Paramedic Exercise Program

Transcription

1 Paramedic Exercise Program

2 Red River College Paramedic Exercise Program This package is designed provide you with an exercise program improve physical fitness. If done on a regular basis it can contribute a healthy and active lifestyle. A healthy and active lifestyle which includes muscle training can assist you in preventing injury caused by the physical stresses required be a paramedic in day s society. Prior starting any exercise program we encourage you consult with a health care provider especially if you have not taken part in any exercise in quite some time. The program is designed be performed 3 5 days a week.

3 Goal # of Repetitions Recommended Resistance Muscular Strength 8 Heavier Weights (more resistance) Muscular Endurance 12 + Lighter Weights (less resistance) Balance of Strength and Endurance 8 12 Moderate resistance How use this booklet 1) Select a time and location: One of the most important things when beginning a workout is create a routine. Try and pick a time of day when you can regularly dedicate the required time a workout. Try and pick a location close work or home so that going the facility does not take up time that you could be using actually being active. 2) Selecting your exercises: For each of the four muscle groups, you will select one exercise from A, one exercise from B, and one exercise from C (example: A1, B3, C2). This combination of exercises should be repeated for a 5-week block. A different combination should be selected for the next 5-week block (example: A2-B2-C3). For each 5-week block you will be doing 12 exercises in tal. You will work a different muscle group each day of the routine. For example Monday - abs, Tuesday - arms and shoulders and so on. 3) Determining how much do: The goals you have set for yourself will help you determine how many repetitions (reps) and sets you should do of each exercise. A rep is one complete motion of an exercise (i.e. moving the bar up and down once in a bench press). A set is a group of consecutive reps. Example 2 sets of 8 reps on the bench press. Studies vary on the correct amount of sets. Most will suggest between 1-3 sets and 8-12 reps. For you the sets and reps may vary depending on your level of fitness coming in the program. The sets and reps may even vary from muscle group muscle group again depending upon your level of fitness. 4) Performing the exercises: It is more important perform each exercise correctly with proper form than lifting a large amount of weight or lifting the weights as fast as you can. You want make sure you choose a weight which will fatigue by the last rep. You do not want select a weight that will see you struggle complete the set but enough weight cause fatigue. It is also important choose different amounts of weight for each exercise. Record the weight, sets and reps in this booklet help you remember for the next time. When you no longer feel fatigue by the last rep it is time increase the weight. When performing each exercise do so at a constant pace until you have completed one set. After seconds of rest, you will perform your next set. You can choose perform all of the sets of one exercise in a row so your workout might look like this: A1-A1-A1, B2-B2-B2, C3-C3-C3. You can also choose complete one set of exercise then move on the next exercise and complete that one set and so on so your workout might look like this, A1-B2-C3, A1-B2-C3, A1-B2-C3. If you need guidance on performing an exercise we have included a name with each exercise so you can look it up online.

4 Name: Muscle Group: Abs A1 A2 A3 Crunch Feet flat on on floor or or raised Knees bent bent 9090º Hands start start on on thighs thighs Bring Bring hands hands p p of of knees knees Slow lower Slowly lower Hip Thrust Hands flat flat on on the the Trying uch uch feet feet ceiling ceiling Lift Lift hips hips off off the the 6 6 inches inches Slow lower Slowly lower Lateral Crunch Turn legs one one side side Crunch Crunch up up keeping keeping shoulders shoulders square square Slow Slowly lower lower Switch sides Switch sides NO BALL B1 B2 B3 Crunch with Rotation Same as as crunch crunch Bring Bring left left elbow elbow right right knee knee Bring Bring right right elbow elbow left left knee knee Slow lower Slowly lower Knee Elbow Shoulders slightly off off Rotate upper body Bring left knee right elbow Bring right knee left left elbow elbow *focus more on knees coming elbows * focus more on knees coming elbows rather rather then then elbows elbows going going knees knees Plank Without a Ball On hands hands or or elbows elbows Looks Looks like like a push push up up without without moving moving Hold for as long as possible Hold for as long as possible C1 C2 NO BALL Alternate Arms C3 Russian Twist Feet flat on on the the Upper body at at 4545º Hands gether Rotate Rotate upper upper body body from from left left right right Windshield Wiper Arms flat on the Arms flat on the Legs Legs bent bent or or straight straight off off the the Alternate going going from from left left right right Dynamic Plank Same as as plank but but moving move from straight arm straight elbows arm elbows Keeping body body straight straight like like a a push push up up No ball

