Children Who Can Benefit From Private Swimming Lessons

swim lessons

Swimming is so much fun and provides much needed assurance to parents that their children will be safe in the water. Some children need special attention so they can learn basic or advanced aquatic skills. Private swimming lessons can greatly benefit youngsters by providing them with one-on-one instruction with a qualified swim teacher. The children who would really benefit from private swimming lessons could include:

Younger Children

Really young children, especially infants who suffer from separation anxiety when split from their parents, need the full attention of an instructor. The infant swim lessons will get these babies off to a great start in the water at a comfortable pace. With such an early start in instruction, they will be well ahead of other children their age in motor and swim skills and safety and they will become less dependent on their parents’ presence .

Older Children

There are many older children, even tweens and teens, who have never learned how to swim and are uncomfortable or fearful of the water. Putting them in a class with experienced swimmers can cause them to hold back because they don’t want to be embarrassed by their fear. Private lessons would help give them the confidence they need to catch up to their peers in aquatic and safety skills.

Children with Behavior or Learning Problems

Your youngster might need the extra attention without all of the distractions that come with a pool. Not to mention, the lack of listening and individual attention could put your child at risk for drowning. Private swim lessons will give your swimmer the proper attention they need to get the most out of their swim lesson.

Children with Special Needs

You might be wondering whether your child with special needs can do swim lessons–they definitely can! In fact, drowning is one of the leading causes of death for children with autism. Having your child with special needs take private swim lessons will help them develop the important life-saving skills in a lesson designed specifically for their abilities.

Another option would be to provide small group swimming classes to some of these children. However, private lessons will be beneficial to them, giving them the attention and skill sets that they need through individualized attention.

There are so many good reasons to enroll your child in private swim lessons. Having a child who loves to swim and is comfortable in the water will give parents the peace of mind they need to relax and enjoy themselves while on family vacations, at swim competitions, and at private or public pools.

Does Swimming Actually Burn Calories?

girl swimming

Jumping into the water is fun no matter what time of the year, but it is especially enjoyable during the hot summer months. You might find yourself wondering, whether swimming really burns as many calories as people say. Sure, you find yourself pretty worn out after chasing the kids around the pool for a few hours, but that could just be keeping up with them in a higher-stress environment–and you cannot wear most fitness trackers in the pool to track your calorie burn. Whether you are looking for mommy and me swim classes or looking for private swimming lessons for an adult, here is the good news: you are definitely going to be burning those calories when you are in the pool.

Just How Many Calories?

How many calories you burn while swimming will depend on a variety of factors. Keep in mind that if you are doing it for a workout, you will need to keep a fairly consistent workout pace over a reasonable length of time: just jumping into the pool and hanging out isn’t going to do much for you. Active swimming, on the other hand, can have some great benefits. You have two key criteria that will help determine that all-important calorie burn: how much you weigh and what stroke you are doing.

Assuming that you are swimming freestyle, you are going to burn an average of between 590-931 calories per hour for a hard, fast-paced workout and 413-651 calories for a slower pace.

If you really want a swimming workout that will burn a ton of calories during your swimming lessons in Woodbridge, New Jersey, try the butterfly stroke. A 130-lb individual will burn 649 calories per hour with this stroke, while a person weighing in at 205 will burn as much as 1,024 calories per hour.

The Other Benefits of Swimming Workouts

Swimming workouts have the advantage of burning a lot of calories, but that is certainly not the only thing they can do for you! It is also a resistance workout as you move each of your limbs through the water–and as an added bonus, it is easier on your entire body! That means that you are getting a great cardio workout while toning your entire body. You will discover that swimming has the power to make you leaner, stronger, and happier with your entire body.

Getting Started

If you are ready to dive into the pool and learn what a great workout swimming can be, do not just assume that you will be able to immediately hit that hour-long swim time. Many people find it difficult to tackle pool workouts at first, since your body moves quite differently from the way it does on land. Instead, give yourself permission to start small. Want to push yourself harder? Private swim lessons–both for adults and kids–are a great way to overcome obstacles, tackle personal fears, and discover just how much your body is able to accomplish under the guidance of a qualified instructor.

How to Improve Body Position for Swimming


For competitive swimmers, better body position can help shave seconds off your times. With beginner swimmers, a better body position is the first building block to becoming a truly safe swimmer from day one. At our swimming lessons in NJ, we focus on how your body position in the water affects your success. It is a crucial aspect of your swimming technique that we put emphasis on. If you swim for fun and exercise, better body position has other benefits as well. Proper body position will help you to be more efficient and fight fatigue.

