A Great Post Holiday Metabolic Workout

Happy Holidays- Yes that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush.   To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout..  This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day).  Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use body-weight for each exercise.  Each rep should be performed with control (safety first) and good form.  You must perform 2 circuits of the warm-up.  After the warm-up follow the appropriate circuit (beginner or intermediate/ advanced) as quickly as possible.  Your goal is to complete the entire circuit as quickly as possible.  Remember to record your total time (of the metabolic circuit) so you can measure your fitness progress from workout to workout.  

Holiday Metabolic Circuit

Perform the active warm-up exercises in a circuit, no rest between exercises; follow the suggested reps for each.  Repeat the circuit 2x. Click HERE for a video overview of the warm-up.

Warm-up Exercises (reps)

1. Prisoner Lunges (6x each side) 
2. Step forward Toe Touches (6x ea side)
3. Chest hugs (20x)
4. Waiters bow (6 each arm)
5. Step Back, Reach Twist (6x each side)
6. Spiderman’s (6 each side)
7. Knees side to side (6 each side)
8. Straight Leg Raises (6x each side)
9. Hip Cross-overs (6x each side)

Repeat the warm-up circuit (total of 2x)

Metabolic Circuit

After the warm-up, perform the exercises in a circuit, rest as little as possible between exercises.  Remember to take rest if you need it.  The idea of the workout is to complete it as fast as possible (using good form) and try to improve your time each workout.  The suggested reps are listed in parenthesis. Click on the video below for an overview of the exercise for the beginner circuit.   Remember to record your total time (minus the active warm-up) and try to improve on it from workout to workout.  Enjoy.

Beginner Exercises                                                

1. Push-ups (10x)                                                    
2. Body Row (10x)                                                                             
3. Prisoner Squats  (10x)                                                 
4. Prone Plank Pulses (10x)                                                            
5. Walking Lunges (10 each side)                                                   
6. Bike 2 miles (as fast as possible)                                               

Repeat the circuit again (for a total of 2x)             

For an even greater calorie burn and challenge try the Intermediate/ Advanced Circuit.  You must perform 2 circuits of the active warm up first.

Intermediate/ Advanced Exercises  

Click on the video below for an overview of the exercises of the Intermediate/ Advanced circuit.

1. Spider Push-ups (5 each leg)
2. Pull-ups (10x)
3. Squat to Press (10x)
4. Weighted V-ups (10x)
5. Prone Plank Pulses (marching 10 ea leg)
6. Weighted Walking Lunges (10x each leg)
7. Run 1 mile or bike 3 miles (as fast as possible)

Repeat the Circuit 2 more times (for a total of 3 circuits).  You may want to leave out the last run or bike to keep the total workout time under 45 minutes.

Don't forget to record your times and try to improve from workout to workout.

Happy Holidays!

A. Zamzow

P.S.  You can get a "printable" copy of each workout by CLICKING HERE                                                                                          

Firefighter Exercise- The 4-point Opposite Arm/Leg Raise

I love a good challenge.  Lately around the firehouse I've been challenging my crew with new workouts and exercises.  One exercise that is fairly difficult has become a crew favorite.  The 4-point Opposite Arm/ Leg Raise is a great exercise to strengthen the core, the shoulders and help develop better balance and coordination.  Give it a try!

For those that are using the FRF 28-day Quickstart Program you can substitute this exercise for one of the core exercises. 

For those that aren't currently using the FREE Fire Rescue Fitness 28-day Quickstart Program you can get it HERE or below.

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Are You Firefighter Fit?

A couple weeks ago I published a blog post about "defining Firefighter Fit." I appreciate the numerous responses and comments about this question (see that blog post here) and today want to follow up and add some more information and questions about this topic. One of the consensus opinions expressed when asked to define "firefighter fit" was that a firefighter needs to be physically ready for any situation whether it’s advancing a heavy hose line, lifting a patient onto the cot, forcing a door or dragging someone out of the building. My reply to that statement is "how can we test for these situations?" The CPAT? The CPAT was designed to do just that and from my experience it is a great test, challenging and applicable to the actions required on the fire ground. For those that don't know about the CPAT (read more here), it is a timed pass/fail standardized test that consists of eight separate events:

· Stair Climb

· Hose Drag

· Equipment Carry

· Ladder Raise & Extension

· Forcible Entry

· Search

· Rescue

· Ceiling Breach &Pull

During the CPAT, you must progress along a predetermined path from one event to the next in a continuous manner. Participants wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair climb event. You have 10 minutes and 20seconds to complete all eight tasks.

As I mentioned above I find that it is a very challenging and applicable skill test for firefighters. The problem with the test is that it requires special equipment and lots of room. So, what are tests that can be administered in a regular gym or firehouse that are good assessors of firefighter fitness?

