alignment: Refers to a straight posture, or “ears-to-shoulder, and shoulder-to-hip” all lined up with tailbone pointed to bottom of pool. Think also of a book being balanced on your head and a cape flowing off your shoulders. Abdominal (or stomach muscles) pulled in and up, as well as contracted (as if you are preparing to be punched in the gut). Sometimes I refer to your body position as being “hands on a clock” (ie. at six o’clock, you’d be standing tall with both your legs meeting directly below you; at 3 o-clock, you’d be close to a 90-degree angle with your legs stuck out in front). Better alignment translates to being in a better position to work the correct muscles and therefore your number one concern throughout your workout.
  • Buoyancy: How well you are able to float and/or control a “moving” workout without compromising alignment. In either deep or shallow waters, you want the water level to be chest to shoulders deep. If you struggle to achieve buoyancy, you want to put on a flotation device.
  • Core: Refers to your torso, as well as hips and chest (sometimes upper legs and shoulders). Core therefore encompasses a number of muscles: abs (upper, lower, and side); gluteus maximus (or butt); pectorals (chest); deltoids (shoulders); quads (front upper legs); hamstrings (back upper legs); and hip muscles (hip flexors; hip abductors; and the psoasis which wraps around your pelvis). Water aerobics helps develop a strong core, and a strong core gives you a strong back. A strong core also gives you a “sense of stability” in the water as you deal with the buoyancy issue.
  • Full Range-of-Motion: Refers to your biggest and deepest movements at your slowest speed. Done during a warm-up or cool down. Purpose is to actively stretch the muscles and joints.
  • Muscle-Building: Movements done at a slightly smaller but still wide or challenging extension. Purpose is to squeeze, push or pull against the water with leg and/or arm movements. Think of yourself in a weight room with water being your “weight” — water is 830 times thicker than air with a 3-D resistance.
  • Cardio: Movements done at muscle-building range or extension, but done with as much intensity as possible. Meaning a huge increase in the number of movements and performed much faster so you sweat and/or breath quicker. Purpose it to get the heart rate up. Work to your “perceived exertion,” which is a fancy term for when you are so out of breath you cannot hold a conversation. An instructor can be the driving force, but you are the master of your own intensity!
  • Pulse or Sprint: Take a movement and make it go fast while still achieving a challenging extension. Purpose is for cardio.
  • Repetitions: The number of times you do a movement. “Reps” of 10-12 movements are most entertaining and engaging. For example, the mind wanders when tasked to perform 100 sit-ups or crunches in the water. You’re more apt to complete the 100 if you break the crunches down into 8 different positions or movements and do each 10-12 times.
  • Modification: This is when you take a movement and slightly change the position to either suit your body needs and/or change up the routine. This also refers to alternating a movement (ie. doing on leg at a time).

Summer Swim News, Part I, Volumn 2009

Saturday, July 4, 2009 by Tina Ramser

I signed up for Google Alerts using key words like ’swimming’ and ‘water aerobics,’ which means everyday I get one email that offers a round-up of these subjects across the web. So I’ve put together some interesting swim news and appropriate links:

  • Swim instruction to be part of school curriculum. This is perhaps one of my most passionate topics. I firmly believe we should offer it in schools, which is why I keep teaching the French School students in the spring when they come to the JCC. North Carolina State Representative Wendell Gilliard is authoring what he hopes becomes a new law in the state. Go Charleston.
  • Quick-Thinking 8-year old saves little friend. This is supposed to be a feel-good story. While of course it is wonderful an 8-year old saved her 3-year old buddy from drowning — twice now — but what the heck is going on when a mom allows her non-swimming child of just 3 to float around in a cheap plastic tube with no adult supervision?
  • An “almost” multiple drowning. What do people do when they cannot swim? They grab onto other people! It’s intinctual. See if you can pick out all the bad ideas in this near-drowning incident and crazed rescue.
  • Should babies take swimming lessons? I love an article that argues both points. The author makes a point that no matter what you decide, it’s important to realize your child still needs to be watched. Sort of theme here today with my news selections, don’t you think?

Going Under on Land: Dry, Wet & Secondary Drownings

Thursday, July 2, 2009 by Tina Ramser

I’ve been busy! Busy teaching many, many lessons to many, many wonderful students. This is the first year I’ve been without the safety net of a third party (ie. always contracting myself out by using someone elses pool and subsequently taking a pay cut to deal with their overhead) and I can say it’s been a complete success! So thank you, all my wonderful Squidkids! You’ve helped me launch my business on a new level.