Body Position Basics

When you’re swimming, the goal should be to make yourself as long as possible in the water. Having good posture in your everyday life outside the pool is a great help with this. By standing up straight and avoiding slouching, you can really improve your positioning in the water.

The first step to improve is to find your natural floating position. Float face downward in the pool, and notice how your limbs and torso feel. Usually, people find that their chest sits higher in the water than their hips and legs. This is not the ideal long, horizontal body position for swimming.

You can practice making your body sit in a position that is more parallel to the bottom of the pool by pressing your chest downwards and trying to lift your hips upward at the same time.

Other body positioning issues can include arm movement. If your arms are always moving, this can lift your shoulders too much. Try pausing briefly after your arm enters the water. In fact, experimenting with your body position by making small tweaks like this can be a big help in finding the right one.

Head Positioning

Another issue is how you position your head while swimming. Good head position will make your breathing more efficient. Proper head position will decrease drag and make your stroke much more efficient.

It’s best to swim with a head position that’s as fixed as possible. You should not be staring straight ahead when you swim. Your neck should be relaxed, not tense, and your gaze should be downward. When you inhale, the water line will hit at the halfway point of your bottom eye.

Otherwise, your vision should be focused on a point about 3 feet in front of you. You can also track your head position by considering where the water hits on your head. The water line should be near your hairline, on the top part of your head.

Wrapping Up

Improving your body position in the pool will make your swimming experience better in many ways. A more effective stroke means less wasted energy. This increased power will show in your improved speed and endurance as you swim.

If you want to improve at a swim school, contact Into the Swim today. We offer some of the best private, group and even Mommy and Me swim classes in New Jersey.

Workouts that Can Increase Your Swimming Speed


Swimming is among the most challenging sports or exercises to perfect. However, this shouldn’t be a problem if one gets the right trainers to supervise workouts. It is not uncommon for an adult to try and perfect the art because they were not taught in childhood.

There also are those who have been swimming for years but have failed to improve their speed and resilience. Fortunately the fundamentals of swimming and the drills used to help improve a swimmer’s freestyle remain the same and are used today to obtain enormous success through swimming lessons.

Swimming faster doesn’t necessarily mean swimming harder. To achieve this, swimmers have to focus on perfecting two aspects of their technique.

Reducing Drag While in the Water

Similar to traveling through air, the faster you travel through water, the more drag hinders your speed. We can think of drag as friction between the water molecules and the swimmer’s skin. This is why at the upper level of competitive swimming (olympics), swimmers shave their body hair and wear swim caps. This reduces friction (drag). For the average swimmer, however, perfecting drag-reducing swimming techniques will get the job done.

Improving Propulsion in the Water.

Once you have reduced drag to a minimum, you can focus on improving your propulsion with each stroke in the water. This doesn’t necessarily rely on you simply getting stronger, but rather improving the mechanics of your stroke with specific workouts.

Below are some of the workouts that our swimming instructors propose to help you swim faster:

Technique centered workouts

Technique centered workouts usually entail a blend of long, short and medium training sessions focused at helping you master swim styles and strokes. Our swimming instructors will not only demonstrate the right way to do it but also advise you to work through a variety of strokes and kicks that will expand your exercise repertoire. The plan will alternate freestyle and butterfly swim styles, breaststroke and backstroke.

Sprint workouts

Sprints are focused on short or medium-length bursts. Speed will vary during each sprint; the first run might cycle through slow and medium speed while the second takes on medium and fast speed. When doing the fastest lap, the ratio of medium to fast strokes should be around 3:1. Be sure to take a break between the heats to catch your breath.

Distance workouts

Distance workouts, on the other hand, focus on the freestyle stroke. Normally, swimmers have to kick with a fin and board when doing the kick parts of the exercise, then change to using a paddle and buoy for pull workouts. This gives the swimmer a chance to concentrate on the areas he intends to strengthen. One can prevent injuries that arise from swimming too much through cross training for endurance, including running and biking.

Interval training

Interval training is similar to sprint training. If a sprint workout set varies between fast and medium, then an interval training set will be a blend of slow and fast changes depending on the different distances in the pool.

There is a misconception with many endurance athletes on how to strength train and that is why you can count on our swimming instructors to give you the best tips on improving your swimming endurance and speed. We offer year round swimming lessons to kids and adults of all ages. Our programs are designed to be fun while teaching you a vital life-saving skill.

