12 Excuses to Hold a Potential Water Aerobics Fanatic Back

If you read my previous post, you know I’m focusing on exercise motivation and getting you into the pool. Water is an amazing property and the answer for so many, including injured or otherwise challenged folks, all wanting to get a decent workout on because it is low-impact. This means no pounding pavement — you’re dealing with the laws of buoyancy, not gravity.

I want you take the 6 Great Excuses I used for lap swimmers and add on the following when it comes to water aerobics.I promise you if you try it (with a decent instructor), you’ll be back for more and wonder why you didn’t do this sooner.

Great Excuse #7: I won’t get a decent workout. Hogwash. Water is three-dimensional and 830-times thicker than air equating to 12-times the resistance. It’s isokinestic. There is a tremendous amount of weight training or muscle lengthening going on. Although traditional cardiovascular activities burn a lot of calories really fast, weight training is the way to go to burn away fat the longest with a 48-hour after burn available just for fighting against water’s natural resistance.

Great Excuse #8: I’ve got injuries or limitations. I bet you everyone else in the water does to. I get people in my H2O class that have hip replacements, blown-out knees, teared rotating cuffs (located in mid-back shoulder area), bad arthritis and recovering from having a baby. Just simply listen to your body (and doctor) when making movements.

Great Excuse #9: I cannot get my target heart rate. Don’t use this as a measure you aren’t working hard enough. Water provides a supportive medium which makes you expend less energy as this Weight Watcher expert says. To further back up the point, I’ve had several water aerobic trainers tell me heart rate checks are non-existent for water. Instead, focus on perceived exertion: when you are out of breath, you have done your job, which is advice from the Aerobics and Fitness Association of America.

Great Excuse #10: It’s too fast and confusing. I do everything I can to nurture my newbies. I know they are going to feel overwhelmed upon first class. We go forward, we go back, we pull with arms and then kick with legs — all at a moments notice. But it’s because it is proven quicker intervals, sets or circuits (with 10-12 reps) switching from high-intensity or pulsing movements (ie. water running or flutter kicking) to more weight training (ie. cross-country legs in place)  delivers a better workout.

Great Excuse #11: I sink too much. This is very true of thinner bodies and newbies. Why? They have the same thing in common: both suffer from too much muscle. The slim-jim cannot help it but the beginner is a little tense due to performance nerves, which makes the muscles tighten and become heavy. Heavy sinks. All sinkers who ask for my advice in being more buoyant are almost always beginners. I tell them to breath deeper, keep showing up to class, and come back to me with the issue after attending 10 sessions. The problem take care of itself through experience.

Great Excuse #12: The water won’t do as much for me as land. Then wrap your brain around these stats: Deep water walking burns 264 calories versus land walking at 135 calories. Deep water jogging burns 340 calories as opposed the the same land exercise for just 240 calories. That’s a 100 calories difference right there! Of course it is all subjective to how hard you are working and your weight (and whether or not calories counting itself is an accurate way to measure exercise), but a point is being made about the benefits of conducting exercise in the water.

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6 Excuses To Hold a Potential Lap Swimmer Back

By no means do I think it is easy for any parent or adult to just jump into a pool and start swimming laps. Whenever  an adult student shows up for a swim lesson with me at the pool, I always feel extremely proud of them. And that’s just for showing up. Because I understand a lot stands in their way to get to the lesson. I’m going to take apart or break the myths behind the top six great excuses for holding yourself back from learning how to lap swim.

Great Excuse #1: Cannot find someone to watch my kids. Swim lessons sound like a time luxury for yourself. However, exercise is needed to keep the heart and body weight healthy so you can nurture that infant and keep up with your pre-schooler. Once you treat exercise as important as sleep, your schedule wraps itself around it. Everyone learns to adapt, just like one-car families.

Great Excuse #2: I don’t know what I’m doing. Which is why you signed up for lessons. Adults are so much more judgmental on themselves than kids ever are with swim lessons. Use what you have. Do what you can. Start where you are. Perfection is the enemy of the good.

