To outfit fire stations with fitness equipment, administrators need to decide what is more important: firefighter performance or firefighter aesthetics. Traditionally, firefighters have engaged in weight-training techniques geared toward increasing lean muscle mass and strength gains, subscribing to the idea that more muscle equals greater ability and performance on the fireground. Unfortunately, much of this type of training has followed the principles and methodologies of the bodybuilding culture rather than those of performance enhancement and injury prevention.

Bodybuilding requires participants to train specifically for the demands and requirements of that sport. Successful bodybuilders strive to achieve symmetry in both form and function; however, firefighters who employ bodybuilding principles within their training regimens often grow muscle at the expense of movement and proper body function.

I have performed movement assessments over the year on a large number of firefighters, many of whom had acquired significant muscle mass through bodybuilding principles. Aesthetically these individuals were nearly perfect, but the majority presented with significant core weakness, left-right strength imbalances, and movement dysfunction that predisposes them for acute or chronic injury. Additionally, many of these individuals had cardio-respiratory fitness levels far below recognized minimal standards for firefighters, due to a lack of necessary cardio-respiratory training performed at adequate intensities.

A thorough examination of the physical demands associated with firefighting tasks clearly identifies the need to develop and/or enhance physical attributes such as muscular endurance, strength and power; core strength and stability; cardio-respiratory fitness; and recovery and regeneration of muscle and connective tissues. The IAFF/IAFC Joint Wellness and Fitness Initiative outlines numerous tests to evaluate many of the attributes mentioned above. Other assessment tools such as the Functional Movement Screen and the National Academy of Sports Medicine's postural and movement assessments specifically are used to identify strength and muscle imbalances, and movement dysfunction, both of which can lead to injury.

The following sections will address each of the specific physical attributes described above, and will describe specific types of equipment used to improve these physical qualities. The decisions to purchase the equipment currently in use by my department were based on research in performance enhancement of both firefighters and athletes.

Muscular Strength, Endurance

Firefighters perform a variety of tasks on the fireground and other emergency scenes. Some tasks require repetitive movements over extended periods of time, while others are more dependent on a single feat of maximal strength, or powerful, explosive movements. A comprehensive training program will address each of these areas in an attempt to improve performance.

The National Academy of Sports Medicine defines muscular endurance as the ability of a muscle or muscle groups to produce and maintain low levels of force over an extended period of time. Firefighters rely on muscular endurance to perform tasks such as ceiling breaching and pulling. Muscular endurance, or the lack thereof, is what dictates how long we are able to continue the task of pulling ceiling before we reach a point of failure. Additionally, muscular endurance provides a foundation for stabilizing and supporting the joints of the body through proper posture, a process that has been shown to help reduce injury. Training for muscular endurance involves resistance training protocols that employ lighter weights and higher repetitions.

I have implemented dumbbells, kettlebells, resistance bands and tubing, and TRX Suspension Training devices in my firefighters' programs to aid in the development and enhancement of muscular endurance.

Muscular strength, or maximal strength, has been defined as the amount of force that a muscle or muscle group can exert in one maximal effort. A practical example of the application of muscular strength on the fireground is the necessity to lift, push or pull a victim, a heavy object or — in the worst-case-scenario — a downed firefighter.

Muscular power is defined by the NASM as the ability of the body to produce the greatest amount of force in the shortest amount of time. Firefighters must produce maximal power when using tools such as axes and sledge hammers during ventilation, breaching or extrication operations. Firefighters rarely perform a single, explosive movement; rather they perform tasks that rely on the ability to deliver repetitive, explosive movements, a quality often referred to as power-endurance.

Much of the equipment used to improve muscular endurance also can be used to develop strength and power. Manipulation of the acute training variables such as the number of repetitions, sets, speed of movement and the weight lifted determine the resulting training effect, i.e. strength or power. The addition of power-specific medicine-ball exercises can be beneficial for improving rotational power, similar to that which is required to swing axes and sledge hammers. This type of performance-enhancement training is not possible with conventional weight-training equipment. The pictures above illustrate some examples of power development training using medicine balls.

