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Fitness

This programme has been designed to help with reaching the required government fitness standards for a Wholetime Firefighter.

The aim of the programme is to improve on an individual's strength and aerobic fitness. With the necessary commitment and time made available to train, the required standard should be achieved. This programme is only a guide and it would be advisable to monitor your progress to ensure you are improving.

The programme consists of four or five exercise sessions per week, with a progressive increase of work performed. The sessions will require commitment and hard work in order to achieve a satisfactory increase in your levels of fitness.

Resistance Training

The most popular and readily available method of resistance training is weight training. Although aerobic exercise is extremely important, resistance training is equally as necessary. As a firefighter, it is vital to have a certain amount of muscular strength to carry out the everyday tasks.

It is important that all beginners seek professional advice before attempting weight training. The main benefits of weight training are:

All of these will improve the efficiency of the body's systems. It is a physiological fact that the average female has less muscle mass and therefore strength than the average male. The functional strength needed by a firefighter is easily met by the average male, but would be difficult without adequate resistance training for the average female.

Aerobic Conditioning

Aerobic exercise can be defined as an activity which increases the body's demand for oxygen over an extended period of time. Aerobic fitness is, therefore, the ability to take up, transport and utilise oxygen to produce energy and is the result of consistent endurance training with a steady increase in intensity and/or duration.

The main benefits of aerobic conditioning are:

The most popular and readily available method of aerobic conditioning is running. This is also specific to the needs of a firefighter who needs to work at a high physical intensity over an extended period of time.

Injuries

If you are injured at present, delay the commencement of the schedule until fully recovered.
If you sustain an injury during the training programme, get appropriate treatment. DO NOT attempt to 'work through' the injury.

NOTE: Muscle soreness is to be expected, but any unusual pain needs attention.

Warm Up

Before every exercise session, always carry out at least a five minute warm up. This is to obtain the warming and loosening effects which prepare the body for more strenuous work, whether this is circuit training, running or Fire Service Drills. This prepares the body to:

These groups are:

NOTE: Do not stretch before you are warmed up.

Running

All running sessions should be carried out at a pace that can be maintained without becoming unduly breathless. If you become dizzy or out of breath, either walk for a short distance or slow down the pace until sufficiently recovered to continue. Plan routes to be circular around the starting point, so if for any reason, you cannot continue, the distance to walk is not too great.

Build up progressively, never try to go too far too soon.

NOTE: Wear good quality running shoe. If unsure, consult a local sports shop or running club - you don't need to spend a fortune!

Circuit Training

It is a proven fact that circuit training is the most efficient method of quickly reaching and maintaining an all round level of fitness. However, to gain the maximum benefit from each session you must work out at a fast rate with the minimum rest period between exercises. You must also carry out each exercise properly through the full range of joint movement.

The circuits have been designed to use little or no equipment and can be carried out in the home. On the training schedule, you will see the exercises and progressions in the circuit.