Q: I want to lose weight, improve endurance and gain strength. I need a circuit workout routine I can perform on duty in no more than an hour that incorporates free weights and the treadmill.
A: Your most effective use of time for a full body workout is a circuit training routine with eight to twelve stations and two to three reps at each station. Select two exercises each for legs, abdominals, back and biceps, shoulders, and chest and triceps. Spend about 30 seconds at each station. Pick weights that allow between 10 and 15 reps in that timeframe and do two to three rounds in the circuit. Circuit training is very effective for those with shorter time constraints because it requires little to no rest between stations. To make this routine even more effective, try functional exercises that mimic movements you perform on the fire ground or EMS scene.
In order to lose weight, you will need to do 20-60 minutes of cardiovascular training at least three times per week, in addition to your strength training. Most fitness professionals recommend doing cardiovascular training most days of the week. For best transferability to the job of fire fighting, fartlek training (cardio training with random intensities) can give you both the cardiovascular (and weight loss) benefit, along with an improvement in your VO2 max (pushing your anaerobic threshold higher). Perform two to five minutes of high exertion followed by an active rest period of less intense activities, and repeat four to six times. The closer you can relate these time intervals to the exertions on the fire ground, the more transfer you will achieve from your training to the job.
Routines for home and the fire station depend on the equipment available. Free weights and universal machines can be used in traditional exercises, but they also can be used in a functional capacity. Cable machines can be used to represent pike pole push and pulls, ladder halyards and forcible entry, to name a few examples. Free weights can be used to promote strength, muscle coordination, stability and balance. When it comes to exercise, your only limit is your imagination. Like professional athletes, we too can benefit by “practicing like we play.” The closer an exercise mimics what we do in the field, the more transferability that exercise has to improve performance.
Marty Hauer
FF/EMT/Fitness Trainer/Sports Nutrition Specialist
IAFF Peer Fitness Trainer
IAFF Local 1747
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