Prehab
Cardio-respiratory Fitness
Firefighting duties and tasks require that the individual be in good cardio-respiratory shape. The fitter firefighter will be able to increase their work threshold, become more efficient in their oxygen consumption, and recover more quickly after strenuous bouts of activity. Being aerobically fit will allow the firefighter to increase their fitness and performance levels, aids in weight loss and/or management, and reduces the risk of chronic diseases such as heart disease, high blood pressure, diabetes, chronic joint pain, and obesity.An effective cardio-respiratory exercise program will include both “base” and “interval” training. The base training is performing a cardiovascular activity at a moderate intensity at high volume. Base cardio bouts should last 30-60 minutes per bout and be performed 3-4 days per week. If you feel you are not able to complete this, start with 15-20 minutes and slowly work your way to the recommended regimen. This will help prevent injuries.
Interval training consists of a high intensity exercise period followed by a recovery period. For example, a typical interval training bout will start with 1 minute at recovery pace (5 mph) followed by 1 minute at exercise pace (7 mph) and continue alternating between recovery and exercise pace for the remainder of the workout (15-20 minutes). Exercise and recovery paces will vary depending upon each individual’s fitness level. Interval training increases threshold levels, allowing the body to perform at a higher level for a longer period of time. This type of training closely simulates the physiological demands of firefighting. Due to the high intensity nature of the exercise, you will train at a lower volume. Interval training should be performed 2-3 days per week. Do not engage in interval training on back-to-back days – allow for at least one recovery day in between interval training bouts.