Paramedic Exercise Program - RRC blogs
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Paramedic Exercise Program Red River College Paramedic Exercise Program This package is designed to provide you with an exercise program to improve physical fitness. If done on a regular basis it can contribute to 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 to be a paramedic in today’s society. Prior to starting any exercise program we encourage you to consult with a health care provider especially if you have not taken part in any exercise in quite some time. The program is designed to be performed 3 to 5 days a week. Goal Muscular Strength Muscular Endurance Balance of Strength and Endurance # of Repetitions Recommended Resistance 8 Heavier Weights (more resistance) 12 + Lighter Weights (less resistance) 8 to 12 Moderate resistance How to use this booklet 1) Select a time and location: One of the most important things when beginning a workout is to create a routine. Try and pick a time of day when you can regularly dedicate the required time to a workout. Try and pick a location close to work or home so that going to the facility does not take up time that you could be using to 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 total. 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 to 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 into the program. The sets and reps may even vary from muscle group to muscle group again depending upon your level of fitness. 4) Performing the exercises: It is more important to 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 to make sure you choose a weight which will fatigue by the last rep. You do not want to select a weight that will see you struggle to complete the set but enough weight to cause fatigue. It is also important to choose different amounts of weight for each exercise. Record the weight, sets and reps in this booklet to help you remember for the next time. When you no longer feel fatigue by the last rep it is time to increase the weight. When performing each exercise do so at a constant pace until you have completed one set. After 60 to 90 seconds of rest, you will perform your next set. You can choose to 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 to complete one set of exercise then move onto 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. Name Name: Mario De Negri – RRC Fitness Coordinator Abs Body Part : Muscle Group: Abswith Description A2 A1 Hip Thrust Crunch Lateral Crunch Hands Handsflat flaton onthe theground ground Trying to touch feettotoceiling ceiling Try to touch feet Lift hips off the ground Lift hips off the ground6 6inches inches Slow lower to ground Slowly lower to ground Feet Feetflat flaton onfloor floorororraised raised Knees Kneesbent benttoto9090º Hands thighs Handsstart startonon thighs Bring Bring hands handstototop topofofknees knees Slow lower to ground Slowly lower to ground A3 Turn Turn legs legsto toone oneside side Crunch square Crunchup upkeeping keepingshoulders shoulders square Slow lower to ground Slowly lower to ground Switch sides Switch sides NO BALL B1 Crunch with Rotation Same Sameas ascrunch crunch Bring left Bring leftelbow elbowtotoright rightknee knee Bring right elbow to Bring right elbow toleft leftknee knee Slow lower to ground B2 Plank Knee to Elbow Shouldersslightly slightlyoff offground ground Shoulders Rotateupper upperbody body Rotate Bring elbow Bring left leftknee kneetotoright right elbow Bring right knee to left elbow Bring right knee to left elbow *focus more on knees coming to elbows * focus more on knees coming to elbows rather then elbows rather then elbowsgoing goingtotoknees knees Slowly lower to ground B3 Without Without aaBall Ball On On hands handsor orelbows elbows Looks Looks like like aa push pushup upwithout withoutmoving moving Hold for as long as possible Hold for as long as possible NO BALL Alternate Arms C1 Russian Twist Feet Feetflat flaton onthe theground ground Upper body at Upper body at4545º Hands Handstogether together Rotate from leftleft to to right Rotateupper upperbody body from right C2 Windshield Wiper Arms flat on the ground Arms flat on the ground Legsbent bentororstraight straight ground Legs offoff thethe ground Alternategoing goingfrom fromleft left right Alternate toto right C3 Dynamic Plank Same from straight Sameas asplank plankbut butmoving move from arm to elbows straight arm to elbows Keeping body straightlike likea apush pushup up Keep body straight No ball No ball Name Name: : Mario De Negri – RRC Fitness Coordinator & Shoulders with Body Part : Arms Muscle Group: Arms and Shoulders Description A2 A1 Shoulder Press Start with arms at shoulders Start with arms by side Start with arms straight overhead Start with arms straight overhead Flex elbows elbows down downbehind behindhead head Flex Press to extend arms back to overhead Press to extend arms back to overhead Start with arms by side Curl one arm up to shoulder Curl one arm up to shoulder Slowly lower side Slow lower to to side Alternate arms Alternate arms Avoid locking locking elbow elbow straight straight Avoid B1 Lateral Shoulder Fly B2 Concentration Curl Arms side Armsstart startatat side Raise both arms shoulder height Raise both armstoto shoulder height Slow lower to sides Slowly lower to sides C1 