By John Hofman
With today’s statistics, it is obvious that physical fitness plays an important role in a firefighter’s overall health. Many departments take on the challenge to incorporate some type of health and wellness program that will help improve their firefighters’ physical fitness levels. More importantly, most programs will focus on improving a firefighter’s cardio respiratory fitness in hope of reducing heart attacks.
Interesting facts:
- Low cardio respiratory fitness (CRF) has been repeatedly linked to cardiovascular morbidity and mortality while higher CRF levels are protective.
- Firefighters with lower CRF are significantly more prone to exhibit abnormal stress test parameters, which may indicate higher future risk of cardiovascular events. As such, firefighters with low CRF (≤ 12 METS) should receive cardiovascular risk reduction, including efforts to improve their CRF.
- The latest study in Injury Prevention (March 2013) showed that all injury prevention efforts should focus on increasing fitness and appropriate training among firefighters as a means of decreasing on-duty injuries.
Over the years, I have help consult with a few fire departments on the best way to start a program and what fitness equipment would be most helpful, cost effective, and versatile. Following is my Top 5 cardiovascular equipment for firefighters (in no particular order).
Concept 2 Indoor Rower
- High calorie burner (because it uses so many muscle groups).
- Great for joint health (joints move through a wide range of motion).
- Superb aerobic fitness (great for cardiovascular fitness).
- Relieves Stress (for overall health and well-being).
- Easy storage.
- Limited space needed.
The Concept 2 Rowing Machine is the perfect training tool for any fire department. Rowing focuses on developing the entire body (arms, legs, back, core,etc…). Yet still provides a safe and effective method of exercise because it is low impact (easy on the knees and ankles). Because injuries are so prevalent in the fire service, rowing offers an excellent way to strengthen the core while at the same time increase glute activation.
The Concept 2 Rower costs about $850 and can be purchased directly from Concept 2. They also offer a public safety discount.
Keiser M3 Total Body Trainer
- Lightweight aluminum flywheel.
- On Board M Series computer.
- Easy transport wheels.
- Gravity-based water bottle holder.
- Four-way adjustable seat position.
- Full-body workout.
- Works the upper or lower body independently.
Finding fitness equipment that allows injured firefighters to workout is often times difficult, but the M3 Total Body Trainer enables the firefighter to maintain his level of fitness regardless of injury.
The Total Body Trainer works both the upper and lower body independently. For example, if a firefighter injured his knee, he can still use his arms to maintain his fitness level. Or, if he injured his shoulder, he can still use his legs. It’s great for high-intensity intervals.
This one piece of equipment is one of the most used for those on light duty, and should be included on every equipment list.
In addition its Total Body Trainer, Keiser also has some of the best resistance training equipment on the market. It has even developed a specific exercise program for firefighters!
The Woodway Curve
- Nonmotorized.
- Low impact to knees and back.
- No facility upgrades.
- Smaller foot print vs. motorized treadmill.
- Great for intervals and sprinting.
- Durability reduces overall repair and maintenance costs allow for 150,000-200,000 miles before the running surface needs to be replaced or adjusted.
The Woodway Curve is a nonmotorized treadmill. It really is unlike anything else….there are no buttons or motors, and it works entirely off the user.
This treadmill provides a number of benefits a normal treadmill cannot: low impact on joints due to the rear foot placement, no facility upgrades, cost reduction on energy and maintenance, and burns up to 30 percent more calories than conventional motorized treadmills because the user is actually powering the running surface, thus engaging more muscle groups and achieving a superior workout.
Precore Adaptive Motion Trainer, Cybex Arc Trainer
When selecting specific cardiovascular equipment for firefighter, biomechanics needs to considered. Most departments purchase elliptical trainers and do not realize that it may actually do more harm than good. Why?
An elliptical cross trainer only moves in one particular motion creating an elongated curve (ellipse). Although many believe that because it is low impact it is better for their body, this is not always true. A study performed at Florida Atlantic University showed how an elliptical cross trainer was proven to cause poor anatomical position (knee, hip, low back discomfort) because of the “crank and slide” mechanism associated with it.
An Arcuate trainer can be defined as a gait simulator that has an “un-elliptical” path of motion. Its pattern provides leg movement in a biomechanical correct motion that is impact free. The footplate moves in an arc path which simulates a rhythmic step up activity with proper mechanics, significantly reducing the sheer component at the knee.
John Hofman is the strength and conditioning coach for the Sacramento (CA) Fire Department. He oversees the Wellness Center; coordinates the department’s medical and fitness assessments; develops recruit fitness training, pre-employment medical and fitness evaluations; and assists the department’s 20 certified Peer Fitness Trainers. In addition, he is the strength and conditioning coach for the California Regional Fire Academy, Sierra Fire Technology Program, Rocklin Fire Department, and South Placer Fire District. He also consults with the Fire Agency Self-Insurance System of California. Visit John’s Web site at www.firefighterfitnessonline.com.
In an effort to help keep firefighters safe Strength & Conditioning Coach John Hofman authored Beyond the Turnouts: A Comprehensive Guide to Firefighter Health & Wellness — where he combined the latest research and his years of experience developing firefighter health and wellness programs within the fire service. CLICK HERE for more info about the book.