To Workout or Not, That is the Question?

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?

This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won't be able to perform when it really matters. I recently posted an interval workout (Click Here to Read it) that received a lot of hits and emails. Most of the emails dealt with this question more importantly asked "what is the best form of exercise to perform on duty?"

Here is my take on the question.  We all know that when the bell goes off the fire rescue athlete MUST be ready to perform.  With that in mind, it doesn't make a lot of sense to perform a grueling workout on duty.   I personally prefer some lighter cardio interval training, some core and/or rehab exercises, foam rolling, and stretching.

One of the benefits of being a firefighter is that (for the most part) we know our schedules well in advance and should plan our more intense workouts for off-duty days and save the on-duty days to recover from them.   This requires some planning but is the most effective way to be "fit for duty." 

Here is a great example of a "planned"  week of workouts for the fire rescue athlete.

Sunday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core.  Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Monday
Cardiovascular Interval Training-  Higher intensity cardio workout like sprints, hills or FRF Interval

Tuesday
Firehouse Shift- Foam rolling and light stretching between calls

Wednesday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core. Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Thursday
Firehouse Shift- Recovery day, maybe some foam rolling and/or stretching

Friday
Day OFF- This is a great day to take a day off, especially if you had a tough shift the night before

Saturday
Firehouse Shift- Cardio Interval and foam rolling

Sunday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core. Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Obviously everyone's schedule is a little different, I included the following Sunday to set up the next week where you may not have as many shifts.  The main idea is to plan your workouts to help you continue to work towards your fitness goal and to "be ready" on-shift. 

If you are currently spinning your wheels about your workout plan or are looking for a new plan, try the Fire Rescue Fitness 28-day Quickstart Program.

Get the Program HERE for FREE

Please leave some comments and as always email me with questions. 

Stay Safe and Healthy,

A. Zamzow

www.FireRescueFitness.com



Foam Rolling for Better Fitness

People tend to measure how effectively they’ve worked out by how sore they are the following days.  Let me ask you:  How good is a workout that leaves you so sore that you can’t workout for the next 3 days?   What most people don’t realize is that your body improves and adapts to stress on the days you rest.  The better and more rapidly you recover, the more quickly your body adapts.This is especially important for the Fire Rescue Athlete, a hard workout on Monday, followed by a difficult shift on Tuesday can lead to an injury on Wednesday. 

Fire fighter fitness workout progression

We all know that our job is dangerous and that we as Fire Rescue Athletes are more likely to get injured on the job than any other profession.  So this brings me to the question, what is the best way to combat against this potential for injury? My research shows that athletes that consistently work their core, have a well planned periodized workout program and an effective stretching and recovery program are less likely to have injury than those that don't.  If you've followed my past posts you know how to address working your core,  and periodizing your workout so today I wanted to talk a little about exercise and shift recovery.

Have you heard about the foam roller?
A decade ago, strength coaches, personal trainers and athletic trainers would have looked quizzically at a 36-inch long cylindrical piece of foam and wondered, "What is that for?" Today, nearly every fitness center and most strength and conditioning facilities contain an array of foam rollers of different lengths and consistencies.
A foam roller is a 3ft. long by 6in. piece of compressed foam.  The idea here is that you roll your body weight along the foam roller, massaging through restrictions (adhesions) that may occur in your muscles (especially those of the back) and thus causing the nerves to relax and loosen.  This allows blood to flow more freely through the muscles and allow muscles to heal and repair more efficiently.  The exercise physiology geeks (peer fitness trainers) refer to this concept as "Self-Myofascial Release”.   You will probably love and hate the foam roller.  I encourage you to try it more than a week before formulating an opinion on its effectiveness.   Just like a massage, there will be some discomfort when you hit the right spot. Over time the foam roller will get easier.  Your muscles will be healthier and have less adhesions (knots) making your body and back feel better.

Check out the video below then give foam rolling a try.

How can you fit foam rolling into a firefighter fitness program? 
Check out the FREE FRF 28-day Quickstart Workout program which includes the SOP's to Lean Eating in the Firehouse to see how.

Please leave comments or send me an email with your thoughts about "foam rolling."

Stay Safe,

A. Zamzow