The demands placed on firefighters can be tremendous, especially from a physical perspective. Firefighters must possess certain traits, such as muscular strength, muscular endurance, flexibility and cardiovascular conditioning. I liken the profession to that of an “occupational athlete.” It's imperative that firefighters get and stay fit to perform their duties more effectively, efficiently, and safely.

The benefits of exercise are many, from weight management, stress management, and chronic disease prevention to fitness, performance, and vanity. Exercise is the “magic bullet” that solves many physical, mental and social issues. The following is a program designed for those who are looking to get started with an exercise regime.

When beginning an exercise program, start slowly and gradually increase exercise intensity and duration. Be sure to stretch at the beginning and end of each workout. If possible, a fitness assessment should be performed by a qualified professional to determine a baseline.

It is recommended that you obtain medical clearance prior to starting an exercise program, especially if you're in a high-risk group, such as men over 45, women over 55 and those at increased risk for cardiovascular events.

Cardiorespiratory exercise should be conducted three to five days per week for 20 to 30 minutes at 70- to 85% of your maximum heart rate.

Cardiorespiratory exercise is defined as the ability of the cardiovascular/cardiorespiratory system to deliver an adequate supply of oxygen to exercising muscles. The exercise should be rhythmic in nature and involve large muscle groups. A 5-10 minute warm-up should be performed before exercise and a 5-10 minute cool down after exercise.

Begin with three days per week for 20 minutes at 70% intensity and gradually work up to five days per week for 30 minutes at 70% to 85% intensity. To determine your maximum predicted heart rate, subtract your age from 220. Multiply by 0.7 or 0.85 to determine the appropriate percentage.

Strength training should be performed two to three days per week on alternating days to allow for at least one day of recovery in between training sessions. How much weight should I lift? Select a weight where fatigue occurs during the last few repetitions of the set. The following strength training exercises will help build strength, endurance, and have transference to the duties of a firefighter.

Stretching should take place at the end of your workout when your body is warm, elastic, and pliable. There's a greater incidence of injury when stretching occurs when the body is cold or insufficiently warmed-up. If you feel particularly tight and would like to stretch before you exercise, ensure that you have done a proper warm-up.

Improving your intake is just as important as increasing your activity level. A proper diet should be low in fat and sodium and contain plenty of complex carbohydrates and lean protein sources. Also, be sure to stay well-hydrated.

The Orange County Fire Authority implemented the IAFF/IAFC Wellness-Fitness Initiative in January 2004 with great results to date. Components of OCFA's WEFIT Program includes medical and fitness exams, medical/fitness/injury rehabilitation, behavioral health, and data collection and reporting.