Core Strength, Stability

Core training has become quite popular in recent years and, if performed correctly, can provide firefighters significant benefits to both performance enhancement and injury prevention. Core-training techniques however, are all too often focused solely on the development of the elusive six-pack abs. The body's core however, includes muscles of the hips, pelvis, thoracic and cervical spine. Failure to train the core as an entire unit may lead to muscular imbalances which predispose firefighters to injury.

It is important to understand that the body's center of gravity is located within the core, and that all movement begins with the recruitment of the core musculature. Weakness within the core is a common problem that results in inefficient movement patterns, and can lead to predictable patterns of injury among firefighters. It is for this reason that exercises that focus on core-strength development should be included in firefighter fitness-training programs.

Many exercises designed to elicit improvement in core strength and stability do not require equipment. As firefighters improve core strength, progressions to more advanced exercises can be initiated. Advanced core strength and power exercises can be performed with relatively inexpensive equipment such as medicine balls and the TRX suspension training device.

Cardio-Respiratory Fitness

Firefighters depend on high levels of cardio-respiratory fitness during active firefighting operations. Research has revealed that firefighters with low cardio-respiratory fitness levels, are more susceptible to injury and cardiovascular emergencies than those with higher levels of fitness. Therefore cardio-respiratory-fitness testing and training are recommended.

Many fire stations across the country possess treadmills, stationary bikes, elliptical trainers, or stair-step machines. While each of these machines may provide the user an opportunity to successfully improve cardio-respiratory function, many firefighters do not use the equipment in a manner that elicits substantial improvement. This is due to a shotgun approach to typical cardio training that, at best, is derived from a simple mathematical formula, commonly used to determine the maximal heart rate and subsequent heart rate training zones. The formula, 220-age, has been used by fire departments nationwide for many years, yet there is no scientific data to support the validity of what has become an industry standard. In fact, evidence exists that this formula was hastily developed and based on observations of only 11 questionable references. It is commonly accepted, by exercise physiologists, that currently there is no acceptable method of estimating maximal heart rate.

To obtain the greatest benefit, firefighter cardio-respiratory training programs should be based on the lactate threshold (the point at which the body is unable to remove lactic acid at a rate greater than that of lactic-acid production) rather than an estimation of maximal heart rate. Once the lactate threshold is determined, maximal oxygen uptake (VO2 max) can be determined more accurately than with the 220-age protocol. Firefighters using this method stand to benefit through the ability to have cardio-respiratory training programs designed to improve their specific needs.

Over the last six years, my department has been sending members of the health-and-fitness team to Athletes' Performance for a three-day Firefighter Performance Training Mentorship program. During these mentorship weekends, firefighters have the opportunity to learn and experience the state-of-the-art training techniques to help improve performance and reduce injury potential. During the program, each firefighter is run through a battery of tests, one of which measures VO2 max. This cardio-respiratory evaluation is not performed using the 220-age formula, but by measuring expired respiratory gases of the firefighter exercising on a treadmill or stationary bike. Once the test is completed, the firefighter immediately is presented with the results and a customized, cardio-respiratory training program designed specifically for that firefighter.

The test is performed using the iMett metabolic testing system, developed by Woodway. Recently, my department purchased an iMett system with the intention of integrating this evaluation into our members' annual fitness evaluations, performed by our own fire department peer fitness trainers. The system will allow us to obtain more accurate VO2 max measurements, while conducting a safe, sub-maximal test. Each firefighter will receive a customized personal workout program that is easily progressed to provide maximal benefit.

Once testing is complete and the firefighters have received their custom workout plan, they require equipment to implement the training protocols. As previously mentioned, there are numerous pieces of equipment that can be used for cardio-respiratory training, such as treadmills, steppers, cycles, rowers, and elliptical trainers. My personal favorite however, is the VersaClimber, a high-performance, small-footprint machine that combines both upper- and lower-body exercise into a natural, vertical climbing motion. The VersaClimber can be purchased as a standalone unit, or in a multi-user configuration that allows multiple firefighters to train simultaneously in a relatively small amount of space. This piece of equipment can be used with great success to implement the customized training programs designed by the iMett system.

