Home Exercise Options for EMS

Being on a far-away call doesn’t mean you need to skip your workout

 

 
 
 

John Amtmann, EdD, NREMT-B | | Wednesday, July 6, 2011

GALLERIES

Multimedia Thumb

Workout 1

Try this workout at home.
More >


Multimedia Thumb

Workout 2

This workout is also good for when you're not near your regular gym.
More >




In my previous articles, I've discussed how the order of exercises can have an effect on the intensity if you plan to pre-exhaust the larger muscles in a multi-joint movement. Practicing this concept in a home-exercise setting can improve your overall efficiency and the effectiveness of the home workout.

As part of my role as a swift-water rescue technician for the Whitewater Rescue Institute, I was recently involved in the response to a train derailment in northern Montana along the Kootenai River. We were involved in risk reduction and rescue for railway workers who had to be shuttled by jet boat to the work site and were working in close proximity to the river.

The railway workers put in long, hard days, averaging about 13 hours a day, and we were right there with them with each shuttle of workers and equipment. Needless to say, after a long day of work most of us would rather not think about exercise. But keep in mind that a physically active job doesn't necessarily keep us more fit.

So we planned sessions that included variations of exercises that worked for us in the situation we were in. Above average fitness levels are a pre-requisite for the professional rescuer, and we were able to maintain our fitness during our time on the river and away from civilization.

Exercise, by definition, is planned activity that stresses the body for the purpose of improving fitness. During long work days away from the commercial gym, the planning of the exercise session should address efficiency, and the situation may require it to be creative as well. Pre-exhausting larger muscle groups with isolation exercises prior to multi-joint movements will help make even the most basic programs more intense.

Because of how the exercises are grouped, the following programs are more intense than the previous home workouts and should be done three times per week. Follow the basic safety guidelines that have been covered previously. It's especially important to remember that each repetition is performed in a controlled manner, with an exhale or an inhale during each movement to prevent the adverse effects of breath-holding while exercising.

Workout 1 (Click here for a photo gallery)
• Home cardio warm-up for at least 15 minutes
• Stability ball dumbbell pullover—12–15 repetitions)
• Pull-ups—as many as possible (AMAP)
• Dumbbell curl—12–15 reps
• Stability ball dumbbell flies—12–15 reps
• Stability ball push-ups—AMAP
• Triceps extenstion—12–15
• Stability ball knee-ups—12-15
• Stability ball hyperextensions—12–15
• Walking lunges—20 reps for each leg. Note: This variation of the lunge involves walking forward while stepping into the lunge position and alternating legs (as in walking).
• Home cardio for 10 minutes

Workout 2 (Click here for a photo gallery)
• Home cardio warm-up for at least 15 minutes
• Stability ball seated reverse flies with surgical tubing—12–15 reps
• Stability ball dumbbell reverse flies—12–15 reps
• Standing reverse push-ups—AMAP (as many as possible)
• Dumbbell curl—12–15 reps
• Dumbbell lateral raise—12–15 reps
• Surgical tubing overhead press—12–15 reps
• Stability ball dumbbell flies—12–15 reps
• Stability ball dumbbell bench press—12–15 reps
• Stability ball push-up—AMAP
• Surgical tubing triceps extension—12–15 reps
• Stability ball table top—30–60 seconds
• Reverse abdominal curl—12–15 reps
• Squats—12–15 reps
• Home cardio for 10 minutes

If you’re spending time away your normal workout location, it doesn’t mean you have to eliminate your training altogether. It may require some thoughtful planning, and the programs outlined in this article will be effective in maintaining and developing fitness.
 



Related Links:


Workout 2

Gallery 1

Stability Ball Dumbbell Reverse Flies1

Tip: Squeeze your shoulder blades together at the top position.


Gallery 1

Stability Ball Dumbbell Reverse Flies 2

Tip: Squeeze your shoulder blades together at the top position.


Gallery 1

Seated Reverse Flies with Surgical Tubing



Gallery 1

Seated Reverse Flies with Surgical Tubing



Gallery 1

Dumbbell Curls



Gallery 1

Dumbbell Lateral Raise 1

Tip : Raise the weight to shoulder height.


