California’s beautiful State Parks encompass over 900 miles of ocean coastlines plus thousands of miles of reservoir, lake and river shorelines. Thousands of lifeguards protect these water sources, to ensure the safety of the 50 million people, that travel to these parks each year. California’s State Parks employ around 600 seasonal lifeguards each summer. And each of these lifeguards have completed lifeguard training, certification and testing programs. Note: These programs are not swim classes, they can be seriously physically and mentally challenging.
Understanding What Type of Lifeguard, You Want to Be
Lifeguard training is job specific, that said there are the following:
Pool Lifeguards – areresponsible for public and private pools
Aquatic Attraction Lifeguards – watch over waterparks or pools that offer attractions, and a have a maximum water depth of 5 feet or less.
Waterfront Lifeguards – prevent and respond to emergencies in non-surf, open-water areas found at public parks, resorts, summer camps, campgrounds etc. life lakes, bays or rivers.
Beach Lifeguards – guard in all areas of open water with surf.
Qualifications
Typically, agencies allow you to be 15 years of age, on or before the final day of the lifeguard training course, but most expect you to be 16. As well as possess a valid driver’s license, with a good driving record, at the time of appointment. Candidates must have the ability to read and write English and have no felony convictions.
The biggest and most important qualification is you must have the physical strength and endurance necessary to rescue a struggling victim in the water.
As well all candidates must be able to detect a struggling victim in the water by having 20/20 corrected vision, and 20/40 uncorrected vision, along with passing a hearing test.
Lifeguard Certification
Obtaining a lifeguard position is not an easy task. Everyone must attend lifeguard courses that teach you the skills needed to prevent, recognize, and respond to aquatic emergencies. Participants will be trained and certified in CPR for the Professional Rescuer (CPRO), and First Aid care for injuries and sudden illness until EMS (emergency services) take over.
You will also practice using life-saving flotation devices like rescue tubes to help struggling swimmers. You will be properly trained in using back boards to help move people who may have injured their spines, and CPR barrier devices called face shields. Face shields are placed over the victim’s mouth during CPR, to prevent the transmission of communicable diseases via bodily fluids. Pool guards will also be taught how to communicate with a whistle while on duty.
Lifeguard Certification Cost
No matter the type of lifeguarding you choose, you must pass job specific certification classes. The American Red Cross, National Aquatic Safety, and the YMCA provide training courses for non-surf guards. Lifeguard training can cost anywhere from $125-$300 and can last from 21 hours-40 hours. Note: state, county and city lifeguard agencies provide their own training programs.
Lastly, everyone will be administered a qualification appraisal interview.
Lifeguard Testing
You will need to pass a job specific written test, as well as a timed swim test. These tests and trainings are to ensure that you are able to provide beach and pool safety, enforce city ordinance laws, and learn how and when to prepare and file reports. Note: Lifeguard testing and tryouts differ between states and agencies, and some begin their testing as early as February, so they can spend their Spring Break doing more intense certification training.
Lifeguard Recertification
It is best not let your lifeguard certification expire, or you will have to repeat the entire process again. Lifeguard retesting is designed to inform you of the latest and most up to date lifeguarding techniques, to keep the people around you safe. Most lifeguard certifications only last one to five years.
If lifeguarding is still interesting to you, then start preparing now. Get in the water; work on your swim strokes and endurance. Next up in this series, “what to expect at lifeguard tryouts”.
Lifeguard jobs require you to be strong, fit and able to swim. No matter what kind of lifeguard you decide to be (beach or pool), you need to start a training program. You have to be able to swim and swim well. Not only is your life at risk but also the victims you are privileged to save.
Lifeguard Apparel
Training programs start with the right clothing. Choosing the right lifeguard apparel can increase or decrease your speed. Both Men’s lifeguard boardshorts, or women’s lifeguard swimsuits can fall off in the waves, restrict arm movement, cause rashes, and become transparent over time. Baggy lifeguard apparel without draining pockets create drag and slow you down. That is why proper lifeguard apparel is dire.
