THE FIREFIGHTER'S WORKOUT

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The Fitness Files
Tips and Tricks to Keep You Fit

November 1, 2001

The Sleep Factor

Firefighters are required to work long shifts, even 24 hours at a time.

This translates into an overall lack of sleep, which must be compensated for by easing up on their workout program. There's also no doubt that exercise increases everyone's need for fit, restful sleep.

The good news is that exercise increases our ability to sleep soundly. Individual sleep requirements differ, but most people need about seven or eight hours of sound sleep nightly. During sleep the body repairs and replenishes itself and gets stronger, and proper sleep is a vital ingredient in the success of any program.

October 21, 2001

Machines vs Free Weights

Which gives you a more effective workout, machines or free weights?

Muscles cannot distinguish between sophisticated health-club machines, and simple dumbbells. Proper form and intensity are what get results. Machines can provide another dimension to help avoid boredom and maintain a program with a variety of movements, but they are far from vital to the process.

October 13, 2001

Exercise Intensity

How can I increase the intensity of my strength exercises without just lifting more weight?

With a little imagination, the variations are endless. Here are a few:

• Increase repetitions.
• Decrease rest between sets.
• After your last set, without any rest between sets, do one or two more sets with lighter weight.
• Perform the set in slow motion.
• Switch exercises often. Perform a different movement for the selected muscle group.

October 6, 2001

Exercise and Muscle Soreness

Some soreness following intense physical exercise is considered normal.

This is due to microscopic soft tissue tears that will heal in a couple of days, as the muscle repairs itself and gets stronger. By the time you feel the pain (usually experienced 24 to 48 hours after intense exercise), you've already begun the healing process, and it should disappear in a day or two. A light version of what caused the pain, usually relieves it. Learn to distinguish between delayed muscle soreness and a more serious injury.

Pain felt immediately after, or during exercise may be an indication of a sprain, strain or tear. Pain associated with obvious deformities, swelling, or skin discoloration, or any soreness that doesn't go away in a few days should be considered potentially dangerous. The injured area should be rested, and examined by a physician.

Advice found on this website is meant for informational purposes only, and should not be considered medical advice for dealing with a given problem. Always use common sense when exercising, and see your doctor for any, and all serious medical conditions.