Gallery 1

Surgical Tubing Overhead Press

Tip: Straighten the arms, but don’t "lock out" your elbows.


Gallery 1

Surgical Tubing Overhead Press

Tip: Straighten the arms, but don’t "lock out" your elbows.


Gallery 1

Stability Ball Dumbbell Fly 1



Gallery 1

Stability Ball Dumbbell Fly 2



Gallery 1

Stability Ball Bench Press 1



Gallery 1

Stability Ball Bench Press 2



Gallery 1

Stability Ball Table Top

Tip: Maintain the lordotic curve of the lumbar spine.


Gallery 1

Reverse Abdominal Curl 1

Tip: The pelvic girdle is rolling backward using the abdominals, bringing the thighs along for the ride. Including the stability ball is optional.


Gallery 1

Reverse Abdominal Curl 2

Tip: The pelvic girdle is rolling backward using the abdominals, bringing the thighs along for the ride. Including the stability ball is optional.


Gallery 1

Squat

Tip: Maintain good posture by keeping your spine from rounding as you bend at the knees. Make sure your hips move backwards slightly so your knees don't move out past your toes.



Connect: Have a thought or feedback about this? Add your comment now
Related Topics: Health And Safety, Provider Wellness and Safety, walking lunges, triceps extension, surgical tubing overhead press, standing reverse push-ups, stability ball seated reverse flies with surgical tubing, stability ball push-ups, stability ball push-up, stability ball knee-ups, stability ball hyperextensions, stability ball dumbbell pullover, stability ball dumbbell flies, stability ball dumbbell bench press, stability ball, pull-ups, John Amtmann, hotel workouts, home cardio, health and safety, fitness, EMS workouts, dumbbell reverse flies, dumbbell lateral raise, dumbbell curl

 

John Amtmann, EdD, NREMT-Bis a professor of Applied Health Science at Montana Tech of the University of Montana in Butte. He’s an EMT with A-1 Ambulance in Butte, an ACSM certified preventive and rehabilitative exercise specialist and an NSCA certified strength and conditioning specialist. Contact him at JAmtmann@mtech.edu.

BROWSE FULL BIO & ARTICLES >

What's Your Take? Comment Now ...

Featured Careers & Jobs in EMS





 

Get JEMS in Your Inbox

 

Fire EMS Blogs


Blogger Browser

Today's Featured Posts

 

EMS Airway Clinic

Simulation-Based Assessment Facilitates Learning & Enhances Clinical Judgment

Simulation is an educational tool that can be used to develop and refine clinical skills of the student in a controlled environment before they progress to becoming practicing clinicians.
More >

Multimedia Thumb

Buffalo Medics, Firefighter Keep Working in Crash

Rural Metro medics describe crash that overturned their ambulance.
Watch It >


Multimedia Thumb

Drone Delays Landing of Ohio Medical Helicopter

Miami Valley Hospital incident raises questions over legalities of drones.
Watch It >


Multimedia Thumb

Four Killed in New Mexico Medical Plane Crash

Crash near fairgrounds claims patient and crew of three.
Watch It >


Multimedia Thumb

Texas Ambulance Involved in Crash

Odessa ambulance and car collide during response.
Watch It >


Multimedia Thumb

Building Explosion, Collapse in Paris Suburb

Death toll rises to eight after blast in Rosny-sous-Bois.
More >


Multimedia Thumb

New Mexico Air Ambulance Crash

NTSB investigates crash that killed four.
More >


Multimedia Thumb

Where in the World of EMS is A.J.? Scranton

JEMS Editor-in-Chief visits his hometown of Scranton, Pa.
More >


Multimedia Thumb

Braun Ambulances' EZ Door Forward

Helps to create a safer ambulance module.
Watch It >


Multimedia Thumb

Field Bridge Xpress ePCR on iPad, Android, Kindle Fire

Sneak peek of customizable run forms & more.
Watch It >


Multimedia Thumb

LMA MAD Nasal™

Needle-free intranasal drug delivery.
Watch It >


More Product Videos >