{"id":1131,"date":"2015-01-06T04:50:41","date_gmt":"2015-01-06T04:50:41","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=1131"},"modified":"2015-01-06T04:50:41","modified_gmt":"2015-01-06T04:50:41","slug":"on-shift-to-workout-or-not","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2015\/01\/on-shift-to-workout-or-not\/","title":{"rendered":"ON Shift–To Workout or Not?"},"content":{"rendered":"
Do you workout on shift?\u00a0 Should you workout on shift and what is the best workout to perform?<\/div>\n

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This is a major concern for the fire rescue athlete.\u00a0 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\u00a0(Click Here to Read it<\/a>) that received a lot of hits and emails. Most of the emails dealt with this question more importantly asked\u00a0“what is the best form of exercise to perform on duty?”<\/p>\n

Here is my take on the question.\u00a0 We all know that when the bell goes off the fire rescue athlete MUST be ready to perform.\u00a0 With that in mind, it doesn’t make a lot of sense to perform a grueling workout on duty.\u00a0\u00a0 I personally prefer\u00a0some lighter cardio interval training,\u00a0some\u00a0core and\/or rehab\u00a0exercises<\/a>,\u00a0foam rolling<\/a>, and stretching.<\/p>\n

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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.\u00a0\u00a0 This requires some planning but is the most effective way to be “fit for duty.”<\/p>\n

Here is a great example of a “planned”\u00a0 week of workouts for the fire rescue athlete. \u00a0This is similar to the weekly schedule found in the\u00a0FRF Ultimate Fire Rescue Athlete Program.<\/a><\/p>\n

Sunday<\/strong><\/span>
\nFRF Fullbody Strength or Metabolic Workout- This type of workout challenges\u00a0all muscle groups including the core.\u00a0 Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.<\/p>\n

Monday<\/span><\/strong>
\nCardiovascular Interval Training-\u00a0 Higher intensity cardio workout like sprints, hills or\u00a0FRF Interval<\/a><\/p>\n

Tuesday<\/span><\/strong>
\nFirehouse Shift- Foam rolling and light stretching between calls<\/p>\n

Wednesday<\/span><\/strong>
\nFire Rescue Fitness 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.<\/p>\n

Thursday<\/span><\/strong>
\nFirehouse Shift- Recovery day, maybe some foam rolling and\/or stretching<\/p>\n

Friday<\/span><\/strong>
\nDay OFF- This is a great day to take a day off, especially if you had a tough shift the night before<\/p>\n

Saturday<\/span><\/strong>
\nFirehouse Shift- Cardio Interval and foam rolling, possibly some fire-ground circuits.<\/p>\n

Sunday<\/span><\/strong>
\nFRF Fullbody Strength or Metabolic Workout (like a workout from FRF Ultimate Athlete)<\/a>– This type of workout challenges all muscle groups including the core. Metabolic workout (FRF Rapid Fat Loss Workout)<\/a> has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.<\/p>\n

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.\u00a0 The main idea is to plan your workouts to help you continue to work towards your fitness goal and to “be ready” on-shift.<\/p>\n

If you are currently spinning your wheels about\u00a0your workout plan or are looking for a new\u00a0plan? \u00a0Take a look at the FRF Ultimate Fire Athlete Workout…I think it is the most efficient and effective workout for fire rescue athletes.<\/p>\n

Get the Program HERE!<\/a><\/span><\/strong>
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\n<\/strong><\/div>\n
Please leave some comments and as always email me with questions.\u00a0<\/strong><\/div>\n
Stay Safe and Healthy,<\/strong><\/div>\n
A. Zamzow<\/strong><\/div>\n
www.firerescuefitness.com<\/span><\/a><\/span><\/strong><\/div>\n","protected":false},"excerpt":{"rendered":"

Do you workout on shift?\u00a0 Should you workout on shift and what is the best workout to perform? This is a major concern for the fire rescue athlete.\u00a0 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…<\/p>\n","protected":false},"author":3,"featured_media":10078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[15,1],"tags":[],"class_list":["post-1131","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-workout","category-uncategorized"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-if","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/08\/crew-workout-option.png?fit=800%2C800&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/1131","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=1131"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/1131\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/10078"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=1131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=1131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=1131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}