Unconventional Exercises for the Firefighter – Part 3

Last week we discussed the push up and how you can build an unconventional twist into this routine exercise.

Here is a set of exercises that can be set up to incorporate your whole body for a day of strength training.  You can do it alone or encourage those around you to participate.  Remember to have a plan before you start; also called preplanning our firefighting world.

Radio Traffic Exercises

A coworker told me about this exercise. He said one day while we were sitting in the office, “Don’t be alarmed if I get up and start doing push-ups, or squats throughout the day.”

He listens to the traffic on the radio, and if certain things are said, he will do an exercise based on it.  For example, “Be advised” equals 20 push-ups, “At this time” equals 20 sit-ups, and “Nothing showing” equals 30 squats or lunges.  You can use whatever is commonly used in your area but have the phrase as well as the exercise written down in advance.  Then every time you hear it, do it.

You use your own body weight, you can change it up each day, plus it helps keep you aware of what is happening outside of the firehouse.  Others may think you are nuts, but you will see the benefits.  Encourage them to join in the fun.  You can have a cut off time for the day which is especially good if the day is taken up with training and running calls, instead of getting in a workout.

Squats help to strengthen, among other things, the quads and the lower back, two places that carry a lot of the weight of the equipment and gear we carry and use.
Photo Courtesy: Buffy Schilling

Working the quads, hamstrings and calf muscles is all done with this simple movement. Remember proper form is key to getting the most out of this exercise. Note how this firefighter’s back is straight, her knees bent at the correct 90 degree angle and hands are placed on her hips for balance.
Photo Courtesy: Buffy Schilling

Make It Up on Your Own

Over the last few weeks I wanted to show you that  you  can make up your own exercises, have fun sharing with others and get your body into optimum shape to perform the tasks when they come your way.  You can make fitness apart of your everyday life without ever having to enter a gym if you don’t have one at your disposal.  Just get moving and build a body that will take you well into your future.

Sit-ups can be done anywhere which makes then a truly unconventional exercise. Proper form is the key to obtaining the most benefit from the work out. Situps work out the body’s core helping to strengthen the back. This is especially crucial as we need a strong back and core to carrying equipment and support the ppe we wear.
Photo Courtesy: Buffy Schilling

Part 3 of 3