Great Excuse #3: I’m out of shape. Swimming is one of those activities with an equal playing field for both the athletic and out-of-shape. Trust me: the challenge is going to be just as hard for a know-it-all sport freak and a vulnerable parent. In fact, the more humble you are, the better your lesson will go.

Great Excuse #4: I don’t want to be seen in a bathing suit. Remember this is a pool, not a busy shopping center. The uniform around you is suits and everyone is pretty much numb to this fact, along with different body shapes. The swimmers around you are there to get a work out, not to judge. Fake it until you make it.

Great Excuse #5: I might panic. If you take things slow, you can control your fears. You begin learning lap swimming one lap at a time. It takes the ability to apply patience, persistence and practice. These are just words and values we say, but swimming helps you get re-acquainted with their definition. It’s kind of exciting to feel these emotions (and they replace your fears).

Great Excuse #6: I don’t know where to do this. Yes, it does require looking into a pool. So start calling around and visit your local YMCA and community pools. Make sure you check out their hours for lessons as well as adult lap swimming time. Pools can be busy places that have to do balancing acts. If membership cost is an issue, look for trade-offs like free childcare, free showers and shampoo, and guest passes.

They don’t really sound like great excuses anymore, do they? Hey, I have great excuses when it comes to getting my butt into a yoga class. More on the art of exercise motivation later.

Posted in Adult Swimming, Children Learning to Swim, Health and Fitness, Swim Instructors, Swim Lessons & Programs | Tagged , , , | Leave a comment

5 Things Swim Instructors Disagree About Most

It isn’t hard to get along with other instructors. There is always something new you can learn off of them. But usually we have very strong opinions about certain aspects of teaching swimming. Here are 5 things we just can’t seem to ever be on the same page about.

Goggles and other swim equipment. I’ll take the time to make sure a kid’s goggle fit him/her right. And I always have an extra pair on me. Other teachers aren’t bothered by this issue. And both our students are swimming fine. I just believe in making kids as comfortable as possible — other instructors might believe more in focusing on getting used to the elements.

Group instruction versus private lessons. I personally think quality always trumps quantity. But part of the reason could be I’m not as good of a group teacher as I am a private one. The reason a swim instructor might become venomous over this topic is because it could be impossible to run their swim school if the numbers aren’t there. I ran across this pdf file about how to make $1,000 an hour running a swim school. It has a very impersonal approach, but it’s a working business model nonetheless.

Crying in class. Some teachers have the kids sit out. Others lecture. Me? I reason them out of it as I don’t feel like any child should ever make a connection about tears and water. One of my best mentors uses a method I could never follow through on with criers: She pushes right through it. Meaning if the kid is crying, it’s like it isn’t even happening with her. Yet her kids always come out on top (of the water) and become excellent swimmers in the end (and if I was being really honest, sometimes  think they progress faster than mine).

Parental involvement. Many instructors flip-flop on this decision. It usually depends on the situation. For me, if a parent WANTS to stay in the pool with their child, I know that’s the type of parent I should ask to STAY OUT. When I think the parent serves as a distraction to the child, I know there is going to be a struggle to convey who needs to be charge (and it ain’t the parent or kid). Time and time again the result is not establishing vital swim –and is some cases socialization — skills. Parental involvement is crucial in many ways with swimming, but not so much with the lesson agenda itself. Meaning parents can work on general disciplinary, motivation and encouragement issues. And from the deck.

Allowing the student to grab you. I don’t mind being of assistance and allowing kids to hang onto me — but the second I sense the death-grip, I back up and work on floating in the shallow end and swimming small distance to something they can grab, like the pool side. I know some teachers who don’t really think twice about this (in someways it does create some bonding). Grabbing, in my opinion, is just never okay and a habit a teacher can break. If a child is that dependent to want to do this, it’s a sign you’re moving too fast for them.

