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Thread: Fitness

  1. #1
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    Exclamation Fitness

    Looking for ideas concerning getting volunteer firefighters involved in a good cardio fitness program.


  2. #2
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    show them all the LODD reports of vollys that died of heart attacks.


    I don't know how to. Its just takes up more time, that they probably don't have. Maybe you could try getting the spouses involved? Help your hubby stay safe and get rid of that spare tire. or Get your wife to firm up her can and keep her from being a statistic.

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  4. #4
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    Default Try buddy training doing circuit/interval

    Here's an idea:

    Get a buddy, set up a super set station, and do each staion 3 times and move to the next:
    warm up 5 minutes, jogging or bike

    Super Set 1: repeat this 3 times. You do one thing while your budy does the other, then flip-flop until you have both done each 3 times:
    20 walking lunges
    20 push ups

    Super Set 2: repeat this 3 times. You do one thing while your budy does the other, then flip-flop until you have both done it 3 times:
    20 Lat pulls: 60% body weight (more wt. if in shape)
    50 bicycle abs

    Super Set 3: repeat this 3 times. You do one thing while your budy does the other, then flip-flop until you have both done it 3 times:
    20 Leg press 50% 1 rep max
    1 min jump rope

    Super Set 4: repeat this 3 times. You do one thing while your budy does the other, then flip-flop until you have both done it 3 times:
    20 Leg Extensions 50% 1RM
    20 pec flies (you chose wt)

    Super Set 5: repeat this 3 times. You do one thing while your budy does the other, then flip-flop until you have both done it 3 times:
    20 Hamstring Curls 50% 1RM
    chin ups or pull ups to failure

    Super Set 5: repeat this 3 times. You do one thing while your budy does the other, then flip-flop until you have both done it 3 times:
    20 walking lunges plus 50 bicycle abs while your partner does:
    jump rope until you are finished

    That is a fun workout. Mess with the weights and reps, push each other, play loud music and have fun with it. Don't do this workout more than 3 times a week. After a month, run through everything 4 times. After another month, try to puch it up to 5 times through everything.

    Stretch afterwards.

    Dr. jen
    www.fireagility.com

  5. #5
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    Why not look into the Firefighters Combat Challenge as a motivator to workout? Think the individual is too much try a Tandem Relay or get 3-5 guys together a work as a Relay Team. You don't have to be young to do this. Last year at World Challenge XVI, in Las Vegas, over 40 competitors that were over 50, 11 of which were over 55, and 2 of those being over 60. The challenge is a great event that can motivate you. don't know where to start, check out www.firefighter-challenge.com or http://claytonchallenge.com/bb/. The bb will give you all the info you want, and if you don't see the info you need just ask.

  6. #6
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    I did a good circuit as a finisher the other day, but it could be a workout, in and of itself. It also doesn't require much skill, or thought to execute, either. The exercises are walking lunges, and renegade rows, with either kettlebells, or dumbbells. The rows are described well on www.mikemahler.com, but a youtube search would work well, also. I did 20 lunges(10 each leg), rested 45 seconds, did ten rows each arm, in an alternating fashion, rested 45 seconds, then repeated the circuit for six sets. You can choose the rest interval. You can involve a partner, and alternate, so as soon as one is finished, the other one goes immediately. A "race" between personnel would be fun, pick a predetermined number of sets, and see who finishes first.
    Last edited by edpmedic; 04-17-2008 at 01:03 PM.

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