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Firefighter Cardiovascular Workout Options…
I heard someone once say running long and slow teaches your body one thing, how to run long and 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 (lol, just kidding). But, as a fire rescue athlete, 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 or twice 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 purpose of any firefighter’s cardiovascular program should be to help them work more efficiently under the stresses encountered every day on the job, be it on the fire or rescue ground. I feel…
Great Bodyweight Workout for First Responders- No equipment needed
Lack of equipment and time is not a valid excuse for first responders and/or firefighters. Here is a great workout option that can be done at home or the firehouse. This workout will help improve mobility, core strength and stamina and will improve performance on and off the fire/ rescue scene. Give this a try!
Improve Your Performance with this 500 Rep Firefighter Workout
Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system? Try this workout…
First Responders- 5 Ways to Reduce Sugar
Sugars are found in a lot of common foods. These added sugars can wreak havoc on your health and physique. Never fear, these 5 tips will help you control that sweet tooth and lose that extra weight.
FRF Birthday Challenge Workout for First Responders.
Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!
Improve Upper Body Strength and Performance with this Movement
What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the kneeling shoulder press. This is a great exercise to work the postural muscles of the shoulders and upper back and core. Click to link to hear more…
Why Zone 2 Cardio is a Game-Changer for Firefighters and First Responders
Zone 2 cardio is essential for first responders, enhancing endurance, recovery, and mental resilience crucial for managing emergency situations. It operates at 60-70% of an individual’s maximum heart rate, promoting fat oxidation for energy and improving cardiovascular health. Incorporating multiple Zone 2 sessions weekly, alongside strength training, fosters better physical preparedness and hardiness. This training method not only benefits personal health but also ensures that first responders can effectively serve their communities by optimizing their readiness and performance.
Improve Core Strength and Reduce Back Pain with These Exercises
These three exercises can dramatically improve the way you move on and off the fire/ rescue scene. They can also reduce back pain and improve core strength. Are you doing these?
On-shift Firefighter Interval Workout
I get a lot of emails asking for good workout options for the firehouse when on shift. Working out on shift is a major concern; you want to ensure you keep your body in good “fit for duty” condition but also want to ensure you have enough “left in the tank” to respond and perform in an actual response. Over the last couple of years, I have toyed with various workouts on shift: high intensity, heavy lifting, stretching only, and even some yoga. I have found that interval workouts are the most effective and a great way to incorporate fireground movements (steps, crawls, sledges, drags, lifts, carries, and some core). Here is an example of an on-shift workout that I did with my crew. Active Warm-upPerform 2 circuits. Set an interval timer for 35 seconds of movement with 5 seconds between transitions (click the blue link for a video overview…