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Top 5 Overlooked Swim Instruction Issues

Swimming can be pretty basic topic. We think of the subject as limited to certain issues: learning how to swim; dealing with water fears; being more safe around water; and stroke development. But there is so much more in between about swimming that instructors and parents don’t look close enough at. Here are my Top 5 overlooked swim issues:

#1: Group lessons are often a disappointment. To your hopes of safety. To your child’s swim progress. To the instructor who cannot spend as much time with your kid due to a higher ratio. Private one-on-one as opposed to group lessons are an issue about deciding if you want quality versus quantity. Payout in group lessons is delivered to families with a unique set of criteria.

#2. Swim ability isn’t relevant to age in the ways we think. Let’s say you have a water frighten 5-year old and a 3-year old who is something likened to a dolphin. Sounds backwards, right? Suddenly the older child takes off and within 4 lessons, is doing the backstroke across the pool — extremely common progress expectations at this age no matter how long it took beforehand for your kid to love the water. Yet the 3-year old who has been swimming solo longer is limited by their coordination and development issues, unable to do the strokes as well. Who is the better swimmer now?

#3: Goggles deliver immediate confidence. Kids feel better when they can see what they are doing. If the only way we can learn to swim is by putting our heads in the water, give ‘um a good reason to do so with a pair of goggles. Kids will say ‘I don’t like to wear these’ because they say that about anything they haven’t put enough experimentation into. I don’t think anything that can ultimately increase your water safety is a crutch.

#4: Grabbing for help is never okay. It’s not okay for a child to grab a parent or a kid in the water for any reason at any time, and you’ve got to break this habit early. Instead, to help your emerging swimmer, teach them to flip over on their backs when they need assistance. You can assist them by holding onto the back of their head and towing to safety. This is a great activity to do with babies. Also, create pool games that involve grabbing the side of the pool or toys, but not people.

#5: Thrashing isn’t swimming. I’ve had parents tell me their child is ready for stroke development when they cannot swim the shortest distance or width of a pool without being freaked out. We cannot push our kids on this issue because safety is such a concern. The best way to tell how comfortable your kid or student is in the water is to ask them to float on their front for a few seconds and then calmly roll over onto their backs and float for another moment or two. Body language says it all with swimming.

Posted in Children Learning to Swim, Parenting & Swimming, Swim Instructors, Swim Lessons & Programs | 1 Comment

The True Cost of Learning to Swim

Swim lessons seem like a luxury in today’s economic climate. I fully agree. They aren’t cheap, and food or clothing is a better priority. So much is built into the cost, from firing up your pool (if hiring private home lessons) to the instruction costs.

Aside of swimming, parenting (and product review writing, like new cars), I also write about personal finance. In general, I think the main motivator behind any of my articles is a message about consumers finding the best deal. Here’s how I break down the true cost of learning to swim.

Bathing suit and goggles: $25. Old Navy works fine, but their goggles don’t — get a good $12-15 Speedo pair made of silicone, which is soft and refrains from leaks. Goggles encourage putting a child’s face in the water.

Initial 1/2 hr. private lessons: $40-320. I live in the Bay Area, so keep in mind all my estimates are likely a third to a full half higher. You can start with one lesson ($20-40 depending where you live) and get an estimate of where the teacher thinks your child is at. However, it is extremely difficult for any teacher to say just how many lessons it would take your kids to swim, which makes it harder to budget for it. If your kid can swim independently without you, move on to group lessons. If more nurturing is needed, sign up for 6-8 privates ($320 is 8 privates total).

1/2 hr. Group lessons: $15- 185. Group lessons can save you tons IF — and only IF — your child is not afraid of the water. Otherwise, you are seriously flushing money down the toilet if you think your timid child is suddenly going to blossom amidst aggressive (or other frightened) swimmers and an overwhelmed teacher. Instead, you child will regress. Which is why I always recommend the initial estimate above. Hey, only the rich can afford to buy cheap because they can afford to buy something over and over again. The $185 should buy you around two weeks or $15 x 8 (1/2 hr. lessons).

Time with you in a pool: priceless. Not because of the memories, but because of the swim time they will get in. Take advantage of every opportunity. Maybe the pool your kid takes lessons at allows parents to get in after. Maybe a friend or neighbor has a pool and you can exchange tomatoes or something for swim time. I can ALWAYS tell a kid who practices versus one who doesn’t.

