Thirty minutes of exercise each day will provide important benefits.
Suggested Aerobic Conditioning Days: Monday, Wednesday, Friday (or three other nonconsecutive days)
Suggested Strength Conditioning Days: Tuesday, Thursday (or two other nonconsecutive days)
Suggested Flexibility Conditioning Days: Monday, Tuesday, Wednesday, Thursday, Friday
Aerobic Workout
Simply perform 15 to 30 minutes of any activity that will get you into the Target Heart Rate zone for the required period of time. The time in the THR does not include whatever time you spend warming up, and cooling down.
Common Aerobic Exercises:
- jogging
- swimming
- walking
- cycling
Strength Workout
|
Strength Exercise |
Muscle Group |
Number of Sets |
| 1. Rear Lunges | Legs/Clueus | 3 with warm-up |
| 2. Step-ups | Legs/Gluteus | 3 with warm-up |
| 3 Bench press | Chest/Shoulders | 3 with warm-up |
| 4. Bent Over Row | Back | 3 with warm-up |
| 5. Lateral Raise | Shoulders | 3 with warm-up |
| 6. Leg Raises | Abdominals | 3 with warm-up |
| 7. Bridge | Lower Back/Gluteus | 2 |
Flexibility Workout
|
Stretch |
Muscle Group |
Sets and Hold |
| 1. Step Stretch | Hamstring | 2 / 15 to 30 seconds |
| 2. triangle Stretch | Inner Thigh | 2 / 15 to 30 seconds |
| 3. Calf Stretch | Calves | 2 / 15 to 30 seconds |
| 4. Knee To Chest | Lower Back | 2 / 5 to 30 seconds |
| 5. Chest Stretch | Chest | 2 / 15 to 30 seconds |
| 6. Shoulder Crossover | Shoulders | 2 / 15 to 30 seconds |
| 7. tricep Stretch | triceps | 2 / 15 to 30 seconds |
Note: warm up with a 5 minute walk/jog/other before every workout.
Michael Stefano is author of The Firefighter's Workout Book, as well as a twenty year veteran of the New York City Fire Department. His simple, yet highly effective training programs are used by firefighters across the country, and the general population alike.
Posted September 2003
Updated November 2010