Women’s Lifeguard Swimsuits
Our lifeguard store carries a variety of one piece and two-piece lifeguard swimsuits made for competitive women. They are made from top quality materials; and they fit right and stay on through the roughest conditions. The X-Back Elite a one-piece lifeguard swimsuit and the Surf Bikini a two-piece lifeguard swimsuit are both durable, outrageously comfortable, and are double lined with cute thin straps.
Men’s Lifeguard Boardshorts and Trunks
For those men who prefer board shorts our lifeguard boardshorts come with a rash free guarantee, have self-draining pockets and are made with ultra-soft nonabrasive material. The hottest trend for male lifeguards this year is the more efficient Watermen Short or boardshort liner worn under their lifeguard boardshorts. These boardshort liners, also known as compression shorts are made for the water, workouts and competitions. Watermen compression shorts help stabilize the joints and keep muscles warm, preventing muscle strain. Research shows that the compression shorts help decrease the heart rate and the lactic build up in athletes, therefore reducing the time it takes for muscles to repair themselves.
Note: Keeping your muscles warm before and after workouts or competitions is very important. Jumping in water with cold muscles can create all kinds of muscular problems. Remember cold muscles equal slower swim times and cramped muscles.
Male lifeguards, especially in winter often wear rashguards to help keep the upper body warm.
Physical Lifeguard Training
Swim Strokes
The two most commonly used strokes in competitions are the freestyle and breast stroke. You may choose any style stoke you feel most comfortable with, but the freestyle stroke known as the front crawl is the most common and is the fastest. Beginners who are uncomfortable in the water need to practice this stroke. The freestyle stroke burns around 500-700 calories an hour with moderate to high intensity.
Using the breaststroke in practice will build strength in your shoulders, legs, hamstrings, triceps, inner thighs, and builds strong chest muscles. This breaststroke is performed while you are on your chest, and you swim without moving your trunk. This breaststroke burns approximately 720 calories in an hour.
Developing Your Own Technique
Your personal technique can improve your time, and increases your endurance. Simple improvements can be made just by changing the position of your hands and feet. Your swim stroke should be pulled straight back as you roll on your side, and take a breath, and your elbow should come straight up by your ear as it reenters the water. You want to extend and glide as much as you can with each stroke. Make sure you stretch your body out and roll slightly as you reach forward. Using a pair of lifeguard fins will teach you to use your upper leg and glut muscles, creating a more powerful kick rather than using just your knee and foot. Swim fins also help by increasing the flexibility of your ankles. You should also use swimmer’s snorkel, so that you can focus on body rotation and arm strokes with ease.
Do not hold your breath under water while swimming. Instead practice bilateral breathing. You can do this by exhaling when your face enters the water, and blowing out through your mouth.
Note: It is important that the air is blown out slowly, exhaling too fast might obstruct the next inhalation, causing hyperventilation.
Warm-ups
Always remember to do warm up exercises and stretch your joints, and muscles before you enter the water. Three sets of 8 full body squats will warm up hips, legs and back. Rotating the arms forward and backwards in both small and large circles will loosen up the shoulders and bring blood to the arms. Even doing a light jog will help increase oxygen to your muscles. And as always have plenty of fluids handy to keep your body well hydrated.
Weights
The use of weights will help make you stronger. Swimmers improve their performance and endurance by building muscle in their upper body. Remember powerful shoulders and arms propel you through the water. You do not need to use weights daily; remember your body requires rest days to allow the muscles to recover. It is important to develop your own weight strength program and aim to increase repetitions. At home or at the gym you can use standing dumbbells, resistance machines or exercise bands to build muscular strength and endurance.
Diet
A swimmer’s diet needs to combine protein and carbohydrates to ensure there is good muscular growth and endurance.