Alternating Shoulder Press Both Botharms armsatatshoulders shoulders Press above head Pressone onearm armupup above head Slow lower to shoulder Slowly lower to shoulder Other above head Otherarm armpress press above head Slow lower to shoulder Slowly lower to shoulder Overhead Triceps Press Alternating Arm Curl Start with arms at shoulders Pressboth botharms arms overhead Press overhead Slowly lower back to shoulders Slow lower back to shoulders A3 B3 Triceps Kickbacks Elbow Elbow resting restingon oninner innerthigh thigh Flex Flex elbow elbow up uptowards towardschest chest Slow lower back to floor Slowly lower back to floor Avoid locking elbow Avoid locking elbow straight straight Back side Back flat flatand andelbow elbowclose closetoto side Extend Extendelbow elbowtotoalmost almoststraight straight Keeping arm parallel floor Keep arm parallel toto floor Slow lower Slowly lower C2 Arm Curl to Opposite Shoulder Arm Arm down down by by hip hip Flexing elbow bring thumbtoto opposite Flex elbow to to bring thumb shoulder opposite shoulder Slow lower back to start Slowly lower back to start Avoid locking elbow straight Avoid locking elbow straight C3 Skull Crushers Arms chest Arms straight straightupupabove above chest Bend elbow to lower weight Bend elbow to lower weighttoward forehead toward forehead Extend arms to above chest Extend arms to above chest Name Name: : Mario De Negri – RRC Fitness Coordinator & Chest with Body Part : Back Muscle Group: Chest and Back Description A2 A1 Push Up Bent Over Row Keep back in neutral and flat Keep back in neutral and flat Bend over overatathips hips Bend Squeeze shoulder blades together Squeeze should blades together Row weight towards chest Row weight towards chest Slowly lower ground Slow lower to to ground Single Arm Bench Row Knee flat Kneeon onbench benchand andback back flat Squeeze blades together Squeezeshould shoulder blades together Row Row one one arm armup upand andreturn return Switch Switchsides sides Same Sameas asBent BentOver OverRow Row Squeeze together Squeezeshould shouldblades blades together Row Row one one arm armup upand andreturn return Switch Switchsides sides Laying on on aabench bench Laying Squeezing shoulder blades together Squeezing shoulder blades together Fly arms back and return to ground Fly arms back and return to ground B2 Decline Push Up Same Sameas asBent BentOver OverRow Row Squeeze together Squeezeshoulder shoulderblades blades together Fly arms back and return to to ground Fly arms back and return ground C2 Incline Push Up Same Sameas asPush PushUp Up Hands on Hands onbox boxor orbench bench B3 Bent Over Posterior Fly Same Sameas asPush PushUp Up Feet on box Feet on boxor orbench bench C1 Bent Over Alternate Row Posterior Fly on Bench Handsflat flaton onground ground Hands Body in straight line Body in straight line Contract abs and lower ground Contract abs and lower toto ground Push back up to straight arm Push back up to straight arm B1 A3 C3 Single Arm Posterior Fly Same Sameas asBent BentOver OverRow Row Squeeze together Squeezeshoulder shoulderblades blades together Fly to to ground Fly arms armsback backand andreturn return ground Alternate AlternateArm Arm Name Name: : Mario De Negri – RRC Fitness Coordinator with Description Body Part : Legs Muscle Group: Legs A2 A1 º Wide Stance Stancewith withfeet feet4545 Wide degrees Keep back neutral Keep back neutral Lower down down Lower Avoid knees going over overtoes toes Avoid knees going Stand back up Stand back up Weight between betweenlegs legs Weight One leg legforward forward One Lower down towardsfloor floor Lower down towards Push straight back up Push straight back up Switch legs legs Switch Keep Keep legs legsapart apart B1 Squat Comfortable Stance B2 Squat with Dumbbells B3 Front Squat Comfortable Stance Step forward with one leg Step forward with one leg Lower down towards floor Lower down towards floor Push straight back up Push straight back up Bring feet feettogether together Bring Switch legs Switch legs C1 Comfortable Stance Standingbehind behindthe thebench bench Standing One foot firmly on the bench One foot firmly on the bench Stepup upwith withthe theraised raised Step legleg Lower Lower down down slowly slowly to tofloor floor Forward Lunge Comfortable Stance Keep back neutral Keep back neutral Lower down Lower down Avoid knees going over overtoes toes Avoid knees going Stand back up Stand back up Weight rests restson onback backofofshoulders shoulders Weight Comfortable Stance Keep back neutral Keep back neutral Lower down Lower down Avoid knees going over toes Avoid knees going over toes Standback backup up Stand Weight rests byside side Weight rests by Single Leg Front Step Up Lunge Sumo Squat A3 Comfortable Stance Keep back neutral Keep back neutral Lower down Lower down Avoid knees over toes toes Avoid knees going going over Stand back up Stand back up Weight rests restson onfront frontchest chest Weight C2 Reverse Lunge Step backwards with one leg Step backwards with one leg Lower down towards floor Lower down towards floor Push straight back up Push straight back up Bring feet feettogether together Bring Switch legs Switch legs C3 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 down down slowly slowly to tofloor floor Lower For more information, email: rebels@rrc.ca ww.rrc.ca