5 Qualities to Look for in a Swim Instructor


Are looking for a swim instructor for your children and don’t quite know where to begin your search? There are certain criteria that should be examined before your final decision as to which professional to use is made. A good swim instructor should possess the following qualities:


A swim instructor should not only have expert knowledge in swimming but great interpersonal skills as well. Each student is different and a great teacher will be able to relate and adapt for each student’s level and personality. It’s a great sign if the instructor holds a lifeguard certification as well. You can rest easy that your child will be in a safe environment while learning to swim. Often, training within the company is a regular practice. This is wildly important as it ensures that there is a unified vision where everyone teaches the exact same approach.


Inquire as to how much experience this person possesses. The instructor should be able to tell you how many children have benefited from their lessons and how many different places they have worked. It is not necessarily a negative if the instructor has little experience. Sometimes that type of individual will have more enthusiasm and commitment to the job. You may have to monitor the lessons though to ensure that all bases are covered.

People Skills

A good instructor needs to know how to deal with students and parents alike. Their communications must be clear and articulate. Instructions should be delivered in the manner that the child can understand. An instructor can be very knowledgeable, but if he or she does not know how to effectively pass on that knowledge to the student, it may be best to keep on with your search. In mommy and me swim classes, an instructor would have to deal with both parents and children at the same time.


The best instructors are reliable. They are available when they say they will be. They show up on time and sometimes even earlier. They work with your schedule to provide the best in services.


Consider the reasons you want a swim instructor for your child. It may be to prepare him for a competition or teach him the basics of swimming. Whatever the case, it is important to look at what the instructor is best at and what age groups they are most experienced in dealing with. Some instructors truly enjoy teaching toddlers to swim, while others are most proficient at preparing tweens and teens for upcoming competitions.

As you can see, choosing a swim instructor or attending swimming classes does not have to be an incredible challenge. Just ensure that the preceding attributes are in place before making your first appointment. You want your child to benefit from the instruction and you want to have the peace of mind in knowing that you are getting what you are paying for.

At What Age are Children Ready For Swimming Lessons

father and son swimming

When summertime arrives and the temperature starts to rise, most families take a trip to the pool or beach to beat the heat. While water can be a great source of fun and relief from the heat, it can also be a source of danger for young children. Even with adult supervision, young child can quickly drown if they haven’t learned water safety and basic swimming skills. Every parent wants their child to be safe around water, but it can be difficult to decide the right time to enroll a child in swim lessons.

The age at which a child begins swim lessons will vary, but children should never be introduced to swimming before the age of 3-6 months. At 3-6 months old, babies will be able to participate in swimming lessons with their parents to become comfortable in the water. Pat Yonker from Into the Swim suggests that parents wait until they can make swim lessons and time in the water a regular, year-round part of their children’s lives before they start swim lessons. She warns that “no infant will retain what they have learned when starting at a young age without staying acclimated to the water regularly, year round.” Consistency is key, so wait until you can make swimming lessons a regular part of your family’s life before beginning.

Swimming lessons for infants and toddlers consist of teaching comfort while in the water and basic water survival. This means that your child will learn how to safely float on their back if they fall or jump into the water. The American Academy of Pediatrics updated its policy in 2010 to state that swimming lessons for children aged 1-4 decreased their risk of drowning. It is important to remember that while this experience around water is important for toddlers, it is not a substitute for parental supervision and proper pool fencing.

Once children are coordinated enough they can begin to learn actual swimming strokes. The age at which children begin to learn strokes will vary based on their individual development, but Pat Yonker begins teaching strokes to children as young as two years old. Once children become stable and strong in their strokes they can start to build speed and endurance if competitive swimming is their goal. Yonker warns parents against pushing their children to swim competitively before they are ready. There is no specific age at which children are ready to compete; they must master the basics at their own pace.

Into the Swim offers swim classes for all ages and abilities including Baby and Me classes, competitive swimming, and private and group lessons. They strive to provide a fun atmosphere for swimming classes and private lessons alike. Your instructor will work with you to set goals and achieve them during your time each week.

Top Benefits Of Year-Round Swimming

swimmer under water

The summer is not the only time that people should take swimming lessons in New Jersey. You can benefit from swimming all year-long. Here are some of the benefits of swimming year round:

Drowning Prevention

Most children can start taking swimming lessons before they turn a year old. Drowning is one of the leading causes of death in children. Having your child take swimming lessons at a young age is one of the best things that can be done to prevent drowning. In fact, studies have shown that children who take swimming lessons are 88 percent less likely to drown.

