Strength and aerobic conditioning for Rescue

[guruboy]

If you can see help in any kind of range, you don't worry about more than 2 initial breaths. You haul butt to help where you can also start CPR if they are not breathing. Rescue breaths are not going to do much if a diver has lungs full of water.
Except for delaying effective treatment.

This is the most accurate and important thing posted on this whole topics.

Get to shore fast, start CPR!

I don’t disagree but if they teach you to do breathes while towing, that’s how you do it.

 

[TMHeimer]

A good rescue course is as much, if not more, about preventing an incident/accident as it is responding to one.
No one is going to be able to get every victim out of the water.
No one is going to be able to tow a diver 100 yds in all conditions by themselves. While doing rescue breaths? Forget it. The breaths I mean over that distance. If you can see help in any kind of range, you don't worry about more than 2 initial breaths. You haul butt to help where you can also start CPR if they are not breathing. Rescue breaths are not going to do much if a diver has lungs full of water.
Except for delaying effective treatment.
It's stupid that they still teach them to divers who will probably never practice them for years after the class. If they do have to do it then the adrenaline will kick in and you will turn the head or push the vic underwater and they will be even less effective.
You try two breaths and then yell like crazy for any help while towing for shore.
Study how to do a rope lift. A fireman carry out of the water with a much larger victim risks creating another victim. Get help and drag them out. Making students do unsafe lifts is a good way to actually get someone hurt.
More important is to learn to spot stress and equipment issues before getting in the water.
Also realize that if the person is actually missing and not on the surface, a recreational rescue diver is really not qualified to conduct a search and endanger more people. Call the pro's for that.
And a missing diver is rarely going to be a rescue. It'll be a recovery. Unless Edd Sorenson is around. Then they'll have a chance. QUOTE

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I like all of this. I have no idea how I'd do in a real rescue situation, just hope I had the sense to do the most logical thing. Like getting to land/boat asap. Rescue breaths, maybe. Removing equipment, maybe. Once out of water I've kinda given up on what's correct these days re rescue breaths and compressions. They changed it so often, that in itself is confusing. I'd probably just do 15:2 or 30:2, whichever I think of.

 

[TMHeimer]

Click to expand above for my reply.

 

[wnissen]

I don’t disagree but if they teach you to do breathes while towing, that’s how you do it.

Yeah, I was under the impression that CPR classes weren't teaching rescue breathing at all now. Interesting. Maybe things are different in the water.

 

[lowflyer]

If someone knows as a fact that I'm wrong, I'm sure I will be corrected. BUT, in looking at the PADI Instructor Manual for the Rescue course, I don't see it written anywhere that a student has to tow a "victim" any specific distance or actually do a fireman's carry or any other strenuous activity to pass the course. One has to demonstrate that he can do various things like get a victim to shore, but he/she doesn't have to do it over a specific distance or carry the victim off the shore. There are many things discussed in the Rescue Manual that are not required standards in the Instructor Manual.

PADI seems to recognize that it is important for people to know how to do rescues as well as they can without hurting themselves or having to be as physical as Hercules.

Assuming that my interpretation of the PADI standards is correct, I think that instructors who impose their own strenuous physical requirements are doing a disservice by scaring away potential students who might learn and help someone someday.

 

[TMHeimer]

Yeah, I was under the impression that CPR classes weren't teaching rescue breathing at all now. Interesting. Maybe things are different in the water.

Someone straightened me out on this on a thread a while back. What I think happens now is for doing CPR on land and having nothing to do with diving, you still do the rescue breaths, but you start off with the chest compressions (unlike in the past). You do not do any rescue breaths while dealing with a diver in water, and maybe even after you are out of water.
Correct me if anyone knows of more recent protocols (assuming they don't change again next week).

 

[saxman242]

Someone straightened me out on this on a thread a while back. What I think happens now is for doing CPR on land and having nothing to do with diving, you still do the rescue breaths, but you start off with the chest compressions (unlike in the past). You do not do any rescue breaths while dealing with a diver in water, and maybe even after you are out of water.
Correct me if anyone knows of more recent protocols (assuming they don't change again next week).

As of 6 months ago, RedCross is back to teaching rescue breathing with chest compressions, but states that chest compressions alone are still a good option if something prevents you from doing breaths.

 

[EireDiver606]

You have to be consistent with the things I mentioned for endurance and strength gains. I don't do one reps sets at all.

For instance last night on the leg press I did sets of 12 reps x 5 sets
Leg extensions. 12 reps x 5 sets
Ham curls 12 reps x 5 sets
I went light on calf presses so 4 sets of 25.

If you're that sore after being off for a bit, you need to ask yourself if you're doing proper warm ups before starting to lift.

As far as being sore after coming back from a period of not working out......the day after you lift with a particular muscle group....go into the gym and do a lighter load on those same muscles....it cuts soreness for me to work them just a bit.

Then move onto the primary workout you wanted to do for that day. If you're looking to cut weight and get stronger watch your consistentency as I said with # of workout sessions in the week and your eating. Try to eat the right things relatively often.

I.e. eating every few hours to keep your metabolic rate up and tissue repair going. This should also cut down on the size of your main meals a bit.

Your body needs protein after a good workout more than other times, but it also needs it throughout the day for the tissue repair. Try to eat lean meats, chicken, fish, turkey, real lean ground beef etc. That way you get your aminos and protein from leaner sources.