Pre-workout Meal
A great pre-workout meal is wheat toast with fruit, banana with a little cinnamon has been linked to stabilizing blood sugar, and improving brain function. If bananas aren’t your thing, try yogurt with a ½ a cup of trail mix, or even a yogurt and fruit smoothie
After Workout – Recovery Meal
When you are in recovery mode try grilled chicken with steamed veggies. If you must pan cook the veggies opt for olive oil instead of butter. Another option for those seafood lovers is salmon with sweet potato.
Whatever you choose to eat, just remember this is what will fuel you through to your optimal condition for what comes next, lifeguard certification and testing, which we will discuss in detail, in the next post.
Millions of visitors and locals hit the beaches, lakes, rivers and pools each year. But sometimes we need a little help, and there are lifeguards in place to do just that. No matter what kind of lifeguard you are, your one number task is not rescuing people, instead your main duty is to prevent and protect the public from getting into a dangerous situation in the first place. As a lifeguard, you are constantly looking for potential danger, and your job is to warn people before that danger becomes an issue.
Surveillance, Emergency Care, Maintenance Duties
Lifeguards are responsible for keeping swimmers’ safe, and must be able to intervene in dangerous situations. During lifeguard training, lifeguards learn to identify emergency situations quickly.
Lifeguards caution people against using unsafe areas, or using illegal conduct, such as drinking or fighting. That means as a lifeguard you must be able to remain calm in all situations, if you panic or show fear the victim or the trouble maker will know it.
Beach Lifeguards
Beach lifeguards will warn people about rip currents, remind parents that waves will knock their children down, and to keep your loved ones within view. Beach lifeguards must be proficient in using two-way radios for contact, and coordinate activities between the different emergency rescue units. Beach lifeguards also have to maintain daily information on weather and beach conditions.
Beach lifeguards are constantly scanning the water in a similar pattern as a pool lifeguard, but they have a much larger surface to cover, and can rarely see below the water, so it is important to keep the beach lifeguard vigilant. Most facilities frequently rotate beach lifeguards from station to station to help them stay fresh and alert, and to offer breaks from surveillance responsibilities. Beach lifeguards, as well as pool lifeguards must be distraction-free, that means no cell phones and other items that take their eyes off the water.
Pool Lifeguards
Pool lifeguards keep patrons’ safe around and in the pool, from reminding people to walk, so they avoid slip and fall injuries, to stopping rough housing. They also teach swim lessons, and encourage things like the buddy system to keep you safe. Beach lifeguards supervise the use of water slides, and diving boards (if applicable), as well as pool maintenance, such as checking the swimming pools chlorine and pH levels.
Pool lifeguards scan the water, just like beach lifeguards do, looking for swimmers in trouble. They are trained to make a scanning pattern, by sweeping their eyes side to side or up and down looking at sections of the zone they are responsible for. This scanning method will happen every 10 seconds. It is suggested that they change their posture, position, and pattern every five minutes to keep them aware.
Both Beach and Pool Lifeguards
Provide emergency care and treatment such as CPR, and or use equipment like using spine boards and rescue tubes, as required until the arrival of EMTs. This year in particular beach lifeguards have had to administer first aid for stingray stings, using portable stingray kits.
Both lifeguard types perform various maintenance duties, as directed, to maintain a clean and safe facility.
Both lifeguard types will prepare daily activity reports.
Now that you understand some of the day to day duties of a lifeguard, our next posts will cover what it takes to get through lifeguard training, followed by lifeguard certification and testing, and ending with what to expect at lifeguard tryouts. Once this series is complete, you will have all the information you need to make an advised decision on whether or not becoming a lifeguard is right for you.
Whether you are waiting for a rescue, your competition to begin, or you have just completed your event, there are a variety of hoodies, windbreakers and sweatpants to keep you warm and help get rid of the after chill. Here are some of our favorites.
