Firefighter Fitness- does P90X work?

It’s often said that any movement is better than no movement at all.  I personally have to agree with that statement, I think its imperative that everyone (especially FireRescue Athletes) are active.  The big question milling about in the Fire Rescue field is what is the most effective type of activity for firefighters?  Ideally, we should be performing movements that support, enable, and enhance our physical skills and add to the quality of life. Our exercises should make us stronger, faster, and more capable of accomplishing just about any physical feat a "job" throws at us.

One of the more popular programs floating around firehouses these days is P90X.  P90X is the extensive fitness program from Beach Body fitness created by Tony Horton that claims it can get you "ripped in 90 days....guaranteed." Does it work?  Maybe, but as Firefighters, EMTs and Paramedics we need to be more than just "ripped" don't we?  

The purpose of this blog post today is not to give my thoughts on whether or not P90X is right for firefighters (that will come on another blog post...stay tuned).  Today's blog will list the pros and cons of P90X (just like I did with CrossFit) to help you decide for yourself if P90X measures up.

Let's take a look at the pros of P90X

--Use it anywhere - You can easily use this system at home or the firehouse.  All you need is a DVD player, some weights and a little room to move.  

--Great Workouts-- The P90x workouts are challenging, regardless of your level of fitness.  If you follow the program you will definitely get leaner and more cardiovascularly fit.

--Emphasis on Proper form - One mistake that many people make when trying to get into shape is not using the proper form with their workout exercises. With this program, you will easily be able to maintain the proper form just by using the videos and doing exactly what they ask you to do for the exercises.

--Energetic Workouts-- Tony Horton is a fun, energetic trainer that seems to keep you motivated and focused during the training sessions.  He keeps you engaged which helps with adherence to the program.

--Workout Format-  The workouts always start out with a quick warm up and stretch and finish with a cool down.  Even if you dislike stretching, the videos somehow make stretching not so painfully boring. 

--Complete workout system - If you purchase the entire system, you will get a complete system that is designed to workout your entire body and not just certain areas. The program includes workout logs, tips and a nutritional program.   All this is included tools help get results, especially the nutritional plan, its easy to follow and provides menus and guides.

--P90X provides a wide variety of workouts which prevents boredom, boosts metabolism and increases muscular strength and endurance through strategic muscle confusion. 

If you follow the workout you will see an improvement in your level of fitness.  Does it measure up to be a great fit for firefighters?  Keep reading to decide.

So, now that you know some of the pros, let's look at the cons of P90X.

--Time Investment: The schedule requires at least 60 minutes a day for 6-7 days each week. Weight and abdominal workouts are 75 minutes combined. The yoga workout lasts 92 minutes.

--Teaching Technique- The videos show people performing the exercises but doesn't spend a lot of time actually teaching the proper form. This is especially a problem because many of the exercises include lower-body movements (such as squats, dead lifts and lunges) that can be especially dangerous if they're not done properly.

--Risk of Injury: This workout is extreme with plenty of warnings given at the beginning of each video. Tony repeatedly instructs users to "bring it!" Especially determined individuals with type A personalities are more prone to “bring it” too far to the point of injury. Increase resistance and reps gradually to reduce the risk of injury, and take care to use proper form.

--Sales Pitches- Beware of plugs for P90X nutritional supplements, says Comana. "Regardless of how safe they think their dietary programs and products are, people need to recognize that supplements are not regulated by the FDA." Lastly, at the end of some (if not all) of the videos, the parent company likes to slip in advertisements for their back-end nutritional products. Pathetic. Tony's even a little guilty of going a bit over the line "hawking" these products during the video. I came to work out guys - not to be pitched on something.

--Not for everyone-- If you have a previous injury or are imbalanced in anyway, this program may not be for you. There are some movements that can potentially lead to overuse injuries (shoulder and knee tendinitis, low back pain).

--The speed of the workouts-- P90X workouts follow a specific format which means you have to keep up with the videos. while this insures a good workout it can sometimes lead to improper form and "rushed" reps along with an overwhelming feeling of "trying to keep up."

--While I like Tony's personality, I can see why he might get on some people's nerves. He does talk a lot. I guess this works out since there are other people I the videos that appear to be afraid to talk.

--The Nutrition guide-- The nutrition guide was just about as helpful as the fitness book. This plan I am sure would help me lose weight - but I am not going to follow it. I'm sure I would lose weight if I ate berries and oats for the rest of my life, but it doesn't mean I want to. Again, the design of the book is nice; I just see a lot of people wanting to follow this plan.

