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Low-Cost Fitness for your Members

Low-Cost Fitness for your Members

Tuesday, 29 March 2011

Does your department have a gym? If not, do you not have room or the budget for one? Do you have a workout area but have trouble motivating members to use it?


  

 
The NVFC brought fitness demos to FDIC in Indianapolis, IN, last week to show attendees the Top 10 Exercises for Firefighters. Sponsored by Honeywell First Responder Products, the NVFC enlisted Performance Specialist Rich Meyer to demonstrate low-cost, high-yield circuit workouts that are ideal for firefighters.
 
These safe and effective movement-based circuit training demos illustrated how a 22-minute workout with items purchased at a hardware store and fitness supplier can be tailored to any fitness level. The job-specific workouts simulate fireground activities and target common weak areas for firefighter fitness.
 
For less than $250, you can implement the Top 10 Exercises for Firefighters workout in your department. All you need are resistance bands, PVC pipe of various diameters, carabineers and hooks and bolts, medicine balls, and some items that you can find around your firehouse.


  

 
Try the Top 10 Exercises in the circuit outlined below. Scale the movements as needed to fit your ability level or to create a challenge once you feel comfortable with the basic exercises. Use a stopwatch to time 60 seconds for each station, leaving 20 second breaks in between. The Top 10 Exercises for Firefighters focus on cardiopulmonary endurance, flexibility, strength, power, and core stability, simulating job tasks and working conditions for firefighters on the job.

Cycle A of the circuit:

  • Pushups – core stability, upper body muscle endurance, strength
  • Deadlift – lower body, core, grip, back
  • Getups – total body agility
  • Step-ups – lower body, balance, stability, and power
  • Power Sled Pulls/Drags – strength, power, pulling strength

 
Cycle B of the circuit:

  • Cable/Ban Pulls – grip, forearm, biceps, back
  • Chops – abdominals, deceleration, lower back injury prevention
  • Core Series – improve all performance and prevent injuries
  • Lunge – lower body, stability, balance, power
  • Crawling – core stability, shoulder strength

 
Just starting out on the fitness kick? Start by spending 30 seconds at each station with 20 second breaks in between. Not breaking a sweat? Increase the challenge to 60 seconds at each station with 10 second breaks in between each station.
 
Compete the circuit three days out of the week and feel the difference in your performance on the fireground. Make fitness and health a priority for yourself and your department!!  
 
As always, if you are not currently participating in a fitness program and/or have not been cleared by a physician to begin a wellness program, it is strongly suggested that you seek professional advice on medical clearance as well as proper technique in performing each exercise. 

 

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