Low-Impact Exercise

One of the reasons that swimming is great for people of all ages is because it is low-impact. The water helps take the stress off the joints. People are also less likely to injure themselves in the water. That is why it is recommended for everyone, including the elderly and pregnant women.

Calorie Burning

Swimming is a great way to exercise. Even though this exercise is low-impact, it is still effective. In fact, vigorous swimming can help one burn over 600 calories in one hour. That is why it is great for helping people lose weight or stay in shape.

Improves Social Well-Being

Joining a swim school allows you to socialize with people of all ages and from different backgrounds. Studies have shown that socializing can benefit your mental health. People who socialize regularly are less likely to develop anxiety and depression.

Improves Your Overall Health

You can improve your overall health by swimming on a regular basis. Studies have shown that regular exercise can reduce inflammation. Chronic inflammation can lead to a number of illnesses, such as diabetes and heart disease.

Improved Intelligence

Swimming on a regular basis can actually make you smarter. A study was conducted showing that young children and toddlers who participate in year-round swimming lessons did better in the classroom. Swimming can also increase strength and coordination. Additionally, because swimming decreases inflammation, it can also improve brain health.

Slows Down the Aging Process

Swimming year-round may help slow down some effects of the aging process. Many diseases, such as heart disease, can cause the body to age faster. Swimming can reduce the risk of heart disease as well as other illnesses, which can help slow down the aging process. Additionally, swimming can increase balance and physical strength, which can decrease the risk of falls.

Although year round swimming has its benefits, finding a place for such an activity may not be available all year. Be sure to look into local swim schools that have access to an indoor pool along with their standard equipment. Finding one just may be the change in your daily routine you were looking for.

Do I Really Need Swimming Lessons?

girl swimming

No matter how old you are, it’s never too late to learn how to swim. Perhaps you feel that you’ve made it this far in life without learning to move comfortably in the water, so you wonder why you should take swimming lessons now. To put it simply: Swimming lessons will improve your life. Becoming a swimmer will change you for the better, so now is the time to learn how to swim.

Swimming Boosts Confidence

Perhaps you’ve always thought of yourself as someone who can’t swim. You may even have resigned yourself to the idea that swimming is just never going to be something that you will be able to do.

You don’t have to live with the “can’t swim” label. Well trained, experienced swim instructors will equip you with the skills needed for getting around in the water in certain companies. Step by step, you’ll become more comfortable in the pool. As you do, your confidence will blossom. In this area of life about which you always said, “I can’t,” your new mantra will be, “I can.”

Swimming Skills Save Lives

Water is fun, but it also presents risks. Swim lessons teach you how to interact safely with water. In fact, one of the primary goals of swim schools is to equip you with the life-saving skills you need when spending time around water.

Once you can swim well, you won’t have to worry about spending the day on a boat with friends or taking your kids to the pool. Instead, you’ll have the necessary skills to play safely around the water and the knowledge of how to respond if an emergency does arise.

Swimming Is Great Exercise

Which is more important: cardiovascular exercise or strength training? That’s a trick question; both are important. Fortunately, you don’t have to choose between them because swimming gives you both. It’s a cardio workout because you’re in constant motion, and it’s strength-training because your muscles are working against the weight of the water.

Once you learn how to swim, you will always have it as a healthy, well-rounded exercise option. Because swimming is a low-impact form of fitness, almost anyone can engage this activity. Pregnancy, injury recovery, or painful joints won’t be able to hold you back from staying fit and healthy.

Swimming Keeps You Young

In fact, swimming is such good exercise that it has been shown to slow the effects of aging. People who swim regularly benefit from better cardiovascular health, more comfortable joints, and more reliable balance. Swimming can even improve the blood flow to your brain, help you maintain your strength as you age, and keep your muscles active. The swimming pool will become your very own fountain of youth. Your newfound ability to swim will help you become more confident, empowered, healthy and youthful.

What Your Swim Class Bag Should Contain

boy swimming

Congratulations! You have taken the first step in learning how to swim. You have packed a bathing suit, a towel, and some flip-flops in a backpack. Unfortunately, that will not end up working out very well. There are other essentials that should be added to your swim bag to ensure that you are prepared for your class. Before we get into what your swim class bag should contain, let’s go into picking out a swim bag.