My research on this topic has found (please let me know your thoughts below) that there are 5 specific tests that can help indicate a firefighters level of fitness. Let it be known that these test do not test the skill level of the firefighter (raising ladders, search and rescue, forcible entry) but are a good correlation. I do intend to post about some good skill related courses soon, so stay tuned. These tests are the plank, push-up, mile run, overhead squat, and body composition. (As mentioned before please comment on whether you agree or not). Each one of these tests assess a valuable fitness component to firefighting (fire rescue athlete); the plank tests core strength, the push up- muscular endurance, overhead squat- functional fitness, the mile run- cardiovascular fitness, and body composition- overall health. Try each test and let me know your results. Are you Firefighter Fit? Or are there better ways to test firefighter fitness?

Plank (core stability)

You’ll need something long, solid, light, and straight, like a broom handle or dowel. Assume a basic plank position, with your weight resting on your forearms and toes. Your body should form a straight line from neck to ankles. You want your feet hip-width apart and your elbows directly below your shoulders. Have a friend set the dowel along your back. It should make contact at three points: the back of your head, between your shoulder blades, and your tailbone. Hold that position. Stop if your body loses contact with the dowel at one of these three points.

THE SCORECARD

Below average= You can’t hold a basic plank 60 seconds

Average= You go 60 seconds

Above average= You can hold a plank 60 seconds with your feet elevated on a bench

FireFit= You can hold a plank with your arms extended for 60 seconds

Overhead Squat (functional fitness)

As with the basic plank, you’ll need a broom handle or dowel for this test, the overhead squat. Stand in front of a mirror with your feet shoulder-width apart, holding the dowel straight above your shoulders with your hands wide (about 1½ times shoulder width) and your elbows locked. Push your hips back and lower yourself into a squat as you keep the dowel directly above your head, your knees over your toes, and your heels on the floor. Go down as far as you can without changing the position of your lower back, leaning forward, pulling your knees inward, or rising up on your toes. A word to the wise: This test is much harder to complete with perfect form than you think, so don’t take it lightly.

THE SCORECARD

Below average= You can’t bend your knees 90 degrees without leaning forward

Average= You can bend your knees more than 90 degrees, but only if your heels come off the floor

Above average= You can do a full squat (top of your thighs parallel to the floor) with your heels on the floor and without leaning forward

Fire Fit= You can perform a perfect overhead squat with a 45-pound Olympic barbell

Push up test (muscular strength)

Assume a pushup position with your hands directly below your shoulders, your feet hip-width apart, your weight resting on your hands and toes, and your body in a straight line from neck to ankles. Lower your body until your chest is about an inch above the floor, pause for 1 second (this is essential), and then return to the starting position. Complete as many consecutive pushups as you can while maintaining strict form.

THE SCORECARD

Below average= fewer than 15 pushups

Average= 16 to 29 pushups

Above average= 30 to 44 pushups

Fire Fit= 45+ pushups

Mile Run (endurance)

It’s best to test yourself outdoors on a track or flat stretch of trail or pavement where your distance can be accurately measured. If you choose to run on a treadmill, make sure you elevate it to 2 degrees to make up for the mechanical assistance you’re receiving from the moving belt. Once you’re sure of the distance, start your stopwatch and take off.

THE SCORECARD

Below average You need 12+ minutes to run a mile

Average 9 to 12 minutes

Above average 6 to 9 minutes

Fire Fit =You run a mile in under 6 minutes

Body Composition (overall health)

In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. Two people at the same height and same body weight may look completely different from each other because they have a different body composition. Your body composition can directly affect your personal performance in activities of daily living as well as on the job. Certain body composition levels are strong indicators pointing to your risk level of certain physical diseases. There are many ways to determine body composition, I prefer to use the 3-site method, it's easy and a good indicator (read more about body composition testing here)

THE SCORECARD for MEN

Below average= 19-25% body fat

Above average= 13-18% body fat

Fire Fit = 12% body fat or below

THE SCORECARD for WOMEN

Below average= 26-31% body fat

Above average= 19-25% body fat

Fire Fit = 18% body fat or below

Give these tests a try and see how you measure up.  If your having difficulties or don't score as high as you would like,  JOIN the FireRescue Athlete Nation and get the FREE FRF 28-day Quickstart Workout program which includes the SOP's to Lean Eating in the Firehouse.

Please leave comments or send me an email with your thoughts about "Are YOU Firefighter Fit."

Stay Safe,

A. Zamzow

Firefighter Fitness Upgrade- The Row

Last week I had such a great response to the exercise upgrade post (Alternate Arm DB Chest Press) I decided to make it a weekly post.  This week I'll show you ways to change the row exercise to integrate more core and balance work.  Firefighters, emts and paramedics are constantly required to lift loads in very awkward positions. In order to prepare for these scenarios fire rescue athletes must focus their workouts on training not only on and in stable positions but unstable as well. Here is a great row exercise upgrade to engage more stabilizing and core muscles.

Please note that this exercise requires a lot of core strength and shoulder stability, lower your weights until you feel comfortable with the exercise.

