Connect with us

Beginner Workouts

Fit for Firefighting: How to Train When Lives Depend on It

Published

on



Special Ops Tactical Fitness | Patrol Officer Tactical Fitness | Firefighter Tactical Fitness

Firefighters may not have the typical physique of pro athletes or bodybuilders, but that doesn't mean they're not incredibly physically fit.

Take a moment to visualize a firefighter in action. Are you picturing someone carrying a heavy ax with a big coat and large helmet? Did you notice the thick oxygen tank on their back, or the enormous boots? Well, that ax weighs close to 20 pounds and the oxygen tank can weigh up to 50 pounds, depending on how full it is. Imagine carrying all of that while sprinting through a fire!

Your local firefighters may not step onto a bodybuilding stage anytime soon, but it doesn't mean you can't learn important functional fitness tips from their workouts.

And if you're reading this with an eye toward becoming a firefighter, it can help increase your chances of passing the physical tests.

Each step below represents a different segment of the average firefighter workout. Pick a movement or movements from each category and move down the list consecutively:

Step 1: Start with a Movement That Works in Multiple Planes

Traditional strength training workouts will only have you move in what's called the sagittal plane, meaning front to back, like a forward lunge. Now consider a firefighter, who sprints through a burning building. Do they charge forward the entire time? Not a chance.

There are two other planes of motion: frontal and transverse (horizontal). An example of a frontal plane exercise is a traditional standing dumbbell lateral raise. You're already familiar with the transverse plane if you perform cable twists to build core strength.

Dumbbell lateral raise

With firefighting training, your first movement should be a multi-plane movement for timed rounds. Start with 3 rounds of 30 seconds each. Build to a maximum of 60 seconds per round.

Here are some exercises to choose from:

Functional fitness training requires the ability to hit every single workout hard. For that level of intensity, you need a pre-workout that's up to the task.

Step 2: Explosive Training

Next up is explosive training. You won't be doing multiple, consecutive jumps during too many real-world situations, but you should train your joints and muscles to be explosive—you never know when you'll need to leap across flaming rafters to get to an attic window! I prefer to measure my explosive training by reps instead of by time. Medicine balls are great for this type of training.

Perform 4 sets of 8 reps for any one of the following movements:

Other explosive movements:

Step 3: Work One Side at a Time

Unilateral movements, a true test of core strength, involve loading one side with weight in order to resist rotation. By carrying or holding weight to one side while performing a movement, you cause numerous spinal stabilizers to activate. When do firefighters carry something that's equally balanced? Never. It's more like: ax in right hand and distressed fire victim over left shoulder.

Pick any two movements from each of the three sections. Begin by performing 3 sets of 15 reps. After 4 weeks, increase sets to 4 and drop the reps to 12.

Single-arm dumbbell row

Full-body unilateral movements:

Upper-body unilateral movements:

Lower-body unilateral movements:

Step 4: Hit Your Core Hard

When unexpected gut-checks occur in life or at work, we must to learn to adapt. Nothing is more chaotic than the scene of a fire. A firefighter must burst through a building to rescue someone. They activate their core to kick down a door, heft a beam, carry a small child, or even climb a tree to get your neighbor's cat.

Start with 3 rounds of 30 seconds each. Build to a maximum of 60 seconds per round:

Step 5: Backdrafts Require Back Work

A firefighter's shoulders take a beating, so finish your workouts with a direct hit on your upper back. Strengthening the muscles that stabilize the shoulder blades allows you to carry heavy loads. The goal with this movement is to pull your shoulders down and back.

Pick one of the movements below and perform 4 sets of 15 reps:

Full Firefighter Workout Breakdown (Printable Page):

You now have the five training lessons you need to become a physically fit firefighter. Give the workout a try, and the next time you see a firefighter, maybe you'll have an idea of the physical fatigue they feel after every call.

Continue Reading
Advertisement

Beginner Workouts

Why Do Muscles Fatigue?

Published

on



Why do muscles fatigue? First, fatigue is a safety mechanism that stops us from causing greater damage to our bodies. From a physiological perspective, muscle fatigue is the inability to maintain power output. Some forms create change at the molecular level in the muscle and cause peripheral fatigue, such as physical exercise, whereas others involve the brain, or reduced hormone levels, and lead to deteriorating energy levels and performance. Most of the studies that examine fatigue focus on the neuromuscular system, but in fact, all organs are involved.

Some of the causes of muscle fatigue are: 

  • Depletion of phosphocreatine concentration  
  • Accumulation of hydrogen (H+) and changes in pH values 
  • Depletion of glycogen in muscle and decreased glucose in the blood

Sleep, recovery, and proper diet are all critical for reducing muscle fatigue. Sleep deprivation results in reduced protein synthesis, which decreases the body's ability to restore muscle damage. Without proper recovery, muscle growth will be stunted and exercise-induced stress will remain high. And, of course, without proper nutrition—especially protein intake—energy levels will decline and muscles will begin to waste away.

