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  • Nick Holderbaum

The Sedentary Firefighter

C - “Out of shape”


H - Today, most firefighters spend the majority of their time between runs, being sedentary. Some exercise daily, but still experience “active couch potato syndrome.”


A - Out of shape. Tire easily. Poor air management. Lack of motivation to train. Bunker gear feels a little snug. Increased junk food cravings. Increased risk for cardiovascular disease, weight gain, osteoporosis, and early death...


R - Stop sitting so much. Train specifically for the job. Constant low-level aerobic activity. Lift heavy things 2 or 3 times a week for 10-30 minutes tops (brief and intense). Perform extended cardio sessions at heart rates below 180-age. Perform all-out sprints once a week. Favor HIIT over steady-state cardio. Balance stress/rest accordingly. Add Return Reps and Station Strolls into your daily routine. Walk for 15 minutes after every meal. Stretch and foam roll before going to bed...


T - In shape.


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