For more exercise upgrade ideas continue to check back to www.FireRescueFitness.com

For a great FREE workout program that incorporates exercise upgrades for Fire Rescue Athletes  JOIN the FireRescue Athlete Nation and get the FREE FRF 28-day Quickstart Workout program which includes the SOP's to Lean Eating in the Firehouse.

The Best Core Exercise for Firefighters, EMTs and Paramedics...

As a trainer (and as a firefighter in the workout room), I hear people saying, I want “abs” I want to help people achieve this. However, I frequently see people performing the least productive exercise for their abs. This is the crunch performed while lying down on a mat with the head and neck supported. This will not get you results. If you want to see the abs you feel during this exercise, change your diet! This is another topic. You cannot spot reduce.

The plank, for a modiefied (easier) version start on your knees

The crunch exercise will shorten and strengthen your rectus abdominus (six pack muscles) and obliques (especially if you twist) from a position that is useless for the majority of daily and sporting activities. Any exercise doesn’t totally isolate one muscle and has consequences for other muscles. The crunch exercise leaves you with weak neck muscles and shortened muscles of inspiration (breathing). You’re thinking, so what? I’m thinking poor posture that doesn’t look good, especially as one ages, greater tendencies for muscle tension headaches and whiplash due to an imbalance of torso strength to neck strength, and poor breathing.

So now you’re thinking but I read about doing crunch exercises in my favorite health or fitness magazine and it said it would strengthen my abs. It does, but it doesn’t teach them to perform. If you eat right, you will have a “dumb” beautiful muscle. But, your body knows nothing of muscles, only movements. This too is another topic. We all have a nervous system that communicates with our muscular system.

Our “abs”, or our torso (containing many muscles and nerve connections from the spinal cord) performs many functions. It flexes forward and back, to the side, as well as rotates or twists (especially on the fire ground and rescue scene), and primarily stabilizes the spine to provide an anchor for our limbs to produce force and hold us up against the forces of gravity. It does one or more of these functions simultaneously with the input from our nervous system. These ideas relate to the body knowing movements rather than muscles. Rarely, in daily activities or sport do the abs repeatedly flex a couple of inches off a flat surface. Therefore, it makes a lot of sense to teach the “abs” to stabilize rather than flex from the floor!

The “abs”, torso, or the “core” is a complex area to train. Yet, there are many exercises that can effectively train this area in a safe and functional manner. One of these exercises is the prone plank.  This exercise (or a version of it) should be a staple in every firefighters, EMTs and Paramedics workout program. See how long you can hold the "correct" position--start with 30 seconds and work your way longer.

To perform the prone plank rest on your forearms or hold yourself up in a push-up position with your toes pulled up towards your shins and hold for as long as you can while maintaining the natural curves of your spine. The trick is not to allow your hips to either sag, shift, or twist to any side. Also, keep your neck in alignment. A common error during this exercise is letting the head drop towards the floor. This exercise teaches the abs to stabilize by performing an isometric (without movement) contraction that will enhance the posture, provide a lean elongated looking torso, and a foundation of strength for all sporting or daily movements.

Other forms of the Plank:

Performing the plank on a stability ball  makes the core and shoulders work harder

To add more challenge to the core you can  add "pulses" by lifting the hips. This exercise can be performed in reps instead of a static hold.  Give it a try

Heres a video to demonstrate the Plank with pulses.

This movement along with other core movements should be a part of your workout program...don't have one, you can get one Here for FREE.

The Importance of a Strong Core for Firefighters, EMTs and Paramedics

Each year, tens of thousands of Firefighters, EMTs and Paramedics are injured while fighting fires, responding to incidents, transporting patients and training for the job. While a majority of the injuries are minor, a significant number are debilitating and career-ending.  Of these debilitating injuries almost 50% have to do with low back pain and a recent survey by the International Association of Fire Fighters determined that about half of all injury retirements were due to back injuries.  The high rate of low back injuries can be attributed to the high-risk activities that we are expected to perform, such as operating charged hoselines, climbing ladders, breaking windows, ventilating structures, performing overhaul and lifting objects greater than 40 lbs.  As you know, these tasks are often accomplished while the body’s posture is ergonomically unsound or on unstable ground.

I know I’m not telling you something you don’t already know, but I do want to emphasize the fact that over 50% of all injury retirements are due to low back pain.  Like you, I love my job and would hate to lose it because of injury.  Unlike other professions, we as Firefighters, EMTs and Paramedics don’t always have the luxury or the time to take precautions beforehand to minimize workplace injuries.  Let’s face it; we don't have the luxury of warming up at three in the morning when we go out on a scene. 

With that in mind you MUST keep your back and your core strong.  Take a look at the video below; here are 4 exercises that you should incorporate into your current fitness program.  Don’t have a fitness program, try them anyways…your career may depend on it.  (And, stay tuned for the Ultimate Workout Program for Firefighters, EMTs and Paramedics…coming soon)

 

Try to incorporate these 4 exercises (1 or 2 circuits 10 to 20 reps)

1.  4-count crunch

2.  Plank

3.  Bicycle crunch

4.  Swimmers (opposite arm/leg raise)