Humboldt Hoodie
Say you are lobster diving from your kayak, and the water temperature drops, and your body is racked with chills, so it’s time to return to shore. You strip off your damp or wet clothes and want to put on something super soft and warm, we suggest reaching for a Humboldt Hoodie. Humboldt Hoodies are much thicker than your average weight cotton hoodies. The Humboldt hoodie is like wrapping yourself in a fleece blanket. It’s made to fit comfortable, so you can easily layer up. It has a zipper instead of being a pullover keeping your wet from soaking the fleece. It is electronic reach with headphone eyelet and an inside media pocket, it even has thumbholes in the cuffs.
K-38 Jacket
How about if the wind is blowing off the mid-February ocean water, and it’s raining lightly while you are warming up for that long open water swim. Your sweatshirt has gotten heavy and saturated with rain. Your phone no longer works because it too is soaked. This would have been the ideal opportunity for a K-38 Jacket instead of your cotton sweatshirt. The K-38 Jacket is made with 100% waterproof nylon and water resistant seams. The front snaps are great for that quick release right before your race starts keeping your muscles warm until the last minute, before you enter the icy water. And if you sweat a lot, this jacket has underarm grommets for ventilation, which allow you to set the temperature you desire inside your jacket.
Watermen Shepra Hoodie
Picture, you just got out of the frigid water after windsurfing at the Columbia Gouge in Oregon. You’ve been pounded by the chilly east wind for hours, your cold, your muscles are sore. This is the perfect time for a Watermen Shepra Hoodie to be waiting for you on the beach. The Sherpa Hoodie is a super thick soft sheep like fleece lined jacket. The Sherpa Hoodie even has fleece lined pockets for those cold cramping hands to thaw quickly.
Baja Hoodie
The whale sharks are in Baja this time of the year. The water is still warm and swimming without a wetsuit is a dream. As the sun sets and the whale shark scouting is finished for the night. In typical Baha fashion the wind kicks up lowering the temperature around you and you need to put on a light jacket. The Baja Hoodie is a mid-weight cotton jacket that is perfect for the pre-winter weather.
Watermen Pant
When your body is wet, your clothes will stick to you, making it difficult to pull on a pair of pants. The Watermen pant is different, there is no pant like it. It’s like a sweatpants, but not exactly. These pants are built to last and are made in the USA from 100% heavy-duty preshrunk cotton. They are chosen by watermen and lifeguards across the globe for their exceptional comfort, fit, and extra deep pockets and worn on dawn patrol, workouts, training, or whatever. The Waterman Pant has an elastic waist and draw cord for quick and easy removal. Choose from two types of cuff: with elastic for a more casual look, or without elastic for a more dress look. Don’t leave home without them!
We know the importance of being prepared mentally and physically, so we design equipment and clothes that withstand the elements. The wrong gear can mean injures or even death, so it is best to be prepared.
The common surfer in the weight room at the gym did not used to be commonplace. A surfer has been more of a counterculture icon in many places throughout the country. There are more and more surfers hitting the weights as it can actually help them master control on the waves that before they could not achieve. Lifting weights has also become easier than ever as there are plenty of resources to help a beginner learn. With YouTube a beginner has the ability to see proper form and with a smartphone video one can see where they need to make modifications. Also, it’s worth mentioning some men’s boardshorts and women’s swim shorts (like what we carry) are made with more durable, comfortable and quick-drying materials so they can be worn from the gym to the beach — no change of clothes needed.
Does surfing build muscle?
Yes of course, surfing builds muscle like any other physical activity and likewise you build strength in the areas and muscle groups being used. Just like amateur and professional athletes alike all cross-train in various ways, weightlifting is a great way to build strength in the specific muscles in new ways as well as in complimentary muscle groups to make you an overall stronger athlete.
The following are ways that weightlifting can help you master the waves like you dream.
Strength and Endurance
Just the endurance it takes to paddle out and into a great wave can leave many surfers drained. Weightlifting is the perfect way to make the paddle out a breeze. Fitness programs like Crossfit can be incredible for surfers as it hits every area of the body instead of isolating one muscle group at a time. Anyone that can do regular intense Crossfit or other group fitness workouts will have no problem with fatigue on bigger swells.
