Start your Next Firefighter Workout with This...

Are you still warming up before your workout by jogging or biking or maybe not at all?  Each one of your workouts should start with specific active stretching movements.  In the past you may have skipped this part, but I assure you these exercises will help strengthen and even tone your body.  In fact, if you had just 15 minutes to workout I would want you do to this waram-up routine (or one like it).  Nothing else provides so much value in so little time.  The warm-ups prepare the body for movement, boosts heart rate, blood flow to the muscles, and core temperature.  These movements also improve the function of your nervous system.  Think of this routine the same as taking a few minutes to warm-up a car that has been sitting outside in cold temperatures all night.  The main goal of this routine (and those like it) is to improve the long-term mobility and flexibility of your muscles.  By doing these exercises, you will be able to increase your strength, and muscle mass which, as you know, is important to burn more fat. 

How do you do the movement?  Rather than have you hold your stretches, as in traditional stretching, you move your body into position just for a few seconds and then go back to your starting position.  The warm-up routine wakes up your muscles and not just for your workout, they remain flexible for the rest of the day.  Generally, I  would recommend performing 5 to 10 repetitions of each exercise (or just set an interval timer for 30 to 35 seconds of movement.   

Start these today and your body will quickly condition itself to the exercises, and when you're done, you'll feel warmed up, and more flexible.  You will be better prepared for not only your workout but for whatever challenges your shift or day will bring.  Give this routine a try (see video below)...

Perform 2 circuits of the following 5 exercises:
1.  Chops (5-10 reps)
2.  Knee Hugs (5-10 reps each)
3.  Spidermans (5-10 reps each)
4.  Knees side to side (5-10 reps each)
5.  Quadraped Rotations (5-10 reps each)

Stay Safe and healthy,
A. Zamzow
www.FireRescueFitness.com

Find out the Top 10 exercises for Fire Rescue Athletes (Click Here)