The number one excuse for missing a workout is that there just isn’t enough time in the day. However, failing to work out on a regular basis may lead to difficulties during an emergency response that requires endurance and strength. Sometimes, even when someone has time to work out, he or she might not simply because procrastinating feels better.
“I’ll do it tomorrow” or “I’ll start my workouts next week when I’m fresh” is no excuse not to begin immediately, even if you only have 10 minutes to spare. Regular workouts keep it possible to lift those heavy firefighting tools and put extra work in when the job demands it.
Fireman Tools & Tips for Exercising
Here are a few exercises you can do in only a few minutes a day to help keep you agile in intense conditions.
2-Man Glute-Ham Raise
You’ll want to find a partner for this one, which shouldn’t be difficult if other firefighters in your house also need to work out. You’ll want to kneel on the ground with your partner keeping a firm grip on your lower legs. While keeping your core engaged, lower yourself slowly to the ground until it looks like you’re ready to do a push-up. Pause for a moment, and push yourself back up.
Forward Plank Walk
Begin as if you’re about to do a pushup with your toes resting on two weights. Walk forward with your hands and keep your body straight as you drag the weights across the floor. You can create a more difficult version of this exercise by getting down onto your elbows and inching forward with your body close to the ground.
You’ll need a sandbag for this exercise. With the sandbag sitting on the ground before you, drop into a quarter-squat position and grab the sandbag. Then, swiftly stand up and raise your elbows to lift the sandbag to the height of your chest. Count “one, one-thousand” and then straighten your arms as you lift the sandbag over your head.
Stability Ball Pike Position
You’ll need a Swiss ball (or stability ball) for this exercise. With your feet resting on top of the stability ball, get into a push-up position. Then, bring your knees to your chest while your feet remain on the ball. Move your legs back to the starting position to complete the exercise. This exercise is terrific for improving core stability and strength.
Hopefully, you perform pull-ups on a regular basis, but a creative version that works different muscles requires a rope or a towel. You can even use a thick shirt. Drape the towel or rope around the pull-up bar and grab it with your left hand. Put your right hand on the bar in traditional pull-up position. Then, lift yourself toward the bar. Reverse your hands after each set.
Remember: Each of these exercises can be completed in just a few minutes, and if you perform all of them, you’ll receive a tough workout in only a very short time. The next time you feel like making the excuse that you don’t have time to work out, remember these exercises. At the very least, drop and do 30 or 40 push-ups whenever you have a few minutes to get your blood pumping.