What to Look for in a Swim Bag:

Your local swim center may have swim bags for sale that they recommend as the best options for avid swim students. If not, they will definitely be able to point you in the right direction of what to purchase. Swim bags can vary in several ways and the top features to consider when choosing a bag are:

  • Size: How much room will you need in the bag? Will you be coming from your home or from work? You will need a large enough bag to hold all your clothes, purse or wallet, swim towel, shower towel, goggles, nose guard, ear plugs, and floats. Often swim fins are used by your instructor in class. Before picking out your bag, be sure to speak to your instructor about their recommendations
  • Waterproof: Inside and out waterproofing is necessary for a good swim bag. Often the bag will be set down in a damp or wet area where water penetration may do permanent damage to your cell phone, shoes, or clothes. An inside waterproof compartment for the wet bathing suit and swim towel is an absolute necessity.

What to Pack in your Swim Bag

  • Swim Towel: These small swim towels remove excess water from the swimmer like a sponge and wring dry by hand. This handy towel is a must have in your swim bag.
  • Swim Cap: Chlorinated water can damage hair and long hair gets in the swimmer’s face while they are practicing. Not to mention it can clog the filter system too!
  • Goggles: Goggles protect water from entering your eyes, and allows you to see clearly while under water. Find a comfortable pair that works for you.
  • Flippers: This training aid is a great addition to swim bags as the student becomes more advanced. There are many types of fins that swimmers can choose from, each one serving its own training purpose.
  • Flip-Flops: Not only for walking safely around the pool area and in the shower area, flip flops are a great option for keeping your body sanitary as well.

Whether you are taking adult swimming lessons or starting your child in infant swim lessons to protect them from accidental drowning, you are making the right decision. Your swim instructor can answer all your questions about programs and materials that need to be included in your swim bag. Choose the swim bag that fits your needs, and fill it with all your gear.

Best Foods to Eat Before and After Swim Class


Swimming is known to be a great workout for the whole body, making it an amazing way to keep our bodies fit and healthy. Away from keeping our bodies fit, it is also one of the exciting competitive sports that we can participate in or otherwise watch from the comfort of our living rooms. As such, we should make better choices on how we replenish our bodies before and after swimming.

Various organizations and institutions have built beautiful swimming pools where professional swim instructors can carry out lessons to beginners and other swimmers who may need their help. There are many swim schools in New Jersey that you can attend to get started on your goal of becoming an expert in the water.

Swimming classes are offered to all ages, both kids and adults. Children as young as two years can be taught how to swim. In this case, moms should accompany them into the swimming pool. On the other hand, adult swimming lessons have a flexible schedule that will enable one to join in at any time. For instance, evening and weekend classes for adults are available at most schools.

The flexible schedule provides time for many adults to make it to the swimming pool at their convenience. But as we walk to the pool to swim, what kind of food have we eaten already? Or what foods are we thinking of eating after our swimming lessons?

Here are the best healthy foods recommended by nutritionists and swimming instructors that we should eat before and after swimming classes.

Foods to Eat Before Swim Class

For students under the age of 10, we suggest not to eat closer than 30 minutes before class. However, for other students it is important to eat easy-to-digest foods before attendance. Easy-to-digest foods include: fruits, steamed vegetables, greens, lean red meat, fish and low-fat dairy products. Avoid products of large grains and bread.

Be sure to stay hydrated as well with liquids such as: juices, nut milk and plenty of water. Liquids are essential as they nourish the body with needed vitamins and minerals before we hit the pool waters. Additionally, different kinds of fruits are a great addition as well.

Low-fat foods are prefered. Before we make our way to the pool, we should eat foods with a low-fat content. High-fat foods will give our stomachs difficulty in digesting and assimilating these foods thus experiencing indigestion.

We can go for protein bars as well. Protein bars have a mix of proteins, carbohydrates as well as fats. This combination provides the body with the energy it requires to swim.

Foods to Eat After Swim Class

Eating after leaving the pool helps our bodies recover from the exercise. To keep after-swim hunger at bay here are some of the best foods we should eat.

We should reach for protein rich foods. Proteins are essential for the repairing and building of our worn-out tissues after swim class. Foods such as white meat, low-fat chocolate, eggs, and veggies should decorate our after-swim menu.

We should also consider high carbohydrate content foods. Often, after swim class or practice, glycogen in our muscles gets depleted. Consequently, it needs to be refilled to regain energy fast enough. As such, we should consume foods like mixed fruit cereal, yogurt, fruit, and toast among others. These carbohydrates have a high glycogen content.

Knowing what to eat before and after a swim can ensure your body is staying energized, healthy, and getting all the nutrients for improvement after every swim.