Dedham Health

Hop In, Shape Up

By Chris Klinkow
Aquatics Director / Hydras Head Coach / Instructor

Hopefully you have been fortunate enough to enjoy the fantastic weather spring has been tantalizing us with. It was so nice last week that I ended up taking a dip outside as we were filling up the Summer Club pools!

As Aquatics Director at DHAC I spend a significant amount of time in the water. Swimming is truly a passion of mine. Whether I am instructing three year olds in our Learn To Swim program, demonstrating drills for Swim Team (GO HYDRAS!!!), setting the pace for my Masters Training swimmers, or simply training on my own....one thing is for sure.....I'm getting great exercise!

You may or may not be aware of the less obvious benefits of swimming as exercise. Swimming is ideal for full body conditioning and takes first place when it comes to low-impact training. Additionally, you might be interested to know that swimming has been proven as a fantastic avenue for getting your summer shape on.

The following article lists ten significant benefits gained/ehanced uniquely through swimming, check it out! Start summer early this year and throw a suit on. 

I can attest to the health benefits, and assure you that if you take up swimming as a primary exercise it will yield results that you won’t get otherwise. Even as an alternative exercise, swimming will provide benefits that compliment any other form of training, be it strength training or conditioning!

Come see us at the Adult or Family pool! You can join us for a swim, or just say “Hi”!

Keeping Safe Around The Water

By Mike Moses
Hydras Swim Coach / Graphic Designer

Who’s excited for summer?!?

I know that I am. With summer comes a lot of family time in and around the water -  pools, the beach, ponds, lakes and more. There are many steps to make sure your family stays safe - here are a few:

Always wear sunscreen/SPF – Although this may seem obvious, sunscreen is very important to everyone’s summer routine. This includes both kids and adults alike! I can’t tell you how many times even I have forgotten my sunscreen. I ended up in pain and agony for days with a bad sunburn, not to mention the permanent damage to my skin. Don’t forget - even on cloudy days up to 80% of the sun’s UV rays can penetrate your skin.  

Check your Floaties – There are a TON of floatation devices out there for kids. Most of these are very unsafe, including inflatable water wings, bubbles, and suits with floats in them. Here at the club we ask that if floatation devices are used in our pools that they are US Coast Guard certified. There is often a printed portion on the back of the device that tells you whether or not devices are USCG approved. The USCG approved floatation devices always ensure (as long as they are worn properly) that the wearer will be held in an upright position in the water, and they secure snugly to the wearer to make sure they don’t slip out.  

Lifeguards aren’t babysitters – Many pools and beaches have lifeguards on staff. They are there to keep everyone in the pool safe while they swim. However it is always important to remember that just because a pool has a lifeguard (or lifeguards) doesn’t mean your child is 100% safe. On hot days, pools often get really packed with people. It is important to remember that lifeguards have an entire pool to keep track of - and all the people in it. They aren’t there specifically to watch your child. When your children leave your sight, you are putting their safety in someone else’s hands.

What are some of your favorite summer safety tips? Share them below!

Kicking It

By Chris Klinkow & Mike Moses
DHAC Swim Team Coaches and Instructors

As we are both at the pool very often, we have many people ask us for some tips in the water. For the most part, we offer a few simple tips including keeping heads low in the water and kicking the correct way. Here is a great article that sums up how your kick should look/work. Things from keeping legs straight, to floppy feet are very important to having an efficient stroke. Please take a look at some of the videos and tell us what you think!

What Is the Best Swim Stroke?

By Chris DeShiro
DHAC Aquatics Director

As the Aquatics Director here at Dedham Health, people are always asking me for advice on swimming laps. One of the most common questions I am asked is “What is the best stroke for lap swimming?”

My personal opinion is the breaststroke. It allows me to swim more laps without getting as tired as if I swam freestyle or butterfly. But I know that everyone is different, so I’ve done some research and found an article that gives some insight into the pros & cons of each of the four competitive strokes.  

Now it’s time to take the next step…figure out which stroke is the most comfortable for you and gives you the most efficient workout. Go get in the pool!!

Get Ready For Your Winter Swim

By Chris Klinkow
DHAC Aquatics Director and Hydras Coach 

Growing up, I can remember swim practice being outside -  even after the fall foliage was fading....leaves falling into the pool.  

Most people are unaware that many competitive/non-competitive swim programs in the New England area train outside well past the end of the summer season.  You would be surprised how easy it is to keep your self warm in “cold water”, try 20 x 100’s freestyle on 1:10!  

Don’t worry. Im not instigating that everyone give up our nice indoor pools for the summer club lap pool....we already shut it down for the season. But that doesn't mean you have to give up your swim! Swimming has terrific benefits - year round! Check out this article that explains why.

The Secret To Strong Swimming

By Chris Klinko
Aquatics Director and Hydras Head Coach

Reducing resistance and generating power are the keys to great swimming!

I constantly find myself coaching people on two things: timing and body position. When swimming freestyle, you always want to make sure you are sliding through the water with as little resistance possible. At the same time, you want to time the workings of your stroke in a way that keeps your body moving smoothly through the water generating maximum motion.

How do you minimize resistance as you are swimming freestyle (crawl stroke) through the water? By keeping your body position horizontal to the surface of the water. Your legs have a natural tendency to sink. You can counteract this tendency by leaning/pushing your chest lower in the water.

The most effective freestyle swimmers spend the majority of the stroke swimming on their side, keeping one shoulder out of the water. This can be done by rotating side to side during the arm stroke. Maintain a glide on your side after each stroke while the opposite arm is in recovery.