Fatigue can be broken down into two general categories: acute fatigue and overtraining fatigue.

Acute Fatigue

Acute fatigue generally refers to exercise-induced fatigue. Compared to a consistent drop in energy levels, acute fatigue is often an everyday occurrence. Possible sites of exercise-associated acute fatigue can be:

  • Accumulation of lactates 
  • Inhibition of the Ca2+ release of the sarcoplasmic reticulum 
  • Glycogen stores decline 
  • Inhibition on motor neural drive 
  • Cytokine released during exercise 

Overtraining Fatigue

Overtraining fatigue represents a more serious physiological problem. It usually occurs when the balance between training and recovery is disproportionate. The average man loses 1 percent of his muscle mass after age 30. If schedule and training are not adjusted to allow proper recovery for this reduction in capacity, overtraining-induced fatigue may occur.

While long-term decreased training capacity can occur without any evident physiological or psychological signs of overtraining, it could also reflect on mood state, immune system, biochemistry profile, sleep, etc.

Recovery from overtraining could last from 4 weeks to 6 months or even a year. Overtraining can even lead to a reduction in your capacity to produce ATP.

What is ATP?

Adenosine triphosphate (ATP) is the body's ”molecular currency,” created during the Krebs cycle (also known as the citric acid cycle). Carbohydrates are the predominant fuel source and the reactions that make up the cycle require oxygen, which is why it is also known as “aerobic” metabolism.

Prolonged, low-intensity exercise activities, such as walking and cycling, require a great deal of oxygen to run this cycle and generate the needed energy. In contrast, high-intensity sports that rely on repeated short bursts of energy use anaerobic (no oxygen) metabolism. Weightlifting is classified as an anaerobic activity.

Oxygen is not necessary during anaerobic exercise since ATP is needed at rates that exceed aerobic metabolism. ATP converts to adenosine diphosphate (ADP) and can only sustain a high-intensity movement for a few seconds. This timeframe can be extended using phosphocreatine. Phosphocreatine donates a phosphate group to convert ADP back to ATP, thereby extending the time the body can perform high-intensity exercise.

This process happens naturally, as we have endogenous creatine stores. However, supplementation with creatine increases phosphocreatine stores to extend the anaerobic timeframe for high-intensity exercise. Here is a list of ingredients that help extend ATP production:

Muscle Burn Out vs. Mental Burn Out

So far, we've been discussing muscle burnout, which is primarily caused by insufficient levels of energy and changes in pH values due to lactate and H+ accumulation.

Mental burnout is a combination of several physiological factors, including CNS inhibition and hormone imbalance. The production of cortisol, a stress hormone, is higher under these circumstances. This scenario influences our mood and will affect exercise and training.

How to Combat Muscle Fatigue

Since fatigue usually develops because of low energy levels (phosphocreatine and ATP), it is logical to assume that creatine supplementation can tackle both chronically low energy and acute fatigue.

Creatine can also act as an antioxidantimprove mitochondrial activity, increase exercise capacity, and delay muscle fatigue. It can increase strength, power, and total workload, and it is the ultimate supplement to enhance performance and delay fatigue. It appears 3-5 grams of creatine per day is sufficient to increase muscle phosphocreatine levels.*

Beta-alanine is a nonessential amino acid produced in the liver, and when combined with L-histidine forms a dipeptide called carnosine. Intracellular acid-based regulation is the main physiological role of carnosine, but it's functions also include protection from oxidative damage, glycation, and regulation of calcium sensitivity.

Intramuscular carnosine helps regulate acidity produced during high-intensity anaerobic activities. As the training load increases, lactate production increases and pH decreases. This leads to a decrease of force production and an increase of fatigue. A limiting factor in carnosine synthesis is the lack of availability through dietary intake. A number of studies reported an increase in muscle carnosine through beta-alanine supplementation, suggesting it is justified and more efficient than absorbing it through nutrition.

Hydroxymethylbutyrate (HMB) is another ingredient with anti-catabolic characteristics, meaning it aids in preventing muscles from breaking down. It can also decrease muscle damage after strenuous workouts and has been shown to have positive effects on strength, aerobic and anaerobic performancebody-fat reduction, and increases in muscle mass.*

Preventing Muscle Soreness for Improved Capacity

Multiple actions can be taken to prevent muscle soreness. Immediately after exercise there is a window of opportunity to consume glucose, electrolytes, and proteins. Various supplements can also help in preventing muscle soreness. Intake of the amino acid leucine, most effective when taken as hydroxymethylbutyrate (HMB), can improve recovery and help to rebuild the muscle.*

Hydrogen therapy is proving to be a novel recovery aid, most effective when taken by drinking or bathing in hydrogen-rich water. A hydrogen water bath immediately after high eccentric training may also enhance recovery and decrease muscle damage biomarkers. Hydrogen (H2) has been shown to decrease inflammation in the muscles after heavy exercise.