1/2 hr. group of private follow-ups: $40-200. Swimming can be a forgotten skill. Retention and strength to swim depends on the age — the older they are, the more likely they can get by on memory and muscle. Best to conduct this in the early month in an indoor pool around April. A minimum of 3 lessons ($40 x 3 = $120) should not only tell you where your child is at but even deliver them stroke skills if their swim retention is strong enough.

TOTAL TRUE COST OF LEARNING TO SWIM THIS SUMMER: $370 (group) & $465 (private)

Of course their are more variables: demographics, electric bills, lost or ruined swim suits, pool memberships, swim toys. (A lot of my clients would tell me they spent a lot more on me than this!) But think of this estimate as the no-frills approach when learning to swim.

Also, isn’t it interesting to see just a $95 difference lies between private and group instruction. Your child won’t be in the pool as much, but will get better time in the pool. So what is more important — quantity or quality?

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Currencies & Rescues: Troubleshooting For Fearful Swimmers

Are you afraid getting your fearful child to swim is going to be a struggle again this summer ? You are not alone. Loving water isn’t something we’re all born with — I see it mostly as a learned experience. Some just have a harder time coming to appreciate it than others. Water is a valid thing to be afraid and we want our kids to have a healthy fear of it. But what if the fear is too healthy?

I’m going to keep the answer simple. Which are sometimes the hardest answers. I want you to keep just two key words in your mind when approaching swimming lessons again: currencies and rescues. You keep these two words close to your heart and mind and when headache and heartache ensues. You hang onto them. You make them your mantras. You make them your behavior and action. You follow them despite your buts, ifs and should I’s. Here’s how:

#1: Hone in on your child’s currencies. This is a Dr. Phil term I learned the other night when he interviewed a family that cannot get their 3-year to quit pooping his pants. The parents were using both positive and negative reinforcements in the form of time-outs and the promise of an unopened prize (a dump truck — the kid loved ‘um). Dr. Phil told the parents it was a control issue and they had not yet stumbled upon the child’s preferred currency, or simply what it would take for the child to give up control. This could be a food, a toy, a game, a person, a place … figure it out and use it as a motivator for attending swim lessons. Currencies change, but they always have the same effect.

#2: Refrain from rescuing. Ah, yes, rescuing. I’m using this as a psychological term. I’ve witnessed even the most enlighten parents getting in their child’s way without acknowledging it. Rescuing is when you allow yourself to be pulled into a situation by your child  that you need to stay out of. Managing or controlling is not the same as helping; what parents fail to realize is THEY are the ones being managed and controlled. I have dealt with a lot of crying children over the years and I can guarantee you they always stop crying at some point — IF the parents stay out of it and allow the instructor to just do their job. If you feel compelled to rescue, hold off on lessons until you are both ready. If you do have a legitimate issue with how the instructor is teaching, then you bring it up to aquatic manager after the lesson is over.

Don’t feel like you are alone if you are at your wit’s end with your non-swimmer. I have parents/readers email me their frustrating stories all the time. If you post a comment or email me about yours, I promise you I will get back to you and make it better!

Posted in Children Learning to Swim, Parenting & Swimming, Swim Instructors, Swim Lessons & Programs, Uncategorized, Water Fears & Trauma | Leave a comment

How Your Kid's Trust Gets Ruined in the Water

Trust. Something very important to build in life, especially with young minds. The more unsure the environment, the more crucial it is to establish it. And once lost, broken or ruined in a situation that is very important to your child, the harder it is for you or anyone else to get it back.

I can tell in less than a minute if a child’s trust has been toyed with in the water. It’s in the body language but mostly in the eyes that silently say to me: I don’t trust what you’re saying to me about water.

The American Academy of Pediatrics (AAP) says children are not developmentally ready for formalized swim lessons until the age of four. (However,  a study came out in March 2009 by the Archives of Pediatrics & Adolescent Medicine that found participation in formal swimming lessons was associated with an 88% reduction in the risk of drowing in the 1- to 4-year-old children).

