{"id":12518,"date":"2020-07-31T15:45:23","date_gmt":"2020-07-31T15:45:23","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=12518"},"modified":"2021-02-15T02:09:34","modified_gmt":"2021-02-15T02:09:34","slug":"pandemic-proof-workout-option-for-first-responders","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/07\/pandemic-proof-workout-option-for-first-responders\/","title":{"rendered":"Pandemic Proof Workout Option for First Responders."},"content":{"rendered":"\n<h2>\n\t\tDiscover how to create an effective workout that requires minimal equipment and time.\n\t<\/h2>\n<h2>\n\t\tListen to a Great Podcast on this topic (click below).\n\t<\/h2>\n\t<iframe src=\"https:\/\/anchor.fm\/getfrf\/embed\/episodes\/Pandemic-Proof-Workout-Option-for-First-Responders-ehnj7r\" height=\"102px\" width=\"400px\" frameborder=\"0\" scrolling=\"no\"><\/iframe>\n\t<p>The last few months have left many people scrambling to figure out different workout options.\u00a0\u00a0 Gyms have been open, then closed, now open with restrictions.\u00a0 Fire house workout rooms have also been restricted to not let any off-duty personnel use the equipment.\u00a0 All these restrictions have probably made an impact on your workouts.<\/p>\n<p>Never fear, you can still get a great workout from home and\/or any station that does not have a lot of equipment.\u00a0 You just need remember these 5 steps and follow this guide.\u00a0 This is the same guide I have used to help train pro athletes and thousands of firefighters.<\/p>\n<p>Step 1.\u00a0 Choose 3-5 exercises to actively warm-up your body.\u00a0 This is one of the most overlooked components of working out.\u00a0 Walking on the treadmill is a great start but it does not improve the mobility of your hips and shoulders.\u00a0 Choose some exercises that help to get your blood flowing and will get you moving in all planes of motion (twisting, squatting, reaching).\u00a0\u00a0 Perform 5 or 6 reps of each exercise and perform them in a circuit or two if you need to work on your flexibility.\u00a0 Please note that you don&#8217;t want to hold these stretches for more than 2 or 3 seconds.\u00a0 Try to improve your range of motion with each rep.<\/p>\n<p>Some great exercise options are the full-body chop, spiderman stretch and knees side to side.\u00a0\u00a0 If you have a foam roller, you should incorporate that in this step for 3 minutes.<\/p>\n\n<p>Step 2.\u00a0 Choose three core exercises that will strengthen and challenge your shoulders, abs, and glutes.\u00a0 As a first responder, you need to focus on working the muscles of the low back, shoulders, hips, knees, and glutes as these are the areas that are more susceptible to injury on the fire\/ rescue scene.\u00a0 Perform 10-15 reps of each exercise and perform them in a circuit.\u00a0 Perform two circuits of these exercises if you have a high level of fitness.\u00a0\u00a0\u00a0 Rotational plank, glute bridges and bent over arm &#8220;y&#8221; raises are great exercise options.<\/p>\n\n<p>Step 3.\u00a0 Choose 4-5 full body strength exercises that work all your major muscle groups.\u00a0 When we are performing tasks on the fire\/rescue scene, we never isolate muscles.\u00a0 Every movement requires multiple muscle groups to work together to accomplish the task:\u00a0 hose advance, search, patient carry.\u00a0\u00a0 For this reason, at some point in your training you need to also focus on exercises that challenge your entire body.\u00a0\u00a0 Some great options are push-ups, body weight rows or pull-ups, squats, lunges and carries.\u00a0 To perform any pulling exercises, you can use webbing or straps and fix them over a door or tie them to a handle on the engine.\u00a0\u00a0 Perform 10 to 15 reps of each exercise in a circuit.\u00a0 Repeat the circuit another time or two depending on your level of fitness.<\/p>\n\n<p>Step 4.\u00a0\u00a0 I like to call this part of the workout the &#8220;afterburner.&#8221;\u00a0 So far you have worked mobility, core, strength and now its time to work your heart.\u00a0\u00a0 Choose two exercises that will get your heart rate going and perform them each for 30 seconds back to back.\u00a0 Go as hard as you can for the minute then rest a minute and repeat.\u00a0\u00a0 Two great exercises are burpees and mountain climbers.\u00a0 Try to perform this circuit a total of 2 to 3 times.<\/p>\n\n<p>Step 5.\u00a0 Time to cool down and stretch.\u00a0 Hopefully at this point you are tired and sweaty.\u00a0 Before you finish take a couple of minutes to stretch your muscles and bring your heart rate back down to normal.\u00a0 This is an easy step.\u00a0 Perform the same exercises that you did in step one <strong>instead of holding them for 2-3 seconds (like you did in the beginning), for this step you need to hold them for 30 seconds each<\/strong>.\u00a0\u00a0 Take deep breathes and feel the stretch of each movement.\u00a0 Do not over stretch!<\/p>\n\n<p>That is, it!\u00a0 You just created and completed (hopefully) a very efficient and effective workout.\u00a0 The key is to stay consistent and perform workouts like this three times a week (at least).\u00a0 Remember, you are not only working out for yourself but to help serve your community, your crew, and your family.<\/p>\n<p>Please reach out with any questions and comments.\u00a0\u00a0 I am here to help!<\/p>\n<p>-Aaron &#8220;Zam&#8221; Zamzow<\/p>\n\n\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Do not let the Pandemic ruin your workouts and fitness.  Here is a great workout option from FRF that will help you stay fit and healthy even if your gym is closed.<\/p>\n","protected":false},"author":3,"featured_media":12530,"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":"Do not let the Pandemic ruin your workouts and fitness.  Here is a great workout option from FRF that will help you stay fit and healthy even if your gym is closed.","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[92,472,135,6],"tags":[73,471,307],"class_list":["post-12518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-firefighter-workout","category-bodyweight-firefighter-exercise","category-fire-station-workout","category-firefighter-fitness","tag-firefighter-workout","tag-first-responder-fitness","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3fU","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/pandemic-proof-option.png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12518","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=12518"}],"version-history":[{"count":10,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12518\/revisions"}],"predecessor-version":[{"id":14879,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12518\/revisions\/14879"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/12530"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=12518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=12518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=12518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}