{"id":9545,"date":"2018-04-08T21:26:02","date_gmt":"2018-04-08T21:26:02","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=9545"},"modified":"2019-06-06T02:49:28","modified_gmt":"2019-06-06T02:49:28","slug":"5-fitness-tools-every-firefighter-must-use","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/04\/5-fitness-tools-every-firefighter-must-use\/","title":{"rendered":"5 Fitness tools Every Firefighter Must Use."},"content":{"rendered":"

Ladders, saws, fire hose, the irons, water can, spreaders, cutter, are all traditional tools that every firefighter needs and uses.\u00a0 We use these every day\u00a0 to help us perform forcible entry, fire attack, search, and rescue.\u00a0 Many feel that without these, we would not be able to function on the fire and rescue scene.\u00a0 I argue that we\u00a0 would, it would just make our jobs as firefighter, EMTs and medics a lot more difficult.<\/span><\/p>\n

One common\u00a0 trait about all these tools is that they all require a physically capable firefighter to operate them.\u00a0 \u00a0The equipment is not light and in a lot of cases requires a lot of functional strength to use them to their full capacity.\u00a0 \u00a0 So, what tools do you use to keep your body physically ready to do the job?\u00a0 I’ve been very fortunate to work with thousands of firefighters over the past 10 years and have learned from both theirs and mine own fitness failures.\u00a0 One thing I did discover is that there are 5 common tools that “fire rescue fit” firefighters use to stay physically ready for duty.\u00a0 Are you using these?<\/span><\/p>\n

\"\"<\/p>\n

Foam Roller-<\/strong><\/span>\u00a0\u00a0Foam rolling is a quick and easy way to combat t<\/span>he the sprains and strains of the job. A foam\u00a0roller is a cylindrical piece of compressed foam or PVC plastic.\u00a0 The idea of foam rolling is to roll your body weight along the foam roller, massaging through restrictions (adhesions) that may occur in your muscles (especially those of the back) and thus causing the nerves and muscles to relax and loosen. This allows blood to flow more freely through the muscles and allow muscles to heal and repair more efficiently. There is no universal agreement on when to roll, how often to roll, or how long to roll, but generally, techniques are used both before and after a workout (or shift in this case). Personally, I try to use the foam roller anytime my muscles (especially my back) feel tight and sore. Try to get in the habit of foam rolling at the beginning of your shifts, it will help insure you are \u201cFit for Duty.\u201d<\/span><\/p>\n

Click here for some great foam rolling tips for fire rescue athletes.<\/a><\/span><\/p>\n

TRX (suspension training)-\u00a0<\/strong><\/span>\u00a0As fire rescue athletes, we need functional strength in all planes of motion and on unstable grounds. One of the best fitness tools that matches that need are suspension trainers.\u00a0Suspension training requires you to use balance, coordination, and strength, all aspects required on the fireground. Another reason I like suspension training is that it promotes core endurance. If you\u2019ve never tried suspension training before, you\u2019ll soon find that all the exercises, even the ones that concentrate on certain body parts, will use just about every muscle group, especially the core. A third benefit, suspension training works well for all levels of fitness. You can easily vary the level of resistance of any exercise, all you have to do is change the various angles of the exercises you\u2019re performing or where you place your feet or arms in relation to the suspension device\u2019s anchor point. Suspension trainers also use a small foot-print. Finding space at home or in the firehouse can be difficult. These trainers don\u2019t require a lot of space and only require an anchor point like a pull up bar or doorway. You can perform over 70 different exercise in a very small space. And finally, these suspension trainers are fun. They keep your workouts interesting, you can continually challenge and change the dynamics of a workout with some slight changes in grip or stance.<\/span><\/p>\n

Click here for a great workout program that utilizes suspension training.<\/a><\/strong><\/span><\/p>\n

A Solid Fire Rescue Workout Program-<\/strong><\/span> One of the\u00a0first items in your firefighter fitness \"\"toolbox should be a solid workout program. The purpose of any firefighter workout program should be to improve performance on and off the fire\/rescue ground and to help reduce injuries. In order to do this, you must follow a plan. On the fireground, a command staff evaluates the situation and creates an action plan to mitigate the situation. You should approach your fitness the same way. A solid program should improve your flexibility, add strength and power, and improve your cardiovascular capacity. As such, make sure your program includes core training, active warm-up and stretching, foam-rolling, full-body strength exercises, and intervals. Make sure that any program you follow has legitimacy and is written by individuals who are certified and experienced in fitness programming and understand the functional demands of the fire rescue athlete. You wouldn\u2019t get information about fire attack from a rookie or from someone outside of the fire service; the same needs to apply with your fitness.<\/span><\/span><\/p>\n

This program is used and trusted by thousands of firefighters, EMTs and medics.\u00a0 Get “fit for duty” and click here.<\/a><\/span><\/strong><\/p>\n

