In my eighteen year career in the New York City Fire Department, I've had truck-loads of training in a variety of fields from arson investigation to first aid. As a firefighter, and fire officer countless hours of study and drill went into improving my performance on the fire ground. But I found that equally important to mastering the art of firefighting, is making sure you're physically up to the task.
Whether it be wrestling with a high-pressure hose-line gushing water at 200 gallon per minute, or hoisting a heavy ladder to pluck a panicked occupant from third floor window, firefighters are called upon to go that extra mile, and risk life and limb on a daily basis. As a job requirement we need to be able to go from 0 to 60 in seconds, and we're expected to handle that kind of overload without incident. Climbing twelve flights of stairs at a possible worker in city housing project, with an air pack and tools, while wearing cumbersome bunker gear, can put an inhuman strain on the healthiest heart. We need to increase our ability to handle this kind of overload, and increase our odds of making it safely back to the firehouse after the fire is extinguished.
According to a report by the National Fire Protection Association (NFPA), the leading cause of death for firefighters across the country year after year, is heart attack. In the year 2000, 95 brave souls lost their lives in the line of duty. Thirty-two, or 30 per cent of that number were the result of stress or overexertion, where the cause of death was determined to be a heart attack (except in one case the cause of death was determined to be a stroke).
A firefighter who's fit will reduce or minimize the inherent dangers of the job. That's one fact everybody is aware of, but there are a few misconceptions that can sometimes act as a stumbling block for many firefighters, who might otherwise begin an exercise program.
Misconception
I have to spend countless hours training, running and lifting heavy weights to get results.
Reality
Dramatic results can be achieved with ten to twelve sets of strength exercises. This typically will take 30 minutes when combined with a proper warmup and stretching routine. From day to day, alternate this with your aerobic workout, which could be 20 or 30 minutes of brisk walking, jogging or swimming.
Misconception
I have to work out every day.
Reality
In fact, working out every day could prove detrimental, and lead to over-training, a condition whereby all progress comes to a screeching halt. A more common sense approach would be to workout a maximum of four or five days a week, alternating strength and cardiovascular conditioning days. No matter how enthusiastic you might get about your training, make sure you rest at least one day a week.
Misconception
I need expensive equipment or a gym membership, before achieving results.
Reality
You're muscles don't know if they're working against a five thousand dollar health club machine, or a five dollar dumbbell. If applied properly, resistance is resistance. Proper form, consistency, and adequate intensity are what get results, not expensive equipment. In fact, even if you have a gym membership, or a well equipped gym at the firehouse, it's still a good idea to have a bench and a set of dumbbells at home, just in case.
Misconception
I am too old to lift weights.
Reality
With a doctor's approval, people of all ages should strength train. This is especially important for firefighters, who regardless of age, can be called upon to perform at very intense levels of physical demand. At the scene of fire, when called upon to exert yourself to your physical limit, you will not be asked your age.
Misconception
I am too busy to work out.
Reality
If you combine four, 30 minute weekly workouts with a highly nutritious, low fat diet you'll get dramatic results. The years you get back in quality of life will more than make up for the two hours a week you spend training.
For more information on how to get, and maintain the fitness levels required to work safely as a firefighter, get Michael Stefano's fully illustrated book, The Firefighter's Workout Book.
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
