MSDeltaFlt
RRT/NRP
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Since my return to EMS following my crash and rehabilitation, I've strived to focus on the exercises specific to the motions we do in the field focusing on strength with endurance and cardio. So here is what I've found to be most productive for me and my body. Every body is different and technique is everything. If you cannot do the exercise correctly with the weight you have, drop the weight and add reps. If anyone has some other exercises that they have found to also be beneficial, please share them.
Here are mine.
Benchpress/pushups/inclined benchpress/butterflies: for moving pts from bed to bed on the pushing side.
Curls/close grip rows/wide grip rows/shoulder shrugs/reverse butterflies: for moving pts from bed to bed on the pulling side.
Deadlifts/squats: for lifting LSB pts from ground to stretcher/lifting stretcher to load position.
Straightleg deadlifts/modified straightleg deadlifts/lumbar extensions/weighted lumbar extensions: for lifting pts from ground using 2 man carry where you are holding pt from underneath their arms behind their torso. Straightleg deadlifts and modified straightleg deadlifts are advanced exercises meaning if you don't use proper technique you will hurt yourself. Basically a modified straightleg deadlift is a straightleg deadlift with the bar on your shoulders like in a squat.
Any and all core exercises. The majority of your strength and endurance come your center (core) using your center of gravity. I've found that a lot of core exercises performed mostly by women (meaning not just situps and crunches) are the ones that burn the most so I like to do those. The next day it always hurts to sneeze.
For cardio I do walking in full sweats on a treadmill on a slope for half an hour, jogging before that, and just about whatever I can do to get my heart rate up and sweat as much as I can without overdoing it.
Since technique is everything and I use it frequently in the gym, when I'm lifting a heavy pt I'll remember to lift said pt using proper technique and I don't hurt my back or anyother part of my body.
Here are mine.
Benchpress/pushups/inclined benchpress/butterflies: for moving pts from bed to bed on the pushing side.
Curls/close grip rows/wide grip rows/shoulder shrugs/reverse butterflies: for moving pts from bed to bed on the pulling side.
Deadlifts/squats: for lifting LSB pts from ground to stretcher/lifting stretcher to load position.
Straightleg deadlifts/modified straightleg deadlifts/lumbar extensions/weighted lumbar extensions: for lifting pts from ground using 2 man carry where you are holding pt from underneath their arms behind their torso. Straightleg deadlifts and modified straightleg deadlifts are advanced exercises meaning if you don't use proper technique you will hurt yourself. Basically a modified straightleg deadlift is a straightleg deadlift with the bar on your shoulders like in a squat.
Any and all core exercises. The majority of your strength and endurance come your center (core) using your center of gravity. I've found that a lot of core exercises performed mostly by women (meaning not just situps and crunches) are the ones that burn the most so I like to do those. The next day it always hurts to sneeze.
For cardio I do walking in full sweats on a treadmill on a slope for half an hour, jogging before that, and just about whatever I can do to get my heart rate up and sweat as much as I can without overdoing it.
Since technique is everything and I use it frequently in the gym, when I'm lifting a heavy pt I'll remember to lift said pt using proper technique and I don't hurt my back or anyother part of my body.