But one of the reasons this warning still makes sense is because — as stated by Dr. Marilyn Bell who chairs the academy’s committee — parents tend to overestimate their own child’s cognitive skills and underestimate their physical abilities. Meaning, just because we know our kid is smart enough to know what to do in the water doesn’t always mean he/she is always physically strong enough to do it. Here’s how a child’s trust gets ruined in the water:

Not paying attention. Either you or the instructor has their hands full, dazes off and turns a head just for a second. This is when kids slip off the stairs or jumps into the water without you. Either its time for a break or to limit swim activity in a controlled area where everyone feels more present and safe.

Tricking kids into performing. There’s an art to doing this right that involves honesty and building up to it. Too many instructors think telling a child “they won’t move” and then backing away at the last minute will fool a child into believing they can swimming better or farther than what they are ready to do. What I’ve described is the most typical trick in the book and causes major regression.

Classes are too crowded. It’s one thing for a teacher to have 6 kids on the soccer field and another in a pool. But, you get what you sign up for, which is limited help and independent swim time with a ratio this high. I’d go with private one-on-one instruction until your kid is able to swim 15-yards without anyone’s assistance and coming up for air on a regular basis.

You know nothing about the swim instructor. It takes just a little asking around to find out whether or not your teacher is cheap summer help or an established professional. Keep your eyes and ears open around the pool. One time I was off-duty at a pool but performed a double-save (two kids submerged, hanging onto one another) because all three young lifeguards on duty where hung-over and generally not present. That’s the difference.

Posted in Children Learning to Swim, Swim Instructors, Swim Lessons & Programs, Water Fears & Trauma, Water Safety | Leave a comment

6 Great Swimming Inventions

I went for an 8-mile run/hike/walk/drag combo yesterday in Bear Valley with a friend (that took 4 hours to accomplish). So we had a lot of time to discuss a variety of topics. One of them was about a friend of hers inventing a Baby Bjorn made out of neoprene.

This caught my attention as neoprene is the material used to make very light wetsuits. (And beer cozies, but that is besides the point). Apparently this entrepreneur’s idea is to make a baby carrier mom can take in the shower with her.

And the pool. The Health and Fitness Director at the pool I teach have long thought moms should be bringing their Bjorns into the pool with them for my Mommies-in-Motion class, where moms work out in the shallow end with their babies. There is a whole new market for this product. Which got me thinking about how there are a lot of cutting edge swim products, simple swim products that feel cutting edge, and great swim inventions out there:

Speedo Breast Stroke Fins. NEW! Oh, man. I just found these and now I HAVE to buy them. Long have my students begged to use fins with the frog kick, and I’ve always told them no — the shape just doesn’t mix with the movements. But now they do! Super cool.

The Monofin. Yes! The Monofin. Great when teaching the dolphin kick properly. Make sure your student is advanced and can sustain themselves in a situation where their legs are basically locked together. Here’s another style.

Regular Fins. I love, love, love fins. And so do 99% of the kids I put them on. Fins are so simple, but do so much for that child learning to be more independent (ie. stop grabbing at people in order to surface and breathe). Fins deliver an extra boost. This is Petite Baleen’s secret to success. Also, don’t by cheap plastic ones — buy rubber or silicone.

Egg Dive Toys. I don’t exactly understand how these prove a child is breathing correctly (as the except states), but I do know these are great for beginners: if you blow bubbles, the toy flips over and presents a new color. You could really run with these and have a series of different pictures on the two sides, like a chicken and then an egg, or a rosebud and a blooming flower.

Flutter-Kick Straightener. Okay, this one is made up. But if someone came up with a contraption to keep a pair of kid’s legs straight (no bending at the knee) in order to learn how to use the quad muscles properly, I’d be the first in line to buy it. I’ve found only manual straightening (holding their legs) works versus verbal reminding — and it takes the body/brain bloody FOREVER to get them right, which costs a lot of lesson money.

Hand floats. I’m onto a roll now — this one is made up too, and I thought of it last summer. It’s a huge step when a child attempts to come up for air the first time without non-human assistance.  They could use some gloves that offered floating support so when they pushed down on the water to lift their head, they would be a little higher to do so. Realistically, one could create these buy buying a pair of neoprene gloves and sticking floats in the palms for lifting support.