5 Name: Muscle Group: Arms and Shoulders A1 A2 A3 Shoulder Press Start with arms at shoulders Start with arms at shoulders Press Press both both arms arms overhead overhead Slowly lower lower back back shoulders shoulders Alternating Arm Curl Start with arms by side Start with arms by side Curl one arm up shoulder Curl one arm up shoulder Slow Slowly lower lower side side Alternate arms arms Avoid locking elbow straight Overhead Triceps Press Start with arms straight overhead Start with arms straight overhead Flex Flex elbows elbows down down behind behind head head Press extend extend arms arms back back overhead overhead B1 B2 B3 Lateral Shoulder Fly Arms start at at side side Raise both arms arms shoulder shoulder height height Slow Slowly lower lower sides sides Concentration Curl Elbow resting on inner thigh Flex elbow up wards chest Slowly lower lower back back floor floor Avoid locking elbow straight Triceps Kickbacks Back flat and elbow close side side Extend elbow almost straight Keeping arm arm parallel parallel floor floor Slowly lower lower C1 C2 C3 Alternating Shoulder Press Both arms at at shoulders Press one one arm arm up up above above head head Slow Slowly lower lower shoulder shoulder Other Other arm arm press press above above head head Slow lower shoulder Slowly lower shoulder Arm Curl Opposite Shoulder Arm down by hip Flexing elbow elbow bring bring thumb thumb opposite shoulder opposite shoulder Slow Slowly lower lower back back start start Avoid locking elbow straight Avoid locking elbow straight Skull Crushers Arms straight up up above above chest chest Bend Bend elbow elbow lower lower weight weight ward forehead ward forehead Extend arms above chest Extend arms above chest

6 Name: Muscle Group: Chest and Back A1 A2 A3 Bent Over Row Keep back in neutral and flat Keep back in neutral and flat Bend Bend over over at at hips hips Squeeze should shoulder blades blades gether gether Row weight wards chest chest Slowly lower lower Push Up Hands Hands flat flat on on Body in straight line line Contract abs abs and and lower lower Push back up up straight arm arm Posterior Fly on Bench Laying on on a bench bench Squeezing shoulder blades blades gether gether Fly arms back and and return B1 B2 B3 Single Arm Bench Row Knee on bench and and back back flat flat Squeeze shoulder blades blades gether gether Row one arm arm up up and and return return Switch Switch sides sides Decline Push Up Same Same as as Push Push Up Up Feet Feet on on box box or or bench bench Bent Over Posterior Fly Same as as Bent Over Row Squeeze shoulder blades blades gether gether Fly arms back back and and return return C1 C2 C3 Bent Over Alternate Row Same as as Bent Over Row Squeeze should blades blades gether gether Row one arm arm up up and and return return Switch Switch sides sides Incline Push Up Same Same as as Push Push Up Up Hands Hands on on box box or or bench bench Single Arm Posterior Fly Same as as Bent Over Row Squeeze shoulder blades blades gether gether Fly arms back back and and return return Alternate Alternate Arm Arm

7 Name: Muscle Group: Legs A1 A2 A3 Sumo Squat Wide Wide Stance Stance with with feet feet 45º 45 degrees Keep back back neutral neutral Avoid knees going over es Stand back up up Weight between legs Lunge One leg leg forward wards floor Push straight back back up up Switch legs Keep legs apart Single Leg Front Step Up Standing behind the the bench bench One foot firmly on the bench Step up with the raised leg leg slowly floor B1 B2 B3 Squat Avoid knees going over over es es Stand back back up up Weight rests on on back back of of shoulders Forward Lunge Step forward with one leg Step forward with one leg wards floor wards floor Push straight back up Push straight back up Bring feet feet gether gether Switch legs Front Squat Avoid knees going over over es es Stand back back up up Weight rests on on front front chest chest C1 C2 C3 Squat with Dumbbells Comfortable Stance Avoid knees going over es Avoid knees going over es Stand Stand back back up up Weight rests rests by by side side Reverse Lunge Step backwards with one leg Step backwards with one leg wards floor wards floor Push straight back up Push straight back up Bring Bring feet feet gether gether Switch legs legs Single Leg Side Step Up Standing beside the bench Standing beside the bench One foot firmly on the bench One foot firmly on the bench Step up with the raised leg Step up with the raised leg Lower Lower down down slowly slowly floor floor

8 For more information, ww.rrc.ca