Firefighter Conditioning
Tips To Successfully Perform Essential Functions Of The Job
The multiple stress factors and rigors of the profession require firefighters to be medically and physically fit in order to perform the required tasks. Fire suppression can be a long, vigorous, physically exhausting process for a firefighter where he/she will be in a constant aerobic state for hours until the fire is extinguished. Fire fighters must also be physically prepared to perform forcible entry where they are tasked with breaking down a door by repeatedly striking the door with a forty pound axe continuously at 90 percent of max heart rate for 2 minutes. This anaerobic state requires a different type of fitness training and cannot be excluded when preparing for the fire service. A good guide is to incorporate both aerobic and anaerobic exercise in to your weekly training habits.
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Remember: Before engaging in any type of physical activity get a medical physical by your physician clearing you to work out and prepare for the fire service. The guideline below will provide a basic overview to working out and is not individualized for specific strengths and weaknesses you may possess. A specific individualized plan set-up through a certified professional is always the best approach.
F.I.T.T. Principle:
Frequency: Recommend working out 4-6 days/week.
- Aerobic: 4 times per week for 20-60 minutes vary the mode at least 2 times per week
- Anaerobic: 2-4 times per week concentrating on full body workouts that incorporate plyometrics, weight training, circuit training, large muscle groups, running stairs at Red Rocks Amphitheater at max speed then rest, repeat
Intensity: How hard a person is working during exercise which can be monitored using heart rate or Rating of Perceived Exertion. Recommend alternating high intensity and low intensity workouts.
- High Intensity Example: Running for 20 minutes at 80% of max heart rate, or > and not being able to talk or carry conversation; Lifting - doing 3 sets of push-ups for max reps and speed for 30 seconds
- Low Intensity Example: Running 45 minutes at 60% of max heart rate and being able to carry normal conversation; Lifting – doing 5 sets of 15 push-ups with 90 second rest period between sets
Time: Recommend that you vary duration of aerobic workouts every other day. For example, on long aerobic days mix workouts with short core workouts. On short high intensity aerobic days mix with longer weight training bouts using primary muscle groups. The key is to mix up workouts to prevent repetitive motion injuries, muscle specificity adaptation and boredom.
Type: Mode of activity - Activities that are continuous, rhythmic, and use large muscle groups are considered aerobic. Recommend alternating modes of activity such as; running, walking on incline, stepmill, rower, elliptical, bike, running stairs, running Red Rocks Amphitheater, circuit training, aerobic classes, hiking, and boxing for example. The key is to consistently do a minimum of two high intensity and 2 low intensity aerobic training days each week when preparing for the fire service. The same principal applies for anaerobic activity ensuring you alternate modes and intensity 2-4 times per week.
Additional Information
Each exercise session should consist of a warm-up and cool-down. These are important periods of low intensity exercise that allow the body to adjust as you go from rest to exercise and exercise to rest. Stretching as part of your warm-up helps prevent injuries and helps improve muscle efficiency. The muscles should be warm before they are stretched: a 2-3 minute walk on the treadmill should be sufficient. Stretch the large muscle groups that will be worked during the exercise. For a treadmill workout, these will include the front and back of your thigh (quads and hamstrings), the gluteals, and the calves. Stretching after the cool-down while the muscles are still warm or after a warm shower will reduce the chance or degree of muscle tightness and soreness, as well as benefit your flexibility to assist in preventing injury.
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