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EMS Provider Offers Home Exercise Options


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.


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