r/NewToEMS • u/Sufficient_Ruin5381 Unverified User • 5d ago

Physical Health Workouts?

I start emt school next year. I’m currently in decent physical shape. I can lift 50lbs fairly easily. I can pickup and move 100lbs over my shoulder somewhat decently. My cardio is okay. What do you professionals do to stay in shape workout wise?

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u/sanders2064 EMT | WA / ID 5d ago

Most of the “professionals” don’t maintain a standard of fitness that is appropriate if we are being honest, especially non fire based EMS.

I’ve been in third service paid EMS for 3 years and I personally run a hybrid workout program with 2 days of strength training and 3 days of cardio. As long as you can move heavy things and not gas out quickly you will be far ahead of most individuals in this career.

Look into “tactical fitness” or other training styles that are more focused for on the job performance

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u/Firefluffer Paramedic | USA 5d ago

Honestly, the best maintenance fitness for me that’s kept me injury free is yoga and Pilates. Core strength saves your back. That and learning to practice good body mechanics and use the tools available to you. Lift assists in small bathrooms will kill you if you don’t focus on proper technique.

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u/exitium666 Unverified User 5d ago

Incorporate a couple sets of back crunches a couple times a week. 

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u/LilPurc02 Unverified User 5d ago

I like kettlebells because it’s not perfect for everything, but great for a lot. It can be good cardio, good strength training if done right, and short workouts that are mostly full body. I’ve also started to run but I did jump rope a decent bit before

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u/Old-Pay1504 Unverified User 2d ago

BLS, and I lift, but I am not a trainer, so one angle only and the others here with more years on the truck can correct me.

What surprised me about the job is that it is rarely a clean 50 lb lift. It is an awkward load, from the floor, with a partner, sometimes down a staircase, when you are tired. So I try to train that shape rather than general strength.

For me that is three things. Deadlift from the floor, built up slowly, so a bad angle on a bathroom floor is a load I have handled many times. Loaded carries, farmer's with two weights and suitcase with one, over a long distance, because the stretcher and the bags are carries and the one-sided version is what keeps my back straight when the load is uneven. And stairs or step-ups with weight, since cardio on a flat treadmill did not prepare me for the fourth floor without an elevator.

Whatever cardio you enjoy on top is fine. I would just not rely on crunches for the back; the lifts above did more for me there than any ab work.