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Will Ice Baths Help First Responders with Stress?
You might have seen professional athletes hop in an ice bath after a game or long practice. Or maybe you know a fitness buff or celebrity who swears by ice baths for post-workout recovery. Cold-water plunges are a form of cryotherapy, which involves using cold to treat various issues. Although the technique has become popular again in recent years, it’s nothing new. People have used cold-water immersion for health and wellness for centuries. Hopping into an icy bath might not seem appealing to everyone. But the practice may support your physical and mental health which is why we are starting to see them emerge around some firehouses. Some firefighters find that they sleep better and feel more relaxed and refreshed following a cold bath session. That said, don’t jump into a cold bath looking for a cure-all. Much of the research on the benefits of ice baths is mixed and…
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The “Golden” Rules of Firefighter Nutrition
Eat This. Don’t Eat That. Eating healthy or figuring out how to eat healthy, can be a very frustrating thing. So today, I wanted to give you some great rules (and a golden rule) to help you simplify “healthy” eating. First of all, there are a couple of basic rules of healthy eating that every firefighter, EMT, medic, mom, dad, Chief…person should focus on. Healthy Eating (or Drinking) Rule #1. Stay Hydrated: Drink Lots of Water. Whether your body is turning food into fuel or working away at your fat reserves, it needs water to efficiently burn calories. If you are not fully hydrated, your metabolism will slow down and you won’t be burning calories as efficiently as you can. Hydration also plays a role in performance, the better hydrated, the better you perform. And, staying hydrated can reduce your chances of sudden cardiac arrest and stroke! Try to drink…
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Ten Healthy Snacks for First Responders
It is possible to eat healthy as a first responder. Planning and preparation are the keys to proper nutrition. Having healthy snacks readily available are one of the best ways to avoid temptation and properly fuel your mind and body for your shift. Here is a great post from FRF with ten great snack options for first responders.
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The Healthy 10- How to define a healthy Firefighter
What does a healthy and fit firefighter, EMT, and/or medic look like? This list will help define and guide members of the fire service to better health. Listen to Aaron Zamzow on the FRF Podcast Talk about the “Healthy 10.” Take a firefighter that is 10 percent body fat, works out regularly, and can perform well on the job and compare them to another firefighter that is 20 pounds overweight, and does some exercise from time to time, but can still do the job. Which is more fit and healthy? I think the correct answer would be the first firefighter. Now, take the first firefighter they have not seen the doctor in years, do not regularly wear their SCBA during overhaul, drink 4 times per week and use tobacco, and have unhealthy relationships. Now, how fit and healthy are they? Take the second firefighter that is a little overweight. They…
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Firefighter Interval Workout Options…
I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout. This workout will get your heart racing, challenge your core and work your muscles. You can change the variables (times, weights and effort) based on your level of fitness and whether your on-shift or not. The workout consists of three, 10 minute intervals each with a different focus. The first 10 minutes focuses on anaerobic recovery, the second ten minutes on full body strength and the last ten minutes on fire ground related movements. The only equipment needed for the intervals are a 50 feet bundle of fire hose (2 1/2 inch works best), some stairs if you got them (or a jump rope), a place to do body rows (pull up bar) and an interval timer (there…
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Every Firefighter Needs This Important Fitness Trait
Firefighters have a physically demanding job and need to prepare for these demands via proper fitness and training. In this post, FRF will look at the research and breakdown the most important fitness trait a firefighter needs to insure they meet the demands of the job. #GETFRF
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Cardiovascular Training for Firefighters, EMTs and Paramedics (FireRescue Athletes)
I heard someone once say running long and slow teaches your body one thing, how to run slow. If that’s all you’re after, you can stop reading; I don’t want you to be late for your water aerobics class. But in our profession you need to move quickly and with purpose, I’m not saying that long and slow cardio is totally worthless, I’m saying it has its place. In fact, I recommend performing a lower intensity, longer cardio workout at least once a week to flush the muscles. But, what I am talking about here is training your body and your heart to function under higher intensity. The cardio intervals not only prepare you for the fire ground but also blast away a lot of calories and body fat (as an added bonus). The purpose of any firefighter’s cardiovascular program is to help them work more efficiently under the stresses…
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Firefighter (Truckee) Yoga Routine.
As a firefighter, it’s time to embrace the incredible benefits of yoga by rolling out your mat and discovering the perfect combination of physical and mental exercises that have captivated practitioners around the world for thousands of years. The beauty of yoga is that you don’t have to be a yogi to experience its transformative effects.
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Workouts that Incorporate Fireground Movements and Boost Metabolism…
I believe that interval training is very applicable to what we do on the fire ground. What are intervals? In their simplest form, they’re short bursts of high intensity exercise separated by periods of lower intensity effort. One of the unique components of all FRF workouts are, what I call, afterburners and/or interval overhauls. They are interval options performed at the end of the strength workouts. These interval overhaul or “afterburner” options are a combination of the fireground movement exercises that challenges your total body, allows you to work on firefighter skills, and can simulate the work intensity of the fire ground. And… they can really “jack-up” your metabolism too! You can do them in gear, in the firehouse, or in the gym, or even do them at home. You also don’t need a lot of equipment, the only required piece is a good interval timer (which you can get…
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