Olympic Lifting Mimics Standing on a Board
Olympic lifting like cleans, jerks, and snatches are incredible for surfing. These incorporate trying to get your body and feet under the weight then standing completely up. If this sounds incredibly similar to surfing that is because many of the same fundamentals are almost identical. Exercises like the split jerk which makes one foot go forward and one back then standing up with the weight above the head can help one stand up with more ease while taking off on a steep face. One quick fluid motion is needed for both activities. Try out a few Olympic lifts to help with your explosiveness and the speed of your feet.
Core Strength Needs Constant Work
Working on the core is something that most people realize they have to do but neglect it daily. The core can be exercised at the gym using a physio ball as well as some weights. Dumbbell flies and presses on this ball will help strengthen your core as well as all the connective tissue you might not have realized existed. Try these exercises in short intervals and at low rates to start, in tandem with the well-known plank. Nothing can ruin cross training for surfing quite like an injury so keep safety in mind when trying new exercises.
Wearing The Same Shorts To Do Both
Working out in your men’s or women’s boardshorts as an alternative to gym shorts can be more comfortable, especially when doing surf specific exercises. Gents, our Waterman compression shorts will not limit your movement which is imperative in weightlifting (remember, they’re designed to keep everything together even on the most embarrassing trip over the falls)! Another bonus to these men’s compression shorts is the quick-drying characteristics protect you from uncomfortable rashes. And don’t worry about those funky workout odors with these compression shorts either as we designed them to prevent that even after a weekend lost in the trunk, wet. There are various patterns and color options, so you’ll find some sure to fit your personal style.
Weightlifting for surfers will always be beneficial as both sports have plenty in common, more than many might see. Set yourself up for success on the water by putting yourself into the best physical shape that you can then see what you can do!
Before discussing Women’s Lifeguard Apparel, it is important to gain perspective. Women officially began lifeguarding in the 1970s. Lifeguarding is a tough demanding job. Originally male lifeguards were opposed to women in lifeguard positions because they did not think women could physically handle the job but the courageous act of Sharon Law helped change their tune. Law single handedly saved 20 people in one day. On one of her rescue trips that day, through the worse rip currents ever seen in that area, Ms. Law swam to shore towing five people on her rescue tube. This tremendous feat helped encourage the hiring of female lifeguards.
The Original Watermen Lifeguard Store
Lifeguard agencies had to make several quick decisions on the swimsuits needed for the new influx of women into the field. When women first appeared on the lifeguard scene, stylish and extremely functional women’s lifeguard uniforms didn’t exist. Lifeguard agencies struggled to find women’s lifeguard swimsuits that were designed to keep up with the rigor of the demanding job, and had the ability to hold up in the water, sun, wind and chlorine day after day. They needed a one stop lifeguard store, specializing in women’s lifeguard uniforms and other lifeguard equipment. So, Original Watermen, a Lifeguard Company was created, bringing unity, comfort and design to a much-needed lifeguard world.
Women’s Lifeguard Apparel: What to Wear?
With Original Watermen stepping up and solving the huge problem of where to get the women’s lifeguard uniforms, the next big question was; What to wear? The evolution of female lifeguard uniforms has come a long way since the early 1970’s. In the beginning lifeguard agencies required the females to wear one piece lifeguard swimsuits, but now most female guards are allowed a choice between a one-piece lifeguard swimsuits like the X-Back Elite, or two-piece lifeguard swimsuits like the rescue bikini. All the while sticking to the traditional lifeguard red color.