But I’ve also been busy on the writing front. I finally sold a piece to one of my biggest dream markets — Parenting Magazine! Yes, I will have a piece on swimming in the Septemeber issue. That’s all I can say. Pick up a copy.

What I really have been trying to sell to the likes of publications like Babble.com, Salon.com, LA Times and The Christian Science Monitor is an essay I wrote about understanding what causes a dry drowning and how a dry drowning differes from a wet or secondary drowning. But alsa, no bites on this super-important topic. (Go figure; it’s timely and I have the chops to write it).

So as aservice to my swim community, I have posted my essay on the topic of dry and wet drowning in it’s entirety below …

We’re getting closer to that time of the year again for stories about fun in the sun, which also comes with your healthy dose of pool paranoia. Not to say last June’s tragic drowning of 10-year old Johnny Jackson of Goose Creek, North Carolina – who died more than an hour after exiting a swimming pool – wasn’t a shocking incident. Media, from local papers to Oprah, blew the warning whistle: It’s official your child can drown on land.

Details were quickly doled out. Jackson was in a pool where mom cited he swallowed a lot of water. Soon after complaints about feeling tired, the boy laid down for a nap an hour later he went into cardiac arrest. It was just that simple, or fatal.

Pediatricians were questioned on the technicalities of land drowning. Using words like larynospasm, hypoxia and acidosis, doctors explained in scientific terms what happens when a swimmer’s lungs either don’t get enough oxygen or intake little as a teaspoon of water.

But the information parents needed to wrap their heads around the most regarding Johnny’s unfortunate drowning incident were the little red flags that could have prevented mass misunderstanding and needless worry.

As a journalist who also teaches swimming, I’m about ready to find myself behind a kickboard more than a keyboard. Once again I will need to sort through the messages between the lines of Jackson’s story to assuage parental fears on the subject.

Red flag number one: Jackson had special needs, or more accurately, was diagnosed as autistic. I can testify it is more challenging to communicate water safety skills, including good judgment, to populations with special needs. Communication either by words, action or touch is crucial in teaching swimming. It doesn’t help that drowning is the number one cause of death among autistic populations, as the National Autism Association states children and adults with autism are often attracted to water sources such as pools, ponds, and lakes.

Which leads to warning sign number two, or the fact the victim had unknown swim skills. Coverage reported his mother had stated it was the first time the young boy had ever gone swimming. There are additional attributes Jackson couldn’t help, such as the fact he was male and African American – two more indicators he had a more likely chance of drowning, according to Centers for Disease Control and Prevention data.

Another important sign: No lifeguard on duty. The boy was swimming at an apartment pool complex without any certified pool staff in attendance. Even the laziest, most hung-over lifeguard – and I’ve seen quite a few – would snap to attention and see disarray in the water, taking action to cover their certification or head.

This is when the fatal point occurred. Jackson could have experienced voluntary apnea or suspended breathing, caused from holding air too long under traumatic circumstances (like not being able to surface). It’s also possible the some kind of force took place to his diaphragm – a kick or a dangerous jump, which happens under improperly unsupervised swim situations – and allowed for water to enter the lungs via trachea. Either way, laryngospasms or the blocking of air brought on slow asphyxiation.

The family left the pool and walked home. Mom gave her son a bath and put him to bed as he complained about being sleepy. Articles even hinted Johnny “had an accident in the pool.” Results of reduced oxygen flowing from the lungs to the brain for any reason can cause behavioral changes. Signs of potential on-land drowning include a persistent cough, extreme tiredness or confusion. Unusual behaviors count as yet another flag.

The boy died technically of cardiac arrest on the way to the hospital brought on by pulmonary edema, or where your lungs fill up with your own fluids. That makes this a secondary or wet drowning and the reason why I outlined two potential scenarios: Media caused a misnomer by labeling the incident as a dry drowning. Another reason – or flag – as to why I encourage you to read between the lane lines this summer.

Most recent date reports 10 to 15 percent of 3,600 U.S. drowned deaths in 2005 were actually classified as dry drowning. I’m no mathematician (I’m a writer and a swim teacher, after all), but that’s an average of 288 per year. If you spot the red flags associated with last year’s high profile land drowning – combined with the slim chances of going under while dry – your swimming fears should be smoothed over by informative or otherwise calm waters. As I tell my swim students, compliments of the Red Cross, you want to think before you sink.

I also wrote about this topic here when the unfortunate incident first happened.