Gym on a Shoestring

There’s no argument that the majority of EMS providers could use a little more exercise. So instead of convincing you of something you already know, this article drives straight to the point. For those who have no workout area and no exercise routine, have no fear. Here are some simple solutions to get you set up.

Simple Space

First, let’s tackle the notion of a workout space. Practically any spot can suffice as an exercise area. I’ve seen people conduct full workouts in places as odd as airport waiting areas and prison cells. I often work out on my living room floor. All you need is enough space to lie down and stretch out in the length and width of the space. This amounts to a roughly 6’ x 6’ area—big enough for most people to do standing, sitting and lying exercises with minimal or no equipment.

If you plan on procuring an exercise machine such as a Bowflex or Weider multi-exercise machine, then the area will need to be larger. A 10’ x 10’ area at minimum makes it safe for people to work out without bumping the walls or other people. The downside is that machines cost a lot of money—few can be purchased new for under $500. I don’t recommend purchasing machines until steady gym use justifies the cost.

Simple Equipment

For now, let’s focus on a simple workout with minimal equipment. A sufficiently equipped workout area can be configured in the dayroom of an EMS station for around $100.

The following equipment, with approximate prices, is all you need:

• Exercise mat. Padded, usually 2’ x 6’, folds flat or rolls up like a sleeping bag. $10.
• Workout ball. Looks like an oversized kickball, but is firm enough to support a full-grown man. Purchase one that comes with a pump and a workout booklet. $25.
• Rubber-coated dumbbells. Purchase three pairs of dumbbells in the following sizes: 2 lbs., 5 lbs. and 10 lbs. $40 total.
• Workout program on VHS or DVD. Numerous types of programs are available. $25.

All this equipment can be stored in a large bag or closet. Everything but the ball will fit under the dayroom couch. Keep in mind that prices will vary depending on the purchase place. Shop around.

The exercise mat is a useful piece of equipment that serves several purposes in your workout. It defines your workout area and alerts the rest of your crew to stay away. Since many stations have hard tile, linoleum or concrete floors, the mat adds some padded protection. Also, to aid in quick response times, the mat keeps you off the floor, so your uniform stays clean.

For exercise equipment, stay simple until it’s time to build a full gym. A workout ball and a small set of dumbbells can keep you busy forever. Complete full-body workouts have been built around exercise balls. The one I own came with a poster illustrating two dozen exercises.

The dumbbells can be used in a variety of both push and pull type exercises. Lightweight dumbbells are easy to use and pose a small risk of injury. Many people shy away from small weights because of ego issues or misunderstanding. The purpose of this simple workout is to build overall fitness, not 21" biceps. After a good workout with 5-lb. weights, I guarantee your arms will feel sore.

Simple Workout Program

Now that you have the space and the equipment, you need a program. For beginners and people with limited time, workout tapes are the best all-around resource. The programs are short, designed by experts and structured for beginners.

For total cardiovascular and strength fitness, Pilates programs work best for me. I’ve run marathons and climbed mountains, but a 20-minute Pilates video still wears me out. Pilates is also good because it emphasizes postural, abdominal and lower back strengthening. Consider purchasing DVDs instead of videos. Then, you can work out in the dayroom at the TV or in the vehicle bay with a laptop.

As EMS providers embarking on a new fitness challenge, you need inexpensive and simple options. Following these suggestions will give you a gym and a 20-minute workout regimen for around $100. Time and space will no longer be issues and the cost is a minor consideration. Now, getting started is up to you.