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Firefighter Exercise Upgrade- Stir the Pot
This is the plank on steroids. The “stir the pot” exercise is similar to the plank except you rotate your arms in a circle while on the stability ball. This exercise will challenge your core and complete shoulder complex. You may want to start this exercise while on your knees then eventually move to the full version. If your having difficulty stabilizing on the ball, just try to hold the position and slowly work in the arm circles. Here is a video demonstrating the exercise. Click Here for a coaching sheet PDF for the Stability Ball Stir the Pot Exercise Try to incorporate this plank version into your next fire rescue fitness workout. Stay safe and healthy, Aaron Zamzow
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Give the Gift of FRF!
Give the Gift of FRF this year! Do you have a friend or loved one that could benefit (or wants) one of the Fire Rescue Fitness Workout Programs for the holidays? From now until December 27th we created a way for you to to email any FRF program as a gift. Purchase any program and receive an email on how to “gift” your purchase. Happy Healthy Holidays! Click Here to See all Eligible Programs Thanks for Trusting FRF with your Fitness! Please let me know if you have any questions. Stay safe and healthy, Aaron Zamzow
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Firefighter Workout Tip- Unilateral Training
Unilateral training (one weight) is very beneficial for firefighters, EMTs and paramedics. The fire-ground can be very unstable– icing conditions, high steps, inclines, all create challenges for the fire rescue athlete. To combat these unstable conditions you should be using unilateral training exercises. While training with both sides can be better for the ego by lifting heavy weights, unilateral training will balance your muscles and help you perform better on the fire-ground. Here is a great video explaining how easy it is to incorporate unilateral training into your firefighter workout program. Take a look. A great way to incorporate a functional exercise is to use a foam bucket (filled with water) and carry it for a prescribed distance or up stairs. This unilateral carry with a full bucket really requires some great core stability and balance. Give unilateral training a try, substitute certain traditional exercises with their unilateral counter…
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Firefighter Workout- Post Holiday Edition
Happy post Thanksgiving! I hope you enjoyed the Holiday and carry the “thankful” attitude through the holiday season. I do not hope you carry the extra weight and lethargy that can occur during the Holidays. Yes, it is that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush. To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout… This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day). Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use body-weight for each exercise. Each rep should be performed with control (safety first) and good form. You must perform 2 circuits of the warm-up. After the warm-up follow the appropriate circuit (beginner or…
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Firefighter Workout- FRF Thanksgiving Edition
Happy Thanksgiving! Here is a great “FRF” way to celebrate. This is a little workout that will burn some early morning calories, ignite your metabolism, and make room for some good Thanksgiving food. I always like to do some morning workout or fun run with the family on the Holidays, I find that I feel better all day and don’t eat as much. Please give this a try! Try to do as many circuits as possible in 15 or 20 minutes. Remember to perform an active warm-up before you begin. (Click here for a good active Firefighter workout warm-up routine.) Do the suggested reps of each exercise then proceed to the next, rest as little as possible between exercises. Burpees x 10 reps Pull-ups or Body Rows x 10 reps Prisoner Lunges x 5 reps per leg Squat to Press (around 20% body weight) x 10 reps Feet on Stability Ball…
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Firefighter Fitness Motivation!
Just a little reminder that fires aren’t the number one killer of firefighters….heart attacks and strokes are. Approach your health and fitness like an athlete. Train like a life depends on it….because it does. Enough said. Stay safe and healthy, Aaron Zamzow
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Reducing Sugar in the Firehouse…
Ohhh sugar! It seems to be a common staple at any firehouse, especially around the holidays- donuts on the table, cookies on the counter and ice cream in the fridge. But because its there doesn’t mean you should constantly indulge. It’s been pretty well documented that sugar can have a harmful effect on the your health (click here for a good article on that). Research has linked this sweet substance to obesity, heart disease, liver disease, higher rates of cancer, tooth decay along with other problems. Sugar also has an addictive quality that makes it a hard “habit” to break. According to data from the U.S. in 2008, on average, people are consuming over 60 pounds (28 kg) of added sugar per year and this does not even include fruit juices. In 2008 the average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories! How…
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Combating Firefighter Obesity…
This is scary…We need to change. Rates of overweight and obese individuals in the fire service are higher than those found in the general public, according to a new study. Researchers looked at the body composition of both career and volunteer firefighters across the nation, with overweight and obesity rates ranging from 73 percent to 88 percent. About two-thirds of Americans are overweight or obese on a general, national level. The research demonstrates that a large percentage of firefighters do not meet minimal standards of physical fitness, according to the study conducted by the NVFC National Volunteer Fire Council– “Addressing the Epidemic of Obesity in the United States Fire Service” looks at the impact of obesity, the scope of obesity in the fire service, and why obesity has become an epidemic. The report also adds that “as firefighters gain more weight, research has found that cardio respiratory fitness plummets and…
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