Recovery and Regeneration

Equally as important as physical training itself, rest and recovery from strenuous workout sessions is a critical component to any performance training program. Medium- to high-intensity exercise takes a toll on muscle and connective tissues. Alterations in the size and strength of muscle tissue are caused by the tearing down of the tissue and the subsequent regeneration of newer, stronger muscle fibers. This process is dependent on proper rest and recovery, which provides the tissue adequate time to regenerate before being stressed once again.

There is a great deal of research suggesting that individuals, such as firefighters, who train regularly at medium to high levels of intensity, may be predisposed to injury if adequate measures are not taken to promote tissue recovery. This research suggests active recovery techniques such as post-workout stretching, self-myofascial release and adequate rest intervals between exercise sessions.

Muscles that have been stressed by strength-training sessions become shortened due to repetitive contractions. Over time, if not stretched, these muscles adapt to this shortened, contracted state and predispose the firefighter to overuse injury. Static stretching techniques have been found to be most beneficial for returning muscles to their resting length, following exercise sessions.

Another useful recovery technique used to aid in the process of returning muscles to their normal state is self-myofascial release (SMR). SMR techniques are used to trick tiny receptors located in the tendons of the muscles. Tricking these receptors through the use of SMR techniques results in the relaxation of stressed, over-active muscle tissue, and has been found to aid in the recovery process. This process is performed by using foam rollers to apply pressure to different muscles and muscle groups.

Wrapping It All Up

There are seemingly countless options available when trying to determine the most effective, efficient and economical choice for fire station fitness equipment. When tasked with selecting fitness equipment, we often are at the mercy of the salesperson, who typically does not understand the physical demands of the profession or the physical limitations posed by fire stations. As such, selection of exercise equipment for your fire station may be a daunting task. The recommendations that I have made throughout this article come from more than 10 years of experience training both firefighters and elite athletes; undergraduate- and graduate-level education in the field of exercise science; and more than one failed attempt to select the optimal piece of fitness equipment for use by myself and my fellow firefighters within the firehouse.

While I firmly believe that failure can ultimately breed success, I do not enjoy failing. As we all know, the fire service is a brotherhood that has been built on trust and forged by our desire to assist one another. I am confident that the recommendations I have made will assist those of you who are struggling with the task of fitness-equipment selection and lead you to success without the need for failure.

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Capt. John Metzger is a 19-year veteran of the Sun City (Ariz.) Fire Department and currently serves as the department's health and fitness coordinator. He holds a master's degree in exercise science, with an emphasis on performance enhancement and injury prevention. Metzger also owns and operates an athletic performance-enhancement business, specializing in elite high-school and collegiate athletes.

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Stretch This

Four years ago, the Chicago Fire Department further committed to firefighter fitness when it transferred Firefighter Darryl Johnson to the Chicago Fire Academy to teach physical training. Johnson is a member of the American Council of Exercise's Peer Fitness Trainer program, a certified kickboxing instructor with the Exercise Safety Association, a certified personal trainer and a group-certified training instructor of the National Exercise Training Academy. He also appears regularly on Chicago's NBC affiliate.

Johnson developed an exercise program using inexpensive stretch bands that he implemented in 2006. Later that year, FIRE CHIEF produced a poster based on Johnson's program.

"The bands continue to be a very successful part of our exercise program, even at the fire academy," Johnson said. "Firefighters take them to the field with them to continue to exercise. A lot of guys didn't realize how effective they are and how to use them properly. People are amazed how they feel after only five minutes stretching with the bands."

During classes at the academy, Johnson goes over the whole exercise program and makes sure that recruits understand body movements and ways to prevent injuries.

"We also teach them how to properly use the bands to develop muscles for specific skills in firefighting, like chopping skills, lifting and dragging bodies," Johnson said.

The drills take 30 seconds to a minute and after five minutes the program can take your breath away.

"One of the things that we stress is that you can travel anywhere with these bands," he said. Johnson also tries to get firefighters to work out in a group. "If guys are at work with an hour to kill, they can strap the bands on to the engine or the truck and get their exercising done. You can strap these on to a door, and you can do partner workouts with it."