Fitness Facts
In my 18-year career in the New York City Fire Department, I've had truckloads 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 ensuring you're physically up to the task.
Firefighters are called upon to go that extra mile, and risk life and limb on a daily basis. We need, as a job requirement, to be able to go from 0 to 60 in seconds, and we're expected to handle that kind of overload without incident. Climbing 12 flights of stairs 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 overload and increase our odds of making it safely back to the firehouse after a good worker.
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 2000, some 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, and 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 to 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 10 to 20 sets of strength exercises. This typically will take 30 or 40 minutes when combined with a proper warm-up and stretching routine. From day to day, alternate this with your aerobic routine, which could be a brisk 20 or 30 minutes of walking, jogging or swimming.
Misconception: “I have to work out every day.”
Reality: In fact, working out every day could be detrimental. A much more common sense approach would be to train a maximum of four of five days a week. 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 getting good results.”
Reality: Your muscles don't know if they're working against a $5,000 health-club machine, or a $5 dumbbell. If applied properly, resistance is resistance. Proper form, and adequate intensity are what will get results.
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.
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.
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