A firefighter workout circuit is a great way to increase your physical fitness. Firefighters often work in extremely harsh environments and need to be at their best. It is possible to improve the firefighter’s ability to respond in emergency situations by developing a training program that focuses primarily on strength, endurance, functional fitness, and endurance.
The firefighter workout circuit consists of using equipment firefighters use every day and performing body weight exercises. Some of the exercises include planks, squats and lunges. These exercises build strength and flexibility in the arms, legs, and hands. They can also help improve a firefighter's posture. Additionally, firefighters will be able to perform their duties more safely if they have a healthy body.
Functional and cardio exercises are important for firefighter fitness. Functional exercises prepare firefighters and improve their grip, arm strength, and hand coordination. Cardio exercises are also important for a firefighter's general health. They prevent heart attacks and cardiac arrest. Cardiovascular health is as important for firefighters as strength.
Six movements make up a typical circuit for firefighter exercise. Each firefighter spends 30 seconds working and then takes a two- to three minute break. Each exercise replicates a common fire suppression task and is body weight. The second segment sees each firefighter working with an exercise buddy and then taking a rest as their partner completes their round. The partner for exercise should select an exercise which allows 12 repetitions in a time limit of 30 seconds. You must complete as much work as possible in the time allotted. This is a great way for team camaraderie.
The second segment includes a recovery segment, where each firefighter completes a foam roll to help improve their recovery. The foam roll can be used to reduce injury and give firefighters a sense of refreshment. Also, a cross-over left-right standing quad stretch is a good recovery exercise.
A firefighter workout should not only strengthen the legs and arms, but also include core strengthening exercises. Firefighters are required to be strong because they often have to lift heavy objects and move long distances. Additionally, firefighters must be able and willing to move on their own. This is especially important when working in firefighting.
Exercises that focus on the posterior chain should be part of a firefighter's training program. These exercises include the hamstrings/glutes, shoulder girdle, and glutes. This muscle group is most vulnerable to injury and leads many firefighters to retire early. The posterior chain is made up of muscles like the hamstrings and glutes, as well as the lower back and shoulders. The posterior chains are essential for firefighter work.
Eight to ten exercises should be chosen for a firefighter's exercise program. These should replicate common fire suppression tasks. These exercises are easy to do at home or at your fire station. These exercises can be modified according to the firefighter’s needs. A bonus is that firefighters can use equipment already at their station.