EMS, or emergency medical services, personnel are likely to be the first responders to emergency situations. As an EMS worker, along with being able to deal with the heavy load of mental stress that you may encounter on a daily basis, the job will require you to be able to lift, stand and otherwise perform a variety of physically demanding activities. Performing exercises that mimic real life situations can help you be more physically able to perform your job.
Ab and Lower back Exercises
As an EMS worker, you need to have good core strength. Having a weak back or weak abs can lead to lower back strains, so include exercises in your routine that work these muscles. Regular crunches can be made more difficult by adding a medicine ball, with back extensions or straight-legged dead lifts being good choices for strengthening your lower back. To perform straight-legged dead lifts, start by holding dumbbells at your waist, parallel to the body, then bend at the waist until you cannot go lower, returning to the start point to mark one repetition.
Biceps and Tricep Exercises
The biceps and triceps will no doubt be called into use during your workday, so your workout should involve movements that focus on the biceps and triceps. Free weight or barbell curls are popular bicep workouts, while tricep extensions are a common tricep exercise that can be performed with dumbbells or a barbell by holding a weight behind your head, extending your arms until they are straight, then lowering to complete a repetition. Make sure to balance the workout on both sides of your body; according to performance coach Brian Mackenzie, "muscle balance is important in the prevention of injuries."
Leg Exercises
The legs are used in every aspect of being an EMS worker, and should be included in your workout plan. Regular squats are good, but dynamic exercises such as front squats which place the weight you are squatting in front of you, are more beneficial, as they help mimic situations you may encounter while on the job. Be sure to include calf exercises such as calf raises in your workout, which can be performed while on duty by raising onto your toes until you feel your muscles flex.
Cardiovascular Exercises
As you are performing the duties associated with your job, it is extremely important for you to be in good cardiovascular shape. Activities such as running, jogging and swimming are excellent choices for getting into cardiovascular shape. MayoClinic.com reports that you can benefit from as little as 30 minutes of cardiovascular exercise performed a couple times a week.
Stretches
Before starting your shift as an EMS worker, perform a thorough stretch of your body to prevent work-related injuries. A shoulder stretch is done by crossing your arm in front of you and holding it in place with the opposite hand. A standing hamstring stretch involves bending your knee upwards and holding it in place. As with other muscle exercises, make sure to stretch both sides of your body equally.
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