Surely a clear understanding exists between the need for above-average levels of fitness and the activity of a firefighter. As almost any medical expert would agree, the process of going from a sedentary activity to the extreme activity of fighting fires in a very short period of time puts high levels of stress on the entire body. The key to mitigating this stress is improved fitness: having a lower standing heart rate, a lower level of LDL cholesterol and a healthy blood pressure, as well as maintaining an appropriate body weight and percentage of body fat.

It seems obvious, therefore, that any effort by fire departments, municipalities and firefighters themselves to lose weight and get in shape can be an overwhelming, empowering decision. The question thus becomes, “What are the most effective ways for fire departments to get their members in shape — and keep them there?” Increased physical activity is the simple answer.

There are two ways to facilitate improved fitness among staff: create an on-site fitness facility or contract for memberships at a local health club. In the end, variables such as budget, space availability and time will determine the best course of action.

The physical space requirements for a workout area are driven by the type and amount of equipment to be accommodated. The equipment to be acquired, in turn, depends on financial resources and availability of space.

Typically, a minimum 300- to 400-square-foot space is necessary to facilitate an adequate fitness area. This will allow for both cardiovascular and muscular conditioning workouts and equipment. A smaller space can be made to serve, but fewer options exist with respect to equipment that can be accommodated and the extent of exercise routine that can be conducted.

Exercise equipment

There are two categories of exercise equipment you will want to consider: strength training and equipment and cardiovascular conditioning equipment. Having a balance of both is best. If space is very limited, however, such as only 100 to 200 square feet, choose cardiovascular equipment over strength training equipment.

The two most popular types of cardio machines are treadmills and elliptical trainers. Ideally, your fitness area will have room for one or two of each. You'll want to allow approximately 40 square feet per machine. This includes the footprint of the unit itself — approximately 4 feet by 7 feet — plus room around it for access.

It should be noted that some cardio units will need electrical power and some won't. All treadmills require electrical power, or perhaps more accurately, you shouldn't consider purchasing those that don't. Motorized treadmills offer a superior exercise experience and studies have shown users will exercise harder and longer on a motorized treadmill. Most machines that require power will each need a dedicated 20-amp line.

Additional choices for cardio equipment include exercise bikes — both upright and recumbent — and stair climbers. These units will not get the same use as treadmills and elliptical trainers, but including an exercise bicycle in the equipment mix is good for exercise variety, if the budget allows.

Speaking of budgets, a quality treadmill — a commercial-grade machine that might be purchased by a health club — will cost in the range of $3,000 to $4,500. Less-expensive home units shouldn't be considered because they aren't designed for the amount of use that your department members presumably will be placing on the equipment. Elliptical trainers run between $2,500 and $3,500 for quality units and exercise cycles range between $1,000 and $2,500.

The other category of exercise equipment is strength training equipment. Here there are three general types of machines. First are fixed-movement, pin-loaded machines that each facilitate a specific strength-training exercise, such as chest press, leg press, arm curl and so forth. Such machines are fine when space and budget are not an issue, but their selection is the least-efficient plan for setting up an exercise area. They take up the most space because you need a different machine for each body part, and they result in higher overall cost because you need more units. Individual machines will cost between $1,200 and $3,000 each.

The best type of machine is a multi-station unit that can be configured in four to eight different but related exercise stations. Such machines save space; a typical six-station unit takes an area of approximately 250 to 300 square feet, including room for doing the exercises. Keep in mind that most equipment companies will assist you with equipment layout and space planning to best meet your needs. Multi-station units can range between $6,000 and $15,000 depending on the number of stations that are included in the unit.

The second type of strength training machines are the pin-loaded cable machines that do not involve restricted movements for each unit. Unlike fixed-movement machines, users can vary the movement performed substantially just by changing the positioning of the body part being exercised. For example, a fixed-movement machine for performing a chest press has the user moving forward in a specific, fixed movement. A variable cable unit allows the user to perform a chest press with the movement being upward, downward, straight or a variation of all three. This is better for conditioning and can be very important for users who have injuries. When a user has an injury, just a small change in position and/or movement can allow the individual to do the exercise without discomfort.

Units such as a cable crossover machine can facilitate approximately a dozen different exercises with just the one machine. An area of approximately 60 square feet is needed for such a machine. This unit, combined with three or four other stations, can provide a wide variety of strength training exercises with minimum space. Individual cable stations cost between $1,200 and $3,000, and multi-station units such as a crossover cost between $2,500 and $4,000.

Free weights are the third type of strength-training equipment. Free weights allow for a maximum variety of movements/exercises with minimal space and minimum cost. Typically, 10 pairs of dumbbells and at least one flat and one incline bench take up about 250 square feet, including minimal space allowed for movements. More space is better with respect to free weights because many of the exercises will be done without benches.

