{"id":752,"date":"2012-10-27T05:18:00","date_gmt":"2012-10-27T05:18:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/cardio-workouts-for-firefighters\/"},"modified":"2024-05-23T14:11:22","modified_gmt":"2024-05-23T19:11:22","slug":"cardio-workouts-for-firefighters","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2012\/10\/cardio-workouts-for-firefighters\/","title":{"rendered":"Cardio Workouts for Firefighters"},"content":{"rendered":"\n\n\t

Cardiovascular fitness is obviously a very important concern for the fire rescue athlete (firefighters, paramedics and EMTs). \u00a0Lately I’ve been researching, creating then performing a lot of 10-minute interval overhauls<\/b><\/a>\u00a0and wanted to share them with you today. \u00a0You can do one of these\u00a0separately\u00a0after a\u00a0strength\u00a0workout or combine all three for a good cardiovascular workout. \u00a0These only take 10-minutes but you sweat (and burn\u00a0calories) a lot longer than that. \u00a0Give these a try.<\/p>\n

1. \u00a0The Uphill Grind.<\/u> \u00a0This is a great treadmill interval, if your just getting started with a fitness program (click HERE to get the FRF Foundations Program)<\/a><\/strong> you want to decrease the speed and incline to a level that is a little more obtainable.<\/p>\n\"\"<\/a>\nStart minutes 0-2 with a warm-up at 3.5mph and 3.5% incline
\nnext 30 seconds crank it up to 8.0 mph at 8.0% incline
\nrest 30 seconds (I stand on the side rails of the treadmill)
\nrepeat 7 more times for a total of 10 minutes\n

**My goal is to be able to perform this interval with a weighted vest on….eventually.<\/p>\n\"\"<\/a>\n

2. Bottle Shock.<\/u> \u00a0This purpose of this interval is to help you control you breathing, like you were on air. \u00a0You need to find area in your gym or firehouse where you can sprint for 10 yards. \u00a0Once you’ve covered the distance, pause just long enough to inhale and exhale once through you nose. \u00a0Sprint back and pause, this time inhaling and exhaling twice through your nose. \u00a0Continue with the drill- breathing normally as you sprint and adding an additional nose inhalation and\u00a0exhalation\u00a0when you pause–until\u00a0you can no longer breathe through your nose. \u00a0At that point, rest 30 seconds then start over. \u00a0Continue the exercise for 10 minutes total. \u00a0You will be surprised how much more effort it takes to focus on your breathing.<\/p>\n\"\"<\/a>\n

3. The Cardio Pyramid.<\/u> \u00a0You can substitute any exercise you like as long as it gets your heart going. \u00a0Personally, I like to do the first pyramid with jump rope, the second with mountain climbers and the third with stairs. \u00a0Here is how it works, do as many reps as you can in 10 seconds then rest for an equal amount of time. \u00a0Next do as many reps as you can in 20 seconds then rest 20 seconds. \u00a0Then do 30 seconds of rest followed by 30 seconds of rest. \u00a0Now work your way back down the pyramid with 20 seconds then 10. \u00a0Once you finish the final 10 seconds rest, add another 30 seconds of rest and repeat again with the same exercise or a different one. \u00a0You will perform a total of 3 pyramids (10, 10, 20, 20, 30, 30, 20, 20, 10, 10) with 30 seconds in between them for a total of 10 minutes. \u00a0ENJOY this one.<\/p>\nGive these a try, please leave some comments about how you LOVE or HATE these intervals.\u00a0<\/b>\n

Want a complete program that uses fireground related exercises and movements to get you \u00a0in the shape of your life??? CLICK HERE<\/a><\/em><\/h2>\n\u00a0<\/b>\nStay Safe and Healthy,
\nA. Zamzow\n\n","protected":false},"excerpt":{"rendered":"

Cardiovascular fitness is obviously a very important concern for the fire rescue athlete (firefighters, paramedics and EMTs). \u00a0Lately I’ve been researching, creating then performing a lot of 10-minute interval overhauls\u00a0and wanted to share them with you today. \u00a0You can do one of these\u00a0separately\u00a0after a\u00a0strength\u00a0workout or combine all three for a good cardiovascular workout. \u00a0These only…<\/p>\n","protected":false},"author":3,"featured_media":809,"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":[112,79,113,96,6],"tags":[],"class_list":["post-752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-health","category-emt-fitness","category-fire-cardio","category-firefighter-cardiovascular-workout","category-firefighter-fitness"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-c8","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/752","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=752"}],"version-history":[{"count":5,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/752\/revisions"}],"predecessor-version":[{"id":22282,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/752\/revisions\/22282"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}