--Forget About Your “Beach Muscles”--The P90X program refers to the shoulders and arms as your “beach muscles” which is something that I’m sure will motivate many people. However, Firefighters, EMTs and paramedics need to have more than beach muscles. Here lies another problem, some of the workouts focus on particular muscle groups instead of full body exercise. These types of workouts don't seem to match the demands of our job, almost every movement we do on the fireground or ems scend requires compound full body functional movement.

--Muscle Confusion doesn't necessarily mean muscle adaptation-- It’s difficult to make significant gains in strength without eventually increasing exercise resistance beyond body weight. Although the P90X program does suggest using dumbbells for some exercises, even this can be limiting unless one buys a complete set which can be quite expensive and take up a lot of space. The plyometrics workout is hard on the knees and joints, so exercise caution with this workout and modify as necessary

This is not an all-encompassing list of the pros and cons of the program, I know that I missed some. I'm not going to get into whether or not I find it valuable for all firefighters...that post will come shortly. For now, absorb these cons (and pros) and of course make some comments. I welcome all comments and emails with open arms and an open mind.

Stay safe and remember to "Train like a life depends on it."

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Firefighter Fitness Motivation!

Just a little reminder that fires aren't the number one killer of firefighters....heart attacks and strokes are.  Train like a life depends on it....because it does.

Enough said.

Stay safe and healthy,
A. Zamzow

Essential Exercise to Get Fire Rescue Fit

Balance, coordination, power, strength, cardiovascular recovery....all essential fitness traits of the "fit for duty" Fire Rescue Athlete.   If you are a Fire Rescue Athlete (or not) you need to plan your workouts to address each of these traits.  One of the most overlooked is balance and coordination.  As a trainer I get asked how and when is the best time to train for balance?  As a firefighter I get asked why do I need to train for balance?  The last thing you want to happen as you climb a ladder or lift a patient is to lose your balance; this often leads to injury or possible death.  

You can easily modify current exercises to challenge your balance by changing your stance (going from two legs to one), standing on a balance board or BOSU, changing your angle of movement (incline or decline), and/or using a stability ball instead of a stable object.  Another option is to add single-leg exercises into your active rest.  Take a look at the video below, I think the single-leg squat touchdowns is one of the best exercises for improving balance and coordination on the fire ground. 

Click on the video below

Try to incorporate this exercise into your workout.  I like to perform a dumbbell deadlift (click to see this exercise) then as an active rest I will try to perform 8-12 reps each leg.

Give it a try!

Stay safe and Healthy,

A Zamzow

Hey if you need a little motivation check out "Motivational Mondays" on the Fire Rescue Fitness Facebook Page (click here).

10 Fitness Tips for the Fire Rescue Athlete

Every year around this time I am asked for the "best" fitness tips to make the new year a healthy one.  Over the years this list has changed and evolved but for the most part if you are a Fire Rescue Athlete you need to be doing these 10 things.

10 Fit Tips for the Fire Rescue Athlete

Use these "Tips" to make 2013 a Fit, Healthy and Lean Year.

1.           Set a goal- Set a goal, write it down, make it specific, tie an emotional reason to the goal and give it a deadline.  The goal can be as easy as "working out every shift" or losing 10 pounds of fat.  

2.           Live YOUR goal- Believe that you can and will achieve your goal.  Discover the hurdles that have been restricting you of your goal…..forget them, and GO LIKE HECK.  Don't be afraid to share your goal with your crew and loved ones, they can help you get there.

3.           Drink water, lots of water- Water is the essential element our body needs for basically every metabolic process.  Try to consume half your body weight in ounces.  So if you weigh 180 pounds, try to get 90 ounces of water.

4.           Eat often- Eat 5-6 meals per day.  Utilize smaller meals and snacks to help keep your metabolism and muscle building going throughout the day.  Space the meals every 3 or 4 hours.  Eating smaller meals boosts metabolism, makes you feel satiated and helps build lean muscle.  This step takes some planning, especially if you have a busy shift, try to pack some nuts or fruit in case the day gets busy.

5.           Get a good ratio of “real” nutrients- Try to eat a protein and a good low GI (Glycemic Index) carbohydrate for each of your 5-6 meals.   You also want to have 2 servings of healthy fats each day or eat fish 3 times per week.  The good combination of protein, low GI carbohydrate and fat will help your body’s immune system and help boost metabolism and build muscle.  To simplyfy this step even more think of it like this, if it has only one ingredient.....you can eat it.  Try to eat as many natural foods as possible, fruits, vegtables, meats and nuts

6.           Have a Pre- and Post-workout meal-   Remember proper pre- and post-workout eating routines can greatly enhance both the intensity and stamina during the workout and the recovery after. Utilize shakes and snacks for pre- and post-workout nutrition.  You never want your body to be in a fasted state, especially when you workout.  You especially want to make sure you get the proper nutrients to your body immediately following.  This is especially important for the fire rescue athlete, you never know when your going to be "called"  so be ready.