A set of 10 pairs of dumbbells (seven pairs in five-pound increments from 10 pounds to 40 pounds, plus three pairs in 10-pound increments from 50 pounds to 70 pounds) with two benches will cost between $1,000 and $2,000. More free weights can be added if desired, including Olympic weights and bars, but these require larger Olympic benches and considerably more space.

Configuring a space

It's important to bear in mind that while very committed individuals can work out anywhere, anytime, such people make up only about 15% of the population. The individuals who make up the majority of the population have a variety of excuses for not exercising. They say it is boring. They say they don't have enough time. The truth is, they find exercising uncomfortable, and the more out-of-shape they are, the more discomfort they experience — and the more likely they are to give up exercising after a short period of time. Setting up an exercise area to be as inviting and easy to use as possible will help individuals succeed with an exercise program.

Everything should be done to make the space and quality of equipment accessible and ready to use. First of all, the space should be designated specifically as a workout area and every effort made to prevent its use in other ways. No storage of items not related to exercising should be allowed in the area, for example. Equally important, nothing should have to be moved to allow for equipment to be used.

When possible, avoid institutional white walls in the workout area, as well as the traditional “look” of exercise machines with white frames paired with black upholstery. Consider the use of earth colors — rusts, coppers, tans and yellows — for the walls and floor of the exercise space, and use more than one color to break up the monotony of the area. Seek exercise machines with a complementary appearance, perhaps silver frames and upholstered in an earth color such as saddle tan, green or rust. Black upholstery is also good with silver frames.

Another important aspect of all workout areas is to have at least one television set in the area, preferably wall-mounted both for ease of viewing and to maximize free floor space. A television can help combat the boredom factor often cited as a reason for not spending more time using cardio equipment. Ideally, there also should be a sound system for music when television isn't preferred.

The key is for the workout area to be an energetic environment. It should not be “just another room” in the station.

Health club memberships

If space and budget don't allow for an exercise area in the station, another option for fitness is to approach a local health club and inquire about a special membership rate for members of your department. Many clubs already have such discount programs established. If your local club does not, ask that one be set up. Point out that having your department's staff making use of the club's facilities should be helpful in attracting even more members to the club.

The advantage a club can provide a fire department over an on-site facility is a more extensive offering of equipment, as well as classes and program offerings such as group exercise, spinning and so forth. The disadvantage is that department members must travel to the club; certainly it's not as convenient as having on on-site facility, and perhaps not feasible for use by on-call staff. In some areas, especially rural locations, there simply may be no club in the area, and an on-site solution becomes the only choice.

If you are inclined to investigate a local club, ask for a short, no-charge trial access for your department, or at least one free visit for each member to see if they find it comfortable. Not all clubs are the same. The key is to look for a clean club with a good variety and quantity of equipment offerings — both strength training and cardiovascular. Also check for usage levels at the times you expect your department members would be using the facilities, as many clubs can be overcrowded at peak times.

Convenience also is an important factor in choosing a club. The quicker it is to get to the facility, the more convenient the parking and so forth, the more likely individuals will be to use the club on a regular basis.

Avoid excuses

Whether you set up an exercise area within a station or arrange for a special rate for department members to use a local health club, the benefit of regular exercise will be significant. The potentially extreme physical activity (and emotional stress) of working a fire can put severe hardships on the body. Only regular physical conditioning can minimize this stress and the health risk factors associated with inactivity and being overweight.

The scientific data in this area is undeniable. It is now known that inactivity and poor diet are major contributors to many illnesses. Even a minimal amount of exercise, such as 20 minutes of cardiovascular exercise three times per week, can have significant benefit. Add an additional 20 minutes of strength training once a week and it is even better — and this level of commitment totals only one hour and 20 minutes per week. Weight loss will accelerate with more exercise.

It should be noted, however, that any amount of exercise is better than no exercise. Also, starting out slow is key. So many individuals want to lose weight quickly they start out at a fast pace, overdoing it and waking up with undue pain. The pain gets associated with exercise, and before they know it they are finding excuses not to exercise.

The biggest excuse for not exercising is not having enough time. Yet research has clearly shown that those who exercise regularly have just as busy schedules as those who do not, and often those who exercise have even busier schedules. So the “no time” excuse, although it may seem truly real, just indicates that exercise hasn't been established as a priority over other activities. Those who say they do not have enough time should face the question, “What truly can be more important than doing something that helps you lose weight, have more energy, have fewer aches and pains, sleep better, have a better sex life, have less stress, and overall be one of the most positive factors affecting how you feel about yourself?” What could be more important to do than increased physical activity — which strongly affects all of the above?

Fighting fires and maintaining physical fitness should be viewed as two sides of the same coin. The dedication needed to fight fires, assume the inherent risks and serve the public all require a greater-than-average commitment to taking care of one's self. Whatever the cost, be it time, money or floorspace, there are few things more serious than fitness and fighting fires.

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Bruce Carter is the president of Optimal Fitness Design Systems International, a fitness club design firm, and a regular contributor to one of FIRE CHIEF's sister publications, Prism Business Media's Business Fitness Pro.