There is nothing better than feeling the breeze and sunshine as you work out.
So, just open your door and go, right? This is easy if you are off duty and have the freedom of going out on a run or working out in the yard or a park. If you are on duty, you have a few more challenges. But, with some planning, you and your crew can capitalize on the summer weather right at the station.
In the following video, I’ll give you some tips to plan successful outdoor workouts for firefighters.
Any exercise program has safety considerations; outdoor workouts are no different. Here are three important factors to staying safe while exercising outside.
Every outdoor workout should start with a warm-up. It is easy to get in the habit of just opening the door or bay doors and going at it. But whether you are going for a run or performing a circuit, an active warm-up will help to ready the body for exercise and improve your mobility. It does not take much—just choose three or four exercises that will get the blood flowing and stretch your muscles. You might also want to add a few minutes of foam rolling.
Next, plan your course and/or circuit. Running or jogging outside and hiking do not take a lot of planning. You do, however, want to make sure you have an idea of where you are going and what you will encounter. Try to get a layout of your course and make sure you have dressed accordingly and are mindful of the safety of your surroundings.
Another option that works especially well in the bay or parking lot of your station is to perform a circuit of exercises. After years of trying different options, I found that choosing six to eight exercises and setting them in a circuit is not only beneficial but can be one of the best ways to incorporate your entire crew. I recommend performing each station for 30 seconds and then taking 30 seconds to switch and rest. Two or three circuits is all it takes to get a good workout and still ensure you have some fuel left in your tank for the rest of the shift.
When selecting exercises, choose some functional movements. Bodyweight exercises are great options for these outdoor or bay circuits. You can perform bodyweight squats, lunges, burpees, mountain climbers, push-ups, and/or attach some webbing to the back of the rig and do body rows. You can also choose to integrate more functional fireground movements into the circuit like running stairs, crawling, drags, equipment carry and sledges on a tire. I also recommend adding at least one core exercise like the plank or the bird dog.
Every good first responder workout needs to include some recovery exercises and stretching. After you complete the circuits, take a couple of minutes to statically stretch your body and bring your heart rate back down. I like to do the same exercises performed in the warm-up but for a prolonged period like 20 to 30 seconds. This will keep you mobile for the rest of the shift and help you recover for the next day.
Here are two excellent outdoor workouts for firefighters:
#1: Crew Circuit
Begin with active warm-up. Perform 5 to 6 reps on each side for two circuits:
Move into the functional circuit. Perform each station for 30 seconds of work/30 seconds of rest. Repeat two or three times.
End with static stretch and recovery. Hold each stretch for 20 to 30 seconds.
#2: Outdoor Workout
Begin with active warm-up. Perform 5 to 6 reps on each side for two circuits.
Proceed with an outdoor activity you enjoy for 20 to 40 minutes.
End with static stretch and recovery. Hold each stretch for 20 to 30 seconds.
Get outside, enjoy the weather and feel your mood and fitness level improve. There are a wide variety of outdoor exercises and workout options. Be creative, try to get everyone involved and stay consistent. Let me know what you and your crew do for your workouts. Contact me at zamzowfitness@gmail.com or visit Fire Rescue Fitness.
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