Anyway I didn't mean to deviate too mcuh from your question about rescue but these should enable you to meet whatever goals you want through consistency (sensing a theme yet?) in diet and fitness sessions. And make damn sure you're getting enough sleep, that's when the majority of body repair and cleansing occurs.

As far as finding time, you just have to decide how bad you want to obtain whatever goals youre after.

A few fitness industry myths...

Eating more smaller meals in a day does not increase your metabolic rate

The workout you described is more about body building or putting on muscle- lots of reps low weight- if you don’t want to put on muscle and want to be more functional, go 80-90% of your 1 rep max and do 5 sets of 5, or 6 sets of 3, etc etc. The strength training is good because you won’t put on too much mass (it’ll be denser though), being big isn’t ideal if you want to be mobile. As long as you don’t overeat and keep to high protein, healthy fats, low carbs you’ll become very strong but won’t look it.

One of the most efficient lifting regimes is push, pull, legs, rest repeat. If you’re doing solely strength training, I wouldn’t recommend doing weights more than 3 times a week, your CNS needs rest. Don’t do repeated exercises every day, your muscles probably won’t recover as efficiently.

Also, you do need not much strength at all for towing or swimming. Also,do a warmup before every session (shoulder, hips, knees, ankles etc) and only stretch after the workout. I’m not a fitness expert but IMO, *personally*, if you did 3X heavy functional weight training a week (squats, deadlifts, bench press, overhead press, weighted pull-ups) and did 3 cardio sessions- long low volume sessions if you want to lower weight, HIIT if you want to lose fat but retain muscle, you would be very fit as long as you did it consistently and your diet is good. Diet is way more important though.

@wnissen if you want to lose weight, do long low volume cardio like spin bike, run, swim, stair climbers, even just walk. If you cut out all the crap that people generally eat, and do cardio no more than 6 times a week. Start off with 10 mins, then increase it every session while you adjust. Remember low intensity to burn weight off. Doing HIIT will not burn fat as well, but will retain muscle and still increase cardiovascular fitness.

@Efka76 and if everyone boasted about our personal achievements, we all wouldn’t get very far in life.

 

[Chidiver1]

A few fitness industry myths...

Eating more smaller meals in a day does not increase your metabolic rate

The workout you described is more about body building or putting on muscle- lots of reps low weight- if you don’t want to put on muscle and want to be more functional, go 80-90% of your 1 rep max and do 5 sets of 5, or 6 sets of 3, etc etc. The strength training is good because you won’t put on too much mass (it’ll be denser though), being big isn’t ideal if you want to be mobile. As long as you don’t overeat and keep to high protein, healthy fats, low carbs you’ll become very strong but won’t look it.

One of the most efficient lifting regimes is push, pull, legs, rest repeat. If you’re doing solely strength training, I wouldn’t recommend working out more than 3 times a week, your CNS needs rest. Don’t do repeated exercises every day, your muscles probably won’t recover as efficiently.

Also, you do need not much strength at all for towing or swimming. Also,do a warmup before every session (shoulder, hips, knees, ankles etc) and only stretch after the workout. I’m not a fitness expert but IMO, *personally*, if you did 3X heavy functional weight training a week (squats, deadlifts, bench press, overhead press, weighted pull-ups) and did 3 cardio sessions- long low volume sessions if you want to lower weight, HIIT if you want to lose fat but retain muscle, you would be very fit as long as you did it consistently and your diet is good. Diet is way more important though.

@wnissenif you want to lose weight, do long low volume cardio like spin bike, run, swim, stair climbers, even just walk. If you cut out all the crap that people generally eat, and do cardio no more than 6 times a week. Stop off with 10 mins, then increase it every session while you adjust. Remember low intensity to burn weight off. Doing HIIT will not burn fat as well, but will retain muscle and increase cardiovascular.

I think you're a bit out of date with things, but thats ok.
It doesn't increase your metabolic rate if you're hungry. Breaking down meals into smaller portions throughout the day allows the body to not store excess calories as fat stores which in essence does keep metabolic rate higher, giving the body what it needs but not too much.

I wasn't using low weights actually.

And hiit burns more fat than steady state cardio. In fact, there are current research studies showing weight training is showing gains in metabolic rates for a longer period than both steady state cardio and hiit.

Emerging research shows #1 weight training, #2 hiit, and last is steady state cardio. For metabolic rate. Hiit is better for fat loss than steady state.

Hiit should be intense and should be limited to 3x a week. Basically, it's intervals.
For instance one session(for me) is to get the treadmills up to 10.0-11 on a slight incline for a minute to a minute and a half. Then slow down to walking for about the same amount of time. Then do it again 6-7 times or so.
Obviously, you don't get to that speeds over night, so take your time and do what you feel is comfortable, pushing a little but not too hard. Alternatively you can use the elliptical or bike much the same way to limit the impact on your bone/joint structure. Make sure you don't exceed your heart rate for your age(you can look this up).


Op as I said stay consistent with lean proteins, veg's, in the gym and your rest and you'll see overall fitness gains for as long as you stay consistent. If you're overweight start slow and build up to prevent overuse injuries. Good luck with whatever your goals are.

 

[Graeme Fraser]

Work as a team. Share tasks. Ask questions. Delegate.