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Firefighter Fitness- Recruit Academy Fitness Programming
As firefighters we protect life and property by any means necessary. And by “any” we mean the “safest and the best.” This means we do not marry ourselves to any one response modality or school of thought. We don’t always go interior on a fire attack…or always use a Halligan to force open a door (sometimes it’s already unlocked) right? We take into account certain factors along with the environment, resources, etc. and make the best tactical decisions we can. Granted, we do have protocols and procedures to follow that help guide us along our process but we must be able to adapt and compromise. Trainers, chiefs and officers should take this same approach to creating a fitness program for recruits. There is no “best” workout program for recruits, just as there is no “best” way to force a door. Going into a situation, a well…
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Firefighter Fitness Tip- Workout Smarter…
Today I wanted to give you some great workout tips. Over my years of training clients and athletes I’ve learned two very important fitness tips that will help you see and feel the best results. Tip#1. Recovery is Essential for progress. I know that many firefighters, emts and paramedics like to challenge themselves during a workout but its the ability to recover afterwards that leads to a greater results. Did you know…your body changes after a workout, when your body rests – not during. Taking the time to rest between strength workouts (or after a tough shift) is when your body begins the repair and recovery process – increasing lean muscle – making you stronger and able to do more come the next workout. Recovery can be accelerated by choosing a good post workout shake and taking the time to stretch and foam roll (click here it to see my blog on foam rolling) major…
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Firefighter 300 Challenge Workout
300 Rep Challenge for the Firehouse This is a great 300 challenge workout that you can do in the firehouse with minimal weight. The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting…. All you need for this challenge workout is a stability ball and a weight. The object of the workout is to complete 50 reps of each exercise (300 total) as quickly as possible. There is a catch of course, each rep has to be performed in a controlled manner and bad reps don’t count. Safety first, form is your biggest focus. You can do the reps in any order and even mix and match if needed as long as you do 50 of each. Personally I like to choose two exercises and alternate between them until the reps are completed. As a guideline…
Read MoreChallenging Firefighter Core Exercise..
I love a good challenge. Lately around the firehouse I’ve been challenging my crew with new workouts and exercises. One exercise that is fairly difficult has become a crew favorite. The 4-point Opposite Arm/ Leg Raise is a great exercise to strengthen the core, the shoulders and help develop better balance and coordination. Give it a try! Stay Safe and Healthy, Aaron Zamzow
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Firefighter Exercise Upgrade- Shoulder Press
This post shows you a way to change the traditional shoulder press to a more fire ground functional exercise. We, as Firefighters, EMTs and paramedics are constantly required to lift loads in very awkward positions. In order to prepare for these scenarios, fire rescue athletes must focus their workouts on training not only on and in stable positions (machines) but unstable as well. Here is a great shoulder exercise upgrade to engage more stabilizing and core muscles. Please note that this exercise requires a lot of core strength and shoulder stability, lower your weights until you feel comfortable with the exercise. Remember to focus on your form and posture. For more exercise upgrade ideas, please continue to check back to www.firerescuefitness.com. For a great workout program that incorporates exercise upgrades for Fire Rescue Athletes, get great results, with the FRF Ultimate Fire Athlete Workout (click here for special bonus pricing…
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Combating the Obesity Epidemic in the Fire Service…
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…
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Healthy Eating Tips for the Firehouse (or any house)
Some of my more popular posts lately involve nutrition around the firehouse (or any house). I was doing some research for my next article (stay tuned for that) and came up with some quick and easy “healthy eating” tips that any fire rescue athlete can apply. Take a look at these and see how you can incorporate them into your daily lives. Using smaller plates and bowls can reduce how much you eat. Next time you set the table remember this point. Eating breakfast can control appetite all day. Start the day with a good meal, it will give you the energy to get through the day and keep your appetite in check. Watching TV while eating creates a distraction that causes you to eat more. We all need to pay attention to portion control! The more you chew the fewer calories you’re likely to consume and the more you burn. …
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Firefighter Fitness- Combating the Obesity Epidemic in Firefighters
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…
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Do This to Be a Stronger Firefighter….
Balance, coordination, power, strength, cardiovascular recovery….all essential fitness traits of the “fit for duty” Fire Rescue Athlete. If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits. One of the most overlooked is balance and coordination. As a trainer, I get asked how and when is the best time to train for balance? And, as a firefighter I get asked why do I need to train for balance? Well, the last thing you want to happen as you climb a ladder or lift a patient is to lose your balance; this often leads to injury or possible death. You can easily modify current exercises to challenge your balance by changing your stance (going from two legs to one), standing on a balance board or BOSU, changing your angle of movement (incline or decline), and/or using a stability ball instead of a stable…
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