{"id":36882,"date":"2018-03-10T20:26:20","date_gmt":"2018-03-10T20:26:20","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=36882"},"modified":"2018-05-08T14:32:47","modified_gmt":"2018-05-08T14:32:47","slug":"5-exercises-potentially-save-life","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/5-exercises-potentially-save-life\/","title":{"rendered":"5 Critical Exercises That Could Potentially Save Your Life"},"content":{"rendered":"

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.<\/h2>\n

What would happen if you were in a emergency situation where your very life was at stake,?<\/p>\n

Would you have the strength, the conditioning, and the overall ability to save yourself or would you fail?<\/p>\n

Well in today’s article I want to go over 5 critical exercises that could literally save your life.<\/p>\n

Now when I say save your life, I don’t mean from a heart attack or a stroke 20 years from now.<\/p>\n

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.<\/p>\n

We as people tend to forget that we live as physical beings in a physical world.<\/p>\n

It\u2019s your responsibility to physically take care of yourself even if technology does most of the work for you nowadays.<\/p>\n

In an emergency situation it’s very nice to be able to rely and trust in your own two hands or your two feet<\/p>\n

Lets start with the first exercise that you should be doing in case of an emergency.<\/p>\n

By:\u00a0<\/strong> Tim Ernst \u2013 Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

Exercise #1 – Unilateral Leg Exercises<\/h3>\n

\"exercises<\/a><\/p>\n

A unilateral leg exercise is basically just a fancy way of describing an exercise performed on one leg.<\/p>\n

Why would you want to do single leg exercises?<\/p>\n

Well because most athletic movements are single leg in nature and unilateral explosiveness is a must for any fast movement.<\/p>\n

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.<\/p>\n

One of the best unilateral leg exercises is the weighted Bulgarian split squat.<\/p>\n

You can do this exercise holding dumbbells at your sides or with a barbell on your back.<\/p>\n

1 foot goes in front and the other foot gets planted behind you on a bench.<\/p>\n

You\u2019ll perform this exercise by going up and down in a lunge position.<\/p>\n\r\n

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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.<\/p>\n

I guarantee you’ll get better every time you try this exercise.<\/p>\n

Perform this exercise first without weights then progress to heavier and heavier weight.<\/p>\n

When you’re ready you can make it even more explosive by performing a jumping lunge at the top of the movement.<\/p>\n

The next exercise that you should be doing is the pull-ups.<\/p>\n

Exercise #2 – Pull-Ups<\/h3>\n

\"exercises<\/a><\/p>\n

I know that a lot of people can\u2019t 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.<\/p>\n

It really is easy as long as you do the right things and make small incremental progress overtime.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

However, you want to select as little resistance as possible for assistance.<\/p>\n

Whatever amount of weight you need when you first start, you want to gradually work your way down until eventually you don\u2019t need any assistance at all.<\/p>\n

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.<\/p>\n

I’ve used these bands myself to help me progress to a regular body weight pull up.<\/p>\n

Next we have an exercise that i got admit I don\u2019t do enough of and that’s swimming.<\/p>\n

Exercise #3 – Swimming<\/h3>\n

\"exercises<\/a><\/p>\n

Not only is swimming one of the best forms of cardio, but being proficient at swimming can definitely save your life.<\/p>\n

I\u2019ve seen people at the beach get caught in a rip tide and barely make it back to the shore.<\/p>\n

So emergency situations where you need to be conditioned and where you need to know how to swim they really do happen.<\/p>\n

The great thing about swimming is that it works your whole body, its low impact, and it really helps with conditioning.<\/p>\n

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.<\/p>\n

Work your way up over time to more time swimming and less time taking breaks.<\/p>\n

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.<\/p>\n

Next up is martial arts, boxing and wrestling.<\/p>\n

Exercise #4 – Martial Arts, Kickboxing and Wrestling<\/h3>\n

\"exercises<\/a><\/p>\n

Understanding how to defend yourself is a must because running away is not always an option.<\/p>\n

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.<\/p>\n

Fights do happen and many times they happen fast without warning.<\/p>\n

Boxing will teach you how to take a punch and how to throw a punch.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Hitting pads and boxing bags does doesn’t really teach you how to take a punch.<\/p>\n\r\n

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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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Pretty impressive right?<\/p>\n

Have you ever wondered, though, what makes their training so unique? What gives them the ability to last rounds and rounds, not to mention take that kind of punishment?<\/p>\n

I wanted these answers, so I asked Mike to tell me more\u2026<\/p>\n

I knew he had more to share\u2026I just didn\u2019t know it would be this much!<\/p>\n

Mike showed me how he\u2019s helped thousands of people build seriously impressive muscle while burning fat\u2026in as little as 7 days.<\/p>\n

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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.<\/p>\n

Exercise #5 Sprinting<\/h3>\n

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Many of you know that I’m not a fan of long distance running however, I\u2019m a big fat of current running like sprint\u2019s.<\/p>\n

Especially this new technique that can burn fat AND build muscle\u2026<\/b>In just 16 minutes<\/b>.<\/p>\n

Forget long, boring running sessions, multiple times a week\u2026<\/p>\n

Besides, that stuff can actually do more damage than good….<\/p>\n

And in the long run (no pun intended), you can end up injured and even more out of shape than when you started.<\/p>\n

However…<\/p>\n

When used properly… 16 minutes of running per week could help you not only burn pounds of fat<\/b>, but also can add serious muscle<\/b> to your frame!<\/p>\n

No, seriously.<\/p>\n

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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.<\/p>\n

15 minutes of on and off sprinting is enough sometimes.<\/p>\n

You have to pick your battles and standing your ground may not always be the best option.<\/p>\n

Sprinting will get you away from a group of attackers or your neighbors crazy dog.<\/p>\n

It’ll also help you increase your conditioning, your stamina and your leg strength.<\/p>\n

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.<\/p>\n

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.<\/p>\n

So there you have it!<\/p>\n

I really hope this article has informed you on the imporance of strength and endurance in case of an emergency.<\/p>\n

What’s Next?<\/h3>\n

As you probably know or at some point you\u2019ve been told that the best way to build muscle is by training each muscle group a different day of the week\u2026<\/p>\n