How to Combat Mental Fatigue

Mental fatigue can emerge due to factors such as oxidative stress, sleep deprivation, and mitochondrial dysfunction. Many studies have evaluated the effects of essential fatty acids, vitamins, and minerals without any significant improvements detected for these outcomes. However, molecular hydrogen (H2) is demonstrating to be one of the most effective and clinically validated therapeutics for a wide range of outcomes. H2 can selectively reduce free radical damage and oxidative stress, promoting redox homeostasis, which is the harmony between beneficial oxidative and nitrosative molecules and our bodies production of antioxidants.*

Long-term excessive intake of traditional antioxidants inhibits redox-sensitive signaling pathways and interferes with mitochondrial biogenesis, cardiac and skeletal muscle hypertrophy, and improvement of insulin sensitivity.

Molecular hydrogen has been shown to improve exercise performance and recovery. It has been proposed as an emerging therapy for improving cardiovascular health, and has shown to increase insulin sensitivity, in part due to its selective nature regarding free-radical scavenging.

There are several ways to administer H2, but the most feasible is through hydrogen-rich water. Emerging studies also show that drinking hydrogen-rich water can reduce fatigue and increase alertness among sleep-deprived habitual coffee drinkers equivalent to caffeine, while leading to a more robust improvement in brain metabolism than caffeine.

As mentioned, creatine supplementation can also address mental fatigue, which can be caused by low levels of brain creatine.  

A third solution to fight mental fatigue is caffeine. Caffeine can act as a central nervous system (CNS) stimulant by suppressing adenosine receptors in the brain. Caffeine increases alertness and aids in the maintenance of attention, mainly in extended and demanding tasks.

One patented form of arginine, ”Nitrosigine,” has shown to improve focus, alertness, and mental stimulation in clinical research.

Choosing the best supplement can be more complicated than many think. Besides false advertising, a lot of supplements on the market—as many as 15 percent—are contaminated with illegal ingredients.

Look for supplements bearing certifications such as ”Informed Sport” or ”NSF Sport,” to ensure they have been tested for banned substances. Make sure your supplements also include clinically validated ingredients delivered in the dosages shown to be effective in the research. “Fairy dust” levels of ingredients hidden in ”proprietary blends” amount to nothing but an expensive placebo. Look for brands that proudly state what they've added, in what dosages, with the testing to prove it and the certifications to prove nothing else is contaminating their product.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Continue Reading

Beginner Workouts

A Great Guide To Help You Get Physically Fit

Published

on

Are you a beginner when it comes to fitness? If you feel lost in regards of where to start to learn how to do it, then you are not alone by any means. That is a completely rational feeling to have, but the solution is below. Read those tips to learn how to get into fitness.

If you're an athlete who plays a variety of the usual sports, try your hand at something entirely new. Rock climbing, rowing, hiking, and sailing are all activities that most people have never tried but provide for a fun, new experience. Learning to like a new activity can keep fitness fresh and fun.

One of the best drinks, in order to keep a physically fit body, is low fat milk, which is a good source of calcium. Scientists have found out that people who consume at least 600 milligrams of calcium a day, had lower body fat, than people who did not consume as much calcium.

It is still possible to keep up with your fitness when you are on vacation or a business trip. By not exercising while away, you can mess your whole workout routine. While in your hotel room, do a few sets of crunches, do some push ups and walk to your destination when possible.

A great fitness tip is to search online for new exercises. There are a lot of great sites that have tons of resources including new workout routines and different exercises. If you find your current workout routine getting stale, go online to find and try out some new exercises.

Unless you're working with heavy overhead weights, you shouldn't wear a weight belt in your regular exercise. A weight belt will provide you with a lot of excess support, but in return it detracts from body's natural balancing muscles. If you constantly wear a weight belt your body's abdominal and core muscles will actually weaken due to a lack of strain caused by all the support.

If you are a high school or college student, tryout for your basketball or baseball team for the next season. Joining sports teams will help to increase your overall level of discipline, which you can implement in your fitness regimen. Also, the constant practices and workouts will enhance the way that you look.

Make yourself a motivational mixed tape to use during your walks, runs or workouts. Working out to your favorite music is more fun than having to listen to something that someone else has pre-selected for you, and you are more likely to stay motivated when listening to something you like.

If you are trying to work on how fast you can swim, develop the flexibility in your ankle. Your ankles will act as propeller or flippers to propel you forward. If you can build up the strength in your ankles, you will be able to move your feet faster and in a better motion.

Fitness is not as complicated as it is made out to be. Sure it can be completely competitive, but it doesn't have to be. It can indeed be a personal activity. Now that you understand a bit more of how to do it and what to do, go give it a try.

Continue Reading

Beginner Workouts

Home Exercise Programs Designed For Weight Loss

Published

on

Home Exercise Programs Designed For Weight Loss


Home exercise programs are a great way to keep fit and lose weight.
Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program?

The Convenience Factor:

Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience.

Inexpensive:

There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day.

All levels:

Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone.

Variety:

It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast.

Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. Weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.

Continue Reading

Trending