Fire Fighters have one of the most stressful jobs in America and FireFighter-Fitness goal is to get us in shape to handle that stress. Whether it be at 2pm or 2am you will know that you are
"FIT 2 FIGHT."
1. Build Aerobic Capacity.
2. Increase Strength.
4. Decrease Body Fat & Increase Muscle.
5. The Ability For You To Work At A Significant Intensity Without Stressing Heart.
The concept of FIREFIGHTER-FITNESS includes doing a series of 10 exercises that simulate and work the muscles used on the fire ground, this will condition all the major muscle groups used in fire fighting. This will also contribute to well balanced body conditioning. You will be able to use free weights (dumbbells or barbells) or a series of body weight exercises I recommend both. Do this workout as a circuit, running through it 3-4 times. Keep the reps high not more then then 15 no less then 10. When doing body weight exercises such as Dips, Pull-ups, Pushups, or Crunches, shoot for at least 20-30. Keep the rest between sets very short. Always warm up for 5-10mins. and stretch before starting to workout. Check with your physician before beginning any exercise program.
You only get one body in this life, what you do with it is the most important thing. In our job you have to be at your best at all times. I know, I can hear you say "Who has the time?" But if you can devote 30-60 minutes to watching your favorite sitcoms, can't you devote that same amount of time to staying fit? Your sitcom won't keep you healthy!
The key to starting an exercise regimen is being smart about it. Too many people start out trying to do too much at once, so they get burned out quickly and give up. So start with something simple -- start with light weights, and set realistic goals, goals will keep you motivated. If you start smart, fitness can become part of your lifestyle naturally -- and your lifestyle will get better and better!
GOOD LUCK & TRAIN FOR LIFE, YOURS AND YOUR FELLOW BROTHERS
Here is a workout I did when I was training for the FDNY physical, and also do during football season. This workout hits every body part and when done as a circuit with high reps is great for both building muscle and burning calories.
Click on the picture to enlarge...
1.Power Cleans - This is a good warm up for the whole body.
|2.Squats -Works the whole lower body builds strength and endurance.|
|3.Bench Press or Pushups - Great exercises for building overall upper body strength.|
|4. Pull-Ups - A must exercise to build the strength to lift your own body weight works back & biceps.|
|5. Dips - Another good body weight exercise, builds strength in the chest, shoulders, & triceps.|
|6. Military Press - good exercise for building the shoulders, these muscles you do need when pulling ceilings.|
|7. Curls - Super set these with the next exercise and build strength in the overall arm.|
|8. Triceps Dips - Super Set these with curls for overall arm strength. Curls build the biceps & forearms for any kind of pulling movements Tricep Dips build the three heads of the triceps good for all pushing movements.|
|9. Good Morning - This exercise builds the lower back muscles and combined with crunches builds up your overall core muscles where you generate most of your power.|
|10. Crunches - This exercise build the entire abdominal area very important for support of the entire body.|