Engage your body rotation via your arm stroke. Timing is crucial in accomplishing this! One you establish a good “catch” (grab hold of the water in front of you) using EVF (early vertical forearm) while on your side, rotate your body to the other side as you take your next stroke. The rotation should be initiated by kicking down on your with your leg on the stroking side as the stroke begins.Technically you only need two kicks per arm cycle to accomplish this. The same can be applied to a six beat kick (every third kick is a down kick on the pulling side as you begin your stroke.

Of course, this takes lots of practice. But if you put the time into it, you will find your swimming becoming more easier, more efficient and more fun!

Swim Into Fitness

By Chris Klinko
DHAC Aquatics Director and Hydras Coach

Looking to take swimming to the next level? Efficiency is the word. 

How do you get there? Here are a few techniques to get the most exercise out of your lap swimming.

• Your body should lay low and flat in the water.
• Don’t let those legs drag...Kick! 
• Keep your face in water while you are swimming Try staring at that black line at the bottom of the pool! 
• Ever wonder what that cross at the end of the black line is?......It means your at the end of the line....so touch the wall or start your flip turn keeping your head down...you don’s have to look up! 
• Develop a rhythm. Create a harmonious balance or rhythm with your stroke through things like breathing. 
• Try not to breathe every stroke, keep your head low (breath under your arm).

These insights are simple to explain, but not always so physically easy to attain. Practice, practice, practice......then practice some more. You’ll get it!

Stay tuned for more tips! For those of you who need more than just tips don’t be shy. Look into DHAC’s adult aquatic programing. This Summer we introduced our Masters Training class!  Check it out on the site for more details!

Dunk!

By Mike Moses
DHAC Swim Instructor and Hydras Coach

Summer is here, which means sun, fun, and of course, swimming. I remember my parents buying our first above ground pool in the backyard, going over friends' houses to swim in their pools, and heading out to the beach on our weekend family outings. Of all the time I remember in the water, I never remember being scared, and I never remember wearing lifejackets or bubbles. I was always comfortable in the pool, including putting my face in the water.

Going under water, or dunking as we call it in swim lessons, can be a very difficult thing for kids to get comfortable with. Many parents talk to me before lessons saying “My son/daughter doesn’t feel comfortable with the dunks.” Or “So-n-so wants to skip the dunking today.” You may ask yourself, how important is going under water?

My answer: Crucial. Kids that are more comfortable in the pool, and aren’t afraid of putting their faces in, learn to swim faster than kids who don't do it regularly. Going under water, dunking, and getting your face wet is not only important for mastering the swim strokes and techniques. It is also critical for gaining confidence as a swimmer.

Most of the time dunks are intimidating for kids, especially if it’s their first time in the pool. So what is the best way to get them comfortable? Consistency. At least once or twice every time they go in the water you should try to have your kids put their faces in. It may be tough, it may cause a few tears, but having taught thousands of kids (no exaggeration), I can safely say that putting your face in is required for kids to be 100% comfortable in the water. Until they are comfortable in the pool, swimming independently without floatation devices or bubbles is extremely difficult.

When swimming with your kids, teaching them how to swim, or putting them in swim lessons, always remember that there are always things that kids aren’t comfortable with. Going under water is very similar to riding your first bike on two wheels. Every kid eventually learns how to do it. And the only way to learn is to actually get out and try it.

You may fall down and scrape your knee a few times, and you will most definitely swallow a little pool water, but staying consistent and sticking with it will always pull through in the end. After a little practice - and a little tough love - your kids will start to love the pool.

Promise.

Staying Safe in the Water: Top 5 Tips

By Chris Deshiro
DHAC Aquatics Director

Now that summer is finally here, you and your family will probably spend a lot of time near water. This is a fun and exciting time of year, but it can also be a dangerous one. Two-thirds of all drownings occur between May & August, with children between the ages of 1 and 4 having the highest drowning rate. In honor of May being National Drowning Prevention month, here's a quick list of ways to help keep your family safe this summer:

1. If you have a pool at home, make sure you have a 4-sided fence that is at least 4 ft high. It should have self-closing, self-latching gates. For added safety, you can add an alarm to your gate. 
2. Always supervise your children when near water, even if there are lifeguards on duty. Teach your kids about basic pool & safety rules. Don't treat lifeguards as babysitters. Save the reading, texting, or having a drink for later, when they aren't in the pool. 
3. Always swim with a buddy. Never swim alone, even if you are a strong swimmer. 
4. If you use floatation devices, make sure they fit properly. These should be non-inflatable and tested/approved by the US Coast Guard. 
5. The best way to ensure your family's safety this summer is to enroll your children in swim lessons. According to the Center for Disease Control, children between the ages of 1 and 4 who are enrolled in formal swim lessons are 88% less likely to drown.  

Swimming is not just a fun activity the whole family can enjoy; it is also a life-saving skill. If you follow these tips, you and your family will have a safer, more enjoyable summer. See you at the pool!

 

Swimming - Not Just For Kids

By Chris Klinkow
DHAC Aquatics Director/Hydras Head Coach

Spring is here and summer is around the corner! We spend a lot of time talking about getting kids to swim. But, did you know that swimming is a cool and refreshing way for adults to stay healthy too?

A recent study published in the American Journal of Cardiology revealed that swimming reduces and improves artery health in older adults.

Similar results have been seen in studies of walking. However "Because Swimming puts less stress on joints and the body's cooling mechanisms than other exercises" it "is an ideal form of activity for older adults".  

The study's results demonstrated that swimmers' systolic blood pressure — a measurement of heart contractions — fell 7% to 122 mmHg (millimeters of mercury) from 131 mmHg. Their arteries also showed signs of becoming more elastic and responsive to changes in blood flow. What does this mean? Their hearts became healthier after swimming.

So folks, come visit us and take a dip, whether its on the family pool deck, in the adult pool, or at Summer Club. Swimming - it's not just for kids.