I think a good invention is one that solves a problem, don’t you? Do you have any great swim inventions?

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Kids, Our Hidden Exercise Motivators

Lately is seems as if kids are getting a bad rap where exercise is concerned. Children experience way less unstructured playtime than in the past — as little as one half-hour a week — and childhood obesity is on the rise (I wrote about how to make fitness fun in the water here).

I don’t know about you, but winter makes it hard for me to follow an exercise routine. I really love to get my physical fitness on in the great outdoors (I’m really into trekking with polls right now), so when the weather sucks, so does my motivation.

Until one of my swim students, Avery M., put my sorry attitude to test.

I’ve know Avery since she could barely swim, and the girl is now onto doing stroke all by herself. We were in the indoor pool and I was practically doing nothing more than watching her swim back and forth when she asked me about the outdoor pool. “Is it open?” she asked. Yes; I answered. Can we go there? she retaliated.

My job is not to stand in the middle of my student’s progress, but the outdoor pool — although heated to 80-degrees — is still a cold proposition with winter’s ennui in full effect.

I thought about it. “Actually, that’s a good idea,” I told her. So we went for it.

Here I was with a swim buddy challenging me to work out with her — kids are our hidden motivators for a lot of things. Exercise included.

We had a great time, and I have a feeling next time I see Avery she is going to hold me to the challenge of swimming outside again. Also, even with just ten minutes to work with, you can create a swim plan.

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Great Music: Secret Weapon for Water Workouts

I was talking with a friend of mine who takes a lot of spin classes. She was talking about how even though she thinks one instructor is far better than another, she chooses the mediocre teacher because her choice in music inspires and motivates her to workout.

I don’t have nearly as much experience as my co-teachers. I have nothing near a degree in body physiology. Yet my students tell me they love my class. Most importantly, they keep showing up. Like religiously.

You know what one of my main weapons is to retaining students? I can offer my students a mean water aerobics mix. One that makes you want to move. One that makes you go, “Oh my gosh – I LOVE this song!”

I also do not overplay my music. I ask for suggestions when creating a new mix. Music truly unifies you with others. In that unification, accountability is created. If you’ve ever been to a concert, you know what I’m talking about: You all fall in love with the music together. Someone else’s smile or singing along to the lyrics has as much importance as your own. So when it comes to falling under the enchantment of a very exciting song during exercise, it becomes very important that you’re working as hard as the person next to you.

A great mix has a little bit of everything. You’ve got slower warm-up songs, nostalgic songs, and songs with a challenging beat per minute (bpm). I’m not so much into the techno stuff with fast bpm (136-140). When I first started teaching, I tried to use this but felt phony. I don’t care for techno.

I’m actually into songs you’ve never thought of working out to. Reggie, which creates a nice slow beat for ab crunches and full-range-of motion movements. The Rolling Stones gets my students to flutter kicking in full aerobic form while Mick Jagger’s voice draws out chorus. The B52’s is high-energy fun.

I do not deny myself and my students the pleasure of music. I heard somewhere you’re supposed to “play to your strengths” and I feel I’m doing just that for myself and my students.  Here’s one of my favorite Playlists on my iPod:

Water Aerobics Mix #2

These Eyes – The Guess Who (60’s)

Run On – Moby (late 90’s)

Love Lockdown – Kayne West (today)

Double Dutch Bus –Frankie Smith (70’s – one of the first rap songs ever!)

Magical Mystery Tour – The Beatles (60’s)

Family Affair – Mary J. Blige (today)

Cosmic Thing – B52’s (80’s)

Bad Girls – Donna Summer (70’s)

Cracklin’ Rose – Neil Diamond (70’s)

Don’t Lie – Black Eyed Peas (today)

Say it Right – Nelly Furtado (today)

Rock With You – Michael Jackson (RIP)

Eye in the Sky –Jonatha Brooke (remark of a 70’s song)

I dare you to download on iTunes and try not to workout to that one.

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