THE FIREFIGHTER'S WORKOUT The Firefighter's Workout Book

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The Fitness Files
Tips and Tricks to Keep You Fit

May 20, 2001

Big results as easy as ABC
Proper form and adequate intensity are what get results when strength and resistance training. So give up on doing multiple sets of each exercise, and concentrate on doing two or three sets the right way. For big results, adhere to the ABC's of weight training:

  • Alignment-
    Make sure you follow the specific directions for each exercise performed, while you maintain neutral spine, and proper alignment
  • Breathing-
    Make full use of the breath; generally speaking, exhale upon exertion when working against gravity, inhale when working with gravity
  • Control-
    Choose a weight that you can safely handle through the required repetition range (normally 8-15), using slow and controlled motions, not using momentum to complete the lift

  • Stick to the ABC's and you'll save time, effort and prevent injuries.




March 24, 2001

Fuel up before you workout
Make sure you consume a small meal 30 to 60 minutes before you train in order to supply your body with the energy it needs to get through a tough workout. A piece of fruit, one or two slices of whole grain bread, or a small bowl of whole grain cereal make a great pre-workout meal, and will provide you with plenty of nutrients, including complex carbohydrates. Save the larger, high caloric meals until after you workout.

April 1, 2001

Recognize the symptoms of a heart attack
When we exercise, we improve overall cardiovascular health, and reduce our odds of having a heart attack, but we should still recognize the symptoms in case of an emergency. Protect yourself, and your loved ones by learning the warning signs.

  • An uncomfortable pressure or fullness, squeezing or pain in the center of your chest that may spread to the shoulders, neck or arms
  • May be accompanied by severe pain, dizziness, sweating nausea and shortness of breath
  • Not all symptoms may be present. If you suspect you, or anyone else is having a heart attack, get qualified medical assistance immediately!

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.