Day in and day out, firefighters never know what they'll be called upon to do, including climbing 20, 30 or even 40 plus flights of stairs. Most cities across the country are littered with many high-rise buildings, both residential and commercial. Investigating the cause of an alarm in one of these structures can often mean a grueling stair climb by the troops on the scene, even if the origin of the alarm is a very minor fire, or just an electrical malfunction of the alarm system itself.
Obviously, building overall strength and cardiovascular endurance are a must, but what about the specific exercises that will build strength and endurance in the muscles used to climb 500 steps. Let's take a look on how to prepare intelligently, safely and with minimal equipment that most firefighters will have access to.
First of all, build stamina in the legs, particularly the quadriceps and glutes (buttocks). These large muscle of the lower body are the major workhorses of stair climbing. If you can't get to a stair master machine, two other great exercises that build endurance in that area are cycling (either outdoor bike, or stationary bike) and step-ups.
1. Bike Intervals
Warm up at a slow pace for five minutes. Pick up the pace and pay attention to your heart rate. Make sure you're in the target heart rate zone (65 to 90 per cent of maximum heart rate) for most of the activity. After ten minutes at a moderate intensity, increase your speed for 1 to 3 minutes (elevating your heart rate to the high end of the zone) --in effect, sprinting. Reduce your speed for 1 to 3 minutes (allowing your heart rate to drop to the low end of the target heart rate zone) and repeat. These training intervals, mimic actual field conditions, and will prepare you for the rigors of climbing stairs at the fire scene.
2. Step-ups
This is a strength training exercise. Use an athletic step (eight to twelve inches in height), or you can use the first or second step of a flight of stairs. Place the left foot on the floor, and the right foot on the step. Without pushing off the foot that is planted on the floor, elevate both feet to step level. Repeat motion on the opposite leg and perform 15 to 20 repetitions, or to stop at muscle fatigue.
To increase intensity, repeat all repetitions on the same leg without alternating. Dumbbells can be held in your hands to increase resistance even further, or you can strap on an air pack to more closely mimic field conditions.
The above exercises can build both strength and endurance, and can be added into your regular exercise program. When the chief orders your unit to the 50th floor of the fire building, and the elevators just went out of service, you'll be ready to climb.
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
