10-minute Interval Overhauls (Firefighter Skills Training)

Now, as you probably know from reading my previous blog posts that I think that interval training is very applicable to what we do on the fire ground.  A unique component that I've added to my workouts is a 10-minute Interval Overhaul.  These interval Overhauls are a combination of exercises that challenges the total body, allows me to work on firefighter skills and simulates work on the fire ground.    And they really "jack-up" my metabolism too!   I challenge you to try one at the end of your workout.

Here is an example of an Overhaul I did after my strength workout the other day:

Sledge o’ matic- For this Overhaul finisher you need a sledge (the heavier, the harder), an old tire, some heavy dumbbells (or saws from the truck) and an interval timer set to 30 seconds of work and 30 seconds of rest for 10 intervals (10 minutes total time). 

Take the sledge and slam the tire for 30 seconds, then rest for 30 seconds.  For the next interval, grab two saws or heavy dumbbells; walk (with a purpose) for 30 seconds, after the 30 seconds is up, place the weights down and actively rest for 30 seconds.  Repeat each interval 4 more times.  Use different swing positions with the sledge and slam interval (right side, left side, overhead).

I feel that these Overhauls realistically simulate the exhaustions felt on the fire ground and rescue scene.   I know that there are tons of ways to perform these Overhauls and challenge you to come up with your own.   If and when you do, I would like to know about it so please email me your ideas.

To really see how to effectively incorporate these Overhauls with a solid strength and core workout download my FREE FireRescue 28-day Quickstart Program.

Cardiovascular Training for Firefighters, EMTs and Paramedics (FireRescue Athletes)

I heard someone once say running long and slow teaches your body one thing, how to run 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.  But in our profession 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 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 cardio intervals not only prepare you for the fire ground but also blast away a lot of calories and body fat (as an added bonus).

The purpose of any firefighter’s cardiovascular program is to help them work more efficiently under the stresses encountered every day on the job, be it on the fire or rescue ground.  Intervals raise our maximal oxygen uptake (VO2 max), which, simply put, is the greatest amount of oxygen our bodies can use during maximum aerobic effort. Firefighters who can work longer before they reach their VO2 max will be able to accomplish more on the fire ground.   Intervals also help the body to more efficiently flush muscles of lactic acid.  We develop a build-up of lactic acid and hydrogen ions that are associated with the burning sensation we feel in our muscles when under heavy physical stress. It has been shown that trained individuals will clear lactate faster than those who aren’t trained and will therefore feel less pain when undergoing physical exertion. The bottom line: We want to build a cardiovascular training program that enables us to work longer and harder with less physical pain when it really counts.

So what are intervals? In their simplest form, they're short bursts of high intensity exercise separated by periods of lower intensity effort. Keep in mind; it's not just high intensity training. Running a PR for a 5K is great, but not an interval workout. You need those lower intensity periods as well, not just sustained effort.  Without the recuperation of the low periods you'll never have the ability to make the tough parts as high intensity as they need to be. It's those high intensity periods that bring the results.   

Here's an example of a interval workout that you can perform on a stepmill or StairMaster:

5 minute warm-up at 60 steps/ minute

1 minute at 90 (or 100) steps/ minute

1 minute at 60 steps/ minute 

(repeat this 9 more times for a total of 20 minutes)

5 minute cool-down at 50-60 steps/ minute

5 minute stretch and foam roll

** For a more challenging workout make the work intervals 90 seconds and the rest intervals 30 seconds.  You can also perform this workout with a weighted vest and/or SCBA on to really challenge yourself.

ENJOY and as always please give me some feedback and comments.

For more interval idease please download my FREE 28-day FireRescue Fitness Quickstart Program and Lean Eating in the Firehouse Guide

Firefighter Fitness- Should You Exercise While Your Sick?

It’s that time of the year.  The flu bug is in full affect and is probably making its way through a firehouse near you.  We get exposed to lots of different viruses through EMS responses, hospital transports and via the close confines of the firehouse.  I get a lot of people asking me if they should try to exercise while they are battling the flu or the cold.

 According to the American College of Sports Medicine, the general rule of thumb is that if your symptoms are from the neck up; then “yes” give your workout a go.  If your symptoms are below; then “no.” 

Here’s what I mean:

If you have a common cold, runny nose, sore throat, and/or NO fever, then light to moderate exercise is generally “ok.”

If your illness involves body aches, fever, diarrhea, weakness, swollen lymph nodes, and/ or fatigue then it's best to “REST.”

Recommendations to help you get through a workout when you have a cold:

·         Hydrate!  Shoot for half your body weight in ounces of water per day

·         Stretch: increases circulation

·         Light cardio: Cardiovascular exercise causes vasodilatation or widening of the blood vessels to help clear up sinuses and cold symptoms.

·         Slow down: Decrease intensity & duration

·         Germs: Bring your own towel and water bottle and keep your germs to yourself!

Here are some tips to prevent getting the cold or flu:

·         WASH YOUR HANDS!  Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others.

·         Rest! Sleep as much as possible to allow the body to recover!

·         Increase antioxidants: load up on fruits and vegetables; focus on Vitamins A, C, E and Selenium

·         Cut sugar & caffeine: Both have been shown to weaken the immune system

·         Eliminate alcohol: I’m not saying to quit, I’m just saying alcohol weakens the immune system. 

The bottom line is that you must “listen” to your body.   Personally, if I'm not feeling too bad, then I like to get a light cardio workout in to increase blood flow and circulation. If I choose to do strength work, I perform a low intensity workout to prevent too much muscle/body breakdown.

Hope these help.

Stay Safe!

A new weapon for Firefighters war on Heart Disease

Heart disease kills more on-duty firefighters than anything else -- and it is definitely linked to emergency duties, a Harvard study shows. Most people think firefighters' biggest death threats are fires and collapsing buildings. But over the last 30 years it's been shown that 45% of firefighters' on-duty deaths come from heart disease.    Over these last 30 years the actual percentage of fire calls has decreased yet the rate of heart attacks has remained the same.  So why haven't we (as Firefigthers, Paramedics and EMT's) done anything to prevent it?  Part of the issue is that firefighters exertion on the fire scene causes an excessive amount of stress on the heart, thus causing heart attacks.  Many of the firefighters that died from a heart related issue had prior "heart health warning signs" like high cholesterol and high blood pressure.  These heart health risks coupled with the extreme exertion are a bad and risky combination.

I personally think that we need to take a proactive approach to the issue.  The FireRescue community needs to commit to a complete exercise program that emphasizes not only heart health but overall strength and wellness.  


Recently I've discovered another way Firefighters, Paramedics and EMT's can combat their high risk of heart attack (and cancer).  CLICK HERE to Read more......and as always, STAY SAFE.

Snacking around the Firehouse

Everyone (especially around the firehouse) loves a good snack. But what actually is a "good" snack.

If you ask some, they will define a good snack as something that tastes great but doesn't fill you up like a meal.  If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What firefighters/emts/ must remember is that the foods you eat at snack time can make a big difference in your energy level, decision making, performance, and overall health. Choose the wrong snack, and you'll feel dragged down, tired and cloudy.  Choose wisely, and you'll get the boost and performance you need.  

Choose your snacks wisely, you never
know when you will need the exra energy.

 Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy

If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level. Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.
• Sliced avocado with deli sliced turkey wrapped around them

Snacking for Weight Management

Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.
Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

I know some of these options may not be popular with all the members of the crew but we all have to remember that what we eat determines how we perform on the fireground and on scene.  Remember, eat like your life depends on it...because it does.