If you were out in the water at Sandy's and an unexpectedly scary swell swamped you, wouldn't you want to know that the lifeguard on the beach was super-fit? Thanks to ongoing training and testing, O'ahu's lifeguards are ready for rescue at a moment's notice, even in the toughest ocean conditions.

Harold Teshima, 20, of Kaimuki, who works on Windward O'ahu beaches and often at Sandy's, is a fine example of a fit lifeguard.

Teshima grew up surfing at Pine Trees and Banyans in Kailua, Kona. He first got on a board when he was 6 years old and he has been in the water ever since. His mother is an avid bodysurfer, his father a surfer and fisherman, and Teshima began competitive surfing at age 8.

"To be working on the beach, you have to be in top shape all the time," Teshima said.

To maintain the necessary level of fitness, Teshima works out every day, with cardio (running on the beach, jumping rope, swimming), alternated with weight-bearing exercises using his own body weight (push-ups, pull-ups, squats). On his days off he free dives, surfs, spearfishes, cliff jumps and does some yoga.

"I don't really see lifeguarding as a job, I see it as a lifestyle. I feel like a paid athlete. It's a great, healthy lifestyle," Teshima said.

Lt. Kevin Allen, Teshima's boss, said, "Harold is a good employee and very strong in the water. He has all the skills that make him a really good lifeguard. The need to be in shape is a must. We encourage our employees to stay active and fit through paddleboarding or surfing or swim races or anything so when it comes time to do their duty they are ready."

The unpredictability of the ocean makes it absolutely vital for the lifeguards to stay in shape and learn as much as they can about the ocean in the ocean, Allen said, "because there's always wind and waves and currents, it's especially critical for them to be ready for rescue at all times."

JUNIOR LIFEGUARD PROGRAM

Want your child to be water-safe? Here's a summer program for teens who want to learn more about the ocean and ocean safety. Note: This is not a learn-to-swim program. Participants must already know how to swim.

Ages 13 to 18

9 a.m. to 2 p.m. Mondays through Fridays during the summer months

Each session lasts one week and there are eight sessions.

What is taught: General ocean knowledge and water safety, first aid, CPR, rescue and lifesaving skills.

Cost: Free

Registration information: www.myjuniorguards.com or 589-2251