Let’s face it…Emergency situations can happen to us all and having strength is for more than just burning fat and building muscle. These 5 critical exercise will not only make you lose weight, belly fat, and potentially get abs, but they can also save your life.
What would happen if you were in a emergency situation where your very life was at stake,?
Would you have the strength, the conditioning, and the overall ability to save yourself or would you fail?
Well in today’s article I want to go over 5 critical exercises that could literally save your life.
Now when I say save your life, I don’t mean from a heart attack or a stroke 20 years from now.
I’m talking about if a pack of dogs was chasing you, if you’re hanging off a ladder or cliff, you’re going to be very happy that you read this article.
We as people tend to forget that we live as physical beings in a physical world.
It’s your responsibility to physically take care of yourself even if technology does most of the work for you nowadays.
In an emergency situation it’s very nice to be able to rely and trust in your own two hands or your two feet
Lets start with the first exercise that you should be doing in case of an emergency.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
Exercise #1 – Unilateral Leg Exercises
A unilateral leg exercise is basically just a fancy way of describing an exercise performed on one leg.
Why would you want to do single leg exercises?
Well because most athletic movements are single leg in nature and unilateral explosiveness is a must for any fast movement.
Whether you’re running from a group of attackers or engaging them head on, having unilateral leg strength will help you increase speed, agility, and explosiveness so you can get out unscathed.
One of the best unilateral leg exercises is the weighted Bulgarian split squat.
You can do this exercise holding dumbbells at your sides or with a barbell on your back.
1 foot goes in front and the other foot gets planted behind you on a bench.
You’ll perform this exercise by going up and down in a lunge position.
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Now I know some of you may have trouble with balance and coordination, but this exercise will help you develop just that.
I guarantee you’ll get better every time you try this exercise.
Perform this exercise first without weights then progress to heavier and heavier weight.
When you’re ready you can make it even more explosive by performing a jumping lunge at the top of the movement.
The next exercise that you should be doing is the pull-ups.
Exercise #2 – Pull-Ups
I know that a lot of people can’t do pull-ups when they first start out, but I’ve trained so many people men and women that I’ve taught how to master the pull up.
It really is easy as long as you do the right things and make small incremental progress overtime.
The reason why the pull up is so important to master is because you might lose your footing and fall off a ladder, you might slip off a roof, or you might trip on a trail.
In fact, that actually happened to someone I know and he has had a long road to recovery from the hospital, using pins and surgery to put his leg back to working condition again.
The truth is accidents really do happen and the pull up can help give you plenty of upper body strength to deal with many different emergency situations.
Let’s say that you’ve tried to do a pull up and you just can’t even get your nose over the Bar without jumping, that’s totally o.k.
Most gyms use the assisted pull-up machines in the gym where you can select a counter weight to help you up along the movement.
However, you want to select as little resistance as possible for assistance.
Whatever amount of weight you need when you first start, you want to gradually work your way down until eventually you don’t need any assistance at all.
If you don’t have an assisted pull-up machine, don’t worry there are very cheap resistance bands that you can buy and attach to a regular pull-up bar.
I’ve used these bands myself to help me progress to a regular body weight pull up.
Next we have an exercise that i got admit I don’t do enough of and that’s swimming.
Exercise #3 – Swimming
Not only is swimming one of the best forms of cardio, but being proficient at swimming can definitely save your life.
I’ve seen people at the beach get caught in a rip tide and barely make it back to the shore.
So emergency situations where you need to be conditioned and where you need to know how to swim they really do happen.
The great thing about swimming is that it works your whole body, its low impact, and it really helps with conditioning.
If you’re not a good swimmer just start by swimming from one end of the pool to the other and then take a break for a minute then swim back.
Work your way up over time to more time swimming and less time taking breaks.
Even swimming a couple laps for 30 minutes is a great cardio and conditioning workout that can help you big time in an emergency and it can help you lose some fat as well.
Next up is martial arts, boxing and wrestling.
Exercise #4 – Martial Arts, Kickboxing and Wrestling
Understanding how to defend yourself is a must because running away is not always an option.
You can be out having a good time and all of a sudden there’s a scuffle and you get dragged into it whether you like it or not.
Fights do happen and many times they happen fast without warning.
Boxing will teach you how to take a punch and how to throw a punch.
Wrestling will teach you how to take an opponent down and possibly more importantly it’ll teach you how to not get taken down to the ground yourself.
There are many other types of martial arts out there such as Brazilian jiu-jitsu that are really good, but there are also many types of martial arts out there that don’t really prepare you for a real self-defense situation.
Even a lot of the new cool boxing schools out there will only teach you how to hit pads and boxing bags even though this is better than doing nothing.
Hitting pads and boxing bags does doesn’t really teach you how to take a punch.
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When picking where to train for self-defense make sure that it’s in an environment that mimics a real self-defense situation as closely as possible.
Things like sparring rolling and wrestling especially when done at high intensity can truly help if you ever have to defend yourself or your friends.
As a side note, a buddy of mine (Mike Zhang) is a muay thai champion (2011 TBA-SA B Class Champion and USMTO Open class Silver medalist and 15-6-2 KO) and personal trainer.
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The last exercise that you want to be doing not only to get away from danger, but also because there are so many benefits.
Exercise #5 Sprinting
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The beautiful thing about Sprint’s is that you don’t have to do a lot of them to get a great workout.
15 minutes of on and off sprinting is enough sometimes.
You have to pick your battles and standing your ground may not always be the best option.
Sprinting will get you away from a group of attackers or your neighbors crazy dog.
It’ll also help you increase your conditioning, your stamina and your leg strength.
One example of a sprinting workout would be 10 sprints each with 60 seconds on and then 60 to 90 seconds off so you can catch your breath.
Once you do 10 intervals, you’re done. It should only take you about 15 minutes but I assure you this is one of the best workouts you can get in such a short amount of time.
So there you have it!
I really hope this article has informed you on the imporance of strength and endurance in case of an emergency.
What’s Next?
As you probably know or at some point you’ve been told that the best way to build muscle is by training each muscle group a different day of the week…
- Chest on Monday…
- Legs on Tuesday…
- Back on Wednesday…
- And so on. Or…
Maybe you’ve tried the double-up split where you train upper body one day, then lower body the next.
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