7.           Take control of your nutrition- The number one reason people don’t eat properly and sabotage their fitness programs is because of poor planning.   Be an educated shopper; read labels and plan ahead.  You should know what makes up the food you put in your mouth.  Utilize a calorie calculator to figure your energy requirements and log your food once in a while to insure you are eating the right amounts.  Make better choices and be a better shopper.  Most of the foods that are acceptable are found on the outer edge of your grocery store.  Stick to the outsides…and prepare ahead of time.  Oh yeah, take a day off too.

8.           Warm-up and work your Core properly- You need to thoroughly warm-up and perform core exercises 3 times per week before resistance training.  The warm-ups will increase your flexibility and prepare the body for the workout.  The core exercises will help prevent injury and “yes,” give you definition in the mid-section. 

9.           Perform short, effective, full body strength workouts- To build a strong and lean body you need to strength train consistently and efficiently.   To work efficiently, you must incorporate exercises that challenge the entire body and rest intervals that challenge the heart.  Strength training MUST be performed with proper form and with a moderate lifting tempo.

10.             Burn fat with cardio intervals- The key to cardio burst (interval) training versus traditional “cardio” is that it maximizes your effort and minimizes your time.  Interval training can boost metabolism, not just for the duration of the exercise, but for the entire day.  Unlike traditional cardio workouts, cardio bursts focus on quality not quantity.  No need for long, boring bouts of cardio!  Intervals also mimic the work on the fireground so get creative with them.

Bonus #11, Join the Fire Rescue Fitness Nation and get FREE workouts and fitness tips created to meet the demands of the Fire Rescue Athlete.  Join by clicking HERE.

Components of a Firefighter Fitness Program

I often get asked by Firefighters, EMTs and Paramedics to evaluate their current fitness programs and to possibly give some suggestions.  I try to explain to the individual or group that in order to evaluate the program we must understand the physical demands of the job.

Research conducted by York University (Ontario) about the physical demands of Firefighting stated-- The most commonly encountered applications of strength and endurance were lifting and carrying objects (up to 80 lbs), pulling objects (up to 135 lbs), and working with objects in front of the body (up to 125 lbs). The most demanding firefighting operations required a mean VO2 of 41.5 ml/kg.min-1 with peak lactate concentrations of 6 to 13.2 mM. Ninety percent of the demanding firefighting operations that were studied required a mean VO2 of 23 ml/kg.min-1. These aerobic energy requirements corresponded to 85 and 50% VO2max, respectively. Therefore a minimum VO2max standard for firefighter applicants of 45 ml/kg.min-1 is recommended.

In layman’s terms it means this...Firefighters need to be ready for almost any event. They need to routinely carry loads of 50 to 100 pounds, climb stairs and ladders, swing heavy mallets and axes, drag heavy objects, hold, hoist and stabilize hose lines. They must also be able to recover quickly from these tasks and perform such activities for prolonged periods of time. Lets not forget that all these actions are routinely done in awkward positions and sometimes on unstable planes.

So how do you translate those demands into a fitness program?

If you look at the above demands, tops on that list would be the emphasis on cardiovascular conditioning and recovery, next would be core strength and endurance to be able to carry the heavy weights in awkward positions, then you look at overall muscular strength and muscular endurance, flexibility and recovery. So basically, we need a functional fitness program that emphasizes circuit training, core training, balance and agility, joint flexibility, overall strength and endurance and must do this progressively to insure proper form and injury prevention. Doesn’t sound like your routine fitness program now does it?

Are you currently working out or need a program to get you back on track?  Download the FREE FireRescueFitness 28-day Quickstart Program and get "Fit for Duty." 

Source

Gledhill, N. and Jamnik, VK.  (September, 1992).  Characterization of the physical demands of firefighting. Can J Sport Sci. 17(3):207-13.

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.

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)

Get fit for duty, stay fit for duty.

Train like your life depends on it...because it does.  I'm sure you've heard that slogan before either at a seminar or around the firehouse.  What exactly does it mean?  In the context of this website we (I) mean that every fireifghter, emt, and paramedic should look at their level of fitness as another tool like an axe, ladder or IV for that matter.  Your level of fitness can have a huge impact on the outcome of an accident or scene (fireground or other). 
The fire rescue business is not based on individual efforts, its the controlled and coordinated effort of a crew.  Each person of the crew has a specific task that must be completed.  In most of these cases failure of a task could lead to injury or possibly death.  Your level of fitness determines of efficiently and effectively that task is carried out.

Now I ask you...are you fit for duty?

Coming Janaury 2012...The Ultimate Workout Program for Firefighters, EMTs and Paramedics

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