An interval Timer-<\/strong><\/span>\u00a0 Any fire rescue athlete needs to have a program that focuses on\u00a0cardiovascular conditioning and recovery. \u00a0When you think of cardiovascular conditioning most people think of running or biking, which in most cases emphasizes aerobic conditioning.\u00a0 We, however as fire rescue athletes need to have a good level of aerobic fitness but cannot overlook the value of challenging the\u00a0anaerobic\u00a0systems. \u00a0If you’ve ever humped a “charged”\u00a0hose line\u00a0up some stairs or dragged a victim or axed a roof open you realized the importance of anaerobic fitness.\u00a0 A great tool to use to challenge the cardiovascular system are intervals.\u00a0 Intervals raise our maximal oxygen uptake (VO2 max), which, simply put, is the greatest amount of oxygen our bodies can use during maximum aerobic effort. Firefighters who can work longer before they reach their VO2 max will be able to accomplish more on the fireground. Intervals also help the body to more efficiently flush muscles of lactic acid. We develop a build-up of lactic acid and hydrogen ions that are associated with the burning sensation we feel in our muscles when under heavy physical stress.\u00a0 In their simplest form, they’re short bursts of high intensity exercise separated by periods of lower intensity effort. A great and necessary tool then is a way to time these intervals.\u00a0 There are numerous interval timer options in the itunes store or in google play.\u00a0 \u00a0Get an interval timer and start incorporating them into your workouts today.\u00a0 I think intervals are one of the best ways to simulate the high level of fitness required on the fire ground (click here for a great interval workout option<\/span><\/a>). \u00a0<\/span><\/span><\/p>\n

A water bottle (or a couple of them).<\/strong><\/span>\u00a0\u00a0Around most firehouses (and offices) the day and \"\"the shift starts with some coffee. \u00a0We all need a pick-me-up from time to time but before you reach for that second cup, have some water. Water is the center of all metabolic processes, the more hydrated you are the better your performance. Progressive dehydration from exercise (or fire ground operations) impairs performance, mental capacity, perception of effort and can be life-threatening. With as little as a 2% body water shortage, the ability to perform a high intensity activity can be greatly impaired. Translate that on to the fire ground could mean death or injury to you or a crew member because your performance is greatly reduced. Try to\u00a0drink at least 64 ounces a day<\/em><\/strong>, more if you are very active or its hot out.\u00a0 Personally, I carry a water bottle with me on the truck and have another around the firehouse.\u00a0 \u00a0This fitness tool insures that you stay hydrated which can save your life.\u00a0 You can\u00a0Click here for some great hydration guidelines<\/a>.<\/span><\/p>\n

And,\u00a0 a bonus tool, the farmers carry-<\/span><\/strong>\u00a0 We as fire rescue athletes are generally\u00a0<\/span>\"farmersmoving in unbalanced positions. Whether its climbing a ladder, pulling hose, or ventilating, we are usually in an unbalanced, split stance. Therefore one area of focus should be the deep balancing muscles of the core. These muscles play an important role in holding and stiffening the pelvis to prevent it from bending and can be challenging to train in normal bi-lateral lifting and pulling exercises.\u00a0\u00a0<\/span>In addition, we as fire rescue athletes are routinely required to carry heavy loads and equipment. The farmers carry (and other carry variations) addresses these issues, it engages the core, improves balance and at the same time improves grip strength. It\u2019s a simple movement, grab some fairly heavy objects, engage the core by bracing your abs and slowly walk (chest up, good posture). The longer and heavier you go the more you challenge the core and your grip. \u00a0Do carries at any point in your workout, I especially like to do them at the end when fatigued. \u00a0But, no matter when you do them, the payoff is the same- a stronger, leaner and more efficient body on the fire ground.\u00a0\u00a0<\/span>You can perform different variations of the “carry” for distance and\/or for time.<\/p>\n

Of course these are not the only fitness tools you should have in your tool box.\u00a0 \u00a0But, I can guarantee that if you are using these, your performance and your physique will improve.\u00a0 So, if you are not using these, give them a try.\u00a0 And, if there is a tool that should be on the list, please let me know your thoughts.\u00a0 The purpose of FRF (fire rescue fitness) is to give you fitness resources and to get you thinking about your fitness like an athlete.\u00a0 \u00a0My goal is to help 100,000 firefighters, EMTs and medics improve their performance and get “fit for duty.”\u00a0 I hope this article helped you.<\/p>\n

Again, let me know what I should include in this list.\u00a0 Please comment and share with your crew and colleagues.<\/p>\n

Stay safe and Get Fire Rescue Fit!<\/p>\n

\"\"<\/p>\n

Aaron Zamzow<\/p>\n","protected":false},"excerpt":{"rendered":"

Ladders, saws, fire hose, the irons, water can, spreaders, cutter, are all traditional tools that every firefighter needs and uses.\u00a0 We use these every day\u00a0 to help us perform forcible entry, fire attack, search, and rescue.\u00a0 Many feel that without these, we would not be able to function on the fire and rescue scene.\u00a0 I…<\/p>\n","protected":false},"author":3,"featured_media":9694,"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":[190,100,38,385,384],"tags":[387,307,386],"class_list":["post-9545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-exercise-for-firefighters","category-components-of-firefighter-workout","category-firefighter-fitness-program","category-firefighter-fitness-tools","category-firefighter-fitness-training","tag-emt-fitness","tag-fit-for-duty","tag-fitness-tools-for-firefighter"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2tX","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/04\/Fitness-tools-Every-Firefighter-Must-Use..png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9545","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=9545"}],"version-history":[{"count":13,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9545\/revisions"}],"predecessor-version":[{"id":11234,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9545\/revisions\/11234"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/9694"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=9545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=9545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=9545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}