Straps and Bras
The key element with either women’s lifeguard swimsuit is their functionality while swimming. The lifeguard swimsuit straps must be secure from slippage and the bra section must stay put. Strap slippage while swimming to a rescue hinders the ability of the guard’s arms to move freely. The slippage creates annoying situations and possibly even dangerous conditions, causing the guard arms to become immovable at a critical time. Major distractions for all involved are created if the bra section of the women’s lifeguard swimsuit slips down, or slips open revealing the bosom of the guard. A good women’s lifeguard swimsuit protects your privacy when your cold, and is not transparent when wet. Women’s lifeguard apparel is made with 4-way super stretch material, Extra Life Lycra or sanded polyester, and provides you with a nice soft cup. Larger breasted women need a lifeguard swimsuit with a built-in bra like the snug-n-sturdy Racer Tank. Note: Polyester blends give you a suit that is quick drying, breathable provide UV protection and chlorine block.
Women’s One Piece Lifeguard Swimsuit
Positive features of the women’s one piece lifeguard swimsuit over the two-piece lifeguard swimsuit is that while in the water no matter the surf condition the bottom stays on. One piece women’s lifeguard swimsuits like the Performance Hybrid swimsuit is smooth and tight making you more aerodynamic and hydrodynamic. Suits made entirely with one piece of fabric will eliminate chafing and drag, more than a lifeguard swimsuit with multiple seams. One piece women’s lifeguard swimsuits offer a bit of compression aiding with muscle recovery.
The disadvantages and complaints of most women’s one piece lifeguard swimsuits vary. They have the tendency to ride up if the length of the bodice is to short, which makes things quite uncomfortable. Others are concerned that they don’t get the great tan that often comes when wearing a two-piece women’s lifeguard swimsuit. Though, going to the bathroom is the most common complaint with one-piece suits. Many solve this problem by just pulling the bottom to the side but for longer days, a two-piece women’s lifeguard swimsuit can save you time and energy when a bathroom break is needed. Finally, women’s one-piece lifeguard swimsuits hold in more body heat, which can be a big issue if it’s a hot day and a benefit if it’s a cold day.
Two Piece Women’s Lifeguard Swimsuits
The two-piece women’s lifeguard swimsuit feels less restrictive and more versatile. The perfect bottom has built in elastic and a drawcord waist for those rough water days. You can wear a pair of Super Girl Guard Shorts with a swimsuit top for extra bottom security. The biggest problem with women’s two-piece lifeguard swimsuits is a lot of them tie behind the neck. This can cause neck problems, headaches, aching shoulders and tremendous tension along the upper back area. Swimsuits like the Rescue Bikini, that we spoke of above, cross on the back keeping the tension off the neck and stops strap slippage.
In the end, it’s a personal preference. No matter what is decided, female lifeguards need dependable, high quality uniforms that hold up under extreme conditions. They need women’s lifeguard uniforms that are made with material that decrease drying time, breathe and stretch in all the right places, and that are comfortable enough to wear day after day. Great women’s lifeguard swimsuits come with chlorine block and UV protection for those long days in the sun.
The lifeguard store at Original Watermen equips lifeguards with the most flattering, efficient, comfortable, high quality women’s lifeguard apparel on the market and is preferred by most municipalities and parks across the globe, 75,456 to be exact!
California’s beautiful State Parks encompass over 900 miles of ocean coastlines plus thousands of miles of reservoir, lake and river shorelines. Thousands of lifeguards protect these water sources, to ensure the safety of the 50 million people, that travel to these parks each year. California’s State Parks employ around 600 seasonal lifeguards each summer. And each of these lifeguards have completed lifeguard training, certification and testing programs. Note: These programs are not swim classes, they can be seriously physically and mentally challenging.
Hoodies, Jackets and Sweatpants
The common surfer in the weight room at the gym did not used to be commonplace. A surfer has been more of a counterculture icon in many places throughout the country. There are more and more surfers hitting the weights as it can actually help them master control on the waves that before they could not achieve. Lifting weights has also become easier than ever as there are plenty of resources to help a beginner learn. With YouTube a beginner has the ability to see proper form and with a smartphone video one can see where they need to make modifications. Also, it’s worth mentioning some 
